|They used to be so cute, 15 years ago!|
I started incorporating a few things I had learned from Barry and Svein over the weekend. Each day I got up 10 minutes earlier that the running training on its own would have called for and did a few exercises barefoot in the garden. Squats, shoulders, lunges, kettlebells, throwing stones - fairly unstructured, just doing whatever came to mind at the time. As per Barry's advice, it will take a long time before this will make an actual difference to my running performances. I'm not doing that for Belfast, I'm thinking long term.
From Wednesday onwards I started skipping breakfast; that is, I had a coffee with butter and coconut fat dissolved in it. If you google for bulletproof coffee, that is basically it, though the marketing bullsh*t on the official website nearly made me reconsider. It doesn't taste nearly as bad as it sounds, though I admit it's not the finest cup of coffee I've ever tasted either. The things I do for fat adaptation!
Oh, and I didn't neglect the basic running either (and Barry was quick to remind me that specificity is still as important as ever). A fairly easy Monday was followed by doing some hill sprints on Tuesday, trying to get some neuromuscular developments going. I did not time the hill sprints nor did I count them at the time, just ran up to the same point each time, which happened to take about 15 seconds. Recovery was walking down the hill followed by a few more seconds of slow jogging at the bottom. After a few repeats my chest started to feel tight about 20 seconds after each repeat, and once that got uncomfortable I left it at that. I was surprised afterwards to count no less than 11 repeats on the GPS track, I would have thought I had done maybe 7 or 8.
I did my standard 10 mile morning run on Wednesday and a run up to Windy Gap on Thursday. That is, I intended to run up to the gap but the morning routine just took longer than planned and I turned around halfway up the steep final hill to get back home in time. With the marathon on Sunday that may have been a good thing anyway, though I am slightly conflicted about that because in some circles running a marathon on slightly tired legs is looked at as proper ultra training.
I'm still not entirely sure what pace I will run in Limerick on Sunday, something between 3:10 and 3:20 most likely but that's a fairly wide spread. I will see how I feel and adapt accordingly (or, as you might call it alternatively, I'll just wing it).
- 25 Apr
- am: 10 miles, 1:10:50, 7:59 pace, HR 141
- 26 Apr
- am: 7 miles, 1:01:48, 8:49 pace, HR 141, 11x15 sec hill sprints
- pm: 5 miles, 38:49, 7:45 pace, HR 141
- 27 Apr
- am: 10 miles, 1:20:34, 8:03 pace, HR 139
- pm: 5 miles, 38:42, 7:44 pace, HR 141
- 28 Apr
- am: 10+ miles, 1:28:10, 8:41 pace, HR 144, Windy Gap
- pm: 5 miles, 38:48, 7:45 pace, HR 143