It has been a fairly consistent and gradual process over the course of the last 4 and a half years to increase my training from what was initially a very low amount, towards the amount that I need to get to if I want to make myself a serious runner of a high standard.
Four years ago, that mileage stood round 25-30 miles per week - with a few football matches and training sessions a week, plus gym work keeping my general fitness levels up, but nowhere near enough to be a runner capable of fast times.
Gradually, year on year, that mileage has increased as I have become stronger, both physically and mentally. I have developed a better understanding of the requirements and dedication that you need to put into your training if you want to continue to improve what you are capable of.
This time last year, I had managed to increase that mileage to an average of 62 miles per week in my training for London. That was the game changer. The buzz of adrenaline and momentum that the London experience afforded me encouraged me to push on further and increase the workload once more.
Since then, I upped it to firstly 65, then 70 miles per week, and then above 75 miles a week from around October onwards.
I have tried to make sure that this process has been a consistent, but gradual one. I have always been concious of trying to remain injury-free - and (touch wood) apart from the odd twinge and the bad back over Christmas, that is something I have largely managed to do.
This week for the first time ever I have managed to step that volume of training up to beyond 80 miles for the week. This is the standard and level of training that I have aspired to for the last few years - and now that I have finally managed it I will aim to maintain it as much as I can through the year.
The most important thing about any training regime is consistency. There is no point just doing it once and then reducing back down again - I might not manage the 80+ every week, but the more I can do it, the better. It is important for my legs to get used to the amount of work they need to get through to continue to get stronger.
As well as volume, the intensity and specificity of the training is just as crucial too. This week I was able to get back in amongst it with the speed group on the track. That was important, as it is so much easier to push yourself out of your comfort zone when you are around other runners. This week we did a session of 600 metre reps.
On Thursday, on my tempo session with Rob Affleck, we managed to run 25:58 for the 5 miles, 10 seconds faster than the previous session.
Total mileage for the week: 81
Average pace for the week (m/pm): 6:20
Total mileage for the month so far (February): 217
Total mileage so far 2016: 532
Average miles per day 2016: 10.23
