During week four of training for Berlin, things are starting to take shape a little bit now and the challenge is very much becoming more real. I have managed to complete four weeks in a row of 80-85 miles a week for the first time, and am enjoying the work that this bigger training block is requiring. It is a new test for me, both physically and mentally it is something different to all that I have done before.
I have been trying to break the 12 week block into smaller segments, in order to make it seem both more of a gradual process of building fitness and also to keep things fresh mentally - rather than one big twelve week slog, I am trying instead to break it down to a weekly, fortnightly and monthly approach.
The end of this week has brought about the end of the first four week segment. The target four weeks ago was to build a solid base of mileage and to try and string together four weeks at 80 miles plus. So in terms of where I am in comparison to my expectations at this stage, I feel I am bang on track with where I wanted to be at this point.
In addition to all the physical training that I have been doing throughout the initial weeks of marathon training, I have also begun to start trying to study the sport in a a bit more depth. I am trying to build my knowledge of what it takes to be a better runner, both physically and mentally. One way in which I am attempting to do so, is to take in more some of the reading material that is out there to learn from. I have started a book by Charlie Spedding called "From last to first", it is an autobiography describing his progress from school boy crosscountry running, to taking Olympic bronze in an English record time in the marathon. The book was recommended by Luke Minns,mane it hasn't disappointed so far - I am halfway through it and have already taken so much away from it.
One of the main things that I have grasped from the book so far, is the effects that the language that you use to describe yourself and your actions can possibly impact on your performance. That may seem far fetched, but in the way that Charlie explains it, it does make a lot of sense to me - and it is something that I can completely relate to.
For instance, in the book Charlie describes answering questions about how his training is going, how he is feeling, how his races have gone as always being answerable by the same phrase "not bad", and how "not bad" can also be qualified as meaning "not good" either. In that sense, even good performances or sessions have something of a black cloud hanging over them in your own mind, by how you perceive them and describe them publicly. He suggests that taking a more positive approach and mindset, and using more positive vocabulary and thought processes can lead to you believing in yourself and your ability more, opening up your mind to bigger and better things.
He also uses the example of the runner that has a target set for themselves in a session, but never feels satisfied unless they not only meet said target, but exceed it and go the extra yard. Because these runner's are never satisfied with their training, he says, they never entirely believe they have done all they can to be in shape for their big targets and races. He argues that training optimally - or to the "perfect" level for you - is better than going the extra and training too hard, or overtraining.
This is an interesting concept to me, and I put it into action this week myself. On Thursday, myself and Affleck did our progression run, but whereas I usually try and try to better the previous weeks run, this time I took it much more relaxed and just hit our intended target for the individual session. We had decided to do a 10 mile race on the weekend and to top the mileage up to make a good long run, and so it was important that I held back enough on the Thursday and left enough energy in the tank for the more important workout on the Saturday morning. We still got a decent session in on the Thursday, but didn't overstretch as much as the previous week. I averaged 5:52 for 10 miles, progressing from 6:08 pace at half way.
On Saturday, both me and Affleck decided to venture to the Elswick 10 miler, but also to get there early and do a full reccie of the course beforehand as a warm up, in order to turn it into a 20+ mile long run. We did the warm up at 6:52 pace, and the target for the race was to run around in roughly 5:35 pace, to bring us in at around 56 minutes for the 10 miles. We started off with 5:35, 5:38 and 5:41 for the first three miles, and then we clicked into gear. I was so pleased with the consistency and rhythm that I developed through the final 7 miles of the run. The splits for the remaining miles were: 5:28, 5:28, 5:27, 5:28, 5:28, 5:29 and 5:25 for the final mile. As usual I didn't run by the watch, but by feel and so I was delighted by how controlled and consistent the run went. I opted out of a 'sprint finish' against Rob and don't begrudge him beating me to the line - I was more than happy with what I got out of the run anyway, and was happy to save that little bit of energy for another day. I came in with 55:09 for the 10 miles for 2nd place, over two and a half minutes slower than my best time for the distance, but a performance that I am very pleased with considering the extent of the warm up! We added another two miles in as a cool down at the end to make up a very nice 22 miles for the morning.
At the four week point, I am very happy with how my training is progressing so far.
Total mileage for the week: 85
Average pace for the week (m/pm): 6:24
Total mileage so far this month (July): 193.5
Total mileage for 2017: 1944
Average miles per day 2017: 9.92
