In many ways it would be easy to think that there isn't much more left that I can do at this point, but judging the final weeks (the taper) and getting the balance between rest, recovery, and keeping the engine ticking over just enough, is still crucial in order to make sure I hit race day in prime condition.
The taper is something which has a reputation that precedes it of course, and - as with much of my training this summer - it is still very much a trial and error and part of the learning process for me. Luckily I have guidance from more experienced heads around me, but ultimately you just have to trust your own mind and body and approach it as you see best.
Personally, I am delighted with how the 12 weeks panned out and am confident that I am without a doubt in the best physical condition that I have ever been in. That I have got a solid 3 months of uninterrupted, injury free training under my belt is half of the battle and these two weeks in between that block and the race day itself are all about adding the finishing touches.
The metaphor I am using in my head is that I have bought myself a very nice ice cream in these last 12 weeks, and it's going to taste nice either way - but now I am adding the strawberry sauce and sprinkles to make it just that extra couple of percent tastier! 😂😂😂
This last week has seen me reduce my mileage down to a smudge under 55 for the week, but whilst maintaining the same intensity to the work that I have been doing. I ran a steady 8 on Monday, then did a reduced short, medium intensity session on Tuesday, before a gentle 30 minutes shake out on Wednesday. The Tuesday session consisted of 9 x 1 minute efforts (at 4:50 minute per mile pace) off a 1 minute jog recovery.
Thursday was my main session of the week and the final real bit of serious pace work that I intend on doing before the race. Affleck set us a 10k tempo session, with the aim to get around in approximately 33 minutes. Now, I forgot my watch, so had to record the session via Strava on my phone and I am not 100% sure what time I ran - according to my phone it was around 32:20, but according to Rob's Garmin, it was more around 32:40. Either way, it was a really good session, done to a high intensity but without going over the top. I felt brilliant throughout, so hopefully the beginning to drop down the volume of training is starting to pay dividends.
Friday was an easy 8 miles jog home from work, whilst Saturday was just a 3 mile plod. On Sunday I did my final run of any real distance, with 13 miles at a comfortable 6:30 pace throughout.
From here on in, it is all easy running and rest. Basically I will just be playing at it a bit over the coming days.
So here we are, there's not much left to say, and all the training and miles are in the bank. The next time I blog, the marathon will be done and dusted and we will know the end result either way. There are just a few thank you's I would like to say ahead of whatever may come. Firstly to my mum and dad for helping me through the summer and keeping me sane, fed and watered properly. Also to all of team Wesham that have helped me and given advice and asked about how it's been going through the summer. Rob Affleck for coaching me to this point and dragging every little bit of effort and energy out of me and setting me on the right track with my training programme - not just this summer, but throughout our 4 year journey together! To Moll for the nightmare that I will be in the coming week 😂ðŸ˜. And finally to you the reader, for giving me the excuse and platform from which to vent and put down into words my thoughts, plans and general training diary.
See you on the other side!
Total mileage for the week: 54.5
Average pace for the week (m/pm): 6:24
Total mileage so far this month (September): 164
Total mileage for 2017: 2665
Average miles per day 2017: 10.29
