Though no eyes can see, the course laid down long before

I had a good weeks training last week, kick starting my London preparation with a healthy 63 miles. I had a good track workout on Tuesday at Wavertree 3 x 5 mins then 4 x 2.5 mins and finally 1 min. The sessions always go off short recoveries which I enjoy, I averaged 80 second laps, starting off slow for the 5 mins efforts then working it up for the shorter stuff. Nige was still sore after his Helsby Half marathon so it was just James and myself from PLS with the Harriers. I ran a decent 10.5 miles on the Wednesday with Stu Doyle in work, we ended up running 6:45 average after the 1st mile which considering we ran around the Bate Mill twice is very good going.

I was down at the club on Thursday for a tempo which consisted of 8 miles, 2 mile warm up then 2 mile at 10k pace followed by 1 mile easy, another 2 miles at 10k pace and then 1 mile warm down. We’d ran this session a few weeks before, using the Promenade which is exactly 2 miles from the Britannia Inn to the end. I averaged 5:50 for the four miles, tough going into the wind for the second 2 miles. I ran the usual Friday xc in work, very easy paced with Trevor Morris tagging along, mainly to make fun of my Helsby time.

I wanted to start my long runs with an 18 at the weekend, I didn’t fancy getting out with Martin who likes to go around 7:30 – it was really icey on the Saturday and the roads were still slippy when I eventually got out around 9:20. I ran to Hale Lighthouse, ran a bit off road then back – I really struggled to keep the 7:30 pace I wanted and ended up only doing 15 (I wanted to get to the Man U game!). I was pleased to get the run over with but disappointed when I got home to find I hadn’t got into the Wrexham Half in February. Never mind, the Standish off-road 10k is on the Saturday and is a counter for our Multi Terrain champs.

For the two marathons I ran last year, I didn’t really have a programme or set plan. I ran the same basic stuff I always do but threw in a few double sessions and obviously the long runs. One thing I will change for London is trying to get the marathon pace quality more into the long runs and 10 mile type tempo efforts. Different plans have different methods, some talk of upping the mileage, one plan I looked at had a progression that went form 26 to 30 mile runs! Think I’d loose the will to live if I was out for that long. Think I’ll stick to the loose plan I had last year but add the quality.