Run progress

At last some decent run mileage and a bit of consistency. It’s amazing what being able to train properly does, it’s almost like cheating the way you get better.

It was in many ways a disappointing year runwise last year. I had a really good build up to the London Marathon but put in a too quick half marathon at Paddock Wood last year 2 weeks before the race and it really affected the race. I know I was in shape to run a 2:40 something from all my training but I just didn’t have the legs after Paddock Wood and was more than a little disappointed with the 2:52.

Parkrun

One of the less soggy sections of the course!

To cap it off I came out of the marathon with a sore Achilles which never went away all last year which dramatically affected my run training for the year. 60% of last years running was in the first 3 months in the build up to London.

That run fitness stayed with me for a while, running a 38 off the bike at the Dambuster and a 3:18 marathon off the bike at the Midnight Man but after that it was all downhill with really poor runs at the Zell-am-See 70.3 and the AG World Champs in Hyde Park.

After that I took 6 weeks off running and gradually built up again towards Christmas but then twisted my ankle and had another couple of weeks off.

Since then however things have been looking up. Running consistently over the past 5 weeks – weeks of 31, 53, 53, 60 and 63 km with over 4 runs a week. The long runs have been building up, 2hrs 3 mins holding 7:20/mile was good especially as the last part of the run was up and over Portsdown Hill, there’s no need to go any longer at this time of year so making the last part of the long run harder is a good alternative.

I’ve also been to the Havant Parkrun for 3 of the last 4 weeks as well, running there and a loop of the course for a 9k warm up and running home afterwards. It’s given me 20k or so with a race in the middle and is a pretty solid training session. Times aren’t quick, especially as it’s essentially a squelchy trail run up and down the side of a hill twice but I’ve been progressively quicker each time.

I had moved my long run from Wednesday to Thursday this week because of the atrocious weather and my legs still felt tired from that going into this mornings Parkrun…. and then of course went faster again. Whilst my legs felt heavy and tired and definitely not quick, they did feel strong and pretty good going up the last hill.

From the Raceday Apollo chart below it’s clear that there was a good build to London and then really nothing as I did very little run training because of my niggling Achilles. no surprise then end of year races were poor. A stuttering start around November last year and into the beginning of 2014 before things start to look up again as I’m running injury free again.

Running form from last year.

Running form from last year.

There’s no marathon this year to worry about – it’s all about The Outlaw and IM Mallorca so there will be no need to push the run training too hard too early. Keep consistent mileage with no need for the really hard long runs that marathon training needs and all should be good.

4 comments to Run progress

  • Middlewick Senior

    Duplicate photographs: 1st and 15th February? A bit disappointing. But brilliant news about the running building up again. Try to keep Achilles and ankles in good order.

  • Hi Julian, really glad to hear your training’s progressing nicely! Quick question to make sure I’m reading the chart right. Do Raceday Apollo’s “Positive TE”, “Negative TE” and “Performance” correspond directly to TrainingPeak’s CTL, ATL and TSB? Cheers, Gareth

    • Julian

      Gareth – I think they essentially the same although the numbers are different. My two charts are very similar in the two applications. I think that the PMC chart makes assumptions about how long the positive and negative training effects whereas the numbers in Raceday Apollo are generated by me inputting regular test results and thus should be much more personalised.

      • Thanks, Julian, that is interesting. I played with varying the CTL and ATL Constants which control the Performance Manager after I got my historical data into TP and my experience was the same as yours. Adjusting the constants changed the absolute numbers but didn’t really change the dates of the peaks or troughs. Cheers, Gareth.

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