Week 16 – London Marathon Training Complete!

Week 16 – London Marathon Training Complete!

Sunday – Warm up – 5.4km, 00:23:14, avg 04:18 km pace
Sunday 10k race – 10k, 00:36:08, avg 03:34 km pace
Sunday – Warm down, 4.08km, 00:18:34, 04:33 km pace
Monday – 13.75km, 01:03:28, avg 04:36 km pace.
Tuesday – Tempo Warmup plus 6 by 3 intervals, 18k, 01:20:00, avg interval pace 03:54
Wednesday - 7k, 00:27:56, 03:59km pace
Thursday - Expo
Friday - Rest
Saturday - Park run, 5k, 17:49.

Sunday was another big test ahead of London where I was doing the local 10k race, which is described as an undulating fast course!  I’m not so sure about the fast but it’s a good event.  My history in it is, 41:00, 38:04, 38:44.  I think its about 30 -60 seconds slower than a flat 10k course.  I want to get some miles in so I run to the race and back again.  Arriving at the event in perfect time to collect my number and chip, but not have too much time to get worried.  With a few minutes to go I down a caffeine gel only to find that the start is delayed because the ambulance isn’t on scene (apparently a UKA rule).  The ambulance arrives and all those so desperate to keep warm finally make their way back to the start.  I start off fast to get away from the pack, I can see the leader for most of the first 3k and I’m feeling comfortable and doing some fast km’s (averaging 3:40).  I know the course well, so I hold something in reserve for the 2nd half’s hills.  I take 3 cups of water at the half way point, to keep me cool in the heat.  My fellow competitors struggle on the rollercoaster of hills on the 2nd half, so I pass maybe 3 people.  I know I’m going to smash my course and all time 10k pb.  I get to 9k and see I would need a 3:20 final km to break 36 minutes, I know I can’t do that so just relax and start to enjoy the last km.  Up until this point no one has overtaken me.  I get to within 300 m of the finish and suddenly the crowd start cheering for the guy behind me, he’s the fastest runner for the club that organise the race.  I’m in no mood to give up my place so as he starts to pick up his speed I reply with an instant burst.  I can’t hear him anymore buy I keep the pace up to cross the line in 37:06.  A 50 second pb, nearly 2 minute course best and nearly 3 minutes faster than last year!  This time breaks the 2 hour 50 minute barrier on the running calculators..

Monday was a nice slow run in the heat, which took in the final 3 miles of the marathon course, which was full of tourists.  I went with a fellow London runner and it was good to have a chat with him.

Tuesday I set out to do a tempo run with a fellow London runner.  We discuss pacing each other on Sunday and see what its like to run 3:54.  Its hard and I pull up at 9k.  I can manage 10k at 3:35 two days earlier, but without a number on my chest I’m twenty seconds slower.  He holds the pace for the entire 12k run, so I think he might be a bit too fast for me to run with on Sunday.  I do the intervals very lightly, trying to see what its like to run 3:54 for 3 minutes.

Wednesday I ran for 7k at what I felt was a comfortable marathon pace.

My legs dont feel great at the beginning of the park run, but I settle into a comfortable pace and speed up slightly for the last 2k to hold my place.

All set for the London Marathon now..