18 Miles to Celebrate my Birthday
27 August – 2 September 2018
I enjoyed eight days of rest after my seventh half marathon. The only exercises I committed to were walking and easy-paced cycling.
Then, knowing I only had seven and a half weeks before my eighth marathon (my fifth in Chelmsford) I returned to training.
However, I was conscious that to improve my personal best I needed to ensure my training was different than previous seasons. The only other criteria was I didn’t want to commit to excessive weekly mileage.
I discovered the Runner’s World plan, focusing on three runs per week. Studies have proven that this method works, if the strict paces are adhered to. Based on my fitness level, my targets are the following:
|Type of Run||Pace Range|
|Long Run (15+ miles)||7:00-7:15 per mile|
|Long Tempo Run (8-10 miles)||6:30-6:35 per mile|
|Mid Tempo Run (5-7 miles)||6:15-6:20 per mile|
|Short Tempo Run (3-4 miles)||6:00 per mile|
Tempo Run – Tuesday
1:00 per mile slower than training plan
View this post on Instagram
Tonight I ran my first workout since my half marathon race 9 days ago. My motivation was high but my fitness wasn't able to match it. Still it was a solid 3.5 miles, faster than my personal best marathon pace so I'm pleased. My focus for the next 6 weeks is endurance in preparation for my eighth ever marathon, in October. • Photo by @GroundedRunner.
Intervals – Thursday
0:20-0:40 per mile slower than training plan
Tough but rewarding session tonight at my running club. Ran 10x 600m at 5:31-5:52 per mile pace in the fading light (then darkness). Pleased that my arm drives and knee lifts were strong throughout. #ClubRun pic.twitter.com/05uqUY0Qs2
— David A. Church (@GroundedRunner) August 30, 2018
Long Run – Sunday
0:05 per mile slower than training plan
Loved running 18 miles to celebrate turning 28 today. Ran strong, staying on grass and keeping hydrated.
Read more via my Instagram post at https://t.co/o6qtscnbWq. #Birthday #LongRun pic.twitter.com/GMUHH2Qcgg
— David A. Church (@GroundedRunner) September 2, 2018
Rest Days – Monday, Wednesday and Saturday
Includes walking and light cycling
Although I failed to hit any of the target paces for my workouts I expected this to happen. Still, there were many positives to take from my week, namely that my running form stayed strong throughout my workouts and my long run was surprisingly ‘comfortable’.
I also complimented my training with cycling of over 12.75 miles, including intervals as a hard cross-training workout (with a fast one mile run directly afterwards).
View this post on Instagram
Challenged myself at lunchtime today. Cycled 4x 0.25 mile fast with 0.25 mile easy cycling recoveries in between. Used a barren sunny stretch of grass and managed to average 13 mph with a maximum speed of 17 mph. Intense workout for my quads without the impact. • Photo by @GroundedRunner.
I accumulated over 30.5 miles (over 3 hours and 40 minutes) in four days. I feel confident I can build on this, and am motivated to achieve a new marathon personal best next month.