First things first, I ran the Edinburgh HM at 2:12:33 (6.13 min / km) – four minutes slower than my target, but I was happy with the progress I had made the previous few months.
- Ran my highest ever mileage month in April at 105 kms (followed by 90 kms in May)
- Did a ton of 5k PBs which gradually moved up to 29:10 and also did my 10k PB during the HM at 1:00:20
- Learnt how to pace myself and not run all out in the first 5k of a 20km run! The HM route was ideal to do that sub-1 hour 10k but I held myself back and reaped some benefits in the next 10 kms.
- Worked on my leg strength which helped increase the cadence to 184 spm (more purple than blue on my garmin 🙂 ) and the stride length at 0.87m during the HM (both metrics better in shorter training runs – but happy I could got these for the HM distance)
Other good stuff:
- Track – leading up to the HM, focussing on the speed, I should have been doing some interval training but ignored this all the way. One my colleagues insisted I join a running club and do track sessions (structured interval sessions). I had heard / read the same from a few others and kept postponing and at last decided to give it a try last month. PhoenixTri were the only club that did their track sessions late enough in the day (8 pm) for me to join after work. I have been diligently going for these sessions for the past month but too early to see any results in my longer runs – actually, I haven’t been doing much longer runs (see below) and that’s the reason I am not seeing any results! But the third time I did the track session, I know I did it faster than the first time and I can say that’s all that matters (I am still getting used to the metrics / lingo and 200m, 400m and 800m lap times others talk about on the track – newbie alert 🙂 )
- Cycling – this has been much ignored since I rode the Ronde / Flanders in April 2014. The winter cross-training consisted of 1-day spin class every week on Tue evenings. Little did I know that this would actually be useful 🙂 I have done a 45km ride, 65 km ride and a 75 km ride this year (80kms a couple of times and a 100km Cambridge ride were the farthest I have ever ridden in a day AFTER a season of training!) followed by a Duathlon (5km run, 21.2km bike and 2.5km run) and I have also ridden faster than I have ever ridden in my life (thanks to one of the PhoenixTri members who pushed me to use the bigger gear on the flats and downhills, basically taught me how to ride a bike with gears 😉 )
- I have signed up for a 100km ride in August which goes up Leith hill and Barhatch lane – tough and steep (what was I thinking!) It’s a month away and I have a holiday in-between – I better get climbing!
Now for the things that are not going so well:
- I lost some of the running / exercising mojo in the month of June. I did only 32 kms running in the month and 2 strength training sessions. I haven’t hit the gym till date in July!
- I did my June Yateley 10k run 3 days after the HM and did well with a time of 1:02:44. With fresher legs and better weather (with everyone I know bettering their times and PBs), I flunked badly at 1:05:18 for the July run on the same course 🙁
- I haven’t run a sub 30 min 5k since my PB on 30 April! My cadence graph is only blue these days (the gym is staring at me saying you know what you are ignoring).
So to get back into training mode,
- I have done four days of at least 5k runs this week – to be finished off by the 5th run tonight before the holiday begins tomorrow evening.
- I have to – have to – have to better my time in the final Yateley 10k on 5th August.
- Have a weekend riding plan of climbing and distance to accomplish in the next 4 weeks leading to the Surrey Sportive of 105 kms and 1150m of climbing on 16th August.
- Force myself to get back into the gym and do some strength training at least once a week
- Do the calf stretching routine at home every day – I really don’t want the injuries that are trying to show their nasty head
And hopefully that will continue the training to achieve that sub 2 hour HM before the end of the year!