I’m coming out of what has probably been my best month of training for a long time, would go as far as saying it’s probably one of, if not my best month ever. It’s definitely the best under Jo’s coaching. Jo has been great for me over the past year. We’ve played the long game, rebuilt slowly and despite a big setback in August, the coach/runner relationship has continued to grow and after coming out of the Podium 5K it’s really flourished with training pointing towards me being in my best shape ever.
Going into Podium I was only starting to touch sub 6:00/mi pace in training and no track work but I was confident I could deliver a decent time, I still think a 17:23 was better that anyone expected or what training showed. After the race I had a big come down and had to take a few extra rest days to nurse a cold. Meant the first week in April was all easy runs. I think this actually worked to my advantage as it meant my body took time to recover. The following week things really started to pick up. By then I had announced my intention to run London so I knew the long runs would start to increase. Short term we discussed goals and we’ve a plan to work through the distances over the next several months to build my confidence going into London, but also look at resetting some long standing personal bests. (I personally still feel I can go faster at all distances).
The speed sessions have really been hard but equally rewarding. I’m really enjoying the sessions set and hitting my goals. Here is a look at the sessions I did – first one was 30 minute Fartlek. 6 x 2min30s @6.00/mile and 2min30s @7.00/mile. Really good session back into it. I had a hill session 2 days later. This was brutal as it was, 6 x long hill reps, 6 x short hills that was brutal. Never got to point of puking 🤢 but those long reps up long lane nearly finished me off. I managed to hold 6:00/mi on the long hills which at the time felt brutal but Jo was very impressed with.
Saturday was a good session 2 sets 3 x 1k reps – approx pace 5.40/mile (3.30 per 1km) really good session and hit the following splits; 3:30, 3:32, 3:30, 3:31, 3:31, 3:31. Felt like I struggled on pace a little but was straight out of bed so lack of fuel etc. probably didn’t help. The following week things really picked up with my best ever session of sets of 3mins, 2mins, 1min (1 min rec between reps, 3:00 between sets). 5:37 avg pace for 3:00s, 5:33 for 2:00s & 5:12 for 1:00s. Jo looked back as done this several times over the past year and this was head and shoulders above anything I’ve ever done before. Thursday was short hills another session 3 x 5 x 45s short hills again hard but I feel these sessions have helped build my engine. Saturday was a big session in terms of pace and confidence as was my first mile rep session in years and I nailed it. 5 x 1 mile off 2:00 jog recovery and cool down. Splits 5:38, 5:39, 5:39, 5:39, 5:38
The final week of April I have another really good session and one session that reminded me to make sure to keep an eye on my fatigue etc. Tuesday because of my Saturday session I really loved, 6 x 3:30 off 90s (basically 1K reps) & cool down. Average pace 5:33/mi with every rep 5:35/mi pace or quicker. However, Thursday I did a Fartlek session but felt like it was super hard despite the pace etc. being something that should feel easy. Looking back I had over done it on the coffee (7 cups before I had run so was buzzing my tits off which meant HR was sky high before I even started) Just sometimes a run like this is a little reality check!
Long run wise I have done 13, 14, 15 mile runs and some with friends which meant I have really started to embrace the long runs. The 15 mile one was tough because of route but also due to mile reps day before.
Below is how April looked:
|12/4||6mi||Fartlek||7mi||6 x Long Hills & Short Hills||Rest||2 x 3 x 1K Reps||14mi||52mi|
|19/4||6mi||3 x 3:00, 2:00, 1:00 off 60s||7mi||3 x 5 x Short Hills||Rest||5 x 1 mile reps||15mi||53mi|
|26/4||6mi||6 x 3:30 reps||7mi||Fartlek||Rest||52mi|
May has started well, with Jo commenting the need to be careful now not to over do it. There is a fine line between riding the wave and burning out. I have another 5K on 21/5 so hoping I can reward all this good training with an equally good race time. More on that later in the month.
If you would like to know more about my coach Jo, please check out her website
Remember you can follow my progress daily via social media and Strava