On 19th February, I took part in the Armagh International 5km Road Race for the 4th time. To say the 3 day trip was a good one is an understatement of the highest order. The race report will need to wait until I've returned to earth (yes, I still haven't). Suffice to say in this post, spot on preparation and being completely in the zone with no external matters of any kind on my mind paid a bigger dividend than I could have ever hoped for. Sometimes in the sport you get a day or night when absoloutely everything clicks. This was one.
What follows is more for the anoraks or anyone with insomnia since it is a detailed account of my training for the race with comments. I had a week of ticking over after the washout that was the Inter District Cross Country. I pick it up from there.
Week Commencing Sunday 18th January
Sunday: Longer run (Ardochrig/Windfarm), 13.5 miles approx. easy (1:28:00 approx).
Monday: Road, 15 mins (2 mins recovery), 5 x 1 min with 1 min recoveries, 10 mins (average 5:32/mile pace), 8 miles including warm up and warm down.
Tuesday: Club, 8 miles easy (52:00).
Wednesday: 12 x High Point hill reps, 7 miles including warm up and warm down.
Thursday: 7.25 miles easy (47:30).
Friday: Rest
Saturday: Road, 3 x 7 mins, 30 secs recoveries (average 5:25/mile pace), 8.4 miles including warm up and warm down.
Mileage: 52
Track closure due to ice and snow was the reason for the road session on Monday. I found I benefited from and enjoyed (honestly) road sessions with longer reps so started doing more of these. They were on an industrial estate loop which I thought would prepare me for the 4 and a bit laps of the Mall in Armagh. The hill reps are a staple favourite, run on a 600m grass circuit incorporating a steep hill I used to go sledging on. The circuits are run continuously so 12 High Point hill reps essentially means 12 x hilly 600m circuits with no recovery. I'm used to it! There are no cross country sessions due to my decision not to run the National Cross Country this year.
Week Commencing Sunday 25th January
Sunday: Longer run (Ardochrig/Windfarm), 20 mins easy then 5 1 2 4 1 2 4 5, all with 5 mins jog recoveries, 13 miles (1:22:51).
Monday: Track, 12 x 500m (1:27-1:29), 200m slow jog recoveries, 10.25 miles including warm up and warm down.
Tuesday: 8 miles easy (51:34).
Wednesday: 12 x High Point hill reps, 7.6 miles including warm up and warm down.
Thursday: Road, 3 x 7 mins, 30 secs recoveries (average 5:31/mile pace), 7.6 miles including warm up and warm down.
Friday: Rest
Saturday: 5.6 miles easy (36:32).
Mileage: 52
Similar pattern to the previous week with some strange numbered mileages to round up the week's total, e.g. I was on 46.4 miles by Saturday so needed 5.6 for a 52 mile week. Intervals during a long run is an idea taken from Charlie Spedding. The hill session was run in heavy snow and underfoot conditions for the road session were also tough.
Week Commencing Sunday 1st February
Sunday: Race- Renfrewshire 5 Mile Road Race, 5th in 24:44, PB, 7 miles including warm down.
Monday: 10.25 miles easy (1:05:54).
Tuesday: Club, 8 miles brisk (49:22).
Wednesday: 12 x High Point hill reps, 8.85 miles including warm up and warm down.
Thursday: 9.5 miles easy (1:01:46).
Friday: Rest
Saturday: Road, 3 x 10 mins, 30 secs recoveries (average 5:21/mile pace), 7.6 miles including warm up and warm down.
Mileage: 52
The OCD aspect of me was delighted with 3 consecutive weeks of the same mileage and very similar training. The 7.6 miles figure on Saturday is not an accident! I upped the ante with the road session which, in hindsight, washed me out for a few days. However, it was a confidence boost to be able to complete it.
Week Commencing Sunday 8th February
Sunday: Longer run (Ardochrig/Windfarm), 25 mins easy then 4 1 2 4 1 2, all with 5 mins jog recoveries, 13 miles (1:24:37).
Monday: Track, 5 sets of 500m, 300m (1:27-1:30 and 51-52 secs respectively), 200m slow jog recoveries, 9 miles including warm up and warm down.
Tuesday: Rest.
Wednesday: 1 mile easy, 2 miles hard (11:12), 1 mile easy (4 miles in 24:30) then 8 x High Point hill reps, 9 miles including warm down.
Thursday: 7.25 miles easy (48:00).
Friday: Road, 2 x 7 mins, 30 secs recoveries (average 5:19/mile pace), 5.85 miles including warm up and warm down.
Saturday: 6 miles easy (39:00).
Mileage: 50
Sunday's and Monday's training was completed feeling jaded, hence, Tuesday off. Wednesday's session was also taken from Spedding, the idea being to get used to running hard with tired legs, i.e. hill reps following a brisk 4 miles. I started tapering off towards the end of the week.
Week Commencing Sunday 15th February
Sunday: Longer run 10 mins easy then 4 1 2 4 1 2, all with 5 mins jog recoveries, 10 miles (1:00:15).
Monday: Track, 10 x 300m (51-52 secs), 100m slow jog recoveries, 5 miles including warm up and warm down.
Tuesday: 5 miles easy (32:16).
Wednesday: Rest.
Thursday: Race- Armagh International 5km Road Race, 40th in 14:39.94, PB, 6.1 miles including warm down.
Friday: 7 miles very easy (54:53)- post race and post party recovery.
Saturday: 3 miles easy (19:42)- a few laps of the Mall before breakfast and leaving the hotel.
Mileage: 36
If you've read this far, I salute you!
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