Mon 3/8: (am) 4.0 miles @ 9:15/mile
Tues 4/8: (am) 4.0 miles @ 9:18/mile
Tues 4/8: (pm) 4.0 miles @ 8:53/mile
Weds 5/8: (pm) 4.0 miles @ 8:36/mile
Thurs 6/8: (pm) 5.0 miles (incl. Todmorden 5k (9th) 18:05 (3.1 miles @ 5:49/mile) [Hannah (1st) 17:56]
Fri 7/8: (am) 4.0 miles @ 8:35/mile
Fri 7/8: (pm) 4.0 miles @ 8:29/mile
Sat 8/8: (am) 4.0 miles (incl Goole parkrun (2nd) 17:54 (3.1 miles @ 5:45/mile) [Hannah (1st) 18:03]
Sat 8/8: (pm) 6.21 miles @ 8:40/mile
Sun 9/8: (am) 6.0 miles (incl. West Yorks 5 (7th) 29:46 (5.0 miles @ 5:57/mile) [Hannah (1st) 31:12]
Sun 9/8: (pm) 6.21 miles @ 8:38/mile
Total Weekly Mileage - 51.42 Miles
After the last two weekends this week had to be a bit quieter to let the legs catch up and regain a bit of strength.
It was therefore a week of lower mileage and shorter races but nonetheless the last 3 weeks cumulatively have totalled 225 miles and 9 very varied races/events.
So what did this week entail?
Thurs 6th Aug - Todmorden 5k 18:05 (9th) [Hannah 17:56 (1st) ]
Thursday saw a return to Todmorden for the last in the 5k series at Centre Vale Park.
We ran an earlier race in the series on 9th July where Hannah clocked 18:07 (course record at the time) to my 18:10 so it was going to be interesting to see how close to this we could get on very tired legs.
The course is 5 laps of exactly 1km with splits provided at the end of each lap.
After the first steady lap it started flowing quite nicely for the next couple of laps. Surprisingly it was looking like a 17:45-17:50 ish with a consistent effort level or a bit quicker by pushing on in the closing stages.
All well and good until at the end of the 3rd lap the tell tale sign of a loosening left shoe appeared. After trying to ignore it for half a lap it got to the point of imminently flying off into the distance. There was no option but to stop and relace.
Suddenly stopping and bending over when flat out in a 5k can create some strange bloodflow wooziness issues I can tell you :p
Eventually back up and running, Hannah had now disappeared into the distance to record 17:56 (11 secs quicker than previously) and I got there in 18:05. So despite the shenanigans both times were faster than the previous visit, which we definitely weren't expecting.
Sat 8th Aug - Goole parkrun 17:54 (2nd) [Hannah 18:03 (1st) ]
Saturday saw a trip to glorious Goole!
Not two words that are generally used in the same sentence it has to be said but they really have done a good job with a £1m revamp of West Park.
The parkrun course is multi terrain with 60% grass/40% tarmac and very flat.
This is the start of the final large lap. It looked like an even contest at this stage but Ben Spilman had a good bit extra in the tank to pull away for a 17:31 clocking. I was more than happy with 17:54 though as the legs were feeling heavy on the grass sections:
Hannah was closing towards the end to record 18:03, which led to a possible challenge for the claim of 'shortest time to hold a parkrun record for'. A grand total of 9 secs! I thought these age graded leagues were supposed to help us vets, what's a youngster doing sticking her nose in? :p
Arth certainly approved of the revamped West Park, he didn't want to leave:
Sun 9th Aug - West Yorks 5 29:46 (7th) [Hannah 31:12 (1st) ]
From glorious Goole on Saturday it was then onto beautiful Birkenshaw on Sunday!
The destination was the West Yorkshire Fire HQ for the West Yorks 5 miler, an event that we last tackled in 2013. To say that this is a tough course is no understatement as the event's own description is keen to point out:
The weather was nice enough but more appropriate for sitting in a pub beer garden than tackling this course:
Meanwhile Arth seemed to be suggesting that we ought to get a fire engine for future travelling after seeing how much rear seat space there was compared to his normal mode of transport:
So how did the actual race go?
After a very cautious start to keep plenty in reserve for the later stages it turned out a good bit better than expected.
Because of the nature of the course the only valid comparison was with the last run there in 2013. The 2015 and 2013 results are below. There is a nice parallel in that in the 2 intervening years myself and Hannah have pretty much done exactly the same racing and training and the outcome in the West Yorks 5 comparison has been a 1:50 and 1:53 improvement respectively.
Nothing too amazing there but interesting nonetheless :)
A good week all in all, feeling surprisingly strong when the expectation was that it would be just a week for recovering from previous efforts. Chances are that we are already seeing the benefits coming from Thunder Run two weeks ago. Very enjoyable week anyway :)
A bit tiring for some though :
Next Week:
Probably a bit more mileage next week with an NI parkrun on Saturday and then a trip over the border on Sunday for the Monaghan 10 miler, where we hope to see a few of the usual suspects :)
Marathon Building Blocks:
15th Feb: 18.6 miles @ 6:16/mile
22nd Feb: 10.0 miles @ 6:04/mile
28th Feb: 3.1 miles @ 5:48/mile
28th Feb: 3.1 miles @ 5:50/mile
1st March: 13.1 miles @ 6:24/mile
8th March: 26.21 miles @ 6:23/mile
14th March: 3.1 miles @ 5:46/mile
14th March: 3.1 miles @ 5:36/mile
15th March: 20.0 miles @ 6:25/mile
21st March: 3.1 miles @ 5:45/mile
22nd March: 9.65 miles @ 6:18/mile
28th March: 3.1 miles @ 5:45/mile
29th March: 11.2 miles @ 6:08/mile)
4th April: 3.1 miles @ 6:00/mile
12th April: 26.21 miles @ 6:35/mile
18th April: 3.1 miles @ 5:40/mile
19th April: 5.8 miles @ 6:04/mile
26th April: 26.21 miles @ 6:32/mile
4th May: 26.21 miles @ 6:40/mile
6th May: 3.1 miles @ 5:36/mile
10th May: 13.1 miles @ 6:15/mile
13th May: 3.1 miles @ 5:36/mile
16th May: 3.1 miles @ 5:45/mile
17th May: 13.1 miles @ 6:03/mile
20th May: 3.1 miles @ 5:37/mile
23rd May: 3.1 miles @ 5:45/mile
24th May: 1.0 mile @ 5:07/mile
30th May: 26.21 miles @ 6:37/mile
6th Jun: 3.1 miles @ 5:58/mile
7th Jun: 13.1 miles @ 6:05/mile
10th Jun: 10.0 miles @ 6:20/mile
13th Jun: 3.1 miles @ 5:50/mile
14th Jun: 13.1 miles @ 6:02/mile
20th Jun: 3.1 miles @ 5:54/mile
20th Jun: 3.1 miles @ 5:40/mile
21st Jun: 6.21 miles @ 6:31/mile
25th Jun: 10.0 miles @ 5:57/mile
26th Jun: 13.1 miles @ 6:11/mile
27th Jun: 3.1 miles @ 5:57/mile
27th Jun: 6.21 miles @ 6:15/mile
28th Jun: 6.21 miles @ 6:42/mile
1st Jul: 1.0 miles @ 5:11/mile
5th Jul: 26.21 miles @ 6:35/mile
9th Jul: 3.1 miles @ 5:50/mile
11th Jul: 3.1 miles @ 5:54/mile
12th Jul: 3.1 miles @ 5:50/mile
18th Jul: 3.1 miles @ 5:57/mile
18th Jul: 6.21 miles @ 5:43/mile
19th Jul: 13.1 miles @ 6:15/mile
22nd Jul: 2.75 miles @ 5:50/mile
25th/26th Jul: 62.1 miles @ 8:00/mile
1st Aug: 3.1 miles @ 5:54/mile
1st Aug: 3.1 miles @ 6:47/mile
1st Aug: 6.21 miles @ 6:24/mile
2nd Aug: 13.1 miles @ 6:34/mile
6th Aug: 3.1 miles @ 5:49/mile
8th Aug: 3.1 miles @ 5:45/mile
9th Aug: 5.0 miles @ 5:57/mile
Recent Marathon Record
2009 April - Blackpool Marathon 3:24:17 (Age 42)
2009 September - Fleetwood Marathon DNF (Age 43)2010 October - Amsterdam Marathon 3:04:27 (Age 44)
2010 November - Milton Keynes Track Marathon DNF (Age 44)
2011 April - London Marathon 3:18:30 (Age 44)
2012 April - London Marathon 2:57:04 (Age 45)2012 October - Chester 2:55:36 (Age 46)
2013 April - London Marathon 3:11:29 (Age 46)2013 June - Cork Marathon 3:06:19 (Age 47)
2013 October - Budapest Marathon 2:58:53 (Age 47)
2013 December - Lancaster Marathon 2:54:17 (Age 47) (1st)
2013 December - Pisa Marathon 2:54:09 (Age 47)2014 April - Manchester Marathon 2:51:52 (Age 47)
2014 April - London Marathon 2:57:52 (Age 47)
2014 June - Rhyl Marathon 2:58:24 (Age 48)
2014 October - Yorkshire Marathon 2:47:34 (Age 48)
2014 October - Dublin Marathon 2:58:53 (Age 48)
2014 November - Town Moor Marathon 2:54:56 (Age 48) (1st)
2015 March - Wrexham Marathon 2:48:12 (Age 48) (5th)
2015 April - Canberra ACT Marathon 2:52:10 (Age 48) (15th)
2015 April - London Marathon 2:50:55 (Age 48)
2015 May - Belfast City Marathon 2:54:54 (Age 48)
2015 May - Kent Roadrunner Marathon 2:53:34 (Age 49) (4th)
2015 July - Potteries Marathon 2:52:40 (Age 49) (6th)
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