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New training regime

It took me days and days of planning but I finally came up with a nice and challenging plan for 2017.
I am a big fan of excel tables and making plans and stick to them, but this year I went one step further. I am now using Training Peaks for all my planning and the amount of data that comes out of it is amazing and lovely.
Towards the end of 2016 I read the new book by Jason Koop and I liked everything he says so I decided to base my training on his ideas. I have always been a big fan of repeats and speed training but I tended to do it once, maybe twice a week and mix it with other sessions. The concept of periodisation was new to me and I am trying it now.img_8983
I am now almost at the end of the first block completely dedicated to quick speed interval sessions at above threshold and I have been doing sessions like those for 3 times a week!
Sometimes it’s been really hard, especially when done early in the morning like I do. Basically for 3 times a week for the past month or I have been doing 5k of warm up and then 5 times 3:00 at killer speed and 3:00 of rest. Then a cool down between 3 and 4k to get back home. Once you finish a session like this you are happy to be alive. I have also tried to do them uphill if I can. To add to the fun and get the heart rate go up faster.
It seems to be working well.

Races

I have also planned most of the races I will do this year. The main ones are going to be the four 50 milers organised by Centurion. Last year I wanted to do all of them and complete the Grand Slam but due to the injury, I have only done the last two. This time I will try to stay fit and do them all. Since I now have a bit more experience on that distance I want to try to push myself a bit more, hence this new training regime. I would love to do one under 9 hours (8:30 is actually my target, I say it here now so I have to do it!). Nine hours I think are feasible as I would need to “just” shave 22 minutes from last year CW50.
In July I will also try to do my first 100k. I entered the Race to the Stones as I love the Ridgeway.
In between those “A races” I entered other shorter ones, trying to match them to the training block I will be doing at the time. The first one was a 10-mile race on the North Downs Way I did last week, the Denbies 10 miler.

The Denbies 10

What attracted me to this race was the location and the length. Ten fast miles were perfect for the type of training I would be doing in that period and the race takes place in bits of the North Downs way which I love.

The morning was super cold. When I got into the car it was -4 degrees, but the sky was clear and the sun came out by the time we started running which made the temperature better the views stunning.

I started strong as I wanted to be towards the front by the time we hit the single track trail. The first couple of km were uphill on the tarmac. I managed to run at a decent pace and kept my eyes on the people in front. I wanted to try and stick to the top ten group. The first 3 guys disappeared pretty quickly and the fourth person was gaining terrain and it was clear it was going to be hard to catch up with.

By the time we reached the top of the hill I was in 8th position but really struggled to accelerate, partly due to the legs refusing to do so after the uphill start and also because we mostly ran on frozen mud, which was really a killer for my ankles. Luckily that was my favourite part of the trail as it goes through some very nice wooded land in the Ranmore Common.

At around the 5th km, I started accelerating and catching up with the group in front and when we go to the White Downs Descent, which is a 1km long steep descent I let myself go. I felt like one of those young Salomon runners, no braking, no fear. I overtook everyone in that descent and by the time we reached the bottom I was in 5th position and the others were back by a bit. I tried to keep running at a good pace for the next three km that were up and down, muddy and tiring. I almost tripped on a stile and was very close to disaster but I did not want to slow down. I was running strong, almost always under 4 min/km and I felt that all those repeats really made a difference.

Unfortunately, we then reached the bit of the race I was most afraid of. What goes down must come up at some point and the two km climb up back to Ranmore were really tough. By then the mud was not frozen anymore and my feet weighed a tonne each. I was overtaken at the top of the climb and could not stay with the guy.Events to Live Denbies 10, Jan 2017 by SussexSportPhotography.com  11:54:50We then reached the final tarmac descent and again I was overtaken there too even if I really bombed down that road, 2kms at around 3:20 min/km. It felt fast, but not enough to catch up with the guy that just overtook me.

I finished in 7th position. Dead, but very happy. I was so tired I even said “grazie” to the lady giving out drinks.

I only found out later in the evening that I was the first in my category (MV40), which is nice. I hope I have not missed anything by not staying there for the prize giving. I am very happy with the result, I was a couple of minutes faster than I expected and that gives me great confidence in the first part of my training.

Here is the Strava of the day.

A handful of PBs

I felt quite good after the High Weald 50k, but I decided to rest for a couple of days.

Wednesday I did a relatively easy 10k run at 4:35. It’s starting to get cold in the morning! On Thursday I did a bit longer run, 13k at 4:42 and then on Friday a super easy 11k at 5:03. Saturday I fully rested.

On Sunday I went to run the Royal Borough of Kingston 10 mile race with the intention of doing my 10 mile PB. I don’t remember what it was before but I decided to aim for 1:01 which meant running the race at an average of 3:50 min/km.

The day was beautiful and sunny. The route was the one I usually do in the morning when I run 15k, plus a little loop at the beginning, so I was playing in my ‘hood. The race started at the Kingston market square, which is really nice. It’s the first edition of the race but there were quite a lot of people.

At 8:30 we started. I accelerated straight away to overtake as many people as I could and place myself in the top 20 group. From other local races and from the way I saw people warming up I had a good idea who was going to be in front so once I had only those people ahead of me I started running at my 3:50 target pace. I did not always manage to keep it but I was not too far.

From the 5th km I found myself running with another guy and we basically ran the whole race together pulling and helping each other. We managed not to lose any place and in the last mile he accelerated and I stayed with him only enough to overtake one guy, but then he went on his way.

I did not manage to cross the finish line in the time I had hoped and finished in 1:02 which is still very good and I am very pleased I also broke my 10k, 15k and 10 mile PBs. Plus I finished 14th overall which I am very happy with. Check out my Strava of the race here.

My wife was waiting at the finish line, which does not happen very often so it was a nice surprise. She took this video of my final sprint:

Overall a good week, recovered well from the 50k and achieved quite a nice result on Sunday. In the next couple of weeks I will increase the mileage again to get ready for the Druids Challenge.

See you on the road/trails!