Mileage: 17 miles
Today was a real test for my recovering body and Achilles. With my body standing up quite well to the pressure of five 1 mile reps on Tuesday I decided that I should test it out over a longer distance and at some pace. As part of my marathon training I have been trying to introduce some long sustained runs at marathon pace. I have only managed a couple so far and with precious few weeks left I feel as though I need to get a few more under my belt, so today I decided to do a 17 mile run with 14 miles at marathon pace. I am still hoping to sneak under 2.40 at the marathon. It is an ambitious target, but I am sure I have a chance. In order to do this I need to be running 6.05 minute miles (gives a time of 2.39.30). I actually said to myself before my run that I would be happy with running all the miles quicker than 6.20. I was quite nervous before my run too. I was obviously worried about my Achilles and the rest of my body was pretty sore too, but I was particularly concerned about my performance. Having missed most of last week, I have been doubting my ability and wondering how much speed and endurance I have lost. I knew that this session would have some of those answers.
I set off and felt pretty good straight away. I had some stiffness in both legs, especially around the knees as a result of some weights training I did on Tuesday. I also had some aches in my calf muscles from a lot of stretching and exercises I have been doing to try and strengthen my Achilles. These problems aside, I felt good and there was not a peak out of my Achilles. My first mile was a gentle warm up mile and then I picked up the pace. I finished it comfortably in 6.05 and so decided to press on at that pace.
What was really good for me this evening was that the pace did not feel too much like hard work. My lungs could certainly handle it. My legs were a little heavy and tight, but felt strong and at no point did I feel like slowing down. All 14 miles were almost exactly the same pace. The second seven miles were slightly quicker, but that was probably because after I turned round the wind that had been pushing into my face had disappeared. I finished my 14 hard miles in 1.24.55 well inside the 1.25.10 that a 6.05 minute per mile pace would lead to. My half marathon time was exactly 1.19.30, which was perfect. I did start to struggle in mile 14 and I do wonder how many more I could have done at that pace, but I still have time to increase my endurance at that pace. Next week I plan to do 16 miles at marathon pace. Also with a proper taper I will be rested before Amsterdam, so hopefully that means I won't have legs as heavy to run with over the marathon distance.
Overall, I am thrilled! This time last week I was riding my mountain bike to training with a sore Achilles and a wasp sting on my mouth (I had almost swallowed a wasp while cycling that day, it still managed to sting me though and it was bloody painful!) and feeling pretty sorry for myself and wondering when next I would run. How quickly things turn round.
My 14 mile splits:
6.05
6.04
6.05
6.07
6.06
6.08
6.07
6.03
6.03
6.04
6.03
5.57
6.01
6.02
1 hour 24 minutes and 55 seconds.
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