The main goal for me this autumn was to break 60 mins for this iconic 10 mile road race in Twickenham. It's a fast, flat course, attracting a stellar field likely to pull me round in a good time. My previous PB for this was 60:29, at an ave pace of 6:03 per mile.
Training post Frankfurt IM had been going fantastically well - work for me is quiet over August, and gave me chance to put all my energies into running without having to swim or cycle. Relocating to Surbiton also have me the opportunity to train in a better environment - With Bushy Park, Richmond Park and the towpath literally on my doorstep. I had been building up to 70 miles p/w, including a track session, a tempo run and a long Sunday effort with some tempo thrown in.
However, I perhaps was not quite as diligent with my recovery, avoiding the foam roller and not including massage as much as I should have been.
On 9th September on the morning after a hard track session I got a bit of Plantar Fasciitis on my right foot. Cue 6 weeks of no / very little running. Gutting, as I had some superb training banked with absolutely no racing and nothing to show for it!
So I approached CP 10 with some base miles in the bank (all very slow, 9 mm with clients), but no tempo running, and 1 interval session (4x1mile at 5:55). I would usually do these around 5:30, so I knew that would be in no serious shape to run a competitive time. My plan was to run at target pace for as long as possible then just cruise in.
I lasted 4 miles! Had a bit of a meltdown, threw my toys out of the pram then just enjoyed the remaining 6 miles in.
Trying to be positive, and look at what I can take from it. I still managed 4 miles at 24 flat, so am just lacking the speed endurance I need to hold this pace.
I will target the Self Transcendance 10km in November, targeting sub 37, still a little of my PB but sensible for this time of year.
Going into this I was probably 3kg. overweight, so the target for November will be to drop to 72kg. This will mean cutting coffee, and reducing chocolate intake to 2 x pw.
I also aim;
to stretch & release everyday
Drills and strides 3 x PW
Do as much of my running on the softer grounds of Richmond park and Wimbledon Common.
Run 2 x Park Runs, as a build up.
Avoid too many clients on Saturday morning so I can so a session myself
I will re-evaluate and update my next blog at the end of November.
