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It took a long time to get cracking and clock up the miles, following the hamstring injury on November 21. But thanks to the physio Samuel Clément, it seems to have healed, so here we go! This is the programme for the last 50 days until the event in London, taken from the Virgin Marathon News (advanced programme) and adapted because I’ll be running the Grenoble-Vizille semi-marathon on April 5. The objective is to raise £5000 for the Inland Waterways Association. Please visit my sponsorship page

I’ll update this page after each session to give the results. Variations in pace will be considerable because of relief and the nature of the terrain. My favourite along the Isère is the rough and winding path down along the foot of the embankment (see header photo, click on title if it doesn’t show), while today’s run (10/3) was along the cycle path at the top, much faster! But as the map shows, it was only 1600m along that embankment.

Monday 9/3 — 10 min jogging, 10 min ‘steady’, 10 min marathon pace, 10 min threshold, 10 min jog recovery
—————————– DONE 10.77 km in 58′ 55″, average 5′ 33″/km

Tuesday 10/3 — 40 min ‘easy’
—————————– DONE 7.69 km in 40′ 6″, average 5′ 13″/km

2015-03-10-isere-short-loop

Wednesday 11/3 — 20 km
—————————– DONE 20.19 km in 1 hr 55′ 05″, average 5′ 42″/km
but felt a groin injury (right side), diagnosed the next morning as a hernia, not too serious, but have to cancel runs for about 10 days! Hence the gap to March 21.

2015-03-11-isere-gieres-loop

Saturday 21/3 — 40 min easy
—————————– DONE 7.29 km in 40′ 58″, average 5′ 37″/km

Sunday 22/3 — — 12 min easy, then 6 times [4 min marathon pace – 60 sec faster – 60 sec jog recovery], 12 min easy
—————————– DONE 8.84 km in 47′ 51″, average 5′ 25″/km

Monday 23/3 — 12 min easy, then 6 times [4 min marathon pace – 60 sec faster – 60 sec jog recovery], 12 min easy
—————————– DONE 10.21 km in 57′ 18″, average 5′ 37″/km

Tuesday 24/3 — 12 min easy, then 10 times [2 min threshold – 2 min jog recovery], 12 min easy
—————————– DONE 5.25 km in 27′ 22″, average 5′ 13″/km
200 metre bursts with the team from Ville de Grenoble

Thursday 26/3 — 20 km
—————————– DONE 20.64 km in 1 hr 55′ 05″, average 5′ 42″/km

Saturday 28/3 — 10 min easy, 15 min marathon pace, 15 min faster, 10 min easy recovery
—————————– DONE 9.35 km in 49′ 42″, average 5′ 19″/km
just under 5 min for the 6th kilometre

Sunday 29/3 — 32 km, trying to run the last 5 km faster (unlikely!)
—————————– DONE 32.36 km in 3 hrs 15′ 51″, average 6′ 03″/km

Monday 30/3 — 40 min easy
—————————– DONE 7.21 km in 40′ 02″, average 5′ 33″/km

Wednesday 1/4 – 10 min easy, then 5 times [3 min tempo – 2 min jog recovery], 10 min easy (total 45 min)
—————————– DONE 8.17 km in 45′ 01″, average 5′ 31″/km
but slight pull on hamstring in right leg

Thursday 2/4 — 20 min easy CANCELLED, massage session

Friday 3/4 — 15 min easy CANCELLED, massage session

Sunday 5/4semi-marathon Grenoble-Vizille, take it easy on the long climb up, remember this is a training run, and not too fast on the way down!
FAILED!! hamstring played up after 3km, forced to abandon and follow the race for 3 hours in the broom wagon! Shameful

Tuesday 7/4 — 12 min easy, then 5 times [6 min threshold – 2 min jog recovery], 12 min easy CANCELLED

Wednesday 8/4 — 80 min steady CANCELLED, massage session

Friday 10/4 — 60 min steady CANCELLED

Saturday 11/4 — 10 min easy, 20 min ‘steady’, 20 min marathon pace, 5 min fast, 10 min easy CANCELLED

Sunday 12/4 — 90 min easy, replaced by 20 min only to see progress

Monday 13/4 — 30 min easy (morning before departure for Budapest)

Tuesday 14/4 — 10 min easy, 15 min marathon pace, then 4 times [60 sec tempo – 60 sec walk recovery], 10 min easy (total 43 min), along the Danube in Budapest

Thursday 16/4 — 10 min easy, then 5 times [2 min ‘tempo’, 2 min jog recovery], 10 min marathon pace, 10 min recovery (total 50 min), in Budapest park

Saturday 18/4 — 30 min easy (evening, on return from Budapest)

Sunday 19/4 — 70 min easy

Monday 20/4 — 20 min easy

Tuesday 21/4 — 10 min easy, 3.2 km at marathon pace, 10 min easy

Thursday 23/4 — 15 min easy

Saturday 25/4 — in London of course (arrive St Pancras Friday evening) 10 min easy

Sunday 26/4 — D Day!

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