ALL IN: BERLIN MARATHON TRACK SESSION; 24 days until race day.

i know i know my body can finish the session but my head's spinning doubts up there i've got to shut that out i know my legs can do this [Music] and welcome back to the vlog there's 24 days until the berlin marathon and i'm going all in all in berlin today is a track session we're heading down to the track now and we're gonna do eight times a k with a two minute jog recovery between each just a vo2 max session i've done a lot of aerobic work over the last few months as i trained for the 100k ultra marathon and now i'm just trying to peak with some faster stuff trying to get some speed in your legs speed in your lungs trying to get some speed back in the legs trying to just just sharpen up basically and see what i can do in berlin i'm not gonna set a goal time but i am gonna run as hard as i can in berlin and obviously trying pb on sunday i did a 5k in 1516 which was three seconds off my pb which i set not long ago so that's the sort of shape i'm in over the shorter stuff so that's basically how i'm going to gauge my efforts uh in the sessions going forward today's track session i want to try and hit 10k pace for the case um that's not necessarily that everyone should be hitting 10k pace you should be hitting about 30 minute effort for this sort of session um so that'll be 3 305 to 310 and 4k would be great um anything faster is probably a bit bit too quick but we'll see what the legs can do um i'm not going to put limits on it i'm just going to feel it out and hopefully bank a really nice session i've got a lot of hard work to do over the next few weeks and then a shorter taper than usual as i really try and just give it everything and stand on that start line knowing that i've prepared well kelly will be filming on the bike today yeah that's what i normally do well i can't run it with you can i so matt did a session with me earlier in the week and he can run and film i am not at that level so yeah i'll just be on the bike do my thing if you want to see kelly's session she did a track session a few days ago that's on her youtube channel now um go check that out it's a really good video because i filmed it we have established that i am the better videographer i get the better footage um just so everybody knows but i'm very grateful for that for coming and filming and pacing and when kelly says we've established so yeah just a hard session today and i will what i'm going to do is i'm not going to do for this series uh like weekly weekly vlogs um the problem with weekly vlogs is there's so much easy running in my week that i get a bit delves going and then i've been for another easy run and now i just got back from an easy run my legs were tired and that's basically all i say through the whole vlog so i thought i would just sharpen this up a bit same way i'm sharpening my fitness up fix-up i thought i would just do some session vlogs some long-run vlogs and just some specific stuff that i'll do in my training may even throw in a nutrition vlog um kelly's choking on our coffee don't do that babe i was gonna steal all your ideas nobody needs to know about your nutrition or lack of ah she's being harsh kelly's got me on a strict strict diet now yes we are um we are trying to sharpen that up as well aren't we yeah we'll talk about that another time but we're working with a nutritionist while she is and i'm just jumping on board and stealing the recipes and eating the food um but yeah anyway it's track day let's get down to the track you're gonna love the track it's a beautiful track oh so nice and uh yeah let's work hard there's the track so firstly we're gonna do a bit of a warm up three mile warm-up just gonna do that on the roads and then get on the track and do some hard case uh kelly's gonna run the warm-up with me so it's gonna take it really easy and then some strides and drills k's cool down protein home simple so kelly didn't make me a coffee so i'm gonna get some caffeine through the morton gel just have one of these now before the warm up by the time the warm-up's done caffeine should be fully flowing through my blood ready to make me run fast on the track and also it's good practice because i'll have one of these at the beginning of the marathon so it's good to make sure that it sits well and yeah just practice what you do on race day you know you're a fully grown man an adult and you can make your own coffee her excuse was we only had one travel cop i don't know where the other one's gotten in all fairness she's hidden the other one because you want to make me a coffee yeah sneaky sneaky you're going too fast look at you and your black track suit and your black shoes ninja you don't look very ninja like though you look like an old man shuffling along just waking up the old body full bones oh bones and body um yeah i feel pretty stiff feel pretty uh pretty dreadful really but in three miles time i'm sure i'll be ready to roll perfect conditions for a session what windy just a bit blowy i'll take wind in a session i just don't want wind on race day like what wind means you may hit lose a second on a split oh dear yeah really not bothered about wind you still work as hard um but on race day i hate the wind ah that's why they'll be drafting behind a pack hopefully getting in that stream line saving some energy we'll see hopefully well there's always a good field in berlin that's the reason i want to do it but hopefully there's a nice pack i can sit in no kitchen he does here though yeah there is oh yeah there is he's not doing london he's doing berlin i'm gonna draft off him that's me told so we're just talking about flexibility in training and kelly ran a half marathon on sunday smashed her pv by seven minutes she did a recovery run on monday straight back into a session on tuesday on the track yeah yesterday was a recovery run bike and gym and now today she's like feel a bit banged up i don't know why i don't know what's wrong and there's me thinking um because you've absolutely smashed your body to bits over the last week yeah so today so i'm trying to explain that it's absolutely natural to feel like garbage on some of your easy runs because you know hard day's hard easy today's easy and she has to wait now do some easy miles until her legs come back to her um we're going to be back to life exactly hopefully since i've got a long run tomorrow it should have been today so yeah long run decided yesterday that there was no way she could do the long run today and that another easy run push it back that's the thing it's so easy to just be flexible you don't have to stick to the plan exactly like make the plan work for you yes we work society works on a seven day week but you don't have to just move everything around and fit things in when you can and when your body's ready so long run tomorrow if not long on the next day but she'll get her long run done that's the next priority run [Music] it's a little warm up i'm very warm how warm are you toasty on a scale of wine to toast six [Music] you got the keys eggy bread it's open now we're gonna get the bike out and elliot can strip off [Music] to the absolute beep that stole both our bikes a few weeks ago both our uh mountain bikes were stolen um so now we've got an even older charity shop bike to use which is too small for either of us sad times but you know you've got to use what you can use still already angry about that though [Music] don't steal other people's stuff that should be a rule [Music] custom vapor flies they make you go faster more vapor faster [Music] gonna do some drills and strides then get the singlet on and get started time is ticking so when we touched upon nutrition earlier what matt failed to mention is that we've been eating a lot of lentils and chickpeas and things like that both of us are very wind powered today i feel that this will give him an advantage when he needs an extra push around the chart [Music] [Music] doing strides on this track there's so many divots and bumps and lumps ah it's not ideal so there's no lanes there's no lines so a good old reusable cycle bag for your your marker your line all right eight times a k two minute jog between aiming for between 305 and 310 would be nice but main goal of the session is just to complete the session um yeah a bit nervous don't really like track work don't do enough of it but let's get it done [Music] [Music] [Music] first one 307 good quite nice actually not getting much grip on the surface but it didn't feel smooth but felt in control yeah happy with that three or three feeling really good i think strong somebody recovery felt like an age [Applause] so i thought i'd press it a little bit more 303 felt crazy but early in the session yet don't get too excited good feel strong i didn't know you're filming yeah so i don't 200 meter jog it's taking about a minute i'm just waiting around for a minute i feel like the recovery is too long but we'll stick to the plan because i probably won't be saying that towards the end of the session so just take it [Applause] [Music] a bit off went through from 70. 225. [Music] [Applause] throw one definitely felt harder towards the end of the first lap i could feel the hello from the lat date i can feel it creeping in my legs but i guess i want that made a session build get a bit tougher as we progress but yeah didn't feel like i had to push 3-1 felt good halfway 301 302 starting to feel it but like you said halfway so take the next one off and i'm into the medals seconds left [Music] this bottom end it's a bit drafty [Music] i'm done baby looking really good wrap it up pension pension two or three four where's those drug recoveries now come on that one's a bit tougher three left in the middles there's bronze that's silver and it's gold one at a time can i get bronze i promised myself a drink after this rep so that's my treat at this point i know i know my body can finish the session but my head's spinning doubts up there i've got to shut that out i know my legs can do this 10 seconds [Music] just tick off this rep make it strong make it count back it up that's it looking good looking good [Music] three or four they're speeding but as long as i stick in there let's go for silver forget the gold medal match let's go for silva so matt thinks he's got issues trying to get another two more reps done i've got issues because the seat i forgot the seat doesn't stay up on this bike so i'm pedaling like three little bloody dumb treadle dumb on tweedledee here we go here we go [Music] [Music] yes left [Applause] but let's see what i've got i'll do 600 trying to hit the pace and then just rip it would normally do this fall but confidence build that confidence i had to berlin bit of all discipline clandell discipline i'll race you for the final lap yes all right matt 600 then you can have some fun that's all it is come on here we go here we go here we go here we go [Applause] have we even run a whole session up to this point are you ready i'm not ready i can't see that anymore come on you're you're ready near your limit nowhere near those legs are strong tell your mind how strong it is that's it now we're talking come on back it up matt don't be all talk now you gotta start backing it up yes you're looking good this is strong you are strong your legs are strong you're flying you're absolutely flying don't block off look at that finish [Music] there we go sub three to finish 58 how does it screw in the door 258 loss okay last lap was probably like i said um i can't do the math can't remember what i went through in 65 maybe but really i only pushed it the last 150 said nothing left really happy with that ah really really really happy oh not used to this windy track work you're meant to do with people you're meant to work together as a team and here i am doing it well we are a team so yeah it does help not quite the same now he's running with other people it's not quite the same as taking a lap beach but it's done it's all work in the lungs in the heart in the legs now let's go cool down really delighted at that so yeah it's not all about splits i'm absolutely like ecstatic with the splits i'll put them up on your screen now i don't know the averages but it must be low threes when i was looking for like 305 um but what it's about is how you feel hitting those splits and i felt really good early on and never completely like i wasn't going to do it i knew i could finish the session i was getting doubts in my head but rationally i knew the way i was feeling that i was going to finish it and finish strong so yeah it's just really big big confidence boost from that um the support from kelly absolute tremendous makes such a difference i almost feel like i'm not going to let kelly down just come down here to film me and support me so i better bank the session like i said i would um so that makes a massive difference and yeah just really happy the other thing is i used to do track in like racing flats um and it's absolutely smash up my calves and like limp away from pedestrian whereas you wear the vapor flies and these super shoes now and that foam and that cushioning oh my calves you know they've worked but it doesn't feel like the track session of old so yeah really happy really happy um so i did a session on tuesday easy yesterday session today never normally do sessions this close together but trying to get as much work in as i can before berlin taking a few risks i'm willing to take a few risks because it's my body um wouldn't really do this for my clients but for me i'm willing to take a little bit of risk hopefully to get that big reward in berlin one minute he's running smooth and strong the next shuffle look at that shuffle and a little t-rex arms oh he's all hunched over like he's never run a step in his life you made me do mine on my own so yeah he's moaning about his cooldown when i did mine on this grass the other day um he bailed out because he had a knee sting so you reap what you sew also i did mine the other day without um shoes on so i kept my socks on because you never know what's underneath but yeah i did a mile barefoot and it was actually rather nice um but he's gone for the old infinities oh he does look shuffly look at him what is that hand swing doing it's like he's baking a cake he's whisking up a storm are you done yet i've done eight minutes maybe another lap god you're right it's the longest 10 minutes ever this would best be 10 minutes now that's 10 minutes right oh thank goodness thanks for waiting i think it's a cooldowns is if you do it as a big group you get to chat about the session about your plans for the weekend about races that are coming up really enjoyable but when you do it on your own just lapse of a green green field lapse of a grassy patch then it's uh it's pretty dull i hate cooldowns but i actually quite enjoy them when you're doing it as a big group just chatting and being social even though i'm not a very social person but still yeah i'm pretty anti-social but when it comes to cooldowns it makes them a bit more interesting you were saying that you wanted to like do like barman babes cooldowns didn't you yeah yeah they look pretty cool yeah thanks for filming you're welcome we don't know please yeah let's go track session banked um oh let me show you the protein i'm going to have it's my last one enhanced recovery recommend these a lot these are really good kelly's off 3 omega-3m protein in these plus some other stuff uh i think it's got bcaas is that or something no i don't know proteins collagen carnitine carbs vitamins the lot but anyway i'm not plugging it it's my last one so i'll be back on the science to sport rego from from my next session kelly's good that was pretty pointless wasn't it what i'm just telling other people they should get it i'll buy some i'm just saying kelly's uh kelly hasn't had breakfast we need to go kelly hasn't had breakfast and this is what happens so yeah we're gonna we're gonna go uh is that the end of the vlog probably i put the splits up um so i'm gonna sign off thanks for watching this lots more sessions to come um i don't know what the next one level film is but check in we've got 24 days to berlin we're gonna cram some sessions in and then we're gonna do some like pre-race uh chat about my goals and what i'm taking to germany i don't know just tune in see you next time i'm off for a coffee [Music] searching for something i can't feel i just wanna

Channel: The Welsh Runner

Views: 5,782

Rating: 5 out of 5

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Id: lbCVEsUPoqs

Length: 29min 0sec (1740 seconds)

Published: Thu Sep 16 2021