Training 24-30 November

I have been going over my training log to see what worked for me when I reached my peak level of fitness prior to July's marathon and August's ultra. Doesn't appear to be any real secrets in there. Moderate consistent weekly volume, a couple of medium distance runs greater than 100 minutes in length and at least two to three good marathon specific long workouts per week for nine weeks.

But after the event is over and you've been training hard for a few months leading up to it. How do regain your motivation to increase the volume and intensity of training? This is the question that I have been asking myself on a daily basis and I have been falling short of an answer. Well that has now changed and I have finally found what I was looking for. An epic bush run of almost mammoth proportions. Lots of vertical gain and trackless Australian bush. The cloud of apathy has been blown away.....time to get training!

Monday:
PM: Easy run - 12k (0:50)
Easy run around work.

Tuesday:
AM: Easy run - 10k (0:44)
Easy run to work carrying a full load of work clothes and food. The running felt smoother than it has in months.

PM: Easy run - 19.3k (1:30)
To make up for my lack of endurance at the moment I decided to add a few kilometres to my run home. I felt great for the first 7-8km. My legs felt loose and the effort felt very easy. I checked my heartrate and was happy that I was running below MAF heartrate and the pace was around 4:30 pace - a good sign that my fitness is improving.

I started to feel the effort at about the 10k mark when the ground started pointing in an upwards direction and just settled into it trying to keep the HR below threshold. While the effort was there and I was tiring I managed to feel strong throughout the run which encouraged me to deviate the run onto some nice singletrack and stairs in the Knapsack gully.

A couple of days like this and a big run on the weekend and my fitness will quickly improve.

Wednesday:
Easy run - 14km (1:04)
Went out for an easy run around work. Felt good considering what my legs felt like after last night's run. Threw in a couple of fast surges near the end to loosen up the legs.

Thursday:
AM: Easy run (to work) - 13.6k (1:03) w/ 3k MP (heartrate) in 4:02, 4:05, 4:06
Met up with Sean this morning for a nice easy run down Mitchell's Pass before departing on our separate ways. Me to work and Sean back up the hill. I had the easier option. Felt good throughout the run and was happy with the MP effort as I seemed to running up a gentle incline following the river. Recovery between runs is improving but the energy is still a little lacking.

PM: Easy run (to home) - 13.22k (1:10)
Tough run home. Trying to get in as many hills as possible I decided to run up on the trails through to Lapstone Station, back down Lapstone Hill on the highway and up Mitchell's Pass. By the time I reached the top of MP I was trashed. Grabbed the hose and doused my legs for about 10 minutes. Felt good.

Friday:
AM: Easy run (to work) - 10k (0:47)

With my bag packed full of work clothes, food and books it was feeling rather heavy (about 5kg) which made the run a little tougher than usual. Still feeling good and pleased with myself that I managed to only drive the car to work twice this week. Trying to do my bit for planet earth and save a little money.

Saturday:
PM: Moderate run - 5k (0:20)
Thought I had better get out and log a run. After an easy warmup tried to run sub 4min pace for 3k. Threw in a few surges to finish up.

Sunday:
AM: Easy run - 18k (1:25)
My excuse for a long run. I was hoping to run for longer than this but when I woke up I wasn't too excited to lace up the shoes and head out the door. My wife convinced me to head out and she would pick me up on the way. Took about 75 minutes before I started feeling OK.

Week total:
Logged about 130km of running. Still lacking a long run. Next week's goal!