Training log: 26 Jan - 1 Feb

Another week closer to 6FT and my fitness is far from where I would like it to be this close to the event.

I was flicking through my training log from last year and I saw that I had already had a couple of good long runs including Beyond the Black Stump run and the 43km Australia Day Fatathon. Yesterday while running a short run in the National Park while everyone went off and ran 30-43km I was thankful that I was only going short. I am feeling negative about my running. While I'm motivated to train I'm just not fired up to run. It's just not coming as easily as it has in the past. Enough already, stop wasting your time worrying about fitness and running times and go and get training!!!!

monday:
am) Easy run - 20km (1:40)
I thought there were runners in drag - that was until I realised what looked like a dress was actually an Australian Flag draped around a runner.

When the alarm went off early to get up, I slept in. I had planned to head out for a long run in the bush before meeting my fellow CR brethren at the gates of the National Park for what is becoming a classic run but I decided to sleep in and get up at a more civilised hour. I wasn't feeling all that well when I did finally get up and I was hoping that I would feel a little better by the time I drove down to Glenbrook. It was great to see all the other CR's and after a rendition of the anthem I ran easy up to the gate and then headed back down the singletrack to wish everyone a good day before heading back to the car. Still not feeling strong on the hills.

Maybe I should give my legs some rest and allow them to recover and build some strength before hitting the hills again. What I know in training and from experience I often fail to put into practice until something as sinister as an injury forces me to start running some easy recovery runs or dare I say it - take a day off. What do you do on a day off? Maybe I should dust off the bike and start riding again.

tuesday:
am) Easy run - 25.2km (2:02)
Finally a change in the weather. Woke up to the sound of rain and headed out for an easy run up to Winmallee and back. Wore the heartrate monitor to make sure that I kept it all in my easy, aerobic zone. Finished feeling fatigued but knowing that I have could have kept going which was exactly how I wanted to feel after this run.

pm) Easy run - 12k
Easy run home.

wednesday:
am) Easy run to work - 10k (0:42)
Felt a little tired at the start of the run but starting running strongly over the last 5km.

pm) Easy run home - 10k (0:54)
Felt good running from Emu Plains up Mitchells Pass. Cruised the final 2k home to try and cool down. Ended up in a cold bath.

thursday:
am) easy run - 5k (0:22)

pm) workout - 17k (~1:40)
Hard session with the Sleep Train in the National Park. It was about 34-35C when we started out and by the time I had ended the final set I was about ready to keel over. Great run and one I need to repeat weekly. Legs had that nice 'I've been worked' ache after which is something I haven't experienced for some time.

friday:
am) easy run - 9k (0:47) + 10k (0:44) - Glenbrook oval + run to work
Met Simon for an early run. Cruised through a 2km warmup, ran a couple of 100m strides, ran some 400s starting out at 75sec and finishing up with a final 400m in 66sec (haven't run that quickly for about 3 years), cooled down with some more strides and some drills (butt kicks, high knees, skipping etc). After a short stopover at home to pick up my work clothes and have a large drink I ran the 10k to work. Felt suprisingly good but legs were heavy with fatigue.

pm) easy run - 10k (0:54) - work to home
There was nothing easy about this run. It was hot and the climb up Mitchells left me feeling rather fried.

saturday:
am) Easy 6k
I planned to do more but ran out of time before I needed to head out for the day.

sunday:
am) Long 31k (2:30) - National Park run
Ran from home into the National Park via Glenbrook up to the Oaks gate and back down to Euroka via Bennetts Ridge Fire Trail. Felt ordinary in the first hour, good for the second and then bonked on the climb up from the weir. The last 30 minutes was a struggle. Passed Whippet Gal on her way into the park.

summary:
Running total: 165km

week whatever...

Is it 8 weeks to go? Not paying attention....where have I been?

Now what have I been up to? Now let me think.... what day is it?

OK here we go...

Sunday:
Long run with the Sleep Train.
Watching ST take to those hills and over the last 9km was a sight to behold. I need to train more!

Monday:
Easy run around the river

Tueday:
AM) Longer run to work w/ some short hill reps
PM) death run in the heat but felt OK up the climb. Enjoyed the a/c comfort at the top of the climb. Thanks Sean!

Wednesday:
Easy run with strides.

Thursday:
AM) Trail run - Glenbrook shops-Mt Portal Lookout return.
PM) Easy run w/ short speed variations

Friday:
AM) Track session w/ long cool down. Better than last week with 2-3 sec improvement over 400m.
PM) Hard crazy session in the heat (OK haven't gone out yet but I'm feeling it)

What's planned for the upcoming long weekend.

Saturday:
AM) Easy run
PM) Mt Portal repeats

Sunday:
AM) Recovery day - run 1hr

Summary: about 161km of running

9 weeks to go...

Trying to get back into it this week. I've told people in the past that it takes me about 9 weeks to get myself into running shape. Hope I'm right this time.

It has been a hard week of running due to the high temperatures that we have been experiencing. Two days over 40 degrees Celsius and another in the high 30s have made some of the sessions much harder than they would have been otherwise.

I have had a couple of good sessions this week as I have caught up and run with some running buddies. The first of the week was a great hill session with Sean on Tuesday where we went to our secret training spot and proceeded to grind our way through 30 minutes of up and down. I was happy that I was running times close to what I did last time we were here and I even managed to finish up with two extra climbs. Awesome!!

This morning (Friday) I caught up with Simon for an early start. We headed down to the local track and knocked a couple of 400m repeats. Again not as fast as last time I was there but a good start all round.

This weekend I am planning on heading out with the Sleep Train in the National Park and I am really looking forward to it. The run planned is one of the coolest runs that I do when I am training for an event. It involves lots of steady climbing and I have been told that we will cover at around 37km. However by the time we get to the end of the planned run I'll still be over 10km away from my car. The Sleep Train is in good form so I may not be in the best of shape to go the extra distance but we'll see... maybe he'll take it easy on me!

Canova Marathon Schedule

Here is the basic schedule that I followed for my last marathon. Of course I adjusted the paces to suit my level and I also added in some extra workouts to tailor it to the event (i.e. long hill sessions and longer long runs).

I'll be using the schedule again to get myself ready for 6FT but with a twist or two... stayed tuned!


MARATHON RACE GENERAL PROGRAM FOR THE LAST 9 WEEKS OF PREPARATION

This program is proposed for athletes with an objective of 2:09:00 - 2:11:00

1st Week
Mon1 hr 10min at 3’30” pace 1 hr easy
Tue 20min warm-up7 x 2k at 3’10” > 3’06” pacerecovery 1k at 3’40” pace about(Specific Marathon Endurance Workout)
Wed 1 hr easy regeneration 1 hr easy regeneration
Thu 1 hr easy regeneration 1 hr easy + 10 x 100m sprint uphill (max speed)
Fri 35 - 38k with variations(15k easy + 5k alternating 1min fast / 1min slow +10k marathon-pace + 2-5k easy + 3k max intensity (may be uphill also)(Extensive-intensive long running)
Sat 45min 45min
Sun 1 hr easy regeneration 1 hr “moderate” (about 3’30” pace)

2nd Week
Mon 1 hr 10min at 3’30” pace 1 h easy
Tue 1 hr 20min at 3’30” pace 50min easy + 10 x 100m sprint uphill (max speed)
Wed10k in 34min + 10k at 3’08” pace(Special intensive block) 10k in 34min + 10 x 1000m in 2’55” / 2’58” recovery 2min jogging (on the track)
Thu 45min 45min
Fri 1 hr easy regeneration 1 hr easy
Sat 20min warm-up20-23k hilly progressive running
Sun 2 hr - 2 hr 15min easy at personal sensation

3rd Week
Mon1 hr easy 1 hr easy
Tue 1 hr 20min at 3’30” pace 50min easy + 10 x 100m sprint uphill (max speed)
Wed 20min warm-up6 x 3k at 3’08” pace recovery 1k at 3’40” about(tot 23 k about)(Specific marathon endurance)
Thu 1 hr easy regeneration 1 hr easy
Fri 1 hr easy 1 hr easy
Sat 10k in 34min + 12k at 3’08” pace(Special intensive block) 10 km in 34min + 5 x 2000m in 6’03” / 5’57” recovery 3min jogging (track)
Sun 45min45min

4th Week
Mon1 hr easy1 hr easy
Tue 35-40k with variations (15k easy + 5k alternating 1min fast / 1min slow + 10k at marathon pace + 2-5k easy + 3-5k max intensity (uphill also)(Extensive - Intensive long running)
Wed45min 45min
Thu 1 hr easy 1 hr 10min at 3’30” pace
Fri1 hr 10min at 3’30” pace 50min easy + 10 x 100m sprint uphill (max speed)
Sat 20min warm-up22-25k hilly progressive running
Sun 2 hr 30min easy at personal sensation

5th Week
Mon1 hr easy regeneration (Period of three days of recovering)
Tue1 hr easy regeneration
Wed1 hr easy regeneration
Thu 1 hr 20min at 3’30” pace 1 hr easy
Fri 50min easy 50min easy
Sat 20min warm-up5 x 4k increasing pace every time(1st at 3’12” - 2nd at 3’09” - 3rd at 3’06” - 4th at 3’04” - 5th at 3’02”) recovery 1k in 3’30” / 3’40”(on the track for controlling the speed)(Specific marathon endurance workout)
Sun 50min easy 50min easy

6th Week
Mon 1 hr easy + 10 x 100m sprint uphill (max speed)1 hr easy
Tue1 hr 30min moderate-progressive pace (3’30” > 3’20”) for about 26k(Special extensive block)1 hr 30min moderate-progressive pace(3’30” > 3’20”) for about 26k
Wed 45min45min
Thu1 hr easy 1 hr easy
Fri 30min warm-up20k alternating 1k fast (2’58” / 3’02” pace) and1k moderate (3’15” / 3’20” pace)(Specific variated speed endurance)
Sat1 hr easy 1 hr easy
Sun1 hr / 1 hr 15min progressive running (3’40” > 3’10” pace) 1 hr with easy variations of 30/45secs every 3min

7th Week
Mon1 hr easy 1 hr easy
Tue45min 45min
Wed10min warm-up34k progressive running (10k at 3’25” / 3’20” + 10k at 3’15” + 10k at 3’12” + 4k max)(Specific Long Marathon Endurance)
Thu1 hr easy regeneration
Fri50min 50min
Sat1 hr + 12 x 100m sprint uphill (max speed)1 hr easy
Sun20min warm-up4 x 5k at 3’08” / 3’04” pace (15’40” / 15’20”) + 1 x 3k fast (about 9min) recovery 1k in 3’35” about (or 3min jogging) (may be on the track for controlling the pace)(Specific Marathon Endurance Workout)

8th Week
Mon45min easy 45min easy
Tue1 hr / 1 hr 15min with short variations 1 hr easy
Wed 1 hr easy 1 hr easy
Thu 10k at 3’20” pace + 12k at 3’06” / 3’10” pace(Special mixed block)10k at 3’20” pace + 6k at 2’55” / 3’ pace
Fri45min 45min
Sat1 hr easy 1 hr easy
Sun 1 hr easy + 15k at 3’10” > 3’05” pace(Last extensive - mixed block)1 hr easy

9th Week
Mon 1 hr 10min / 1 hr 20min fartlek with 15 x 1min fast recovery 1min 30s easy
Tue1 hr easy 45min + 10 x 100m sprint uphill (max speed)
Wed1 hr easy 40min
Thu 50min
Fri40min (with 10min medium-speed)
Sat30 / 40min very easy
SunMARATHON RACE

Average of kilometers per week :1st week : 200 - 215, 2nd week : 210 - 225, 3rd week : 210 - 220, 4th week : 215 - 225, 5th week : 150 - 160, 6th week : 215 - 225, 7th week : 175 - 190, 8th week : 210 - 220, 9th week : 90 - 110 before the race

NOTE :For different athletes the program may be the same, but it is necessary to pay attention to the speed.For every minute of difference the pace for km must decrease of 2-3 secs about in every workout.It’s also very important to pay attention to the recovery : RECOVER VERY WELL !!!