Marathon Training – Week 8

Another good week of marathon training. The run is going well with six runs this week and just over 80km covered. Unfortunately the swim and bike components have not gone well and today I have made the decision to not progress with training for the Ironman 70.3 in May. Whilst I am disappointed I haven’t been able to put it together and get my triathlon training on track it gives me time to focus purely on running a good marathon in Canberra. I may revisit my triathlon goals at a time in the near future when a marathon isn’t in the midst and requiring my focus.

Running this week started on Tuesday with my usual hill session. Hills went well and half way through this preparation I can feel the strength needed for a good marathon returning nicely. Wednesday was a 10km aerobic run that helped the legs recover and be ready for intervals on Thursday. I had a real purpose with intervals this week of 20 x 1 min with 1 min rest to keep every interval under 3:30 min/km. I failed on two of these intervals and stupidly one of them was the first, the other was the last which I can cop because I was spent after this session. All the other intervals were run between 3:20 and 3:30 min/km.

Friday was another aerobic run, this time only 7km. I knew I had a tough long run planned so ticking the legs over was the purpose of this run. Long run on Saturday had a purpose of 5km aerobic then 5km at my threshold pace of 4:10 min/km x 3. Meaning every 45 min contained a 5km effort with a 3km warm down afterwards to give me 2 hours 30 min overall. Really happy with this run, the efforts felt hard, particularly the 3rd but I was able to hold the pace and finish the session feeling confident. I rounded out the week with an 11km aerobic run on Sunday over grass. The grass was nice on the legs and a good way to finish my biggest week of the year so far.

Getting through my three key runs every week is a goal for every preparation of mine. I continue to believe that developing speed, strength and endurance is the best way to run best on race day. This week i was happy with all three of my key sessions and how my running has progressed in the seven weeks of this marathon preparation so far.

Week 8

With triathlon off my mind it’s now purely focussing on running and this marathon. Working hard over the next 5-6 weeks before tearing for the race.

Monday – Aerobic – 1 Hour

Tuesday – Hills – 1 Hour

Wednesday – Aerobic – 1 Hour

Thursday – Rest Day

Friday – Long Run – 2 Hours 40 min (Aerobic)

Saturday – Aerobic – 45-60 min

Sunday – Intervals – 14 x 2 min with 1 min recovery


I have also decided to compete in the Port Macquarie Running Festival half marathon, March 11th, just two weeks away. Looking forward to a solid week of training before a race that will test my fitness. Aim of this race will be to stick to a consistent pace, quicker than marathon pace and try and hold this pace of the duration. There will be no taper for this race, it will be a good test of my current fitness deep into marathon training.

I’ll also run this race in Gladsoles sandals, most likely the trail 8mm model. Looking forward to testing my speed over 21.1km in sandals. I haven’t raced a pure half marathon for a while and I haven’t decided yet whether Canberra marathon will be in sandals or shoes. This half may make the decision for me.

Looking forward to another week of marathon training. Feeling like my fitness is coming together.

Run well.


Marathon Training – Week 7

Week 6 of marathon training was a disjointed week and the schedule changed from what was planned. Travelling for work early in the week left me fatigued mid week and I had to reassess the plan as the week unfolded.

Running went to plan while I travelled for work with runs in Penrith in Sydney. Aerobic on Monday and intervals on Tuesday were run to plan. After a few weeks of longer (3 min) intervals I enjoyed the shorter intervals at 1 min and had fun with this session. Albeit I ran it mostly in an industrial area as I wasn’t sure of where I was running.

Took a rest day on Wednesday as I was feeling fatigued instead of cycling. Thursday with my long run planned I woke up early with a bad headache and it was very hot and humid. Didn’t have a long effort in me this day so I took another unscheduled rest day.

From here I changed the schedule up so i can fit in my hills and long run into the week. Friday I ran hills over my usual terrain. Still hot and humid this was an uncomfortable run. Saturday I ran a short aerobic run followed by 2 hour long run on Sunday before I went to work. Normally I don’t run long runs before work but needed to get this one in. Overall this meant my running went quite good for the week but no cycling or swimming this week.

Sometimes you do have to change the plan when things don’t go to plan and taking the two rest days meant the quality of my runs was better later in the week.

Week 7 now and after this week we are half way through the scheduled plan. Starting to feel like my running is coming together. The triathlon side of things isn’t going to plan this week and I may reassess and abandon plans for the Ironman 70.3 race, will decide this in the next week or so whether to continue or whether to just focus on the marathon only.

Week 7

Monday – Rest

Tuesday – Run – Hills – 1 hour ( 3 x 2km repeats)

Wednesday – Bike – Aerobic 1 hour

Thursday – Run – Intervals 1 hour ( 20 x 1 min with 1 min rest)

Friday – Bike – Aerobic 1 hour

Saturday – Run – Long Run 2 hour 30 min (Including 3 x 5km at 4:20 min/km threshold)

Sunday – Run – Aerobic 45min – 1 hour

During Thursday’s interval session I am increasing the rest component from the previous week. Aim of this session is to run each effort below 3:30 min/km with increasing the rest to assist I am able to give my best effort every interval.

Long run on Saturday needs to hit 2 hour 30 min. Within each of the first three 45 min periods I will run 5km at my threshold pace. Will try and keep this run over a relatively flat terrain.

Looking forward to another strong week of building towards the Canberra Marathon. Feeling like my training is heading in the right direction currently and want to keep this feeling. Feeling ready to run when you step on the start line is a big advantage for later when the race becomes a mental battle.

Train well, run well.

reach out if you have any questions or concerns about your running.

Photos from week 6 of marathon training


Marathon Training – Week 5

A solid week of marathon training this week, being able to hit each of my sessions as planned. Running consisted of my three key sessions being hills, intervals and the long run. Feel the regularity of completing these sessions has kept me in good shape moving forward toward the next stage of my training.

The triathlon segment of my training isn’t quite going as well as planned. I am struggling with the swimming component and motivating myself to regularly swim. The cycle is going better, however I think I need more time on the bike but don’t want to sacrifice running time with a marathon now nine weeks away. My main goal is to run a good race in Canberra and then do my best in the Ironman 70.3.

This week I have decided to focus a bit more on the run with four run sessions, two bike and just one swim.

Monday – Run – Aerobic 1 hour

Tuesday – Run – Hills 1 hour

Wednesday – Swim – 40 mins

Thursday – Run – Intervals (8 x 3 min         – 1 min recovery)

Friday – Bike – Aerobic – 1 hour

Saturday – Run – Long Run (2:20 including 2 x 12 km at goal race pace)

Sunday – Bike – Aerobic – 1 hour 30 min

Looking to push the run along a bit this week, particularly the long run with a more marathon specific session. 2 x 12km at race pace while still completing the duration of the long run will be a good test of exactly where my running is currently. With less mileage this marathon preparation while incorporating cycling and swimming it’s a risk that this effects the marathon preparation. This run is about trying to see how I shape up as we get close to the middle of the marathon training phase. Currently I am a third of the way through the 12 weeks marathon phase before a 10-14 day taper.

Another decision I will make closer to the marathon is whether to run in shoes or sandals. Most of my training is being completed in sandals, however I haven’t run a road marathon in sandals yet. I need to be comfortable to run the marathon as fast in sandals as shoes. If I can tick that box then I’ll happily run in sandals.

Looking forward to another strong training week and finding out exactly where my run fitness is currently.

Hope your training is also going well. Reach out if you have any questions.

Run well.

Does swimming ever get enjoyable?

As a runner returning to triathlon I’ve been asking myself this question recently. Does swimming ever get enjoyable?

This morning I went to my pool session and can’t say I enjoyed it at all. Firstly I thought of some excuses to get out of going but couldn’t find one. In the car on the way to the pool I thought about turning the car around and going home because I wasn’t looking forward to it. Lets face it, for a runner swimming is hard. It’s hard to because it’s a different muscle and skill set to running that currently feels a bit foreign. Hopefully once my fitness for swimming return so will some of the enjoyment.

Can’t say I’m expecting that to happen. This morning I swam 1500 metres, 30 laps of the Olympic pool. I didn’t enjoy any one of these lap, some were easier than others but all were boring and sometimes painful. There were plenty of other people at the pool and some even looked like they were enjoying it, so maybe there is some hope.

One of the things I love about running is the solitude, one of the things I hate about swimming is the solitude. Thats a weird thing to say but very true. I can run for hours by myself and don’t need to see, hear or talk to another person but half an hour in the pool is another story.

Even though I’d been off the bike for a long time I’ve enjoyed getting back on the bike. Obviously it’s a closer skill set and fitness to running which has made it easier to adjust. Returning to the pool has been a different experience.

Clearly if I want to train for triathlon I am going to have to go swimming. It’s a necessary requirement of the sport and one I hope I start to enjoy in the near future.

Do you swim and how do you find it enjoyable?

Plenty of people in the pool enjoying their swim.

Stupid or not?


Is it stupid or not to do an Ironman 70.3 three weeks after your goal marathon? This is the question I have been entertaining in my head in recent weeks as I have been motivated to give triathlon some focus again. It’s been six years since I last competed in an Ironman 70.3 triathlon and maybe it’s time to go back for another crack.

I’ve already committed to running the Canberra Marathon on April 15th as my goal race for the first half the year. Ironman Australia in my home town of Port Macquarie is three weeks later on May 6th where there is a full Ironman and a 70.3 event run concurrently. If I’m going to do a triathlon in 2018 there will likely only be one and it will be this one. So with that said is it stupid? Maybe.

The first problem that enters my head is that I will need to put quite a bit of focus into the bike and swim and will this negatively effect my running? After all the marathon is my number one goal race. My initial thoughts are that the bike and swim may not have too much impact, cycling is going to build my aerobic base, which will only help running and likewise the swim. If I continue to focus on my three key running sessions each week  of long run, intervals and hill repeat then I can use the bike as recovery from running somewhat. Problem solved.

The second problem is the time it takes to train properly for triathlon. The reason I stopped triathlon was because of the time it takes to train. There is no doubt that I will need to limit my training focus somewhat. If I train six days a week once a day I can have 3 x run sessions, 2 x cycling and 1 x swim. If I can fit in a second swim on one of the days then this could be enough. Problem solved.

The third problem is whether it is stupid to do the Ironman 70.3 so soon after a marathon. Ideally I wouldn’t do it and feel that it could deplete my body by competing in both these races as I will want to do my best in both. Between the two races there will need to be emphasis on recovery, running a marathon is tough and recovery is usually underrated. Recovery will need to be prioritised, if it is then maybe it’s not the stupidest idea ever. Problem solved.

With all three of my problem solved I just need to decide whether to commit to both races and enter. Give me a week to decide.

If you feel like trying to convince me if this is stupid or not, leave a comment.