3 Tips to improving your running performance

When looking to improve your running performance small changes can make a big difference. Here are three well tried tips to improve your running performance before your next race goal.

Mileage Matters

If you want to improve running one of the easiest things to do is increase mileage. Being able to run further in a race preparation will give you great benefits. This does not mean you need to run more hard sessions and the recommendation is to avoid these. Running more should be more running at an aerobic pace to build your aerobic capacity.

A few ways you can increase your mileage are;

Increase your easy runs by 5 – 10 min. If you run four easy runs per week this may mean you add 5-10km to your weekly mileage which doesn’t sound a lot but over a 16 week marathon preparation this could add 160km of aerobic building running to your fitness. Can be as easy as getting up 10 min earlier or not looking at your smartphone notifications that you’ve accumulated overnight until after your run and get out the door running earlier

Run an extra day a week or run twice a day. If you currently four days a week add a day and run five. If you have an opportunity in your schedule to at times run twice in a day, go for it. These extra miles you’ve run will be valuable when they add up. Only do these if you have the time in your schedule though, there is no need to force yourself out the door. It’s supposed to be fun and if it’s not then use the time to rest more

If you can use any of these ways to give yourself a small increase in your weekly miles they will help you over the long term.

 

Get Stronger

The pace required to run a 3 hour marathon is not difficult, for most runners the pace of 6:52 min/mile is a fast jog and easily manageable. What is very difficult though is running this pace for 26.2 miles and it takes strength to do this. Being able to run at a fast perceived pace when the body fatigues is what makes running difficult.

Building strength so that the body can perform at a high level through fatigue is often neglected yet vitally important. To improve strength we suggest a weekly hill repeats session and a strength program of both body weight and explosive weighted exercises.

Hill repeats are part of our recommended three key sessions that every runner should do weekly to build strength. Trying to run these on the same day each week will build them into a habit, that when repeated will become a part of your routine. Be ready to change up from time to time when life gets in the way. To get the best results this should be a hard session so do them when the body is well rested and ready to be stressed.

In terms of strength programs its best advised to consult a personal trainer in your area to recommend a strength program for you that incorporates running specific weight training and ensure you use the right technique to perform these exercises. A strength routine of 1-2 times a week should give you a great benefit to your running.

Correct training paces.

Speed work or interval sessions are supposed to be difficult. They are meant to challenge you so be prepared to run them hard.

Whether you aim to hit a certain pace or use perceived effort as a measure of intensity is up to you but be prepared for them to challenge you. If you intend to hit a pace use an online calculator to give you the correct paces to hit and go after them. These are designed to build speed, so they need to be specific to your ability and run accordingly.

Running interval sessions based on perceived effort will allow these to be purely individual but you’ll need to be honest with yourself when applying this effort. Be prepared to work hard and give your best effort.

Running these regularly will build speed and the ability to run a faster pace then comfortable when fatigued. Training at the correct pace for you gives you the best way to improve your speed quicker.

Until next time. Run well

Web Hosting

How to prepare for preparing for a marathon

Whether you are new to the marathon or a seasoned marathoner searching for a new personal best, being prepared for the training to come is essential. For some preparing for a marathon will simply mean increasing your mileage to prepare for the 42.2km on race day. While for others it will mean increasing mileage further than you’ve ever run and this may seem daunting. Here are three tips to do prior to your marathon training beginning to give you the best chance at a successful marathon training load.

1. Prepare to adjust your mileage

Whether you regularly run marathons or are preparing or your first you are likely to not be regularly doing marathon specific training. Being prepared to increase your mileage is important.

Is your body ready to cope with more mileage? With most coaches and runners structuring a 14-16 week marathon program you can use the 2-4 weeks before this begins to assess where your mileage is and begin to increase. Try and understand whether you are ready to increase your mileage. If you aren’t be mindful for the first half of the program and be cautious with every week that the total mileage or the long run gets significantly longer. The old rule of not increasing weekly mileage by more than 10% still applies and can be used to monitor. The weeks before the program begins are ideal weeks to set small goals to ensure you are prepared for your marathon preparation to start.

How will your life cope with an increase in mileage? Another aspect of preparing for a marathon is that you will likely spend more time running. Are your family and work life ready for the increase and how will you fit the extra time in

2. Prepare for your training paces

This tip is for those looking to run their best time in a marathon. In the weeks leading up to a marathon preparation to gauge where your fitness is currently and then prepare your interval or tempo workout goal paces around this current fitness levels.

In the weeks before your marathon preparation starts you can run a time trial over whatever distance you feel comfortable with 3-5km is perfect to gauge your fitness. From here you can use this time to enter into one of the many running calculators on the internet and gauge your times. In our opinion the McMillan Running calculator is the best available as it will give you individual training paces specific to your goal.

Using this information can be a great place to assess where your fitness is and what you need to do to do your best in your marathon.

3.Figure out your schedule

Whether you are accessing a quality running coach or self structuring your training having a schedule that fits into your life is crucial. To give you the best chance at your marathon fitting in the key workouts is important.

Scheduling how many days you plan to run and which days you will do your key workouts will give you the best shot at success. Making sure you have a plan in place for when you will run your long run and harder sessions each week. And also having a plan to reschedule if life or weather or other factors get in the way. Committing to and completing these sessions each week should be part of the schedule.

Figuring out your schedule is a vital piece of the puzzle to get you ready to run your best marathon.

 

 

There are many other things that form the pieces of a marathon preparation, these are just three that you can do prior to your scheduled training starting.

If you have any questions or comments on your own marathon training leave a comment.

 

Cheruiyot v Keitany: How important is marathon pacing?

A look at two of the leading protagonists in the London Marathon shows the importance of pacing to run your best marathon time. While Mary Keitany set out at world record pace in London, Vivian Cheruiyot ran a more controlled and consistent race to ultimately take the win.

A look at each ladies 5km splits tells the story.

                                            Keitany                                                  Cheruiyot

5km                               15:46                                                   16:15

10km                             16:00                                                   16:38

15km                             16:00                                                   16:25

20km                             16:04                                                   16:13

25km                             16:34                                                   16:25

30km                             16:39                                                   16:23

35km                             17:33                                                    16:29

40km                             19:47                                                    16:20

42.2km                          2:24:27                                                2:18:31

1st half/2nd half           67:16/77:11                                          68:56/69:35

These splits tell a story about both ladies, firstly a brave decision by Keitany to go out at world record pace and as the second fastest lady in history it is an obvious goal to break Paula Radcliffe’s world record. Also a brave decision by Cheruiyot not to go with Keitany and Dibaba through the first 5km and run her own pace. Cheruiyot is the current Olympic champion at 5000m running 14:29 to win in Rio so no doubt could have stayed with the lead pace. The decision to be controlled and run a consistent pace over the entire marathon paid dividends in the end.

At 20km Cheruiyot was 1:41 behind Keitany and from there she started to close the gap, overtaking Ketiany after 35km. Cheruiyot’s 39 sec positive split was run on a warm day in London. A very patient and well paced race by Cheruiyot, running a pace that she could consistently hold for the 42.2km from the start of the marathon till the end.

How can the average runner benefit Cheruiyot’s pacing example?

There are two lessons here that average runners can take away.

  1. Consistent pacing is the key

The best marathon results are achieved by consistent pacing throughout the entire marathon. Cheruiyot’s marathon in London is a perfect example of marathon pacing. Her first 5km split is just 5 sec faster then her 35-40km split when the race was there to win. To run a 40sec positive split on a warm day in a 5 minute personal best means she was controlled and patient early and gave her best effort in the latter stages of the race.

This strategy can be replicated by every runner trying to achieve their goals. Be patient and controlled and when the marathon asks for your best effort you’ll be in a position to give it.

2. Know your goal pace is achievable on the day

If consistent pacing throughout the marathon is the goal you need to know your goal is achievable. If your best marathon is a 3:35 then attempting to break 3 hours may be unachievable. You may be able to run 3 hour marathon pace for a good part of the marathon but when it gets tough your pace will ultimately fall away and the last quarter of the marathon is most likely a painful experience. Cheruiyot clearly didn’t believe she could run world record pace for 42.2km, she did believe she could run sub 2:20 and paced her race perfectly to do this and ultimately win the race.

The other part to this is adjusting your goal if the conditions aren’t ideal. It was warm in London and a lot of runners suffered on the day due to the heat. Perhaps Keitany should have adjusted her expectation with the warm weather. Adjust your goal if necessary.

Pacing is an important part of running to any distance, learning this skill and be realistic about your goals and paces can help you achieve your goals and ensure your enjoy your race day experiences.

happy pacing, happy running

Coolcore Multi Chill – Product Review

The Multi Chill by Australian brand Coolcore is a versatile, multi-functional headwear item suitable for all types of outdoor sports and leisure activities. Coolcore advertise 12 different ways that the Multi chill can be worn that offer a suitable headwear item for all climates. The secret to the Multi chill and the other products offered by Coolcore is the fabric which claims to use a technology to keep you cooler, drier and more comfortable with a competitive advantage. If you would like to know more about the technology in their fabric visit coolcore.com.au for more details, there is a comprehensive explanation of the technology in the fabric provided.

I have been testing the Multi Chill for 6-8 weeks on a variety of my runs over differing weather. I wanted to test the product on both hot and cooler days and see if the fabric really did cool me during my runs. During these runs I have  used the Multi Chill in a variety of the 12 styles however predominantly the sweatband, saharine and bandana styles.

The main question I wanted to answer was, does the fabric provide a cooling effect? From my first few runs wearing the Multi Chill it was apparent that this is true, I could feel the fabric cooling my head as my body started to heat. The result wasn’t a huge cooling effect but certainly enough to feel a noticeable difference when running. These initial runs were all in mild weather in the early morning.

Using the Multi Chill under hotter condition and runs under direct sunlight, I was surprised to find the cooling effect is greater then the milder conditions. This seems to be when the fabric performs best, during these runs as my body and head heated the fabric again provides the cooling effect. The feeling is not extreme, but rather a noticeable cooling of the head. This also has the benefit of you staying drier, as the Multi Chill absorbs sweat from running the head and hair definitely stay drier and helps keep you comfortable while running.

If you are looking at the Multi Chill or other products from Coolcore and expecting a huge cooling effect in hot conditions then you may be disappointed. However the fabric used by Coolcore will provide relief from the heat of the sun and the natural heating of the body during exercise.

Using the Multi Chill at night in cooler conditions is also a positive experience. Using in the bandana method allows for warmth in the beginning of the run and as the body heats up the head remains comfortable. I haven’t been able to use the Multi Chill in very cold conditions yet however I don’t see any problems as the Multi Chill can be worn in a way to provide warmth and also the fabric’s cooling will happen when the body heats during the run.

If you are looking for a multi-functional headwear item for running or other sporting activity, I don’t see any weakness in the Coolcore Multi Chill. The claims that Coolcore make in regards to their fabric are accurate and the Multi Chill is comfortable to wear for long periods of time. It’s a welcome addition to my running accessories collection

The Multi Chill sells for AUD $19.95 plus $6.95 shipping within Australia. This is well priced against other products in this space with not many staking claim to the cooling effect that Coolcore offers. Coolcore has a range of products all using the same fabric, check them out at coolcore.com.au for more details.

 

 

 

*Disclaimer: Coolcore provided a Multi Chill without charge for the purpose of this review.

Canberra Marathon 2018 – Race Report

After a solid preparation my week leading up to Canberra marathon didn’t go exactly to plan. I was unable to get rid of the head cold from the previous week and felt pretty poor until mid way through the week. Following this I had a bad migraine on Thursday which kept me off work which carried over till Friday. By Saturday I felt better and spent most of the day flying to Canberra for the race arriving in the afternoon.

On arrival in the nations capital it was very evident it was cold and very windy and not ideal for running a marathon. It was windy through the night and the forecast was for similar conditions on race day which proved to be correct. With an early start of 6:25am meant an early start of 4:45am, getting to the race start by 5:45am with seemingly plenty of time before the start. Quick trip to the port-toilets took longer then ideal and after a dash to the car to offload a jacket I arrived on the start line as the announcer said one minute to go. Got in a nice spot near the front and in no time at all Canberra marathon was underway.

I quickly settled into my goal pace of 4:05-4:10 min/km, goal for this race was sub 2:55 and at worst to beat my personal best 2:57 from Seoul last March. First part of the race heads around the Parliament house square before heading along the foreshore to the Telopea Park area of Canberra, some small uphills and downhills during this area made for comfortable running and I was able to settle into my rhythm fairly quickly. I settled into a small pack of runners during this part of the race and just concentrated on keeping my pace consistent and being mindful not to run too fast at this point.

After this part of the race between 8- 16km we ran out of the city circle and to a freeway type area that was exposed and made for a tough run into the headwind. During this period I told myself to focus on being patient and not working too hard into the wind. Following this was a nice parklands area which was undulating and nice scenic running. At the turnaround at 17.5 km to head back into the city circle I made the decision to use the on course toilet. I was disappointed by this but needed to go and knew it would make me feel more comfortable and I’d run better afterwards. I was passed by a 6-7 runners in this time and was annoyed with this, next kilometre went through in 3:55 as I tried to make up for the minute I had just lost.

Heading back to the city area went through half way in 1:27, right on schedule for a 2:55 but knowing I didn’t have much time to spare if things got tough later on. By the time I was back in the city I was caught by a small group of runners, some half marathon and marathon competitors and I recognised one runner former Olympian Shaun Creighton by the name on his bib. I ran with this group for about three kilometres, they were running a bit quicker then my goal pace at 3:50 min/km but I thought it was a good risk to take to run with a strong group if I can hang with them for a while. At 27-28 km into the race I drifted off the back of the group as this pace running into a very strong head wind was giving me doubts for later in the race. This was the toughest section of the course, running into a big headwind, I was relieved to get to the turnaround point at 29km and head back for a down wind stretch till 36km. In this period the running was getting difficult, my legs and lower back were painful, I was still running well and taking advantage of the strong tail wind now but it was very evident the marathon was starting to bite.

The next couple of kilometres were running back over the bridges to the area near the start, a mix of periods with and without headwinds made for difficult running. When we turned with out of the city area to the Telopea Park area that was run near the beginning of the race I knew exactly where and when was left to run. The last 3-4 kilometres were tough running and my pace had dropped to 4:20-4:25 min/km, ticking off the time to go and willing myself to continue. I turned into the park to finish with a 200-300m run to the finish and put on a little effort to cross the line in 2:56:10 and a new marathon personal best.

Really satisfied to get another sub 3 marathon and new personal best. A different experience to my first sub 3 where I was very excited to finally reach the big goal. This time I didn’t experience any real emotions on finishing, maybe because the last few kilometres were tough going and I was just happy to get to the finish.

I enjoyed my second Canberra marathon. The first one was 2002, I ran 3:08 in tough conditions with heavy rain throughout after an injury hampered preparation. 16 years later a 2:56 in just as tough conditions with strong winds and cold weather with a mostly trouble free preparation. Good but challenging course, good atmosphere with plenty of crowd support and I hope to be back for this race again soon.

Every marathon I’ve run teaches me something about myself, today I learnt that I am able to fight through and give my best effort when the conditions aren’t great and things don’t go exactly to plan. While mostly my race went to plan the tough moments during the marathon are the ones that stick in my mind the most. Some of the headwinds were brutal, particularly those between 26-29km on a mostly uphill section. The last four kilometres are tough in every marathon, this race was no exception. Being able to get through these periods and then be able to run on to a new personal best were rewarding moments. Onwards to the next one now, whatever that may be.

 

Marathon Training week 13 & 14 – Race week

The last few weeks of this marathon preparation have been slightly disjointed but things are finally falling into place now. At the end of week 12 I started to get a sore throat and head cold which meant I didn’t complete the week as planned and delayed my final long run.

Week 13 therefore had a different structure to most weeks of this preparation. I was planning a two week taper but missed my last long run and wanted to get this done before switching off and tapering. Week 13 went as follows;

Monday – Rest (Still sick)

Tuesday – Aerobic 45 min

Wednesday – Long Run including 4 x 5km at 4 min/km with 2 km aerobic rest between – Total 28km

Thursday – Aerobic 45 min

Friday – Rest

Saturday – Rest

Sunday – Tempo run – 3 x 2km – first two 2km efforts at 3:55-4min/km, third at 3:30min/km – 1km recovery between.

The head cold I suffered returned at the end of the week and I decided to take Friday and Saturday off. The two major workouts this week were the final long run with 4 x 5km race pace or thereabouts efforts and the 3 x 2km tempo. Both these runs felt comfortable and leave me confident going into race week. Head cold is now 95% gone and I feel good about race week.

Only a  week left now till Canberra marathon and time to move into that final week taper phase. Not looking to much out there this week other then to keep the legs moving and be ready to race on Sunday. One short, fast session on Tuesday before taking it easy for the rest of the week.

Monday – Aerobic 35-40 min

Tuesday – Tempo – 3 x 1500 at race pace with 500m recovery with a  warm up and cool down.

Wednesday – Rest

Thursday – Aerobic 30 min

Friday – Aerobic 30 min

Saturday – Rest

Sunday – Race Day

Overall happy with my preparation for this marathon. Fitness is as good as it could be and feeling motivated to give my best effort next Sunday. In some past races I have been relieved to get to the start line because the body needed a break from the training. This marathon I don’t feel that way and feel ready to race.

My goal for this marathon I to better my marathon personal best of 2 hour 57 min. The body and mind feel ready to get me there, but the marathon can be a troublesome beast and always throws a curveball your way. Looking forward to race day now.

Took a few of my aerobic runs to beach this week which was a nice run now daylight savings has finished in NSW, Australia and the sun is up a little earlier.

 

Why I’ll run this marathon in shoes

The footwear choice for my upcoming marathon has been a decision I have thought about throughout this marathon preparation. Should I run this marathon in shoes or sandals?

Gladsoles sandals have been my number one footwear choice for the past 18 months, I do probably 60% of my running in them. I have completed a marathon in them before albeit the Beach to Brother trail marathon. They are a great sandal to run in. I completed my recent half marathon in these sandals in a new personal best time. I haven’t run a road marathon in these sandals yet though. My most recent road marathon was Seoul marathon last year which I ran in shoes, in particular the Salming Race 3.

While I do a lot of running in sandals, when I run long in them they are harder on my lower legs and feet. Naturally with less or zero cushioning they slightly tougher on the body. While this feeling is minimised by running a lot in sandals there is still a factor in the legs getting conditioned to running for long periods without cushioning.

Running in sandals has helped me be a better runner, my legs and feet are stronger and my technique is better. I have changed my foot strike from a heel striking runner to a forefoot runner. However when I run longer distances my form deteriorates as I fatigue. During my recent half marathon my form gradually deteriorated over the last 5km as I became fatigued.

For this reason I have chosen to run my marathon in three weeks time in shoes. Whilst I can run just as fast in sandals as shoes, when I fatigue in the final third of the marathon I don’t believe I can manage a running form that will allow me to run my best race in sandals yet. This is a weakness in the runner not the sandal, in time I will develop the strength needed to complete a marathon in sandals

The Salming Race 5 is the latest edition of racing flats from Salming and these will be my marathon race day shoes. They are fast, flexible and responsive. They are slightly narrower then the previous edition I wore in Seoul, which I would rather was not be the case but this is a small negative. The racing flat with only a small amount of cushioning will compensate for my drop off running form when I fatigue and allow me to run longer at my goal pace then the sandals on a road surface.

This is somewhat disappointing as it indicates that my barefoot running technique has still not developed to a point where I can run a road marathon and remain running with sound technique. I would prefer to run this marathon in sandals, however I am mindful that I want to run my best race and my weakness when fatigued will be better suited in shoes. I will continue to work hard on improving my foot and lower leg strength that will help me achieve this possibly for my next marathon, but this time it’ll be shoes in the marathon.

 

Marathon Training – Week 12

A disappointing week of marathon training this week. After putting together a few very solid weeks I started the week motivated to continue in this fashion but the week went south fairly quickly. This week I only managed to run three sessions and took four unplanned days off in a row during the week for a couple of reasons.

Monday started as planned with an aerobic run of about 40 min. Tuesday, completed my planned tempo session with 3 x 3km with 3 min recovery between each tempo effort. I averaged 4:15 min/km for this set including the recovery and the session went as planned. Wednesday morning I felt very tired and fatigued for some reason and with a wet morning decided to move my rest day forward. Thursday I was ready to run however there was torrential rain and I decided against it. I don’t mind running in rain however this was extremely heavy rain and not the weather to run an interval session in. On both Friday and Saturday I woke with illness and a slight gastro bug and decided not to run. Saturday I probably could have run but decided not to and save myself for the long run on Sunday.

My Sunday long was a planned 3 x 14km race pace effort with a 30 min rest between. It’s a session I like to do for my confidence and building mental capacity before a marathon. I was still not feeling 100% and decided against completing this session as planned. I decided on a 1 hour 45 min aerobic run followed by a race pace 60 min to finish the session. I was able to complete this session and felt really good for most of the final hour run. Part 1 of this long run was 22km followed by 13km at an average pace of 4:01 min/km or a bit faster then my marathon goal pace.

Overall not the week I wanted, short on both time and distance running for 54km. But it is what it is and we move on to next week

Monday – Aerobic (45-60 min)

Tuesday – Intervals (8 x 3 min at 3:30-3:35 min/km with 1 min recovery)

Wednesday – Aerobic (45-60 min)

Thursday – Rest

Friday – Long Run (5 x 5km at 4:05 – 4:10 min/km with 1km recovery)

Saturday – Aerobic (45-60 min)

Sunday -Tempo (4 x 3km with 2 min recovery)

 

Hopefully back to another solid week of training. Moving my missed interval session nearer to the front of the week and will probably delay my taper by a few days to fit in another last session, either tempo or interval in week 13. This week I am planning another marathon specific long run with 5 x 5km efforts at race pace or very close to it with a one kilometre jog recovery between. This will give me  30-32km session that will be my last long run before the  Canberra marathon.

While I missed a few training runs this week I didn’t dent my confidence. The soon part of my long felt quite good and this was pleasing as we are getting close to the race now.

Hope your training is progressing well.

Run well

 

My new Salming Race 5’s. These will be my marathon shoes, i’ll pot later in the week why.

 

Marathon Training – Week 11

Ten weeks of marathon training down, for weeks to go till Canberra marathon. This training cycle has gone quite quickly and in the recent weeks it has started to come together and I feel like I am getting ready to run a good marathon.

This week I gave myself a couple of days to recover from Port Macquarie Half Marathon last Sunday. This result has given me confidence that my running is on track and the motivation to push hard over the last few weeks of hard training till the marathon. Monday I felt sore in the legs and my recovery run was only 6km and fairly painful. Tuesday was a planned rest day and this was well timed as the legs were still pretty sore.

Wednesday the legs were still sore but I decided to push on with my planned hill session. Hills felt quite good once I got started and I managed to complete this session relatively comfortably.  Thursday was a flat 10km aerobic run. Legs were starting to feel better by this stage of the week. Friday was my long run day this week and I felt really good for the majority of the 2 hours 40 min I ran covering just under 33km in this session. Saturday was another aerobic run of 7km on fatigued legs from the previous days run.

Sunday I attempted a tough interval session. Goal of this session is to increase my overall speed while in a fatigued state. After a warm up I ran a 10km comprising of 4 x 2km at half marathon pace (3:45-3:50 min/km) followed by 500m hard (3:20-3:30 min/km) after each 2km. Tough part of this run is to go back to half marathon pace after a hard 500m and  recover from the effort at a high cruising speed. For the most part I was happy with this run but it certainly hurt and made me work hard.

Overall 78.5km run for the week another consistent strong week.

This week I am planning another strong week. Hoping to get my mileage up towards 90km which is about my limit currently with my work, family and study schedule.

Monday – Aerobic (45-60 min)

Tuesday – Tempo (3 x 3km at 4:00- 4:05min/km with 3 min float)

Wednesday – Aerobic (45-60 min)

Thursday – Intervals (8 x 3 min at 3:34-3:45 min/km 90 sec rest)

Friday – Aerobic ( 45-60 min)

Saturday – Rest

Sunday – Marathon specific long run (3 x 14km at goal race pace with 30 min rest)

This week there are three significant sessions to begin to peak my training towards the marathon. Hills have been replaced by tempo for the remainder of the preparation. Strength work is now completed and it’s time to  peak my speed and endurance for the marathon.

Tempo session on Tuesday is relatively straight forward with three tempo efforts to work on my marathon cruising speed. This pace should feel relatively comfortable in my current condition.

Intervals on Thursday is another key session to build speed. Keeping these efforts relatively long and more specific with marathon training. 3 min at good pace with a rest of 90 sec to lower my heart rate and get me ready for the next. Eight of these efforts will be a challenge but one I should be able to handle.

A session I like to do three weeks from a goal marathon is this 3 x 14km with 30 min rest between at goal race pace. I haven’t decided what goal race pace is yet but it will be 4:10 min/km or slightly lower. Aiming to beat my marathon best of 2 hours 57 min. This session is hard, very hard but when I nailed this session three week before Seoul marathon I knew I was going to run my best race. This session is as much about building speed and endurance as it is about building confidence. This is a session I am already anxious about running next week.

Looking forward to another good training week.

Run well.

 

 

Marathon Training – Week 10

This weeks training culminated in the Port Macquarie Half Marathon where I ran a new personal best for this distance. One of the pleasing aspects of this is it came at the end of a relatively large week of marathon training.

Overall 77km ran this week including the half marathon to finish the week. Monday I completed an aerobic 13km. Tuesday my usual hill session of 9km, Wednesday another aerobic run of 8km and Thursday intervals which were 10 x 2 min with 1 min rest. I ran these efforts without looking at the pace on the watch and these efforts were comfortably hard between 3:30-3:40 min/km. Friday was rest day and Saturday I ran an aerobic 14km before racing on Sunday.

This week I am giving myself a little bit of time to recover from the race before getting straight back into training. No time to rest as the next three weeks are key endurance and speed building for Canberra Marathon on April 15th. A successful half marathon result during a training block has given me a lot of confidence that I can keep working hard over the next few weeks and run a good marathon.

Monday – Aerobic recovery run (30-40 min)

Tuesday – Rest

Wednesday – Hills ( 60 min)

Thursday – Aerobic (45-60 min)

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

Saturday – Aerobic – (45 min)

Sunday – Intervals (2km half marathon pace – 500m hard x 4 with warm up and cool down)

Trying a new interval session this Sunday. Over a 10km course doing 2km at my half marathon pace 3:45-3:50min/km and then hitting 500m hard (approx 3:20-3:30min/km). And doing four efforts of these over the 10km. This will be a really tough session but if I can hit these efforts for 10km will give me a real confidence boost. may also still be somewhat tired from Fridays long run so looking forward to seeing how this session goes.

Next three weeks are key marathon specific weeks. Over the next few weeks I am going to throw some marathon specific training into my sessions. Next week I aim to drop hill repeats and transition to some harder tempo runs over a flat course. I feel strong now, time to take some time to work on marathon specific speed.

Let me know if you have any queries or concerns.

Run well