Another marathon training week passed and one where I gained a lot of confidence in my running currently.
Four runs this week and two cycles. Didn’t swim this week as I just didn’t have the motivation to get to the pool on Wednesday so cycled instead. Planned to swim in Friday although motivation didn’t return and I took a rest day. This gives me doubts about whether Ironman 70.3 is a good idea as the swimming is certainly dragging to this point.
Running is going well though, my hill session on Tuesday felt great. I added a third repeat of my 2km Hill which I train on. The third was my 50th repeat on this hill over the past 12 months.
Intervals on Thursday was another strong session. 8 x 3 min at 3:30min/km with 1 min rest. Struggled to hit a couple of my splits but felt mostly good throughout.
Long run on Saturday was my best session and the one that gives confidence moving forward. 2 Hours 20 min with 2 x 12km at 3 hour marathon pace. Felt my pacing was good for both efforts. Ran into some hills in the last 3km of the second effort close to home which slowed me down although my effort didn’t change through this period.
Running a strong long run capped off a good week. Cycled twice for an hour each time, Sunday the legs felt average so I dropped the Sunday ride back from 1:30 to 1 hour.
This week I am away for work for a couple of days so will run early in the week and may not swim again. Trying to increase my run mileage over the next 2-3 weeks so a little less cycling too.
Monday – Run – Aerobic (1 hour 15min)
Tuesday – Run – Intervals (20 x 1 min 30 sec rest)
Wednesday – Cycle – Aerobic (1 hour)
Thursday – Run – Aerobic Long Run (2 hour 30 min Last 10km at 4:20min/km)
Friday – Rest or swim (30min)
Saturday – Cycle – Aerobic (1 hour)
Sunday – Run – Hills (1 Hour 15 min)
Looking forward to this week. Main highlights are continuing to increase my long run time and also increasing the time of my aerobic run and hill sessions. Overall trying to increase my mileage.
The end of this week will mark half way to my fitness building stage of the marathon preparation. Building endurance will stop after week 9 and then the focus becomes maintaining endurance and increasing speed through tempo and interval sessions.
Run well this week.
Reach out if you have any feedback or questions.