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 6

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.

When does a marathon hurt?

The short answer is a marathon will hurt at some stage between the start and the finish. The long answer is difficult to quantify, it will be determined by how committed you were to training and how ambitious you’ve run the race to this point.

If you’ve trained well and run your race at a consistent pace then the marathon will hurt somewhere between half way and 35km. If you haven’t done the training or run too quick early then this point may arrive somewhat earlier then you like or expect. Ultimately at some point during a marathon you’ll hurt and you’ll be asked some questions of yourself.

How you respond to these questions ultimately determines the outcome of your race.

If you run your marathon smartly or strategically you’ll have run a consistent pace throughout, the effect of this will mean running will be relatively comfortable for the first half of the race before the effort required to maintain this consistent pace becomes more difficult. The elastic band gets tighter as the race unfolds, with the goal being for the hypothetical elastic band breaks.

How do you do this?

Know when the marathon is going to hurt.

There is no an exact science as every race is different and every run can unfold differently. But knowing your ability and being smart about goals and execution will help.

  • Understand the pace you can run. Don’t bite off more than you can chew, but also don’t be too conservative and leave time on the course.
  • Run the race consistently – Running too fast early is a recipe for disaster
  • When the elastic tightens – Be ready to give your best effort

 

Know your Pace

Knowing your best race pace is difficult. We all want to run personal bests and improve our race times. A couple of marathon specific training sessions you can run to test your marathon ready fitness are;

  • 3 x 14km with 30 min rest between each. Run each effort at marathon goal pace. If you can hold this pace for each of the efforts then you can run this pace in a marathon. The third effort should feel hard and simulate the end of the marathon.
  • 5 x 5km with 5 min stationery or 1km jog rest between each. Run each effort at goal marathon goal pace. Another session where the difficulty becomes harder as the run increases. Again, the final effort should feel difficult but not too hard.

These session should be run no closer than three weeks before the marathon. Particularly the 3 x 14km as it is a tough session and has 42km of running within it.

 

Run the race consistently

Running consistent pace throughout your marathon is the best way to maximise the time before the marathon begins to bite back. If you run too fast you’ll suffer in the back end, if you run too slow you’ll give yourself too much deficit to make up when things get tougher and also risk leaving time on the course.

The best marathoners in the world use this method when they attempt to run fast marathons. Eliud Kipchoge in berlin last year is a perfect example of this method of marathon running.

 

Be ready to give your best

When the marathon hurts and the elastic begins to tighten be ready. And be ready mentally to give your best effort. If you’ve done the training and ran the race consistently to this point then you’ve given yourself the best chance to succeed.

This point in the marathon is when you need to give everything you have, dig deep and ask yourself why you are doing this in the first place. We all have different motivations to run a marathon and these motivations can be what helps you through when the marathon bites back.

Be ready and be prepared to give everything you’ve got when the moment arrives.

Good luck in your next marathon. Reach out if you have any questions preparing for your next race.

Run well

 


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.

Marathon training week 3

 

A successful week of marathon training getting through all my scheduled training. All my training went to plan, however after my long run on Friday I have been a little sore in my right foot. Nothing dramatic but some pain on the outside of my foot that hasn’t gone away as quickly as I’d like. Not an injury just a grumpy foot that needs some monitoring.

I have decided to take a couple of days off and rest the foot and make sure at this early stage of my marathon preparation that it doesn’t become an injury. So far no running, cycling or swimming this yet this week. Training will start again tomorrow and follow this pattern this week.

Monday – Rest

Tuesday – Rest

Wednesday – Run – Hills

Thursday – Swim – 40 min aerobic

Friday – Run – Intervals

Saturday – Bike – Long ride (2 hours)

Sunday – Run – Long run ( 2 hours – Goal marathon pace)

This week I am due to run my first goal pace long run of this preparation, this will depend on how my foot feels after the rest of the training this week. If there is still some pain I may revert back to an aerobic long run and run the goal pace run in week 4. There is plenty of time to get the training right for this marathon and making sure my grumpy foot doesn’t become and injury is important. taking a couple of days off is certainly not going to pose any problem but if it were to get worse and more time off was needed it would not be ideal.

Looking forward to getting back into to training tomorrow.

How is your training going? Are you on track for your goal races?

The Long Run

 

The long run has been the staple of running training ever since competitive running began. Every training guide ever written for running includes regular long runs. This is because it is the tried and tested method of increasing endurance for overall running improvement.

Every runner, regardless of the distance of races they run should run regular long runs. If you only ever race 5km races then a long run will give you the same benefit as a marathoner. The benefit is increased endurance. In running terms endurance is the ability to sustain a prolonged effort or activity.  Increasing endurance will help you give your best effort towards the end of your runs and races.

The long run length should be long relative to your overall mileage and race goals. There is no point pushing through a two hour long run if you only ever race up to 5km. A good rule of thumb is to schedule your long run to be roughly 20% of your overall weekly mileage. For a 5km runner who does 35-40km a week an 8-10km long run is more than sufficient. However for the runner training for longer races putting in 80-100km a week they will need a longer run to get the benefits.

As you run longer races the long run should build in time. I am currently in week two of a 14 week marathon preparation, my long run this week was at 1 hour 45 min and will build over the next 10 weeks until I reach a three hour long run. If I’m not focussed on a specific race distance then just maintaining a weekly long run that is roughly 20% of my total weekly mileage still has a  great effect on your overall endurance .

Focus on keeping your running at an aerobic pace. Pace doesn’t matter during a long run, keep the pace comfortable and ensure you get through the time. The seeds of endurance are harvested at an aerobic pace. This should also help make the long run the most enjoyable run of the week. Keeping the pace aerobic allows you to enjoy your run and the surroundings your running in.

Run long, run often and then run long again.

How did your long run go this week?

 

 

 

Marathon Training week 2

This marathon plan has started and week 1 went almost to plan. Completed all my run sessions as planned, with my hill session, interval and long run all going well.

Tuesday’s hill session was run over a familiar terrain and I completed this session and felt strong throughout. Thursday I completed intervals of 12 x 2 min at 3:30 min/km with a 1 min float between, a humid start to the day here made for a challenging session. Sunday’s long run was slightly shorter than planned at 1 hour 30 min but comfortable at an aerobic pace.

My other triathlon disciplines didn’t go quite to plan with just one swim and ride. I had a long ride planned on Saturday and felt fatigued when I woke up so I skipped this session and wasn’t able to make my afternoon pool session due to family commitments. Overall not a disaster in the first week of a preparation as I’m still adjusting to life back on the bike and in the pool.

This week sees a similar schedule;

Monday –             Swim                     (30 min – 1.5km)

Tuesday –             Run                       (Hills – 1 hour)

Wednesday –      Bike                        (Aerobic – 1 hour)

Thursday –           Swim                     (30 mins – 1.5km)

Friday    –              Long run              (Aerobic – 1:45 min)

Saturday              Bike                       (Aerobic – 1:30 min including single leg drills)

Sunday                 Run                       (Intervals 8 x 3 min – 1 min float)

 

Looking at a week without a rest day to ensure I get all my sessions completed. For the next few weeks I want to make sure I complete each session and develop the fitness needed.

Good luck with your own training or racing this week.

One lesson from a good and bad marathon

Marathons of last year for me were both good and bad and one lesson stands out above others. For both of these marathons my training was strong, I didn’t suffer injury along the way and was able to get to the start line fit and healthy. On both occasions I was confident of running a good race.

The lesson learnt is don’t be too quick to lose motivation and give up.

In the good marathon things went to plan from the start. I was able to comfortably run the pace I wanted to run and enjoy the race. When the marathon starts at 30km you need to be ready to give your best effort. On this day I was ready, motivated and for the last 10-12km when running became more difficult I was prepared to dig deep and give everything I had to get to the finish line.

In the bad marathon things didn’t quite go to plan from the start. The weather was unseasonably hot, I wasn’t prepared for this and didn’t adjust my pace early enough because of this. I was still able to run the pace I wanted to early in the race but by 30km when you need to dig deep I was cooked and didn’t have the motivation to dig even deeper. This lead to my legs cramping and I gave up and needed to walk. If I had adjusted my pace earlier and recognised that it wasn’t going to be the easiest day things may have been different.

Sometimes it seems easier not to adjust your pace and go through a tougher process to get to the finish line. I believe on this occasion I gave up too quickly, recognised it was going to be a tough day and didn’t give my best effort over the final quarter of the marathon.

In the good marathon I was buoyant as things were going to plan until 30km. Because of this my motivation was high and  I felt ready to give my best effort when I needed to most and was able to finish in a personal best time. The marathon is complicated race, nothing prepares you for the kilometres after 30km. Long runs in training give you the base to be ready but what happens in the final quarter of a marathon is mostly mental. It’s important to see it through to the finish and stay motivated even if things aren’t quite going to plan.

In my marathons I attempt to keep my pacing as consistent as possible, from 1km to 42km. The change in effort required to run the first to last kilometre is astronomical though. It is very easy to let self doubt creep into your mind as you tick over the kilometres, the key (easier said then done) is to keep believing and accept that the journey through a marathon is not going not to be easy.

Part of the process is knowing to sense you are giving up. It might be just some small thoughts that the pace is getting hard to hold. When things get tough as they in evidently and you recognise these thoughts it’s time to take a kilometre slightly slower, relax your breathing and get to the next aid station or kilometre marker. Stay strong, there is a finish line up the road soon and you’ll feel better once you are there.

In all races and especially marathons in the future I will try and teach myself to stay in the moment. Go through the process and do everything I can to keep self doubt out and give my best effort. The challenge the marathon presents in the final stages is why it’s so alluring. Disappointment for me comes from races where I know I gave up too quickly and could have done better if I was tougher mentally in the moments that mattered.

Is there a time when you recognise you’ve given up too soon?

Three tips to keep your easy running easy

A common mistake runners make, myself included, is running easy days too hard. Easy days are designed for you to recover and absorb the harder training that you have done and develop your aerobic fitness. When you run your easy runs to hard it hinders this process and your body doesn’t recover for the next harder session.

Here are three tips to keep your easy running easy.

1. Relax your technology game.

Easiest way to keep your running easy is to stop looking at pace during your run and focus on keeping the run relaxed. When you divorce concentrating on pace you will run on feel, this will help you recognise when running feels harder then it should be. The alternative is concentrating on pace and trying to stay at a set pace which may or may not be easy enough for you to recover. Perceived effort is a more helpful measure then pace.

Another reason is not every run needs to look impressive on social media sites like Strava. The pressure to post a run on social media that impresses friends and follows is an empty goal, when easy runs are easy running will improve and race day will look better on Strava.

2. Enjoy the easy runs

Easy runs should be the most enjoyable runs of the week. When you push a hard interval or hill session they are satisfying, but most would agree during the run they are hard. Easy runs shouldn’t feel like this, they should be easy, relaxed and enjoyable.

Take these runs to run socially, chatting with friends during a run is a sure way to forget pace and enjoy the run. If you prefer to run alone then put the headphones in and listen to music or a podcast. Enjoy the outdoors and enjoy the run.

3. Use heart rate as a guide

Measuring heart rate is a way to measure your effort. By concentrating on keeping your easy runs at a low heart rate you will get all the benefits of easy runs and aerobic training. The easiest measurement is the MAF method (Maximum aerobic function) of 180 minus your age. By keeping your heart rate at or below your MAF heart rate you will keep your easy runs easy and develop your aerobic function.

Keeping your easy runs easy is vital way to ensure you recover from the harder training runs and develop your aerobic fitness. Keep it easy and enjoy your running.

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Running year in review -2017

My major running goal in 2017 was to run a sub three-hour marathon. It’s been a goal for a number of years and this year I set this as a specific goal for the Seoul marathon and was able to achieve this goal. This year I only managed to race two major races, the Seoul Marathon and Beach to Brother trail marathon in September. I look back at 2017 as a successful year of running for two major reasons, I achieved my sub 3 goal and stayed injury free the entire year.

Seoul Marathon

Seoul marathon in March was my first major goal race. I trained specifically for this race and was very motivated to achieve my sub 3 hour goal. This kept me training through the Australian summer and this paid dividends when I travelled to the colder climate in Seoul. My race went perfectly on the day and I finished in 2:57 for a nine minute personal best over the marathon. Hitting my sub 3 hour goal was the highlight of my running year and an achievement that I’m really proud of. I trained hard for this race, stayed injury free through the preparation and gave myself the best chance to achieve the goal.

Beach to Brother Marathon

Beach to Brother marathon was held in September in my home town of Port Macquarie. The race produced an unseasonably hot day in the mid 30 celsius and this really took apart many of the competitors on the day, myself included. The weather and course provided a tough challenge and I finished this race in 6th place in 4:42. My pre race goal was to break four hours for this race, but the conditions made this goal unreachable. I’m not satisfied with this result for beach to brother and will be back next year for another crack at this race. It’s a great course in a beautiful location.

Total Mileage

This year I have run just over 2100km with 27000m of elevation gain. I have completed approx. 60% of this running mileage in Gladsoles sandals including the Beach to Brother marathon and remained injury free throughout the year. This has been the first year that I have ever remained completely injury free and also the first year that I have solely run in minimal footwear. Running in sandals has been the common denominator in this years progression to minimal only footwear. Late in 2016 I made the decision that these would be my number one footwear choice and I would rotate between some other minimal shoes to add variety. Running in sandals has helped strengthen my feet so it’s safe to say that 2018 will feature more sandal running. Staying injury free has allowed me to run all 12 months of 2017, I haven’t had a total break from running for longer than a week this year. This has kept my aerobic training consistent and the given me the ability to keep running and stay fit and healthy throughout the year.

Whats next?

I’ll post later about my specific goals for 2018 but I’ve already committed to Canberra Marathon in April. On top of this I’ve decided to give a return to triathlon a crack and compete in an Ironman 70.3 three weeks after this marathon. This means from the start of the new year I will start a program to train for both of these races. It will be somewhat difficult to train for a triathlon and still get to the start line of a marathon in my best condition, but this is the challenge I’ve decided on.

Another goal for 2018 is to race more. This has been a good running year for me, staying injury free and fit throughout the year. I could have taken advantage of this by racing more.

While the year still has a few weeks left I’m ready for 2018 and to start fresh with some new running goals.