Marathon Training – Week 4

After three weeks of marathon training aiming towards Canberra Marathon in April I’m starting to feel good about my progress. As I’ve documented in previous posts I’m incorporating triathlon training into the program aimed at Ironman Australia 70.3 in May three weeks after Canberra.

This week I started with a sore foot and decided to take a couple of days off on Monday and Tuesday to rest it. This did the trick and the foot was fine from these two rest days. Wednesday I returned to my normal hill repeat location for strength building hill repeats. Thursday I made a rookie mistake and forgot that I’d planned swimming and went cycling. With a public holiday on Friday and the pool not open to 9am on weekends I wasn’t able to get a swim in this week. On my weekends with my family I like to get my training completed early so we can spend the rest of the day together. Friday running was intervals and 8 x 3 min at 3:30 min/km felt good, tough during the last couple of efforts but mostly a good, confidence building run.

The weekend I was up early on both days for 2 hours on the bike on Saturday and a 2 hour long run on Sunday. Felt a bit sore in my calves on Sunday so I decided to not run my long run at goal pace and keep it aerobic to get through the time required. I will schedule this again next week and see how the week plans out, if I’m feeling good will run at goal pace but otherwise keep it aerobic. Each of these sessions went well and I go into week 4 with a confidence that I’m ready for what is ahead. Really happy with my run at the moment, bike is feeling good also and behind schedule in the pool for obvious reasons.

Important to be able to change the plan if things don’t go to plan. After feeling a bit sore after my Friday intervals in my calves they felt worse after Saturdays bike. Changing the plan from a goal pace long run to an aerobic long run allowed me to get through the time and build endurance rather then cut the run short due to soreness and miss valuable time building endurance.

Weather has been hot and extremely humid for most of the week and training in these conditions has been tough. Hopefully a bit of respite from the heat this week.

Week 4

Monday – Rest

Tuesday – Running – Hills (1 Hour)

Wednesday – Swim – Aerobic (40 min)

Thursday – Bike – Aerobic (1 Hour)

Friday – Running – Aerobic (2 Hour 15 min or 1 hour 45 min @ goal marathon pace)

Saturday – Bike – Aerobic (1 Hour 30 min)

Sunday – Running – Intervals (9 x 3 min with 45 sec recovery)

Looking forward to challenging myself again this week.

How is your training going? What races do you have coming up?

 

 

 

Some photos from this weeks training.

 

Marathon training week 9

After 12 days of no running due to the flu training resumed last week and all my goal runs were completed. The main two being my 5km parkrun on Saturday and a long run on Sunday.

Parkrun on Saturday was run in 19:23 about 2 min outside my best, however I was more than happy to get through the run. Sunday I managed 1:30 along th breach at 4:45 min/km which was nice for the confidence.

This week normally programming resumes with a simple routine.

Monday – Rest

Tuesday – Hill repeats

Wednesday – Strength

Thursday – Rest

Friday – Long run (2 hour 30 min)

Saturday – Rest

Sunday – Intervals (8 x 4 min 90 sec recovery)

Hoping to fast track training to be back on track towards the marathon. Will need to ramp up my long runs quickly over the next 3-4 weeks.

If I get through this week I’ll be confident I can get back to peak fitness by the marathon start day. Looking forward to testing myself anyway.

Marathon training week 5

Running went almost to plan this week with my planned runs all getting completed until this morning. Woke up this morning for my long run feeling sick, had a bad headache and zero energy. So I missed my long run which is disappointing but overall it won’t have a major effect on my program. Otherwise things went to plan with my Hills session Tuesday and my intervals on Friday the other key sessions.

I ran a parkrun on Saturday just for fun and ran a great race. I wasn’t planning on having a peak effort but I rolled through the first km in 3:40 and felt great, after which I passed a couple of runners and decided to put the foot down for a while. Soon found myself leading and decided to push to the finish which I got to in a new PB of 17:21. Pretty happy with that result, I like to use parkrun as a fitness gauge occassionly and just test where I am in my running

Week 5 has a similar theme as recent weeks however I plane to make up a little from my missed long run tomorrow with a race pace hour run instead of a recovery run.

Monday –  Marathon race pace hour

Tuesday – Rest

Wednesday – Hill repeats

Thursday – Rest

Friday – Long run 2:40

Saturday – Rest

Sunday – Intervals (8 x 4 min 90 sec rest)

Again my focus is my three key sessions to build strength, speed and endurance. Plenty of rest placed throughout the program to keep me fresh and simplify my running.

Happy running this week.

Marathon training plan week 1

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It’s now 14 weeks and 1 day until my next goal race the Beach to Brother marathon and that means the training plan will start tomorrow. this marathon is an off road trail marathon with a steep 2.5km trail incline to finish making it a very tough finish.

For this marathon I will be focussing on my three key training sessions as well as a strength session each week and possibly a recovery run however each week will feature two complete rest days to recharge the body and mind.

The plan for week one is;

Monday  – Rest day – Giving myself an extra day to recover from a head cold

Tuesday – Long Hill Repeats

Wednesday – Strength Session

Thursday – Rest Day

Friday – Aerobic long run (1:40 at 5:00-5:20 min/km)

Saturday – Recovery run or rest day

Sunday – Short Intervals (12 x 400m at 3:20-3:30 min/km)

The key sessions each week being the aerobic long run, hills and interval sessions. The long run will increase each week by 20 min until I reach 3:40 in week 7. There are a couple of key performance long runs that I schedule later in my program being a 3 x 14km long race paced effort with a 20-30 min rest between each in week 11 and in week 12 a 30km progressive paced long meaning 10km at 5:00 min/km 10km at 4:30min/km and 10km at 4:00 min/km. These two sessions are designed to top off my training before the taper and give me the confidence that I’m in the right shape to run a great marathon.

Looking forward to week 1 and getting back into some focussed training aiming towards another good marathon result.

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Lighthouse beach and North Brother mountain – Part of the course and the mountain top finish to the Beach to Brother marathon

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Seoul Marathon – Race week

I’ve arrived in Seoul last weekend with the Seoul marathon this Sunday 19th March and very much looking forward to this race that I have trained for as my first goal race of 2017.

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My training has gone very well for this race with no injury or illness throughout my preparation needing me to change course at any time. I was able to get through all my planned long runs and key sessions as planned. My last two long runs were very good for my confidence. These were a planned long run to simulate race fatigue of 3 x14km (1 hour) runs at race pace with a 20 min rest between sessions. this was a session I was nervous about completing but managed to get through at race pace up until the last few kilometres and gave me the confidence to be able to push my desired pace well into the later stages of the marathon. The last long run I completed about 10 days ago was a 30km run where I started the first 10km at 5 min/km, 11-20km at 4:30min/km and the 10km between 21-30km at 4 min/km. Being able to push the pace faster on the last 10km then race pace when fatigued was another great boost to my confidence.

A few days before leaving Australian shores I started getting a head cold. This developed quickly and has been with me for almost a week and has me still with a runny nose and cough. It is something that I am confident of getting over before the race on Sunday but also an unneeded hiccup on the way.

Travelling to Seoul was problem free despite a 11 hour direct flight from Sydney to Incheon. Jet lag isn’t really an issue with this route as the time zone only changes by 2 hours. Going from the end of a record Australian summer to the end of a cold Korean winter has been a bit problematic and acclimating to the cold weather has been a challenge and not helped me rebound from a head cold. I am using my last taper runs to acclimatise to running in cold conditions and aim to be ready to run in these conditions by race start.

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The rest of the week we will spend sight seeing and enjoying the food and culture that the Korean capital has to offer. A visit to Lotteworld  theme park yesterday was great fun with my family.

Looking forward to racing this marathon on Sunday. I feel I am as fit as I have been going into a goal race and ready to run a good time over a course conducive to running a fast marathon on Sunday. If I can go sub 3 hours i will be ecstatic, much of this will depend on the crowds and how easily i am able to get up to running my desired race pace. If I can do this inside the first 2km I feel i’m ready to run a good race.

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