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.

New workout – Goal race pace long run

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I’ve been recently thinking about it and this morning completed a new workout that I plan to add to my usual schedule. Once a month I aim to complete a goal race pace long run to complement my other training.

During a race preparation training cycle I will complete my three key workouts which are intervals for speed, hills for strength, and a long run for endurance. These three key workouts are complemented by aerobic runs aiming to let the body recover and rest days.

The goal pace long run I have designed into my schedule to give a fitness test of where I am currently and also build confidence. Whilst regular, weekly long runs are completed slower at an aerobic pace to build endurance this run will have a different purpose. The goal pace long run will reach a maximum distance of close to 3/4 of the race distance. With my next goal race being the Canberra marathon I will build this run to around 32km run at goal pace. My normal long run will continue to build to about three hours.

This morning I began putting this run in my schedule with a half marathon. With my goal in Canberra to beat my marathon personal best of 2:57, I aimed this for my goal pace to be slightly better than this at 2:55 marathon pace of 4:09 min/km.  You can see from my Strava file below that I went a bit quicker than this at 4:03 min/km. I was slightly ahead of my goal pace with 5km to go and decided to pick up the pace and finish strongly.

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During my current run streak I am running at the moment, (currently at day 25) I have kept all of my runs aerobic and forgotten about pace except for a parkrun last weekend. Whilst forgetting about pace I have built my aerobic fitness and today’s run was aimed to test my progress during this run streak. I felt strong this morning and was comfortable at this pace throughout the run. Whilst any marathoner knows that the pace they hold through halfway should feel comfortable, it was good for the confidence to be able to run this pace without any focussed training over the last month.

Recently I have made a decision to not focus on pace during my runs, this was still a factor during this run and will be moving forward. I kept my watch only on the time setting of my run this morning and only looked at pace as it told me each kilometre split. This gave me the ability to focus on effort throughout the run, trying to remain consistent and evenly pace the run. This is a learned skill that every runner should concentrate on, being able to run a goal pace is great, but being able to recognise the effort it takes to run your goal pace and consistently run the pace is much more valuable.

Post Christmas, in fact 8th January marks 14 weeks to my next marathon and the time my focussed training will begin. During this time my training will focus on my three key runs every week , aerobic recovery, rest and every month a race pace long run. I believe this run adds value to my training and gives a platform to improve on my marathon result. In early December I’ll build on to todays run and extend the distance by a few kilometres and give myself a marker of progress from November to December.

Do you have a run in your schedule to test your fitness?

 

 

Yes, you can go running without technology

Its taken me two runs to confirm what I already knew. You can run without technology dictating your running and you will most likely enjoy your running more. With the decision made to let go of the reins on technology and run only with feel I set my watch with one data field set on time during my runs over the last two days.  I am wearing the watch simply to track how long I run for and afterwards to track my distance run over my 30 day run streak period.  While the jury is still out on whether it is better to divorce from technology completely, there are certainly signs to suggest it could be beneficial.

Whilst not focussed on pace, you’ll automatically focus your run on feel and effort. Focussing on feel and effort allows you to not be a slave to the watch and the pace you are trying to stick to. If you feel good you will likely run faster, if you feel a bit off it’s likely you’ll slow down. However you’ll understand how you feel from the effort you put into each step of the run.

If you are not tracking pace, you’ll look at your watch a whole lot less. This is allows you to focus on running and being outside. Enjoy the scenery, fresh air and the reasons why you enjoy running in the first place. I’m guessing you didn’t start running so you could look at your watch, be easier to do this at the pub with a cold beer.

Looking at pace may in fact slow your progress towards your goals. You may be capable of running much faster then what you think and sticking to your goal pace may be limiting you. Run with feel and put in your best effort and who knows how fast you can go.

Take a break from technology, you don’t have to completely stop looking at pace but choose some runs to simply enjoy running and teach yourself to run with feel.

Stop looking at your watch and you may see some beautiful scenery out there.

The top 4 reasons you should be barefoot running

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While barefoot running has faded somewhat from the mass media attention it was receiving a few years ago there are still some very valid reasons why you should be running barefoot.

By barefoot running we mean running without shoes or in minimal footwear. By minimal footwear we mean shoes with the following attributes. Low heel to toe differential or heel drop, wide toe box and less cushioning and flexible materials. There are many different minimal footwear options available today.

Transitioning to barefoot running takes time. If you try to rush the process, you may suffer injuries in the calves or achilles. Be sure not to rush the process, it may take months or even years. Once your transition is complete your running will benefit.

The four top reasons you should be barefoot running are;

  1. Reduced injuries

Once you have transitioned to barefoot running you will likely run lighter, with a forefoot landing over a bent knee. This will ensure that you suffer less lower limb related injuries related to running. While barefoot running is not a panacea to injury free running it will go a long way to helping you run consistently more without injuries. Cushioned shoes won’t stop you getting injured, most likely they are the cause.

     2. Stronger feet

Running in an inflexible, cushioned shoe will inhibit the natural movement of your foot. The shoe does the work which the foot is designed to do, this will weaken your feet over time. Running barefoot or in flatter, more flexible footwear will build strength in your feet and lower limbs.  With strong feet comes a strong platform to run successfully and run injury free.

    3 Better awareness

” The more minimal you are the more aware you are” Chris McDougall

With more awareness comes better ground feel. While running you will become more aware of your posture,  foot landing, surroundings and effort. More awareness of your foot landing means you will be aware of every step and how and what you land on. This is a key reason why accomplished barefoot runners can run injury free as their awareness for where their foot lands is greater. Simply put running barefoot allows for more sensory feedback which increases awareness.

    4. Get faster

Forefoot running is faster than heel striking, pretty simple. Landing on your heel with a straight leg gives a braking effect, landing on your forefoot with a bent leg is faster and a more efficient way to run. If you want to get faster barefoot running can help you achieve this.

Transitioning to barefoot running is important, be patient and don’t rush the process however slow it may be. Once you successfully transition you will be free of heavy, inflexible running shoes and your running will become transformed.

If you wear traditional cushioned running shoes and have suffered injuries, it’s time to rethink your running footwear. Taking them off or replacing them with minimal shoes could be the answer.

 

 

 

 

The first week of a streak

When I committed to a run streak last Tuesday I made a goal to run all my runs outside and not let the treadmill in my garage allow me to avoid any inclement weather. Running in the rain is a part of running and usually not bad once you get started, especially in October in Australia where the weather is starting to warm up before summer.

During the first seven runs of my run streak I have run 63km over the seven days. All of them at an aerobic pace and all of them forgetting pace on the watch. Longest run has been 11.7km and shortest was this morning at 6km in heavy rain. The first four days of my running were in Sydney where I was having a short holiday and used these runs to explore the northern suburbs of Chatswood, Artarmon and Willoughby as this is where we were staying. Running in different surrounds allowed me to find some new trails around this area and was a nice change of scenery. There is some great running terrain around these areas which I wasn’t aware of before.

My challenge of not avoiding rain may have jinxed me to some degree as three of the first seven runs have been held in relatively heavy rain. My last run in Sydney was wet, my Saturday run including my local parkrun was wet and this morning was particularly wet. For this mornings run I had just gotten out of bed and started getting ready to run when the rain started making a jinx even more believable. Good to get the job done in the rain though, on a normal week I may have skipped some or all of these runs and stayed in bed.

I am back to Sydney this week for work on Wednesday which may cause a challenge fitting my run in. With an early 6:30am flight I’ll either be up very early to run or running later in the evening after dinner. I’m leaning towards a late evening run backed up by an early morning run on Thursday. Otherwise the normal challenges of work and life are present but I’m confident they won’t get in the way of my continuing the streak.

This is now a run streak

When I woke up this morning and went for my morning run I hadn’t planned it being the beginning of anything. I’m in Sydney for a few days and i just woke up and went for a run. Later in the day it came to me to start a run streak, there were two good reasons;

  1. I’ve never tried one before
  2. Why not?

I’ve given myself a short term goal of 30 days – 17th October to 17th November and a long term goal of 100 days 17th October to January 25th. We will start with plan A of 30 days and see how it goes till November 17th.

A couple of self administered rules;

  1. Minimum run is 5km
  2. All runs are outside ( no treadmills)

One other thing I’m going to concentrate on for at least the first 30 days is to keep all the runs aerobic. 30 days without hard training, all my runs will be easy aerobic efforts designed to be relaxed running and enjoy what it is about running that I love. The aim is to reconnect with running and enjoy my running, nature and the outdoors. It’s not that I need a jolt of motivation, just that I want to try something slightly different.

I would like to have less reliance on technology during this time. I am not currently training for a race, there is no need to monitor my pace and complete any specific training aimed to peak for a race. Therefore there is no need to look at my pace for any of the runs and just enjoy 30 days of relaxed running. For these 30 days I will wear my watch, however set it to not show me pace or distance through the runs. The only data to measure is time and later distance as I log my miles for the streak period. I have a belief that most runners including myself are over reliant on technology and this has taken away some of the simple joys of running.

The reason i’ve chosen to avoid treadmills during this time is to harden my resolve in times of poor weather. It’s time to get tougher, no hiding from the weather.

I’m looking forward to noticing what I learn from a 30 day run streak and whether i can continue further than this. Something often gets in the way to stop us running even when the best intentions are there. I’m also looking forward to how I react to a different, more relaxed form of training during this time.

Have you ever attempted a run streak?

If so, how did you go?

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My week in running

My running week was mostly casual and relaxed with five runs completed for 41km overall all completed in my hometown. Started the week on Tuesday with a solid interval session, decided to break my intervals into two sets of 6 x 2 min with 1 min recovery, this gave me five minutes of easy running between the first and the second set which worked out fine and allowed me to push through to the end of the second set harder.

Most of the week saw me complete aerobic runs over a variety of runs with an undulating terrain. Didn’t have a specific hill session so added some hills to my aerobic runs for some variety. On Saturday morning I abandoned my aerobic run after 4km after being in a wild lightning storm, probably wasn’t in too much danger but for a short aerobic run I didn’t feel the risk was worth the reward.

I’m not normally a big fan of tempo runs during race training blocks as I feel I get more value from other training. However I decided to run a tempo on Sunday and went through a 2km warm up, 3km at 4:10min/km, 2km easy and 4km at 4:10 min/km. This run felt good and I enjoyed the tempo run for some variety. It might be something I revisit during my next marathon training block on semi regular occasions.

Mixed my footwear up for all these runs with Gladsoles trail sandals, Carson footwear Iguana racers and Salming Race 3 all being used during the week. Really enjoy the difference nuances of running with different footwear throughout the week.

There were a couple of performances on the international stage which really caught my eye over the weekend too. Both inspiring performances, one to win the world championship and another a rising star of Australian running.

Patrick Lange at the Ironman World championships in Hawaii, to run 2:39:59 for the marathon and run from 11th off the bike to not only win the world championship but break the course record was an outstanding achievement. Most of us don’t know what running a 2:40 marathon which is averaging 3:47 min/km or 6:06 min/mi feels like, it’s quick by any standards but at the end of an ironman is even more impressive.

Celia Sullohern won the Melbourne marathon in Australia on Sunday and ran 2:29. this is impressive running for a 24 year old. Into the top 10 all time Australian womens marathon times and putting her hand up for a Commonwealth Games birth on the Gold Coast early next year.

Hope you had a happy week of running.

 

Here are some places I ran this week.

New goals – Canberra Marathon 2018

With my race season likely to be coming to an end for the remainder of the year, it’s a time to plan for some new goals to train for in the beginning of 2018. One race that I have wanted to do again for a while has been the Canberra marathon and I am going to plan this as my first major goal race for 2018.

Canberra marathon is a race that I have done before but a long time ago. I ran the Canberra marathon in 2002, it was my second marathon and to date on a road marathon course it’s my personal worst marathon time. It was a day that I learnt how much the marathon distance can humble you. I had run the Sydney marathon as my first marathon the previous year and everything went to plan, in training and on race day. On my journey to Canberra I suffered injury setbacks in training and was nowhere near as fit or ready as the previous marathon in Sydney.

On race day I was still aiming to give myself a chance at a sub 3 hour marathon and raced the first half of the race accordingly. After 10-15 minutes of running the heavens opened and the rest of the race was run in torrential rain, this was not the end of the world and we dealt with that as it came. By 30km my poor preparation and over ambitious race goal was starting to bring me undone and the last 10 km of this race was a lonely place. I made it to the finish line in what today is still my worst marathon result. it’s a marathon that I will remember for just how hard the marathon is when the ‘wall’ gets to you and just how humbling this felt at the time.

A long time has passed since my one and only attempt at the Canberra marathon. It’s time for the Canberra marathon to be a focus race again. When I arrive in Canberra, 16 years after my first attempt there my goal will be the same, a sub 3 hour marathon is again the prize that i’ll be after. This time I will be better equipped to achieve it, having done it this year in Seoul I am confident that I can get my body ready to do it again. I am also confident that my race strategy will be better and I’ll give myself a good chance of achieving this goal. Secretly I’d like to go a bit quicker, 2:57 in Seoul was my perfect result there, but maybe I can go a bit quicker than that.

What I’ve learnt in the years since my first Canberra marathon is the importance of pacing your race. Back in 2002 I didn’t have a GPS watch, I had a stopwatch and looked at the time when I passed each kilometre marker and then did a quick mathematical equation to work out each kilometre split.  What running in those time did was teach me to pace my run by perceived effort rather then the watch, it’s something I still do in all races and just use the watch as measuring stick to track my progress.

I’ve also learnt to respect the marathon distance every time you run it. If you go into a marathon and think it’ll be easy because your last race went so well, it’ll kick your arse. Every marathon is a new experience, a new journey where you start from zero and end at 42.2km. In 2002 I expected to run well because I had run well in Sydney six months earlier, I expected it to be easy. It wasn’t.

Looking forward to finishing my year with some enjoyable running before knuckling down at the start of 2018 and getting ready for another crack at the Canberra marathon in April 2018. This time I’ll be ready.

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Three things every runner can learn from Kipchoge’s Berlin marathon

Kipchoge Splits

 

Most of us can’t imagine running anywhere near as fast as Eliud Kipchoge did in the Berlin marathon last weekend. 2:03:33 was a mere 36 seconds outside the world record averaging 2:56 per/km. An average pace that most of us struggle to be able to run at , let alone hold it for any amount of time.

There is some valuable lessons to be learnt from Kipchoge’s race that every marathoner can take away though.

  1. Consistent splits from 1 – 42Km

41 of Kipchoge’s splits were between 2:51 -3:01 per km. Only kilometre 40 at 3:09 was outside this 10 second parameter meaning his control in being able to run at a consistent pace is amazing. Although he has pace makers setting the pace he understands that to run his best race he will need to run 42 very consistently fast kilometres. Every runner in any distance can learn from this by pacing their race consistently.

Kipchoge doesn’t go too fast early in the race he is patient and disciplined and runs every moment of the race strategically. If you want to run your best on marathon day run consistently from the start to the finish.

2. Marathons get hard near the end.

Even for the greatest marathoner in the world it is evident that the marathon distance shows in the last 10km. Six of his last 10km are slower than his overall average of 2:56 min/km. He is able to work hard and doesn’t lose much time but over the last 10km is where Kipchoge loses touch with the world record.

Anyone whose run a marathon knows how hard the last 10 km can be. What doesn’t happen to Kipchoge is he doesn’t pay in the last 10km for going too fast early in the race and even still it gets very tough.

3. Drafting runners will help

From Breaking 2 to Berlin Kipchoge was three minutes slower. The advantage he was able to use during his breaking 2 attempt in using the arrowhead pacers available cannot be understated. It created a significant advantage that Kipchoge didn’t have in Berlin. When an average runner goes to a large city marathon they should take advantage of the crowd and use them to pace their race. Running within a pack of runners may greatly increase your chances of running your best time as long as the pack is running consistent splits.

Obviously we all don’t have the ability to have a team of pacers taking us through each marathon we enter but using the crowd to your advantage may assist you run a personal best.

We all may not run as fast as Kipchoge, but using the methods of the best may just help you run faster.