Marathon Plan

[boldwarrior]

Ok
There is ONE race in particular i want to do really well in this year. It's a 3km road run, after 1.5km there is a big hill - so it wont be blindly fast. Last year i ran 9min 9sec. It would be good to be around 30sec quicker this year!
There is 15weeks till this race. (including this week)
I'll need 12wks of La+ work including race prep and taper.
So - I'll need to shorten my extended Base till 2wks time. (all i have done nearly all yr so far is Aerobic work)

1 week each of May and June = 2wks of Hill work + keep up the volume - It's like base volume wise, but with included hills

June = 2 wks of 10km pace work - then 1 wks of 5km pace work

July = 1 wk of 5km pace work - 2 wks of 3km work - then 1wks of 1km work

Aug = 1 wk of 1km work - 1 wk of Time trails - 1wk taper - Race 3km

[boldwarrior]

Last week (it's hard getting on the Computer - mobile devices i use the most don't like this site much?)
Tue - 7km of circuits
39min - avg HR 132

Wed - 8km of circuits
44min - avg HR of 141

Thur - off
Fri - off

Sat and Sun - no running, but did some cycling (am now so bored of running... - i can't do any more base work, bla)
Sat - 18km - 7min warm up, avg HR 92 (stupidly low) 17:30 workout, avg hr 141. 7min cool down, avg HR 120

Sun - 19km - 36min, avg HR 133, Max HR 153
Cycling is soo much harder to get a solid workout in. IF you stop trying, the heart rate drops way down. If your're going hard, the heart rate still does't want to go up....

By monday - after a week of easy sessions and some bike rides, and changing focus on the training (bringing HiLL training forward 2 weeks and going to do 4solid weeks of hills, instead of two, I'm now ready to run, and get right back into it. (though i think i'll make good use of the bike, esp for recovery sessions)

Monday - 9km
36min - avg hr 150, Max HR 163 (going up a big hill towards the turn around)

Tue - 7.8km of HILLS
HR avg, 136 - HR max 171
Done a circuit of 3 hills, 500m long and with a faster effort of around 100m on the flat once back down.
Two the up Hills included doing the first 1/4 of the Hill in a A-skip fashion, but sort of Bounding during the Skip.
The Third hill was a straight run (was hurting massively by the end of the top of the hill)

[boldwarrior]

Wed
- Solid warm up, then 10 x 200's tempo in joggers. between 35-36sec each, on a 1min 30sec cycle.
Total 5kmTime,
29 min
avg hr 129 Max hr 153 (which is pretty low)

Thurs
Easy tempo
Total 6.6km (including warm up/down)
time - 35.30 min
avg HR 136
Max HR 155

FriA.M. - Hills
Total 7.31km
time - 43min
Avg HR - 136
Max HR - 169

Midday - Weights
(started last week, two times a week - on hills days)

P.M. - Tempo - Large circuit
Total 4.27kmTime - 30min
Avg HR - 118
Max HR - 153

Sat
Cycling
Total - 16.89km
Time - 33;34min
Avg HR - 142Max
HR - 158

Sun
Cycling
Total - 24.83km
Time - 53.28min
Avg HR - 129
Max HR - 171

Weekly totals
Run - 3.62hrs - 40.02km
Bike - 2.18hrs - 60.72km
total - 5hrs 4min
Using cycling as a means of slight cross training (only on weekends) - keeps the pressure off the legs, keeps things motivating and allows for continued training (9 days in a row now!)

[boldwarrior]

Monday
6km run (pretty easy) Time - 26minAvg HR - 143Max HR - 157
Tuesday
Hills Time - 71min
Dist - 12.8km
4 x long hills - 550m each hill. Heart rate monitor kept turning off (auto off when i stopped, but didnt re-start)
Highest HR i seen was still only 171 (i got 3 of the 4 hill runs on display)
Felt extremely La+ in the last 1/4 - 1/3rd of the hills - takes 2min for fastest, next was 2:05 and i missed the timing on the next two ( i would imagine slower....)

[boldwarrior]

Wed - easy day. Tempo - 30minJust under 5km all up including warm up/down

ThursOff - Very tight hip flexors / foamrolled. Feeling very tired, still recovering from the Hills on Tue

Fri Hills3km warm upSame hills as Tue (550m) - Previous best hill was 2min flat1 - 1:54 2 - 1.523 - 1:45 (it was a race to the top, if it was fast enough, we would just do the 3 hills, if not, we would do another 4th hill - We ran fast enough :-) 3km warm downTotal time 65 minDistance - just under 12km

[boldwarrior]

Sat - Off (wanted to train, but family stuff was on)

Sun - 8km in 37min - Avg HR 138

Mon - No running, but lots of foamrolling. Maybe a solid 1 x hr.

Tue - Hills54.5min totalDistance 9.2km3 x long hillsTimes
- 1min 50 (avg hr 152, Max HR 166, Max speed 21.6km/hr)
- 1min 48 (avg hr 157, Max HR 170, Max speed 22.1km/hr)
- 1min 47 (avg hr 153, Max HR 167, Max speed 20.7km/hr) Had longer rest before, and avg speed was faster, peak was lower.

[John]

so when is next race and how is prep for that going?

[boldwarrior]

Next Major race is Aug 19th. A 3km. Goal is 8 1/2min - or at least, Sub 9min (oh, and to win)

There are a few Minor races between now and then - next one is the 11th june if i go. 18.5km race against an old steam train....

[boldwarrior]

Wed
16.5 min of easy Tempo

Thurs
17.5km Easy jog

Fri
52.5min of Hard hills 4 x sets
1 - 1min 53sec
2 - 1min 45sec
3 - 1min 43sec
4 - 1min 51sec

Weights that afternoon

Sat
Off

Sun
40min Bike ride - good recovery ride

Mon
Flu symptoms (sore and hot - no flem)
Mon night, slept like crap

Tue
Hills 4 x
- but kept HR out of La+ zone and just ran within myself
1 - 2min 20sec - felt very ordinary up the hill, but by the time the circuit ended, felt pretty good
2 - 2min 10sec - This was a time that in my 1st week of hills was a struggle v's today felt easy
3 - 2min 9sec
4 - 2min 11sec - felt really good by now

Nothing like a good aerobic run to flush the last remaining Crap out of the body - there is still a little bit left, but not much. A solid zzz tonight should bring things back to normal.

Fri will be the last of the Hill workouts - would be sweet to crack the 1min 40sec

[boldwarrior]

Tue, During the day - too much talking, and lost my voice!
Tue night - another very poor 4hrs sleep

Wed - So tired, couldnt get a nap in, and being so tired, the Flu got back at me

Thurs - Solid sleep - still very tired - voice still mostly gone - still somewhat flu'y

Fri - Mostly better - Voice pretty much still won't work....
Muscles feel ok - temp seems normal - back to eating non stop again...
Got this thick flem that will only Cough out - hence causing my sore voice - still, won't train today - and when i do, it'll just be a few days of easy aerobic work.