The first week of training has been completed! Off to a slightly shaky start, on Monday before I had even started this weeks training I noticed my right heel was a little sore. The soreness got slightly worse throughout the week. It’s actually not that noticeable while running, more so when walking or standing and putting pressure through the heel. I think while running the force is going more through mid foot/fore foot.
Anyway I decided on Friday it hadn’t got any better and I better pay the physio a visit before I run on it anymore. Thankfully it doesn’t appear to be any kind of tendon or bone injury, most likely just some tenderness in the fat pad of the heel. Not exactly sure on the cause at this point, possibly related to my running gait and some tightness/stiffness through the foot/ankle/peroneal muscle. Also very thankful I can keep training as normal, but it’s something I’ll be working on with the physio.
Training plan overview
On to the actual training.. the overall plan for my marathon training is:
- Phase 1 – Marathon prep/aerobic base (7 weeks)
- Phase 2 – Speed (7 weeks)
- Phase 3 – Marathon specific (19-20 weeks)
- Phase 4 – Taper (2-3 weeks)
Subject to change depending on how everything goes and coach Chelsea likes to tweak things, but that’s the rough overall plan.
So at this point the volume isn’t that high and it will be a build up typically with a lighter week every fourth week. One thing different to normal training is that the intervals are twice as long as ‘regular’ training reps. Tuesdays are 2km reps and Thursdays are 800s.
This week
Period: 6 Feb 2017 – 12 Feb 2017
Fitting in sessions this week was a little bit tricky. I don’t really enjoy training in the morning during the week. But I did my Wednesday run in the morning due to the hot weather, and Thursday I trained again in the morning, it was either that or lunch time and at lunch it would have been very hot again. On Thursday I trained at Olympic Park Oval which I don’t do that often, but it’s actually pretty convenient only a 2km jog from work!
During the week I volunteered at Nitro Athletics operating the javelin scoreboard which was a great experience. Here I am with Olympic javelin thrower Kathryn Mitchell!
Running
| Day | Details |
|---|---|
| Mon | Rest |
| Tue | 2km warm up 2 x 2km @ 4.24 pace w/ 2 min rest (8.42, 8.45) 2km cool down |
| Wed | 8km run (5.13 pace) |
| Thu | 2km warm up 4 x 800m in 3.10-15 w/ equal rest (3.10, 3.06, 3.10, 3.14) 2km cool down |
| Fri | Rest |
| Sat | 2km warm up 12 min threshold @ 4.24 (4.19 avg) 2km cool down |
| Sun | Long run 70 mins (You yangs 5.26 pace) |
1%-ers
| Day | Details |
|---|---|
| Mon | |
| Tue | |
| Wed | Quick post run stretches (11 mins) Easy bike ride in the evening |
| Thu | |
| Fri | Physio foot assessed/release work (60 mins) |
| Sat | Foot/calf stuff and foam rolling (40 mins) |
| Sun |
Summary
| Week | Phase | Runs | Km | Hrs | TSS | Fitness | Fatigue | Form |
|---|---|---|---|---|---|---|---|---|
| 36 | MARATHON | 4 | 59.2 | 5:17 | 426 | 61 | 73 ↑ | 23 ↑ |
| 35 | Taper | 4 | 41 | 3:32 | 314 | 61 ↓ | 55 ↓ | -1 ↓ |
| 34 | Marathon | 4 | 62.1 | 5:26 | 450 | 64 | 76 ↓ | 6 ↑ |
| 33 | Marathon | 4 | 63.4 | 5:34 | 467 | 64 ↑ | 82 | 2 ↓ |
| 32 | Marathon | 5 | 70.7 | 6:23 | 502 | 63 ↑ | 82 ↑ | 7 ↓ |
| 31 | Marathon | 4 | 48.4 | 4:13 | 367 | 61 ↑ | 68 ↓ | 8 ↑ |
| 30 | Marathon | 4 | 63.9 | 5:43 | 462.1 | 62.7 ↑ | 78.3 ↑ | 4.0 ↑ |
| 29 | Marathon / recovery | 4 | 58.4 | 5:06 | 426.2 | 61.8 ↑ | 77.3 ↓ | -0.6 ↓ |
| 28 | Marathon | 4 | 66.5 | 6:06 | 486.1 | 61.6 ↑ | 82.5 ↑ | 3.6 ↑ |
| 27 | Marathon | 4 | 66.5 | 5:50 | 482.1 | 60.1 ↑ | 79 ↑ | 0.5 ↓ |
| 26 | Recovery | 4 | 54.3 | 4:54 | 386.3 | 58.1 ↓ | 69.5 ↓ | 3.5 ↑ |
| 25 | Build | 5 | 64.9 | 5:51 | 454.6 | 58.3 ↑ | 72.0 ↑ | -2.3 ↓ |
| 24 | Build | 5 | 64.5 | 5:41 | 482.6 | 56.8 ↑ | 64.6 ↑ | 3.1 ↓ |
| 23 | Build | 4 | 46.9 | 4:07 | 340.5 | 54.9 ↓ | 51.8 ↓ | 7.3 ↓ |
| 22 | Build | 4 | 43.6 | 3:55 | 307.3 | 55.9 ↓ | 52.1 ↓ | 11.1 ↓ |
| 21 | Half Marathon | 4 | 41.8 | 3:31 | 311.1 | 58.0 ↓ | 55.0 ↑ | 20.5 ↑ |
| 20 | Taper for HM | 4 | 37.5 | 3:10 | 304.9 | 60.1 ↓ | 52.4 ↓ | 14.6 ↑ |
| 19 | Recovery | 3 | 41.6 | 3:39 | 302.6 | 63.0 ↓ | 59.8 ↓ | 10.5 ↑ |
| 18 | Half / Marathon | 5 | 71.8 | 6:03 | 541.4 | 66.6 ↑ | 86.0 ↑ | -7.4 ↓ |
| 17 | Half / Marathon | 4 | 66.5 | 5:47 | 490.2 | 64.3 ↑ | 79.7 ↑ | -3.2 ↑ |
| 16 | Half / Marathon | 5 | 64.4 | 5:32 | 479.2 | 62.9 ↑ | 76.0 ↓ | -7.7 ↑ |
| 15 | Half / Marathon | 5 | 71.4 | 6:09 | 527.1 | 61.7 ↑ | 77.8 ↑ | -7.8 ↓ |
| 14 | Speed / Half | 5 | 63.8 | 5:38 | 460.2 | 59.0 ↑ | 70.3 ↑ | -1.0 ↓ |
| 13 | Speed / Half | 5 | 59.1 | 5:20 | 419.4 | 57.5 ↑ | 60.9 ↑ | -3.7 ↓ |
| 12 | Recovery | 4 | 39.1 | 3:21 | 288.2 | 56.9 ↓ | 54.8 ↓ | 6.5 ↑ |
| 11 | Speed | 5 | 59.1 | 5:14 | 421.8 | 59.6 ↑ | 70.4 ↓ | 1.7 ↑ |
| 10 | Speed | 5 | 61.6 | 5:23 | 460.3 | 59.3 ↑ | 71.8 ↑ | -1.9 ↓ |
| 9 | Speed | 5 | 58.0 | 5:06 | 436.1 | 57.9 ↑ | 67.8 ↑ | 3.4 ↑ |
| 8 | Recovery | 5 | 49.7 | 4:18 | 395.8 | 56.8 | 61.5 ↓ | -1.3 ↓ |
| 7 | Base | 5 | 54.2 | 4:44 | 417.0 | 56.8 ↑ | 64.4 ↑ | 2.3 ↑ |
| 6 | Base | 5 | 51.3 | 4:33 | 392.3 | 56.1 ↑ | 61.0 ↓ | 1.5 ↓ |
| 5 | Base | 5 | 52.5 | 4:32 | 421.5 | 55.9 ↑ | 61.7 ↑ | 2.2 ↓ |
| 4 | Recovery | 5 | 46.5 | 4:03 | 353.7 | 55.0 ↓ | 54.5 ↓ | 4.4 ↑ |
| 3 | Base | 5 | 50.4 | 4:22 | 381.7 | 55.7 ↓ | 57.1 ↓ | 1.2 ↓ |
| 2 | Base | 5 | 50.2 | 4:23 | 381.2 | 55.9 ↓ | 57.4 ↑ | 5.9 ↓ |
| 1 | Base | 5 | 43.9 | 3:52 | 334.3 | 56.0 | 53.4 | 8.3 |
Great read Ben. Sounds like you have got your heel sorted, and I know under Chelsea’s guidance week 2 will be rewarding
Thanks Mechelle! Yes I think the heel will be fine, back to the physio on Wednesday to keep on top of it. Increase to 3 x 2km tomorrow will be interesting!
Good read Benny boy!