This week included some recovery, pacing my team mate Sharon in a 10km, failing to complete one of my training sessions and a free pair of shoes!
Wyndham Rotary Fun Run
Having recently run a 10km PB in December and then another 10km PB in January – I wasn’t keen on doing another all out 10km race effort at this point in time in my training. Racing a 10km properly requires a taper, a huge effort and then some recovery time. But I still wanted to run the Wyndham Rotary Fun Run to support the club and the fun run and the fact that it’s a few minutes from home!
From talking to Sharon earlier in the week I found out she was predicting to run about 50 minutes which is about what I wanted to run as an easy effort. Sharon is capable of around a 43 minute 10km when she’s fit but coming back from injury. We hit our first km perfectly in 5 minute pace and gradually got faster throughout the run, coming through the last few kms in 4.40ish pace and crossing the line in 47:28. Have to say I’m really happy I can do that at a reasonably easy effort and it’s awesome to see Sharon on the come back. She even took home silver in her age category!
The coach was down too – Chelsea ran an impressive 21:22 in the 5km and won her age category! We’re actually running very similar times, I was only 9 seconds faster in my 5km PB last week!
Winning shoes
I was very surprised to find out I won a prize for registering early for the Wyndham Rotary Fun Run. A free pair of Mizuno running shoes!
Now I’m definitely obsessed with trying out different running shoes so if I can get shoes for cheap (or FREE) I’m excited. I dropped in to Athlete’s Foot Sunday afternoon and picked out a pair of Mizuno Wave Inspire 13’s. I haven’t run much in Mizuno shoes before. Always been a little unsure of the wave plate design which can make the heel feel hard while the forefoot can be soft – this was the case in one pair of Mizunos I had anyway. But I’ll be keen to rotate these in on some easy runs to see how they go!
First Endurance
Re-stocked my 1st Endurance MultiV supply. I know many people would say multi vitamins are a waste but I feel like they’re helpful. Mainly because I sometimes don’t eat the most nutritious meals so I feel like they’re a good backup.. Around 5-6 months ago I switched from Swisse Men’s Ultivite to 1st Endurance. Mainly because I was looking into iron supplements.
I found MultiV which is a combination of multi vitamin and includes a decent dose of iron and specifically designed for endurance athletes. They’re supposedly meant to increase time to exhaustion and decrease lactate levels – and well I’ve definitely been running better since taking them so maybe it works? Ultragen is also one of my favourite post run recovery drinks.
This week
Period: 27 Feb 2017 – 5 Mar 2017
Every fourth week is a planned recovery week. My long run was only 60 minutes which I ended up doing on Wednesday and overall weekly mileage is slightly lower this week.
Tuesday I had an awful session. This is the 3 x 2km track session, which I’d say is the hardest session of the week. I made it through the first 2km OK but my legs were feeling tired, then the second rep I made it to 1600 and decided it was too hard of an effort and stopped. It was a hot afternoon and my legs were tired from my 5km race and gym work I did on the Monday.
I ended up doing a longer cool down which included some barefoot running on the grass which I rarely ever do but it felt really nice. Then the rest of the week I trained really well. As much as I hate not completing a workout I think it was right in this instance to listen to my body and call it early.
Thursday I did a really solid 800 session.. doing my reps in 3:05, 3:03, 3:04, 3:05. That’s the best I’ve done them so far and I felt good. Similarly on Saturday I did my threshold fast, not meaning to but I went through the first km about 10 seconds too fast but felt comfortable and then didn’t really slow down. I may have been in a bit of a trouble if it was a longer threshold, but 12 minutes at 4.13 pace felt good.
Running
| Day | Details |
|---|---|
| Mon | Rest |
| Tue | 2km warm up Drills and strides 3 x 2km @ 4.24 pace w/ 2 min rest (Completed 1 x 2km in 8.46/171bpm and 1 x 1600 in 7.07/174bpm) 2km cool down Extra 2.6km bare foot jog on grass |
| Wed | Long run 60 mins (Melbourne lunch run, 5:23 pace/161 bpm - Hot) |
| Thu | 2km warm up Drills and strides 4 x 800m in 3.10-15 w/ equal rest (3.05, 3.03, 3.04, 3.05) 2.6km jog with Western Recreational Running Group as cool down |
| Fri | Rest |
| Sat | 2km warm up Drills and strides 12 min threshold @ 4.24 (4.13 pace / 174bpm at Altona Hill) 2km cool down |
| Sun | Wyndham Rotary Fun Run 10km pacing (4.48 pace / 167 bpm) |
1%-ers
| Day | Details |
|---|---|
| Mon | Strength training (45 mins) |
| Tue | Foot/calf stuff and foam roll (45 mins) |
| Wed | |
| Thu | |
| Fri | |
| 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 |
Nice shoes!!!