Second week of speed phase completed and all going well. The long Easter weekend has been great and have gotten a bit of cross training in walking my buddy Kip.
Easter weekend
Thanks Janice Easter Bunny for visiting the nephews and niece. They always enjoy the visit!
Upcoming races
Athletics Victoria XCR’17 competition kicks off next week starting at Jells Park. A 6km hilly cross country relay race. Looking forward to getting back into the cross country and road racing season and this will form part of the training for the marathon.
I have been convinced to do Gold Coast half marathon this year. Doesn’t really take too much convincing to head up to the Gold Coast. This will be another good lead up race for Melbourne Marathon and hopefully Sharon and I will be sneak under 1:40:00. Not sure I can do it though!
This week
Tuesday a new session 10 x 1 min @ 4.10 w/ 1 min jog recoveries, thanks to Peter for joining me on this one. We were a bit faster than 4.10 on the efforts but I actually didn’t find it that challenging. Will be doing the efforts a bit harder next time.
Wednesday probably my best Wednesday run in quite a while, maybe because the Tuesday volume was a bit lower. It felt good and my average heart rate was good at 150bpm.
Thursday was hard work with 5 x 1600m reps at Altona Hill with a pretty fast target pace at 6:55. It’s made more difficult with the terrain up and down some short but still challenging hills. My fourth rep was way off the mark, but wasn’t helped by going out much too fast on the first rep.
Saturday we had the Western Athletics pack run at Werribee Mansion. A good threshold with pretty even km splits and hitting the 4:24 target average pace. But with how my threshold runs have been feeling and analysing the data I think the effort might be harder than lactate threshold. Next threshold going to try dialing it back to 4:30 per km pace and reassess.
Sunday my second week of 2 hour long runs. Unlike last week which was fairly flat, this week we ran a rather hilly route reverse great circle drive, cutting across to top of saddleback and along northern range trail.
Running
| Day | Details |
|---|---|
| Mon | Rest |
| Tue | 2km warm up Drills and strides 10x1min at 4.10 with 1min jog recoveries (efforts were between 3.50-4.10) 2km cool down |
| Wed | 10km easy (5:21 pace/150bpm) |
| Thu | 2km warm up Drills and strides 5 x 1600 @ 6:55 w/ 1 min rest (6:39/165bpm, 6:49/171bpm, 6:51/172bpm, 7:07/170bpm, 6:57/169bpm) 2km cool down |
| Fri | Rest |
| Sat | 2km warm up 18 min threshold (4:24 pace/175bpm) 2km cool down |
| Sun | Long run 2 hours (You Yangs hilly 5:36 pace/155bpm) |
1%-ers
| Day | Details |
|---|---|
| Mon | Massage (60 mins) The Stick (16 mins) |
| Tue | |
| Wed | Foot/calf stuff and foam roll (40 mins) |
| Thu | |
| Fri | |
| Sat | |
| Sun | Foam rolling (30 mins) |
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 |
I thought I knew that face, in the back of your car.!!! Hope he behaved himself.
Haha yes he was well behaved, he enjoyed going for walks each day
Yay Ben – Gold Coast here we come – and this time we conquer :). You can go under 1.40.