This week I began the speed phase of training and also had a decent increase in my long runs. Also did a couple of training runs with Brigitte before she heads off for Boston Marathon!
Brigitte heads to Boston
Very excited for Brigitte who heads off to Boston this Tuesday! What a great experience that will be. Can’t wait to see how my training buddy goes!
Tash runs half marathon PB
Shout out to Tash @tashruns4evan – I have been helping Tash with her training program for the Canberra Half Marathon. Today she broke her half marathon PB from January by about a minute and a half! So quite proud today, she did all the hard work and it paid off and I’m sure will continue to keep improving!
New technology
If you have followed my posts you would know I am obsessed with running technology. So when the new forerunner 935 was announced I had to have it… it’s the watch I have been waiting for.. Garmin’s new top of the range running and do everything GPS watch.
I liked the new Fenix 5 but forerunner 935 brings the Fenix’s features into a lighter weight package which makes it perfect for runners. Some of the improvements over the 235 include… barometric altimeter, better display, better battery, latest connect iq support, improved user interface, strava live segments, revamped optical HR sensor, additional performance metrics like performance condition and training effect.. phew.. plus it has full multi sport support including triathlons with transitions, not that I plan on doing a triathlon at all!
This week
New sessions this week with the change to speed phase.
Tuesday was step down reps with 1600 fast, 1200 around threshold, 800 faster, 400 fastish, 200 fastest – with a 400 jog between each one. The first two reps were alright, but once I got to the 800 fast it was HARD to run that fast after the earlier reps.
Wednesday the usual 10km lunch run, not bad.
Thursday 400s at the old Olympic track. It felt good doing 400s, I think the last time I had done them was Falls Creek, but these weren’t as brutal as quarters since I got a 2 minute rest.
Saturday threshold along Skeleton Creek trail. Oh man this was hard work. It was hot and windy. Good pace on the way out, then turned around at the 9 minute mark, and came back into a very strong wind. Heart rate went up and pace dropped pretty dramatically. But happy to complete the 18 minutes.
Sunday an increase in long run duration to 110 minutes.. although my route took me a little longer to 2 hours total. Felt good, heart rate was good, I think the cooler weather made a difference. Gave me some confidence that I can still handle the longer runs pretty well.
Running
| Day | Details |
|---|---|
| Mon | Rest |
| Tue | 2km warm up Drills and strides 1600 in 6.50 (6.49/171bpm), 1200 in 5.20 (5:18/177bpm), 800 in 3.00 (3.08/178bpm), 400 in 1.40 (1.43/172bpm), 200 in .40 (41/168bpm) w/ 400 jog recovery 2km cool down |
| Wed | 10km easy (5:14 pace/161bpm) |
| Thu | 2km warm up Drills and strides 6 x 400m in 90 w/ 2 min recovery (88, 86, 87, 88, 87, 87) 2km cool down |
| Fri | Rest |
| Sat | 2km warm up 18 min threshold (4.25 pace/176bpm) 2km cool down |
| Sun | Long run 110 minutes (You Yangs 120 mins/5:19 pace/152bpm) |
1%-ers
| Day | Details |
|---|---|
| Mon | Shoulder posture and release (20 mins) |
| Tue | Foot/calf stuff and foam roll (50 mins) |
| Wed | Core work (15 mins) |
| Thu | |
| Fri | |
| Sat | Foot calf/stuff and foam roll (50 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 |
Found you through Instagram. Did you consider the fenix 5 instead of the 935? I also went the 935 route, but as I wear the watch as my daily driver I’ve been tempted by the fenix, specifically for the better glass screen. Curious to hear your thoughts.
For me the choice was easy. I want the best running watch so the lighter weight of the 935 is a big selling point for me. The fenix 5 is 70% heavier than the 935.
But I agree the fenix 5 is a slightly nicer daily driver with the glass screen and stainless steel bezel. If you don’t mind the extra weight the fenix 5 is a very nice option.
Although having said that the forerunners make great daily driver watches too. They’re designed to be worn 24/7 and I wore my forerunner 235 daily 24/7 for the past year and a half and continue to do the same with 235.