This week was a good week of training. It’s nice to be back to some proper weekly volume and I feel like I’m re-finding some form. My foot while still not 100 per cent is feeling has improved which is great because I think it was throwing off my running when it was sorer.
This week
Monday after ‘racing’ on Sunday I had a 12km easy run. I put racing in quotes because I didn’t feel like I had raced at all and found I actually felt pretty good in this run.
Tuesday back at the track for 5 x 800m reps. I usually throw on lighter trainers for track work but I have still been protecting the foot this week keeping the toe taped and running in well cushioned shoes. The reps went well hitting them all just under target time.
Thursday I decided to train after work and around Princes park. This session was a little too long to do during a lunch break, and I wanted to run somewhere with a good surface, reasonably flat and where I could run continuously. I ended up really enjoying this run, circling around the park 5 times in the cool dark evening conditions.
Saturday was the Western Athletics pack run at Brimbank Park. 4km threshold felt good at 4:40 pace and nice to catch up with some of the crew.
Sunday long run was made easier with a solid group of 8am starters. Chelsea, Mechelle, Brigitte, Tom and Dave.. thank you for the company. I was happy with my 20kms targetting 5:30 pace around the flats of the You Yangs.
Running
| Day | Details |
|---|---|
| Mon | 12km @ 5:15-5:30 (5:20/km, 153bpm) |
| Tue | 2km warm up Drills and strides 5 x 800 in 3:25 (3:19, 3:19, 3:22, 3:23, 3:23) w/ 1 min rest 2km cool down |
| Wed | Rest |
| Thu | 5km @ 5:30 (5:26, 148bpm), 3 min jog, 5km @ 5:25 (5:23, 156bpm), 3 min jog, 5km @ 5:20 (5:17, 155bpm) |
| Fri | Rest |
| Sat | 2km warm up 4km threshold @ 4:40 (4:37/km) 2km cool down |
| Sun | You Yangs long run 20km @ 5:30 (5:23/km, 154bpm) |
1%-ers
| Day | Details |
|---|---|
| Mon | Foot exercises, toe stuff only (5 mins) |
| Tue | Foam rolling (22 mins) |
| Wed | Foot exercises (17 mins) Glute activation and a couple stretches (15 mins) |
| Thu | |
| Fri | |
| Sat | Foot exercises (17 mins) |
| Sun | Afternoon walk (5km) Stretching (30 mins) |
Coming up
- 29 July – Lake Wendouree Road Race (15km)
- 12 August – Anglesea Surf Coast Ekiden Relay
- 10 September – Burnley Half Marathon
- 16 September – Princes Park Relays
- 15 October – Melbourne Marathon
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 week of training Ben. Good to hear you are getting back to normal training and enjoying it 🙂
His back!!!! Must be all those sleep ins