This week was all about the Sunday SUPER run. Sharon and I had a 3 hour 30 min time on the feet run and happy to report that other than being pretty tired afterwards it all went rather well.
This week
Following last Sunday’s 30km run at pace I was given two days off. My program is very much based around the long runs now so I get good recovery afterwards. I like to still do something though so MondayĀ I did my foot exercises and some foam rolling. Tuesday I did some strength and glute activation work.
Wednesday, a very windy 4km threshold on the yarra trail bridge to bridge loop. My km splits were 4:26, 4:45, 4:32, 4:46. Take a guess which were with the wind and which were into the wind š
Thursday I had a new session to tackle. Chelsea called this a benchmark session. 8 x 800 in 3:50 (about 4:47/km) with 3:50 jog recoveries. I enjoyed this one and didn’t think I was ever really working hard. I did find once I stopped my legs felt a bit tired from the volume. A little over 15km in total with the warm up and cool down.
I was happy to have just a short run on Friday. I packed my running shoe bag which actually had my work shoes in there from yesterday, oops. Luckily I was wearing an old pair or runners casually that were good enough to do my 6km in. I also got rained on but I remembered my rain jacket!
Saturday was a rest day. My main priority was to fuel up for Sunday’s run. I got my carbohydrate intake in (456g carbs) but on reflection I should of tried to keep fat intake lower. I also did my foot exercises (minus calf raises as I don’t want tired calves) and mobility exercises to try and make sure everything was moving well and reduce any unnecessary effort.
SundayĀ involved a bit of preparation. I lay everything out the night before ready to go:
- Running shoes
- Running socks, shorts, shirt
- Long sleeve running top
- Energy gels x 3
- Plastic cups and water (drink station practice)
- Post run recovery drink (first endurance ultragen)
- Post run snack (hammer nutrition bar)
Pre long run I eat two pieces of toast with jam. There’s no need to eat too much because I’ve loaded up glycogen stores the day before so this is just a top up.
We had a good group for the first 90 minutes with Chelsea and Dave along for the run. After that it felt a bit more serious with just Sharon and myself and 2 hours of running to go. But I felt like the time ticked by pretty quickly. By the time we looped through the opposite side of Sandy Creek Rd another hour had ticked by.
A quick drink stop and we continued on for the last hour with another loop around the flats and branding yard area. We wondered if we would hit the wall during this run but it never came and we actually finished the run strongly with a gradual down hill to help our stride along.
This was Super run number 1 with another one to come in a few weeks time!
Running
| Day | Details |
|---|---|
| Mon | Rest |
| Tue | Rest |
| Wed | 2km warm up 4km threshold @ 4:40 (4:38/km) 2km cool down |
| Thu | 2km warm up 8x800 in 3:50 with 3:50 jog recovery 2km cool down |
| Fri | 6km easy (ran by feel 5:33/km, 144bpm) |
| Sat | Rest |
| Sun | Super run.. 3:30 time on feet - 37.1km, 5:39/km |
1%-ers
| Day | Details |
|---|---|
| Mon | Foot exercises and foam rolling (45 mins) |
| Tue | Strength/activation exercises (25 mins) |
| Wed | Post run stretches (5 mins) |
| Thu | |
| Fri | |
| Sat | Mobility exercises (24 mins) |
| Sun | Afternoon walk (5km) |
Coming up
A lighter week this week which is nice. Starting to think about the Burnley half marathon which is only a few weeks away now.
- 10 September ā Burnley Half Marathon
- 16 September ā Princes Park Relays
- 15 October ā 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 |
Hey Ben,
Great week of running. Thankyou for keeping me sane, not getting me lost and telling me when to have my gels (basically you did everything but run for me!!). You will achieve your target this marathon – complete faith, you are running well š
Thanks Sharon!! That run would have been a lot harder without your company, makes all the difference having good training partners š
Good writing and good running Benny boy! Bad man for not turning up to Rec Running!!! Shame Shame Shame Shame! Keep going, spring is coming and the end is near! You have done incredibly well and continue to do well.
This is your post so Iām not making one mention of that other lady that runs with you….:)
Oops I felt bad but rec running was the last thing on my mind, even had it in my calendar but completely missed it! Yes I can feel the spring weather coming, praise the lord of light! Poor other lady… lol