Traning Log Week Commencing 24th March

Saturday 29th Mar
Strava

My last run of March was to be a big one.  My first 30k run since September last year - which incidentally was the run where ITB issues started to flare up.  I was a touch nervous not really knowing how my body was going to handle the distance.  I'd done 27.5 a few weeks back and I was certainly hurting at the end of that one.

I decided on an out and back route from Yarra Glen to Healesville, usually a very picturesque road.  Not this morning though as a grey mist settled in and didn't lift at all, which was quite disappointing as I was looking forward to the scenery to keep me company.

I set out nice and controlled and was pleasantly surprised to be consistently hitting my goal 5:13/km pace without really trying to control my pace.  It seems that I have set a pretty good goal pace as it feels natural to run at this effort level.  A few rolling hills kept things interesting.  The half way mark came and went in Healesville and I was feeling pretty fresh, which isn't too much of a surprise at the 15k mark.  Up the Mt Rael hill just outside of Healesville certainly hurt, but I knew it was only 3-4km then mostly a downhill run into the finish.

The halfie ticked by in about 1hr 50mins, not too bad, pretty standard.  I still felt good and thought it was a good time to have a quick bite to eat.  25km rolled around in no time and I was still feeling remarkably good.  Only 5k's to go so I upped the pace a bit and started doing a couple of sub 5 minute kilometres.

Clearly I had forgotten what 30km feels like though.  I started to fade as soon as the 28k ticked by.  Pushed too hard too early.  Still, I didn't hit the wall, I simply started tiring.  My pace was still consistent at around the 5:13 mark, but I was certainly counting down the k's to the finish.

The Yarra Glen hotel came into view and I pushed the last k to see what I had left.  As it turns out, I had a fair bit left.  My legs were sore for sure, but that's what happens after 30k.  The walk to the bakery after however was not pleasant.  My brain was saying walk, my legs had other ideas.

All in all, a very successful long run.  Building confidence that I have the distance in me and that my goal times are pretty much spot on.  Time for an easy week now!

I finished up with 30.1km at 5:11/km pace.

Month to Date: 222.3km

Year to Date: 557.2km

Anatomy of Training : Body Maintenance

While dissecting my training I have discussed why my previous marathon training plan was Doomed To Fail and also explored the reasons why particular training sessions are advised and why I have incorporated them into a new training regime.  Next up I'm going to try and outline the importance of taking care of your body, in particular strength training, warm ups and self massge.

Traning Log Week Commencing 17th March

Sunday 23rd Mar
Strava

The day after the long run up the 'Nongs and I was really feeling it.  I was sore.  But I battled out of bed, got compressed up and headed out the door for a nice easy recovery run.

Two laps of my local loop just to keep on running.  Nothing interesting happened.  It was slow and it wasn't overly enjoyable.  I never really enjoy my recovery runs.  They're too slow and a bit boring.  I'm thinking I might start listening to some music on this run just to keep my mind off things.

I ended up battling through 9km @ 5:26/km - although it felt much slower.  I've just clocked over 500km for the year and up to 168km for March.  The goal of 200k in March shouldn't be too hard for the last week since I have a 30k run planned for Saturday.

Month to Date: 168km

Year to Date: 502.9km

Traning Log Week Commencing 10th March

Saturday 15th Mar
Strava

Last full day in Noosa, sun shining, what better time to get out and do a halfie?

I'd checked out the Noosa Half Ironman course and decided to do the run leg of that event as it passes right by where we're staying on Gympie Terrace.

In all honesty, it was a pretty boring run.  Heading up to Hastings St, turn around, run back passed the resort, keep going for another 2.5k, turn around and repeat.

Certainly the least enjoyable run up here.  Despite the sun shining and heaps of people out walking, running, cycling, I just couldn't get into the right head space.  The sun was baking by 7:30 and I was really feeling it.  I had the familiar feeling of heavy legs and then the lighten up around the 6-7k mark.  The heaviness crept back in way too soon for my liking.

I was in the hurt locker from 16k onwards.  Everything was hurting, and it was only a 21k run!

Thankfully I had the pool to jump straight into when finished which certainly makes things better.

I don't know what it was that made me struggle today.  I'd say a combo of warmer than normal weather, lack of decent nutrition (who does look after themselves on holidays?), too much beer for the week and not really doing my strength work.

Back to Melbourne and back to reality tomorrow.

I finished with 21.7km @ 5:11/km.  Not too bad but was hoping for quicker.

Month to Date: 117.7km

Year to Date: 452.6km

Thursday 13th Mar
Strava

Decided to head out to the Noosa National Park again today, but didn't hit the tracks as this was only to be a short run.  Glad I didn't push myself today too.  Started to really feel the affects of running in hot and humid conditions.

The runs I've done so far have all followed a similar pattern.  They start out pretty quick but the return journey's I'm really battling.  Today was no exception.  Cruised into the National Park in good time again, turned around and headed back the same way and hit the proverbial brick wall at the 7.5k mark.  I'm clearly going out too hard.  Just getting carried away with the flat roads and my Garmin constantly beeping at well under 5 minute kilometres.

I was completely shot after 8k today.  Pretty ordinary effort really.  Breathing was tough, legs weren't working and I didn't have any water.  I thought for sure there would be a water point somewhere along the run, but nope, nothing at all, not even at the entrance to the national park.

I'll be having an unofficial go at the official Noosa half marathon on Saturday.  So I'll just be running the half marathon course.  I'll have to start out much easier if I'm going to even survive 21k, let alone run it in a semi respectable time.

Today's stats were 8.2k @ 5:04/km.

Which gives me:

Month to Date: 96.0km

Year to Date: 430.9km

Anatomy of Training : New Training, New Hope

In part one of my training anatomy - Doomed to Fail - I detailed my failed marathon training and the mistakes I made.

After my mandatory ITB recovery phase, I vowed I was going to try again and get it right.  So my 2014 training has taken on a very different look and feel. 

I wanted to fix my tendency to just do random runs whenever I felt like it.  I didn't just want to run for the sake of running.  I wanted to know WHY I was running.  What led the experts to develop a training programme the way they have?  Why run intervals?  What are the benefits of hill repeats?  What benefits does a long run provide vs a tempo run?  I wanted understanding!

Training - for anything - is all about adaptation.  By putting different stresses on the body, and energy systems, the body is forced to adapt, so what once was hard becomes easier.  The question now is, what are we trying to adapt, and what sort of stress/stimuli to exert in order to achieve optimal adaptation.  The buzz words are Lactate Threshold, VO2max, Running Economy etc, etc...These are all adaptations to the aerobic engine, which while important, are only a piece of the puzzle.

I'm going to break down my weekly running routine, and try to explain why I am doing a particular workout/run.

Training Log : Week Commencing 3rd March

Sunday 9th March
Strava

Noosa National Park

No chance for a long run on Saturday this week as I was on my to Noosa on the not so Sunshine Coast. Add to that my little girl feeling rather sick with a double spew before we even got on the plane and making it a Sunday run was obvious. 

Anatomy of Training - Doomed To Fail

In 2013 I set out to complete the Melbourne Marathon.  I failed.  I didn't even make it to the start line.  In my attempt to achieve my marathon goal in 2014 I've tweaked my training considerably.  In a mini-series, "Anatomy of Training" I will talk about my failings and what I have done to try and address those failings.

Training Log : Week Commencing 24th Feb 2014

Saturday 2nd Mar
Strava

An easy Sunday recovery run around the block.  For the first time in a while I could tell my legs had some pretty decent kilometres in them for the week.  But, take it easy I did and after a 25k on Saturday, backing up with 7.3k was a decent enough result.

The end of a pretty big week for me, finishing up with a touch over 54k.  That's also the end of my three week "block" in which I managed 51, 50 and 54 kilometres per week.  I also added more hills to my longer runs so I'm very happy with my three weekly progress.  A bit of fatigue, but no signs of any ITB issues flaring up again which is pleasing.

An easier week next week, then starting my next three week block.

Month to Date: 32.4km
Year to Date: 367.7km