Marathon Plan

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136

Thurs - 1.5hr of foamrolling

Fri - warm up / 2 x 200’s / warm down. About 15min. Mentally i ready to go 2hrs earlier, but, was stuck in traffic which done my head in… Weird. On a motorway doing avg 10km/hr for 1/2hr.

Sat - Day got away from me with work.

Sun - Hills training
3 x hills, 51sec, 48sec, 49sec long hills.
I only been timing the up hill section, but, my race coming up, has a hill in the middle - i think i need to progress to 1km loops, of flat - up hill - small flat - down hill - flat. I think it will suit the race a lot more than just doing hard up hills easy flats and hard down hills.

Followed this with 20min of cycling to flush out the legs.

Mon - Planned on running a recovery jog - but ended up doing Foamrolling and shacking therapy on legs for 45min. Legs felt Great afterwards. Looking forward to a great workout Tue

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Seems I slept on my training watch and reset it, thereby deleting last weeks training…
Hopefully I remember most,

Last Tue,
Ran 600m laps of a park, continuous
Each lap I raised the heart rate by 5beats
125
130
135
140
145
150
155
160
165
170
Then tried for a 175, but only got to 172 and lasted only 180m.
If I remember, each lap got faster, but was erratic in the first few laps as it was uncomfortablly slow. I think the times went from just over 3min to to around just over 2min lap.

Wed,
Park lap 350m around, ran 1 lap fast, 1 lap easy.
Ran 4 lots of hard, easy and max heart rate again, 172.
Times were 65sec, except the last one in 62sec

Then some others arrived and we ran 8*200’s on 90sec cycle, all were close to 31sec

Thurs,
1hr of foamrolling

Fri
Raining and cold
600’s
1st, 1:44
2nd, 1:39
3rd, 1:36
4th, 1:36
5th, was just a medium 400 pacing someone else, 1:30

Max heart rate, 172, again

Sat/Sun had off

Monday,
1*600 on a proper track, but still in Flats.
1:33
Calfs and feet were a bit stiff and tender, so didn’t push too hard. Max hr 168.
Including the run and jobs, 40min.

138

Tue
A bit of a recovery session,
Running circuits, 40min, 5.3km, ave hr 134
10min stretching

Got a bit of a break now before my next client, so time for some therapy.
I do endeavour to record some of the shaking therapy for you guys, but I need somebody to use the camera

139

Wed
Just over 1hr 20min of training (with light showers every now and then - enough to fill the shoes up with water by the end)
Venue, usual Grass paddock/ local park area. To cover 600m, requires running around 3 x park grounds (all connected) but the middle ground is 1.6m higher, with a 45degree “hill” leading into it.
Goal was 4 x 600’s - with at least 10-15+ minutes between reps.
1 - 1:37
2 - 1:33
3 - 1:32
4 - 2:01 = lasted to around 500m, then died badly

Heart rate didn’t hit max today - 169. “current max 172”

Max Heart rate a few yrs ago was 183. With lots of Base aerobic, the heart should be Bigger, and now pump more blood per Beat. However, it’s not strong enough to pump Fast, RPM. With the right La+ training, the heart should also become stronger - a Stronger / Larger heart that can pump more blood per beat, and still pump at a fast RPM = some nice fast running in a few months time can/should be forecast.

Also - Maths wise for my 3km event coming up.
3km - 3000m
600m * 5 = 3000
Goal time is 8min 30sec
Goal time per 600m is 1min 42 (1:42)
1st 600m day gave me 1:36 - or a 6sec buffer per 600m, or 30sec buffer over 3km.
Current speed
600m in 1:32 = 10sec buffer per 600m, or 50sec buffer over 3km
Goal
600m in 1:25 = 17sec bufer per 600m or 1min 25 buffer over 3km

Not only does the time show nearly Triple the Buffer reserve - but as the speed increases, the Distance covered is now Over triple the reserve.
A 17sec buffer goal over 600m v’s 6sec buffer from last week = :slight_smile:

140

Thursday
Easy 6km jog - recovery session

Friday
Am - 50min of medium speed intervals - nothing too hard. Heart rate only really just hit 160

PM - 1hr of intervals
350m laps, on grass with little hill in the middle.
1 lap fast, 1 lap slow - done 4 times. No stopping allowed, not even for a second.
Times were, 56, 58, 58 and 60sec.
Goal for the session was 60sec laps… (for the fast ones)
Again, didnt hit max HR - about 168
Short rest - then 4 laps of run half a lap, jog half a lap

Sat - off, wanted to, but was out of town for a few more hrs than planned

Sun - 6km run at decient speed, but, within 20m of the end of the 6km, my hips started to feel funny, then the right Calf started to cramp up. So i stopped, then jogged very slow the last 1.5km to get to where i was going.

Mon - 1.5hrs of leg therapy
Then 1hr later, an easy 5km jog

Tue -
45min of intervals
400m laps (might be a bit longer??)
1 lap fast, 1 lap easy - done 4 times, no stopping for even 1sec
Times, 72,71,71,71
Small rest then,
4 laps of, jog 200, run 200
Times, 32,31,31,31

I can feel my left hammy is still tight from last week - more therapy today should fix it up

I am really noticing a huge difference the 600’s are making. Makes anything slower feel soooo much easier.

141

Wed
1hr 12min workout - 8.5km - ran the efforts in Flats, ran the rests in joggers.
Location, Park - with a small 1.5m hill half way
Heart rate
avg - 120
Max - 167

200m - 31sec,
2min rest
200m - 29sec
active rest, 12min
600m - 1min 31 (smashed me with La+)
active rest, 18min
200m - 33sec
3min rest
200m - 33sec
6min rest
512m - 70sec (eq to 400m in 54.5sec)
 Absolutely drilled me with La+
warm down

Not sure how much faster i can go in Flats - esp on this parkland circuit.
I think it’s time to up the distance towards 1km reps.
3.5wks till 3km race.

142

Thur
5.3km recovery run
23min
Avg hr 133

Fri - AM
6km recovery jog
27min 40sec

Fri - PM
47min - intervals
Max Hr 165 (so, hard, but not super hard)
2 lots of 5 x 200’s with a 100m jog recovery (34sec avg - both time for effort over 200m and 100m recovery)

Sat
Off

Sun
29min of running circuits
Would have been 50+ minutes - but my inner hammy and groin cramped up doing some squats = end of session

Total for week
4 1/2hr of training

Mon
Plenty of self massage / foamrolling and stone massage

Tue
50min of running circuits (goin still preventing any speed work, more so on the right leg)

143

Wed
Groin/hammie mostly better - Lots of therapy on Tue afternoon
Been a very Dry and Cold week

1hr 12min training
Just under 12km
Heart rate avg - 132
Heart rate max - 172 (still cannot break that 172 barrier)

Session - 2 sets of 10 x 200’s with 100m jog recovery (like doing a broken 3km)
Goal - run at projected race pace for 3km over 200m
jog the 100m recoverys - Never stop to walk

Times were avg 34sec North - 34sec South - Last one 31sec on both sets
Recoverys were roughly 38sec

144

Thurs
Lower legs pretty smashed - so spent a solid hr doing therapy, mostly foamrolling - starting from the hips and working down.

22min recovery session - Run the block, ride a spin bike whilst another guy runs the block - repeat 3 times.
Feeling much better now.

145

I’m coming up to Queensland in November…

146

Pan pac Masters?
Will have to work out a catch up otherwise

147

yep, pan pacs.

it will be my return to competition. absolutely no idea how I will go, especially in the 200. my best event is the 60, but that’s on monday when I will be back at work… :stuck_out_tongue:

148

Sounds good.

Fri - AM - Burpee challenge - It’s like doing energy wise, a 5km hard run or time trial but with exercises in it.
Last yr - I got it down to 14min 10sec
Fri, i pulled out a 13min 50sec.

Fri - Pm - Easy 25min running workout.
Helped pace out a couple of guys to PB’s over 1500m - 5min 52 and a 6min 20s. (nice and easy for me)

Sat
Off

Sunday
10km run - 39min 11sec. Very hilly course. Tried to keep the heart rate under 160- but, a few hills get is just over that (which is normal for that course) - over that course, and keeping the heart rate under control like that, it’s around a 40sec PB.

Monday -
off
Lots of foamrolling. Mentally i was feeling great in the car at lunch time, planning my afternoon training - was in the car for 1.5hrs. Once i got out of the car… Man i was stiff. Ended up doing over 1hr of therapy.

Tue
45min of
Bike, row, run.
About 3-4min each leg, keep rotating through.
There was three of us, rotating through the sets.

Starting to feel heaps better today.

149

hmm - missed a couple of training…
Last weekend - 3km race (well, 3.15km)
1st 1km = fairly flat, just some minor rolling rises (except the slower people said they felt them…)
Next 800m is up and down a long hill
Next 500m is flat
Then up a steep bridge and off the finish

Last year, i was pushed the entire way (heart rate graph shows no letting up)
This year, i won by 300m or so, and found myself in lala land a few times (heart rate graph shows major swings up and down)
As soon as i finished, i jogged off for a warm down lap
Last yr, i had to stand around for few minutes to recover

Certainly, training has been much harder than that race - it’s good to win (1st road race win in like 13yrs??)

The next day, Monday, massive drive home (so no training)
Tue - knee feeling a little sore, so some therapy

wed - knee feeling a little sore, but felt fine during training.
10 x 300’s with 100m walk recovery
Avg 52sec 300m, with approx 75sec walk
1st 5 felt easy, next 5 got progressively harder - although the last two, i pushed to 50sec pace (but being the last two, they felt like sprints…)

Thurs - knee pretty sore - lots of foamrolling, and felt it click, felt better, but, still sore
Fri am. - knee pretty sore still. Maybe it just needs to warm up? I’ll get stuck into it today - really need an easy jog, or cycle today.

Sunday coming - 5km race

150

Fri pm
10x200s with walk 200m recovery.
Pretty easy stuff. Just keeping the knee safe

Sat
Off

Sun
5km race. 3rd.
Was very hot after a cold winter. Being used to running in single digit figures, the mid 20s today was burning… But its all good.
Race was max capacity at 1500 people.
The worst part was shoe lace coming undone after half a minute…
Heart rate was steady around 168 till 3k, then 170 till 4 then rose to 174, the highest reading hr in 6 months.

151

what’s wrong with your knee? what kind of soreness??

152

Hurt it at home, excess load n twisting etc, moving rubbish to take to the dump.
Like a deep pain, ligaments.
Its about 95% good now

153

Mon
Start of fast speed endurance phase.
Aiming for 400, 800, 1500m at early nov marsters games.
Plus i heard of an 1500m event at similar time, potential prize $$?

About 45min session.
Didnt want to overdo the session, so just 2 x 300s. With 10min between
1st, 42.73
2nd, 41.04

154

do you not double knot them?
Did it make a difference to where you placed?
Happy with 3rd?

155

I see you have deliberately avoided my events because you are clearly too scared to face me… :wink: