On sat, before the race - I was stressed out to the max. Not for nerves for the races, but, driving for a few hrs in stupid traffic (with three kids), ordered a coffee and it took 25min…
The start was delayed 40min. Seems everything i did that day before the race, involved Delays outside of my control - and it started to piss me off…
And i don’t think i really recovered from that point on.
Tue - Wed - Thur = Days off. Getting therapy cupping and it’s working a Treat.
Fri - “ran” around during morning training, more really just showing a couple of new girls how to train, just enough to flush the legs out.
Might do the same this arvo? or might just have it off…
Writing up goals for the next 6 x months. Ending with a 10km run as part of a triathlon team (an event we have won as a team for the last two years)
Goal will be as close to 30min for 10km as i can.
Main volume work will be race pace training intervals.
eg
200m at 36sec
300m at 54sec
400m at 72sec
600m at 1min 48sec
800m at 2min 24sec
1km at 3min
So example - doing a workload of 6-8km
Cycle 1
30 x 200’s at 36sec with 36sec recovery
Once mastered, move onto
cycle 2
20 x 300’s at 54sec with 1min recovery
Once mastered, move onto
cycle 3
15 x 400’s at 72sec with 72sec recovery
Once mastered, move onto
Cycle 4
10 x 600m at 1;48 with 2min recovery
Once mastered, move onto
Cycle 5
10 x 800m at 2min 24 with 2:24 recovery
Once mastered, move onto
Cycle 6
8 x 1km at 3min with 3min recovery
So - that gives 1 month to master each cycle and include a deload week before the main 10km
Each week - include a Fast 280m or 200m run
Each week - include a Time trial over various distances - eg, 2km, 3km, 4km, 5km, etc - am thinking - to organise a group of runners and run it Handicapt. eg, the slowest starts on Zero, and the fastest might start 15min later. With the goal we all cross the line within a few seconds of each other
Each week - include One long run (this might include a few bursts at race pace, but without letting the Heart rate get into La+ zone)
The other thing i’ll be training acording to my body PH levels. (acid or base)
so example,
If i’m struggling to get out of Acid and into neutral (7.2-7.3ph) then i’ll run it easy.
If i’m around the right zone (7.2-7.3ph) then i’ll do a work set.
Hard La+ training will create lower PH - or more acids.
So - each cycle starts with Harder La+ sets,
an example,
30 x 200’s might be too hard ATM - so it might be, 3 sets of 10 reps ATM - and producing La+
But, by the time i’m running 30 x 200’s it’ll be much easier, and therefore Less La+ -
So -
More La+ means ill be running these during the week maybe 2-3 times
As i adapt, and they become easier, and more aerobic, I’ll be able to do them 4-5 times a week
As such
Cycle 200’s
Week 1 might see say 40km weekly total
week 2 might see say 50km
week 3 might see say 60km
week 4 mgiht see say 70km
week 5 = deload - 50km
New cycle (300’s)
week 6 mgiht see 60km weekly total
week 7 mgiht see 70km
week 8 might see 80km
week 9 might see 90km
Or week 6 might re drop back down to 40km? or 50km? It depends on the Acid/base balance and recovery.
A sample beginning week might be
Mon - Recovery day or OFF / swim
Tue - 3sets of 10 x 200’s
Wed - 2 sets of 12 x 200’s and 1 set of 6 x 200’s
Thur - Recovery run / swim
Fri - 280m Time trial - 3 sets of 10 200’s
Sat - 3km time trial
Sun - Long 1.5hr jog with 10 x 200’s with longer recoverys, perhaps 5min
And then by the end of the 1st cycle
mon - recovery day or off / swim
Tue - 1 set of 30 x 200’s
Wed - 280m TT with 1 set of 30 x 200’s
Thur - revovery day
Fri - 1 set of 30 x 200’s during a 15km run
Sat - 5km tt
Sun - 1.5hr run, with 30 x 200’s during the run - eg, 30min run then 30 x 200’s, then 30min run
