AM: A perfect day (cooler and sunny day with low humidity) greeted the 'Three S's' as we headed out for he hilly and tough pipeline loop; Darlington to Mundaring and return loop. Headed out slowly, trying to keep my HR at a constant level, trying to iron out all the peaks and troughs. As normal, S and S burned me off up to Fred Jacoby, and then caught me up just before Mundaring, as they stopped at Fred Jacoby, whilst the old trusty Tortoise plugged away without a stop. The run went by very quickly and easily without any real stress on my body apart from the distance. I think keeping the effort (HR) constant is really helping. 33.21km @ 4.50min/k; Ave HR 141
PM: An easy 30min on the grass and trails of Pery Lakes. A little stiff ans ore in the first km but warmed up and then felt goood running the last few at 4.25min/k pace; 6.8km @ 4.40min/k; Ave HR 140. Total 40k's for day
Saturday, February 7, 2009
Friday, February 6, 2009
Easy 10k
Ran from home down to Burswood on a cooler although windy morning. Seemed plenty of runners out this morning which is great to see. Again pulled up ok from yesterdays tempo run which is further sign that I am adapting to the training. 10.0km @ 5.07min/k; Ave Hr 131bpm.
Tomorrow should be interesting. I have a double run now on my long run day, the reasons highlighted below from 'J':
Saturday double run...
I see lots of benefits, not all of them physiological... essentially marathon training is about time on your feet, maximum aerobic efficiency and maintaining this at as high a % VO2max as possible. A term I like to use is “resistance to fatigue”. The better you handle your long runs, the better you will run a marathon. The better you can recover from hard and long sessions, the easier you will find a marathon on your body (and the faster you will go). Improving in the quality sessions are really important, but handling and backing up from the long runs is also imperative. Right now I don’t think you handle and back up form your long runs well enough.
Doing another run in the afternoon after your long run will:
1. Increase the effects of the long run (fat burning, increased capillarisation, and just time on your feet).
2. Right now your body is used to resting after a long run. You do a long run and your body says, “Oh I’m tired. Time to stop!” Well, if we send it the message “no, you are not done yet. Get out there again.” You will force your body to cope and adapt and be ready again for more. It is like the stimulus and recovery we talked about before. If we give your body this extra stimulus (that it doesn’t usually have, is not expecting and is not wanting!), it will be forced to adapt and then be ready next time to handle the long run better – just in case it has to go again.
3. I think for you this could be a real boost as right now, you are ‘letting’ your body take a lot of recovery after a long run. You will still get two easy days after, I’m just adding one more run in there. I can add a second run in on your quality days, or other easy days, but I think you will get the most benefit out of backing up on your long run day. Plus it is a Saturday, so you have Sunday to recover (and Saturday during the day).
4. Double run on the long run day is the only way we can overload the marathon distance during prep. The tempo runs and long runs are the most marathon-specific sessions. We won’t go longer than a half marathon at pace during the prep. Adding a second run on long runs days (from time to time) gives the over-distance end of the spectrum.
5. It will give you more volume on your long run day and the day will end up being marathon distance or more.
6. There will be a psychological benefit as you will know what you have managed to achieve – and that you can go again even when you think you are really tired.
There are no ‘scientific studies’ to prove this theory that I know of, but I have used it on myself and others and I believe it is a powerful and relatively simple way to get a big marathon-specific benefit. I think you will be surprised that you won’t actually feel too bad in the pm run. In my experience, most people feel better than expected and run quite strongly in the second run on long run day. You will still feel tired the next day, but the second run will actually help you recover – immediate effect (‘active recovery’) and longer term (adaptive effect).
Tomorrow should be interesting. I have a double run now on my long run day, the reasons highlighted below from 'J':
Saturday double run...
I see lots of benefits, not all of them physiological... essentially marathon training is about time on your feet, maximum aerobic efficiency and maintaining this at as high a % VO2max as possible. A term I like to use is “resistance to fatigue”. The better you handle your long runs, the better you will run a marathon. The better you can recover from hard and long sessions, the easier you will find a marathon on your body (and the faster you will go). Improving in the quality sessions are really important, but handling and backing up from the long runs is also imperative. Right now I don’t think you handle and back up form your long runs well enough.
Doing another run in the afternoon after your long run will:
1. Increase the effects of the long run (fat burning, increased capillarisation, and just time on your feet).
2. Right now your body is used to resting after a long run. You do a long run and your body says, “Oh I’m tired. Time to stop!” Well, if we send it the message “no, you are not done yet. Get out there again.” You will force your body to cope and adapt and be ready again for more. It is like the stimulus and recovery we talked about before. If we give your body this extra stimulus (that it doesn’t usually have, is not expecting and is not wanting!), it will be forced to adapt and then be ready next time to handle the long run better – just in case it has to go again.
3. I think for you this could be a real boost as right now, you are ‘letting’ your body take a lot of recovery after a long run. You will still get two easy days after, I’m just adding one more run in there. I can add a second run in on your quality days, or other easy days, but I think you will get the most benefit out of backing up on your long run day. Plus it is a Saturday, so you have Sunday to recover (and Saturday during the day).
4. Double run on the long run day is the only way we can overload the marathon distance during prep. The tempo runs and long runs are the most marathon-specific sessions. We won’t go longer than a half marathon at pace during the prep. Adding a second run on long runs days (from time to time) gives the over-distance end of the spectrum.
5. It will give you more volume on your long run day and the day will end up being marathon distance or more.
6. There will be a psychological benefit as you will know what you have managed to achieve – and that you can go again even when you think you are really tired.
There are no ‘scientific studies’ to prove this theory that I know of, but I have used it on myself and others and I believe it is a powerful and relatively simple way to get a big marathon-specific benefit. I think you will be surprised that you won’t actually feel too bad in the pm run. In my experience, most people feel better than expected and run quite strongly in the second run on long run day. You will still feel tired the next day, but the second run will actually help you recover – immediate effect (‘active recovery’) and longer term (adaptive effect).
Thursday, February 5, 2009
50min Tempo Run
Tempo run went quite well this morning. I think overall the average would be around 3.53min/k. The splits got faster and faster over the last 5k’s and I started feeling stronger and need be could of ran a few more k’s. Ave HR 165bpm
The first 5 or 6’s when I was running slower splits I was constantly checking my watch for the pace, then decided that I would run on feel, stopped looking at the watch, and the speed increased…wicked. A good lesson has been learnt here. Was quite tired at the end but not smashed. Considering it was my first 50min tempo I am happy with the run and think it will be a good building block in an area (tempo run) in the past I have had a few problems with.
Total 20.97km
The first 5 or 6’s when I was running slower splits I was constantly checking my watch for the pace, then decided that I would run on feel, stopped looking at the watch, and the speed increased…wicked. A good lesson has been learnt here. Was quite tired at the end but not smashed. Considering it was my first 50min tempo I am happy with the run and think it will be a good building block in an area (tempo run) in the past I have had a few problems with.
Total 20.97km
Wednesday, February 4, 2009
Easy Run
Caught with Sugar for an easy run form East Perth to the Maylands Peninsual and return. Slightly cooler and less humid conditions today, along with plenty of running-related jibber-jabber meant the run went quickly. Ran faster than I have the last 4 Wednesdays with no more effort which is a good sign for tomoorw's tempo run of 50minutes, the longest to date. Perhaps the added vigour is due to my streching and pool sessions at the gym everninght for the last week. Time will tell. 12.0k @ 4.47min/k; Ave HR 137bpm
Tuesday, February 3, 2009
Easy 30min with 6x strides
Ran from the WAMC clubrooms out under the Windan bridge and out towards Burswood and Return. Lovely afternnoon and the last few k's flet ok and ran quite well. Total 6.3kms
Aerobic Threshold Run: 20x400's
Another insanely humid day here greeted me this morning down at the track. I walked all the recovery sessions due to the heat and humidity. Anyhow the session was hard but not as hard as the last time I completed it last month, although definitely no walk in the Park I ran the first 10 or so in 79-79’s and finished quickly too. I think the quicker first 10 laps were due the lovely ladies of the Perth Fever netball team occupying the last 80m on my laps, and boys being boys! I have noticed not only with this session but others and also in races that I struggle at around the 25-30min mark. I am not sure if this is physiological or psychological but I favour the second. I say this because, as this session showed, I still have the power to put in some fast 400’s at the end. It’s like my mind is telling my body to ‘save’ itself for a big effort, but only when it knows it can finish the session; In this example 3 laps to go.
All in all, another solid session completed and I look forward to the 50min tempo on Thursday to see how my body is responding to the training
All in all, another solid session completed and I look forward to the 50min tempo on Thursday to see how my body is responding to the training
Monday, February 2, 2009
Easy run
An oppressive morning for running with warm conditions and insane humidity. Ran the old kings Park loop with a few strides. Can't say I felt to fresh but the slightly longer run on saturday may be the cause of that. Soem good stretching and a pool session tonight will help recovery for tomorrows morning interval session. 10.6km @ 5.06min/k; Ave HR 134bpm
Sunday, February 1, 2009
Recovery Run
Rather tired this morning. Ran 6.80km @ 5.44min/k around Kings Park on a super-steamy morning in kings Park. Swim and a tasty breakfast afterwards lifted the spirits. End of week 6. The latter part of the week I starting a little fresher indicating the rest from last week is starting to pay off and my body has adapted to the training and is now ready to move into over-achieve mode.
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