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Training Update Week 28: Wherein I work on being in a groove and not in a rut!

Posted Jul 16 2010 12:00am
Before long I’ll be half way through my 16-week Furman FIRST marathon training program. I’m generally feeling pretty comfortable now with the intensity of the training (with some exceptions on the long runs where I can still see room for improvement). My mental challenge for now seems to be not to become too ‘pedestrian’ with the program. So, I think I need to mix up and improve the cross training a little more and think about recalibrating some of my training paces to increase the level of challenge they provide. The halfway point of the program will be a good place to reflect on how it’s going and provide a mid-point review of what I think about it overall.

The long run
The Plan: 32km at a target pace of 5:51min/km.
Average pace over the run was 5:57min/km.

This was only my second ‘20-miler’.The last three kms were grueling. I didn't have any gels to take with me and only had two litres of powerade in the camelback. Wasn't enough to see me through well. That said, this was an improvement over my first 32km run 2 weeks ago. But I'm having a hard time seeing how I can possibly run an extra 10kms! I have three more 20 milers over the next ten weeks before the race in September. I'm sure I'll continue to adapt and improve, but there'll certainly be no gain without pain!

The track workout
The plan: 6 x 800m with 1min30 rest intervals.
Target pace:3:29/800m
The splits: 3:24, 3:24, 3:25, 3:28, 3:28, 3:29.

I short changed myself four metres on each set because I had the Garmin set to half a mile (i.e. 804 metres). It wouldn't have made too much difference, maybe a second or two.
Oh, and I'd eaten breakfast this time too!

Cross training: swimming
Mixed it up a bit this week. Worked on my breathing for the freestyle and threw in 50m of breaststroke every other lap. Swam 800m overall - the furthest so far. I felt much better and able to control my breathing.

I still have a HUGE amount to learn here, and I need to get serious about developing a proper program to derive the best possible training benefit from the swimming.

The tempo run
The Plan: 1.5 km at 5:49min/km, then 10km at 5:09min/km, then 1.5km at 5:49min/km.
The Splits: 5:51, 5:21, 5:16, 4:52, 4:42, 4:55, 4:53, 5:03, 4:42, 4:46, 5:04, 5:18, 5:36.
There was a sub-50 min 10k in there. Very happy with that!

Total kms for the week: 55km
Total kms for the year: 992km
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