Training Update Week 29: Wherein I approach the half-way point. Eight weeks down, eight to go!
Posted Jul 26 2010 12:00am
Wrote this last week, but only got to post it today! On Saturday 24 July, I hit the half-way point in my marathon training program. I can't believe how quickly the last eight weeks have gone!
The Long run
'Only' 21km called for this week. This is the shortest long run of the training program (apart from the last long run prior to the taper). I included a wicked 4km hill in this one and felt surprisingly strong going up. Target pace was 5:32min/km. Average over the run was… 5:32min/km which means I was actually bang on for the very first time!
Cross Training : Swimming
Managed to swim 1000m! Focused on improving my form in both freestyle and breaststroke. Coach Barbara H. (from the 'Barbi Trying a Tri' blog) has come up with an awesome swim routine for me (thanks Barbie!). I'll be starting on that next, after I pick up a kickboard. It'll be good to increase the effectiveness of these sessions.
The Track Workout
Was joined for this workout by a couple of mates from DailyMile: Andrew C and Symon. Andrew is racing in his 1st marathon this weekend, the M7 Cities Marathon in western Sydney. And if his effort in the track workout is anything to go by, he's going to do very well indeed! Symon is an amazing utlra-runner who recently completed in a 75km event in the Royal National Park in Sydney's south. Suffice to say I was well and truly outgunned, but it was a great time to meet, catch up and talk about life, the universe and running.
Thanks guys for a great lunchtime run - let's do it again soon!
Okay... so the workout.
The Plan: 2 x (6 x 400m with 1:30min Rest Interval) with 2.30min Rest Interval between the sets of six. Target pace for each 400m was 1:43min.
Set 1 - 1:23, 1:25, 1:24, 1:28, 1:29, 1:31
Set 2 - 1:37, 1:31, 1:27, 1:33, 1:31, 1:29
All with a 3km warm up and 2km warm down.
The tempo run
I managed to squeeze this in between before heading out to a meeting that didn't finish until midnight! But I felt awesome on this run. I just wanted to run fast and not stop!
The plan called for 3km at easy pace (5:49min/km) followed by an 5km tempo section at 4:50min/km followed by another 2km easy. I used the first 3km to warm up (I'm finding my hip flexors are a bit tight when I start running now, and they need a bit of 'coaxing'). Then I let loose for the 5km. When I reached the 8km mark, I was supposed to slow down again, but didn't want to. That sub-50min 10km was tantilisingly close again!
Total time was 49:55.
The splits: 5:28, 5:42, 5:39, 4:38, 4:40, 4:48, 4:45, 4:50, 4:50, 4:30.
I've been worrying this week about getting a little stale in my training. But I had a ball on this run. Pure bliss.
Total for the week: 43km Total for the year: 1035km (I’ve passed the 1000km mark! 1000 miles, here I come!)