01-09-2015, 10:11 PM
Thanks for the article TheEd, definitively an interesting read.
Thought I'd give you an update on my training the last week:
Wednesday 26th: 5k easy @ 5:22 min/km and avg HR 138 plus 1,1k uphill with eavy backpack @ 6:46 min/km and avg HR 147
Thursday 27th: 5 x 2k:
# Time AvgHR MaxHR MinHR
1 07:38,8 163 176 101
2 07:39,9 171 175 109
3 07:37,1 169 177 105
4 07:29,1 172 179 102
5 07:25,5 173 181 104
Sum 37:50,4 170
Avg 03:47,0
Started somewhat slower than last time as planned and felt very much in control, enjoying the session. Hence increased speed on the 4th and 5th and arrived at same total time as two weeks ago, with avg HR 4 bpm lower and max HR 3 bpm lower than last time, but more importantly the MinHR between intervals is down 20 bps on average. Very pleased with both the session itself and the results.
Saturday 29th: 35,2k in 3hr 7 mins for avg pace 5:17 min/km and avg HR 147. Felt in control and running easy and relaxed until around 27k, where legs felt increasingly heavy and tired and HR started drifting upwards whilst I kept the pace constant. From 27k the avg HR was as high as 155.
Sunday 30th: very easy 5k in 28:21 for avg pace 5:40 on hilly route. No HR data due to issue with HR strap
Monday 31st: 11,6k in 1hr flat for avg pace 5:10 and avg HR 140
Tuesday 1st: Did not follow your advice and replaced the rolling hills with a session focusing on my target marathon race pace :o:. I could not resist the urge to test in practice how it feels running at the target marathon race pace for some distance, to get a good workout in but also to get a feel about my capacity. Did 18,6k in 1:23:18 divided in 1k warm up, then 10 k in 42:07 for avg pace 4:13 (alternating 1k around 4:19 and 1k around 4:06), then 1k easy (5:35 pace), then 5k in 20:56 (stable avg pace around 4:11) and finally 1,6k warm down. Again no HR data due to issues with HR strap. Relatively tough workout, but felt reasonably in control at that pace, even after the rather good load of training recently. The big question is, can I last a marathon with this pace to finish sub 3hr?
I feel confident about my ability to cover the marathon distance (given that I stay injury free and out of trouble in the race), the question is at what pace?
I am now planning the last few weeks leading up to the marathon on the 19th of Sept and was thinking of going with something like this the next few days:
Tomorrow: easy 30 min recovery
Thursday: easy 1 hr
Friday: Rest
Saturday 2 weeks before Maration: long run, around 25k, generally easy pace (5:15ish), possibly with a only a couple of kms of target marathon race pace (4:15ish)
Sunday: easy 30 min recovery
What do you think of this plan?
I believe I should include some tapering off in the last few weeks, in terms of both reduced distance/time running but also intensity, so I am fully recovered and with plenty of surplus and energy on the starting line.
How to structure the last two weeks? Do you recommend doing the 5 x 2 on Thursday next week (9 days before marathon) as per usual?
Thanks,
Chrisrox
Thought I'd give you an update on my training the last week:
Wednesday 26th: 5k easy @ 5:22 min/km and avg HR 138 plus 1,1k uphill with eavy backpack @ 6:46 min/km and avg HR 147
Thursday 27th: 5 x 2k:
# Time AvgHR MaxHR MinHR
1 07:38,8 163 176 101
2 07:39,9 171 175 109
3 07:37,1 169 177 105
4 07:29,1 172 179 102
5 07:25,5 173 181 104
Sum 37:50,4 170
Avg 03:47,0
Started somewhat slower than last time as planned and felt very much in control, enjoying the session. Hence increased speed on the 4th and 5th and arrived at same total time as two weeks ago, with avg HR 4 bpm lower and max HR 3 bpm lower than last time, but more importantly the MinHR between intervals is down 20 bps on average. Very pleased with both the session itself and the results.
Saturday 29th: 35,2k in 3hr 7 mins for avg pace 5:17 min/km and avg HR 147. Felt in control and running easy and relaxed until around 27k, where legs felt increasingly heavy and tired and HR started drifting upwards whilst I kept the pace constant. From 27k the avg HR was as high as 155.
Sunday 30th: very easy 5k in 28:21 for avg pace 5:40 on hilly route. No HR data due to issue with HR strap
Monday 31st: 11,6k in 1hr flat for avg pace 5:10 and avg HR 140
Tuesday 1st: Did not follow your advice and replaced the rolling hills with a session focusing on my target marathon race pace :o:. I could not resist the urge to test in practice how it feels running at the target marathon race pace for some distance, to get a good workout in but also to get a feel about my capacity. Did 18,6k in 1:23:18 divided in 1k warm up, then 10 k in 42:07 for avg pace 4:13 (alternating 1k around 4:19 and 1k around 4:06), then 1k easy (5:35 pace), then 5k in 20:56 (stable avg pace around 4:11) and finally 1,6k warm down. Again no HR data due to issues with HR strap. Relatively tough workout, but felt reasonably in control at that pace, even after the rather good load of training recently. The big question is, can I last a marathon with this pace to finish sub 3hr?
I feel confident about my ability to cover the marathon distance (given that I stay injury free and out of trouble in the race), the question is at what pace?
I am now planning the last few weeks leading up to the marathon on the 19th of Sept and was thinking of going with something like this the next few days:
Tomorrow: easy 30 min recovery
Thursday: easy 1 hr
Friday: Rest
Saturday 2 weeks before Maration: long run, around 25k, generally easy pace (5:15ish), possibly with a only a couple of kms of target marathon race pace (4:15ish)
Sunday: easy 30 min recovery
What do you think of this plan?
I believe I should include some tapering off in the last few weeks, in terms of both reduced distance/time running but also intensity, so I am fully recovered and with plenty of surplus and energy on the starting line.
How to structure the last two weeks? Do you recommend doing the 5 x 2 on Thursday next week (9 days before marathon) as per usual?
Thanks,
Chrisrox