12 weeks – December 3rd. I’ll be interested to see what I can run, if I can train unhampered / uninjured and the journey to get there.
I’m planning on following this routine – with the idea of trying to learn something from Boston, managing fatigue and trying to maximise 12 weeks. Slightly different to what I’ve done before, so time will tell how effective it proves to be:
Sat – AM – Long marathon focused run. Cadence breathing cool down / PM – Hyper ventilation for nervous system
Sun – Recovery run, building in distance.
Mon – AM: Easy run / PM: Strength with Endurance focus
Tues – Easy to steady run with flys @ end
Weds – Threshold based work
Thurs – Recovery Run
Fri – Rest
The changes that I’ve decided on for this 12 week training block are:
- Strength down to x1 a week, to let me body recover post the Weds harder run.
- No double runs, I suspect that this was leading to my right leg breaking down during Boston training.
- 2 down weeks after 3 weeks.
- Build up to around 110km / week for weeks 5 – 7 / 8-10 or up to 8-9 hours on feet.
This is my current map. Week 1 looked like:
Monday 11/9: Easing back into running, so only S&C today in the PM. Looked like:
Warm up: Core – 20 x each of Marching plank / wipers / Russian Twists / Standing trunk rotation / Donkey Toes 100 in total ISO holds – Wall sit / Hamstring bridge Main –
Front squat / Deadlift 3 x 60 secs lifting off 60 secs rest. 90 secs b/n exercises
Waiters carry – 3 x once round house either arm (takes me around 6o secs and up / down some stairs) / 60 secs rest
3 x 12 soleus single leg lift
3 x Bird dog single arm row 60 secs on / 60 secs rest. 90 secs b/n right arm & left arm 3 x Bench press – 60 secs on / 60 secs rest. abandoned 30 secs in last set as done. Change to 3 x 18 reps off 60 ses rest for next Monday.
3 mins cadence breathing cool down.
Tues 12/9 (A) Walked for 10 mins to stretch out legs, then 45mins nasal & easy, ending with 6 x 30m flys. 10k total.
Weds 13/9 (A) Threshold running. Trying out a new route to get away from the wind, slightly more sheltered, but undulating at one end with a sharp dip.
Warm up – 2km easy, then 500m 5 step breath holds / 500m 10 step breath holds / 5 x breath holds walk, jog, run, stride x5 sharp breaths 30 secs rec.
Main set – 4 sets of 2mins build lactate (Threshold effort) / 3mins use lactate (marathon effort) / 1 min hard push (5k effort). Recovery 3 mins.
Avg 3:44 / 3:56 / 3:33 for each section. First 2 sets too quick, settled into better pacing last 2. Easy jog for 2km to cool down. 13km total run
Thurs 14/9: (A) Really easy recovery, walked for 10 mins then settled into a calm, easy, nasal run. 10.98km in 1hour.
(P) Sea looked so inviting so went for a very gentle swim to stretch body out. Swam the triangle to the pole, across the bat and back. 30mimn in total
Fri 15/9: Rest day – massage to get body stretched out.
Sat 16/9: Long run 4km Warm up (nasal) 10k @ 4’36/km (46min) / 4km @ 4’12/km (16’50min) Cool down 2km. Total 20k 1h 34m. Warmer than I realised, longest run in 4 weeks. Faster than planned for 10k block. Good to get going again
Sun 17/9: (A) Wonderful gentle recovery run. Nasal, relaxed 10km 58mins.
Positives – managing fatigue far better & pacing recovery runs slower and feeling like recovery runs
To learn – Run into sessions, slow to fast not the other way round.
Time for week: 7h 20m.
Distance: 66km
Split Over / under pace of 4:22/km 84% / 16%
Long run = 30% of distance
Total stress points – (which for me is rate of perceived effort X time as a simplistic metric to look at) 1887.
BreatheToMove 