Training Update Week 30: Wherein nothing can stop me getting my runs in

The Long run
Finishing this run saw me officially half way through my training program and this time, finally, the long run clicked. The plan called for 29km at a target pace of 5:41min/km. I ran 29km at an exact average pace of 5:41min/km!! At the end of the run, I still felt as though I had some legs left. For the first time I actually felt I could finish a full marathon.
I had been so busy with work this week that I didn't have the chance to go out and buy some more gels. So I did a 'Hannibal' on this run (the Carthaginian General, not the fictional cannibal!) and foraged as I went. This meant calling in at the local grocery store at 22km to buy a big jelly snake for some much needed sugar. Also took 2 litres of an electrolyte drink with me in the hydration pack.

The Track Workout
A strange session this. The plan called for some initial distances that made it more like a tempo workout. I think the aim was to fatigue the body before doing the two 800m sets at the end with a target time of 3:29min/km each.

I ran this in Parramatta Park, a really nice change from the oval where I usually run my speed sessions.

The Plan:
15 min warm up
1.5km (400m rest interval)
3km (800m rest interval)
2 x 800m at 3:29 (400m rest interval)
10 min warm down

The splits:
1.5km in 6:35
3km in 14:32
800m in 3:27 and 3:30
Total distance: 12.7km

The Tempo Run
It was foggy last night. It was like running through fairy floss.
The plan called for a mid-tempo run this week. 10km in total with a 7km middle section of 5:00min/km. Didn't push myself to come in under 50 mins. Just stuck to the plan.
It's has been a mad week at work for me and I've been putting in some long hours, (but it's all good!). It's been hard to fit in the cross training, but I haven't missed any runs. My planned swim from Wednesday night will now be this evening (Friday night).

Total for the week: 52 km
Total for the year: 1087 km

B-HAG Running Episode 10: Furman FIRST Mid-Point Review

I’m half way through my training for the Sydney Marathon. In this episode I step-back and offer a mid-point review of the Furman FIRST program.

Listener B-HAGs this week from James K. (@alroadrunn3r) and Jason (@GutToCutWL).

Show links:

Bill Bailey

Run Less, Run Faster

The Furman Institute of Running and Scientific Training

JayDub’s Furman FIRST Marathon Training Program

The 2010 City2Surf

World Wide Festival of Races

Canberra Half Iron

The Mud Run

James’ Early Morning Cruzin’ podcast

Jason’s blog and podcast
http://guttocut.wordpress.com/
http://geeksinrunningshoes.wordpress.com/

Title music in this episode is from http://www.musicalley.com/

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Training Update Week 29: Wherein I approach the half-way point. Eight weeks down, eight to go!

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.

The Splits:
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!)

B-HAG Running Episode 09: In a Groove & Not in a Rut

In this episode I talk about the importance mixing up your training, staying focussed and not settling for ‘just good enough’. This week’s episode also includes a smorgasbord of B-HAG’s from Jake.

Jake’s 'Run Like Health' Podcast
Gordon’s 'Run to Disney' Podcast
Greg Strosaker’s 'Predawn Runner' Blog

Song: ‘Persist’ by All India Radio
All music in this episode is from http://www.musicalley.com/

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

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

B-HAG Running Episode 08: A Show About Nothing & More Listener B-HAGs

This episode is about nothing. Well, almost nothing… I review week six of my training, talk about how cool dailymile.com is and share listener B-HAGs from Ted and Ricko




Show links:
Dailymile
Carrie Richmond’s blog and podcast
You Don’t Have to Run Alone podcast with AirForceTed
All music in this episode is from http://www.musicalley.com/

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Training Update Week 27: Wherein I move up an age category

I turned 40 last week.

That's good news because I've moved up an age category and will be one of those annoying young guys giving those 44 year-olds grief in races! I was away celebrating and enjoying myself in the Hunter Valley last week for a couple of days and consequently this update is late, so I’ll keep it brief and to the point.

The Long Run

The Plan: 29km Target pace: 5:51 min/km. Actual average pace: 5:44 min/km.

This long run than on the last two. My body's getting used to the longer distances and the increasing paces. My Garmin stopped for four kms without my knowing during this run. It was lucky I was running a fair part of it with three other guys who were able to tell me that I'd lost 4km!

The Track Workout

The Plan: 2 x 1200m (2min Rest Interval) + 4 x 800m (2min Rest Interval)
The Target Times: 1200m - 5:20 and 800m: - 3:29
The Splits: 1200m (5:12, 5:17) 800m (3:19, 3:24, 3:23, 3:26)

Happy with these splits - not to much range in the times. Felt a bit flat though - that'd be running on an empty stomach because I didn't have time for breakfast. Note to self - make sure you eat breakfast you numbskull!

The Tempo Run

My hope was to do this outdoors, but a jam-packed day meant I ended up on the dreadmill at the hotel I was staying at. The plan called for 8km at a target pace of 5min/km. Average was 4:46min/km. Not a bad pace at all – shame about the brick wall I had to stare at for 40 minutes!

Total kms for the week: 48km
Total kms for the year: 937km

B-HAG Running Episode 07: Running for East Timor and the 2010 WWFoR

In this episode I talk about week five of my marathon training, about the Inaugural Dili 'City of Peace' Marathon on June 20, my time as an aid worker in East Timor and the 2010 World Wide Festival of Races.


Show Links:
East Timorese marathoner Aguida Amaral
The Dili Marathon
Images from the Dili Marathon
Geekgirlrunner
The World Wide Festival of Races

Song: ‘For All Our Days’ by Isaboe
All music in this episode is from http://www.musicalley.com/




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Training Update Week 26: Wherein I reach a myriad of milestones

I’m sure there must be a better collective noun for a group of milestones, but ‘myriad’ will suffice for now.

Milestone 1: A record mile

(rant)I generally never think of my running in terms of miles or minutes per mile. I live in the modern world and in an enlightened country that has adopted the metric system. We no longer have the need to measure distance in archaic terms of 1000 thous to the inch, 12 inches in a foot, three foot in a yard, two yards in a fathom, 11 fathoms in a chain, 10 chains in a furlong, eight furlongs in a mile and three miles in a league. It’s simple... 10 millimetres to a centimetre, 100 centimetres to a metre, 1000 metres to a kilometre. That’s it. Why do Britain and the USA persist with wanting to party like it's 1699? (/rant)

However, my track workout this week called on me to run three lots of 1600 metres with a 400m rest interval. 1600 metres is almost exactly one mile. I’ve never measured my speed over a mile before, and the first of the three sets I ran in 6 min 55 secs. I now have a personal record for the mile!

Milestone 2: A quarter way through my marathon training

Last Saturday’s long run brought to completion week four of my 16-week Furman FIRST marathon training program. I’m amazed at how quickly those four weeks seemed to have passed and have been very pleased with the progress I have made in that time. I just have to remain focussed, committed and uninjured for the next 12 week.

Milestone 3: A record month

The month of June saw me achieve my highest ever total for kilometres run in a month, a total of 194km, 30km more than my previous monthly record set in April of this year.

Milestone 4: A record week

Week 26 was also my highest weekly total for kilometres run with a total distance of 52km for the period 25 June - 01 July.

Milestone 5: A record long run

Last Saturday was a new distance PR with my first 32km/20mile run. This was the first of five 20-milers I will do in the lead up to the Sydney Marathon in September.

Milestone 6: Over halfway to achieving my yearly distance goal.

For each of the last four years I have set myself the target of running 1000km over the twelve months. Each year, I failed to achieve that goal. Once again at the start of this year I set myself that goal. By March-April when it became clear that I was going to easily reach that goal well before the end of the year, I revised my goal upwards to 1000 miles or 1600km. By June 30 to achieve that goal I needed to have run 800km. By June 30, I had actually run 889km.

The training week:

The long run - 26 June
The plan: 32km with a target pace of 6:00min/km
The avg speed: 6:09min/km

The swim - 28 June
600m freestyle

The track workout - 29 June The plan: 3 x 1600m (1 min rest intervals) at a target pace 0f 7:15min/1600m
The splits: 6:55, 7:11, 7:11.

The 'organic' cross training workout - 30 June
Shifting two tonnes of firewood by hand!

The tempo workout - 1 July
The plan: 3km Easy (5:49min/km); 5km Short Tempo (4:50min/km); 2km Easy (5:49min/km).
The splits: 5:37, 5:17, 5:44, 4:41, 4:33, 4:48, 4:43, 4:48, 5:39, 4:48.