20 days to go : Sharpening week

This week is all about going some leg speed and will have the following sessions and lets hope I can get through them.

M: Bay @ 31 + 10 x 100 sprints
T : 1.5 hours easy at about 70% HRR or 4.50
W: 5kTT + 9k with JD
T: 2 hours easy at about 70% HRR or 4.50
F: Rest or Bay @ 31
S: 2 x 3k @ 4.10
Sun: 2.5 hours easy at about 70% HRR or 4.50

20 day to go Sunday: 29 March
It was suggested by JD that I might like to run the Striders Sunday Star as it started from close to home. I thought about it but decided I needed to be alone in what I was doing.

I decided to run the very hilly run around Sydney Harbour. Out of the house and over Iron Cove Bridge, Gladesville Bridge to Lane Cove and the Pacific Highway, over the Harbour Bridge, through Darling Harbour, past the Casino and over Anzac Bridge to home.

All up just over 26k in 2.09.57 @4.59. I was happy with that as the last time I ran it about 4 months ago the pace was just over 6.00 per k.

19 days to go: Monday 30 March
Lap of the Bay in 31.03 @ 4.26. It was firm and about as quick as I could go after yesterday. The 10 x 100 sprints all in about 19 seconds. Not slick but quick enough for me. It was quite an effort to complete them and to keep up the pace and form.

18 days to go: Tuesday 31 March:
Did just over 18k @ 4.59. Much slower than I planned and it was a struggle all the way when 4.50 should have felt easy. It was probably the 100's yesterday that took the freshness out of the legs. One of those days when you wonder why .... and then get down because with all the previous training you expect not to have a down day. Oh well .... lets hope tomorrow is more positive.

17 days to go: Wednesday 1 April
Just too wet to have a serious training session so I gave it a miss - wimphish. But I had Friday down as a possble rest day so I will just swap things around a bit.

16 days to go: Thursday 2 April: 5k TT 20.10 @4.02

I did a TT 3 weeks ago and could only manage 20.45 and that was on the absolute limit. Today was close to the limit but it was wet and dark and in sections I just had to be careful. I then had a short break and returned planning to maintain a 4.16 pace which is 3 hours. I managed that pace exactly because by this time it was light and I kept checking my watch. Not sure if I can do 8 of them back to back in 16 days time.

15 days to go: Friday 3 April : 5kTT 20.15 @ 4.03

I have changed the training around quite a lot this week and 2 short but quick session on successive days is not that wise but it did follow a rest day. I knew this was going to hurt again and it did but still managed almost the same time and did not end with an all out ugly uncoordinated sprint at the end just to make up a few seconds. Indeed I never looked at the watch the whole way but did manage about even splits. Managing almost the same on the second day was more than fine.

A rest with some stretching and back for the return 5k and it was to be a close to MP as possible so that I just get the feel for that pace. This time I did keep an eye on the pace and it was even all the way for a 21.10 @ 4.14.

It still felt like 8 of them back to back would not be happening.

14 days to go Saturday 4 April

Went to my daughters softball grand final. They were beaten by this team in the first game of the season. The other team had not lost a game all season and we lost just the one. The attitude at the start of the game was 'well we have got this far and to come second is fine'. The girls were not comfortable with that because they have won the last 2 seasons and they wanted so much to end their last year of school softball with a victory.

A long story short - they won 3 -1 and were so so happy.

In the afternoon I went out for the first run the WestMet winter series. A 7.6k run in 4.14 per k. Went out too fast and slowed near the end.

Summary

I week that I just was not satisfied with. The expected speed has not come and so I am rethinking my race plan. That is, what time do I expect to run the marathon and so do I run it conservatively and aim for 3.10/3.15 or do I ignore the absolute lack of speed but rely on endurance.

Since I started on 30 November I trained 2371ks at a weekly average of 132k. Last year (with nearly 9 weeks off with a SF) I had run just 1338ks at an average of 74k per week. And more than half was done in March. On that I still ran a 3.16 marathon after missing the start by 4/5 minutes. So one way of thinking is that as I get older a sub 20 for 5k might be more difficult but with the base I have done maybe 8 x 21.15 per 5 ks is possible. I don't think I will make up my mind before the race but I think I will see how the first 10/15k go and then make a slow down adjustment if necessary.

Last month to Canberra Marathon

27 days : SMC 30k : 2.13.20 @ 4.26

I said 4.25 pace and also said that would be difficult. I was not far off the expected pace although it would not have been unreasonable to expect to run at 4.20 per k pace at this stage of the preparation and with the 3 days off. Taking into account the long hills all over the course the splits were about even with the first 5k and last 5k both at 4.26 by fluke.

The split from 5 -15k was at 4.22 pace which was more like it but the 15 - 25k split because of all of the hills was at 4.31 pace.

Did it tell me much about Canberra - yes and no. I am not yet ready and may not be able to get close to 3 in the time left but I am also tantalisingly close that it will drive me on in the next few weeks to left the speed level as high as I can. I suspect I will get to the start line with no idea of the end time but will have a positive attitude and go out at 3 hour pace and put it on the line. I t would just not be smart to back off the attempt before a step is run.

However I believe under 3 will not happen and the time will be between 3.05 - 3.10 but the aim will always to go quicker. Lets see what happens in 4 weeks time. The unknown is always the attraction of the marathon. So much effort goes into the preparation and and the outcome is always uncertain until you cross the finish line.

This week is about a mini recovery and some high end speed work.

M: Rest with no run

T: 1 hour easy jog

W : 3k TT and 45 minutes at 4.40

T: Lap of the Bay under 30 and 8 x 200 strides with 200 recovery

F: 45 minutes easy

S : 5k TT

S : 2.30 at about 4.40

26 days : Monday 23 March : No run

25 days : Tuesday 24 March : No run

I was down for an easy jog of one hour as a recovery. But some early appointments and feeling a bit fatigued I thought no run was almost as good as what was planned.

24 days: Wednedsay 25 March: Run with JD & 9.2k @ 4.28

On reflection I was very disappointed with the run on Sunday. It should have been much quicker to give me the confidence I wanted but then again if I ran MP then I might be worried that I had peaked too early and might loose that peak before Canberra. However as I am following a full Lydiard program I should not be concerned because the theory is that you will only be ready on the day - the program is designed to have you ready on a particular day and I guess that implied not a month before.

Still the disappointment has made it difficult to get fully motivated for this last 4weeks. So it was with a less than positive attitude that I dragged myself out of bed after a very long day and very late night. I meet JD as usual at the Rowers at 6.00am.

We started of firm and some wide ranging chatting as usual. I then started to think I needed to actually participate in these training sessions and not just go through the motions. We have often referred to our good mate Vats comment about running and pushing yourself so that it felt like acid running through your veins. No that sounds like the ultimate HTFU attitude.

With that in mind and after 3 or so k I decided to enter the training session and put the foot down hard enough to generate some acid. Resulted in the quickest run on this loop so far but then again I started the hard run for home much earlier in the loop. The end pace was much better that than the negative attitude earlier would have suggested.

Then really did jog the recover run home and enjoyed some of the early morning sights of the Bay.

23 days to go: Thursday 26 March: 2 x Bay

I forgot to look at the program before running and so I did 2 laps of the Bay with a 5 minutes break and so missed to 200m run throughs. Bays at 30.15 @ 4.19 and 30.30@ 4.21 -each should have been below 30 despite giving each lap what I thought wasa full effort. Maybe there is still some residual tiredness in the legs from last Sunday.

22 days to go: Friday 26 March : Bay 30.11 @4.19
My actaul training and my planned training have been widely different this week. Mainly because work has required some very early appointments that cut into my early morning time and I just refuse to get out of the house for arun at 4.30am and then get to bed at 11.00pm and something has to give.

I had a very early morning city conference so all I had time for was one very quick lap of the Bay. My 8 x 200's have not occurred this week. Today was close to what I had planned.

Missing some key sessions at this time isa bit of a worry but there is nothing I can do about it. If they are not done the are not done. But I have some very key sessions in the next 2 weeks at important sharpeners and I just hope that I can get all of them done when planned.

21 days to go: Saturday: Planned 5kTT
It didn't happen. I was at my daughters softball final very early and thankfully they won and are in the Grand Final next week for the third year in a row. Winners the last 2 years. Lets hope they can make it 3 in a row.

I was then quickly off to the second day of a Conference until well after dark.

Summary of the week:
I was not really pleased with the week. I just never felt like I was 'involved and engaged' in any of the sessions. I had a lot going on around me with work and I was very distracted. Also at the end of the big k weeks the weeks that are now short on distance but high on intensity always seem like a let down mainly because the focus of the training changes. Marathoners are used to the long hard runs and it is a bit of a shock to the system to have a short but intense session. It just never seems enough distance and so is unsettling. Also perhaps no endorphis are created in the short sessions.

Week 17 just 75ks in total with 2 rest days and a missed day
Total 2282
Average 134 k.

4 weeks to Canberra : Anaerobic conditioning

My 4 weeks means that this is the start of the 4th week before Canberra. My week starts on Sunday. In fact there are 5 week from Sunday 15 March but the last week I count down the days - so the last Sunday before (12th April is 6 days and the Saturday 0 days.)

Well what does 'anaerobic conditioning' mean. Not sure but that is what Lydiard called the last few weeks before the taper. Really it means getting faster and do the training to achieve that. It means also that the longish runs during the week will get shorter but more intense. My overall weekly k's will drop quite a lot as well.

Also this week I have the SMC 30k and I will have an easy week to mini taper for that.

Program for the week:
S: 2 x 1ok + 1 x 5k
M: Quick lap of the Bay at about @ 4.30 + 8 x 100 windsprints with 300 jog between;
T: 90 minutes @ 4.40
W: 3k TT + 45 minutes @ 4.40
T : Lap of the Bay at about @ 4.15 + 8 x 100 windsprints with 300 jog between;
F : Rest - yippee !!!
S : Rest - again yippee !!!!
Sunday : 30k at SMC - hopefully below 4.25 pace (Now that could be very difficult)

4.6 Sunday 15 March: 2 x 10k + 1 x 5k
About a 5 minutes rest between. Wanted the 10k's to be @ 4.40 pace and then 4.35 and then the 5k as close to 4.15 as possible. The first 10k was exactly at 4.40 because I eased up in the second 5k. In the second 10k I did not ease back in the second 5k even though I was ahead of pace and did that in 4.32 per k. Could not have gone quicker in the 5k for 21.30 @ 4.18. All done on the 5k challenge course and then a slow jog home.

4.5 Monday 16 March: Bay 29.57 @ 4.17 + 8 x 100 strides w 300 jog

It been a heavy last 3 days with about 84 ks so a quick lap of the Bay might not have been that quick. However the endurance strength came through for my first time under 30 for a long while. It has come just as I needed something to show the hard work is taking effect. And just as the Lydaird program says ' you will not be ready until race day so have patience in the program and be patient...'

That time came on the back of strength endurance and not speed as such. To engage the fast twitch muscles that have really been dormant to date I need to do some short fast run - not really for fitness or speed but to bring them into play. They need to be engaged so that they can join in the work effort when running the marathon. So 8 x 100 with a 300 recovery jog. Not times just run on perceived effort. Then 4 x 100 with a short walk. Started off with a 20 seconds 100 metres (WTF but then again I do not train to run short and fast) but managed to get a bit more fluid for a 17 seconds last one.

A short fast and very different session. Lets hope it works.

4.4 Tuesday 17 March: Not quite the program
I was supposed to do 90 minutes @ 4.40 but I really felt strong in my stretching and warm up so I decided a bit of a shorter session with more speed would be a better choice. So I went off for a lap of the Bay with the promise that if it was under 30 I would consider a second lap after a short break. Finished the lap in 29.45 @ 4.15 and I felt totally spent.

I then did some stretching and really did not want to do a second lap as I guessed it would start off quick and then get slow, ugly and be a disappointment. I am reading a book on Zatopek at the moment and I am inspired by the intensity of his training. I also looked at his races on YouTube yesterday and he seems to be in extreme discomfort when running but just continues. So with that vision of him in my mind I set off and felt good all the way, in fact I could not have run any faster as my legs could not turn over any quicker (I need to do some more leg speed sessions). My heart legs etc were working well and that aspect did not restrict my pace it was I could not increase the leg speed. Finished in 29.15 @ 4.12.

Maybe I have reached a stage in my preparation where the endurance is there and is not a major limiting factor in my pace but it is my yet to be fully developed leg speed that is the limiting factor. I am now convinced that I need to focus on the shorter faster stuff to increase the leg speed. A suitable session is set for Thursday.

4.3 Wednesday 18 March: 3kTT + a lap with JD
Before meeting up with JD for the usual Wednesday run I did a 3kTT on some tired legs but managed in the dark 11.42.The started off with JD for a lap of the Bay with the Dog loop. We were on 4.40 pace to the little bridge at the dog loop and then I went on my own back to the Rowers (JD has always agreed that I could leave him about here). Ran very firm the last 4k in about 4.10 to get back for a 10k loop in 4.32.

Finished the morning off with 8 x 100s but certainly in very tired tired legs.

4.2 Thursday 19 March: No training
First I had to be at Court very early. Second I decided that less is better in the mini taper for Sunday.

A quote from the book on Zatopek I am reading :

'Sport not only influences one's health and physical disposition but also to a high degree one's whole character. If one forces oneself to train once or twice, that is of not great importance. But if one does it a hundred times, then one acquires which enrich one's whole life.'

4.1 (29 days)Friday 20 March : No training

28 days Saturday 21 March: No training

So 3 days off on the basis of the SMC 30k on Sunday

Summary:
K's for the week : 82
Total k's since 30.11.08 : 2208
Average per week : 138

The week felt great at the start and then felt srange with no running in teh last few days. I have to admit I prefer some running even if it is slow to no running as a taper.

5 weeks to Canberra : Anaerobic

Sunday : About 2 hours 45 minutes @ 4.45
Monday : 3 x 1500 better than 6.15 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
Tuesday : About 90 mintes @ 4.45
Wednesday : 5k TT in less than 21 minutes + 45 minutes @ 4.45
Thursday : About 2 hours @ 4.45
Friday : 5 x 200 - just for form + 1 hour @ 4.25 or better
Saturday : 10k TT less than 43 minutes

6.6 Sunday 8 March: 34.2k @4.46

2 laps of the Bay + Dog loop and then 2 laps of the Bay. The pace just never varied from 4.46 - nothing faster nothing slower. Ran 4k further this week and maintained the same pace. I thought and wanted it to be quicker because of the rest on Saturday. Oh well.

6.5 Monday 9 March : 3 x 1500 below 6.15 + 60 minutes @ 4.40
Did 4 x 1500 all within 6.00 - 6.10 - just plain bloody hard and not fast enough fora sun 20/5k or sun 40/10k. Then 11.5k @ 4.38 (53.29)

6.4 Tuesday 10 March : 21k @ 4.47 (1.40.35)

Yesterday was a bit of a smashing. Today my legs had no stiffness or soreness but I thought they would just have no zip and the planned 4.45 pace would be way of the actual pace. The first 10.5k loop in 4.51 per k suggested my thoughts were right and I had visions of a much worse second lap. It then got light so I could check my pace with the Garmin and managed 4.44 per k pace on the second repeated 10.5k loop. It might be nice for us in NSW when daylight saving ends and we can go back to sunlight before 6.00am again.

6.3 Wednesday 11 March : Mixed bag including a 5k TT
Up very early to get a 5kTT in before meeting up with JD at 6.00 am. In the absolute dark ran the 5k in 20.45 and that was under the planned 21. Then the usual loop with JD and we did the 9.2k in 4.42 pace and that was surprising after the 5k. We generally start off with each of us stating it is to be an easy morning but it seems when you run with someone the you seem to feed off each other and the pace ever so slowly gets quicker than intended.

Left JD and headed around the Bay and home. I feel okay and so just pushed on and did the 6.5k in 4.26 pace. I would have to say a pleasing but very tiring morning.

6.2 Thursday 12 March : 3k TT & 4 x 1k
Decided to change the session and focus on a bit more speed for the week. I feel I have not picked up enough speed in the last week or so another gut busting session this morning. Jeez how I hate these speed session that are short but just HURT so much!!!

3k in 12.10 - okay I suppose but I thought I was travelling quicker or at least it felt like it. After a 1k recovery jog into a 4 x 1k session. Absolutely stunned by the times as I was hoping for 4.00 - 4.05 range but had 3.55, 3.50, 3.51 & 3.49 - I still have a smile.

6.1 Friday 13 March: 29k @ 4.50

Because I changed yesterday I put on today what was scheduled for Thursday. I pushed hard but could not get as quick as I wanted and so I think yesterdays sessions was still in the legs but still a solid pace and a long distance for a weekday run.

6 Saturday 14 March : 10k TT 44.15 @ 4.26
I managed to get out of the house very early to do this before the other weekend commitments set in. It was very dark and a little difficult to see but over all pleased with the time considering the 29k the day before. My daughters softball was at 7.30am at Sydney University and not far from home so I ran over and my wife drove. They won a close game. All up 24k for the morning but apart from the 10k it was just recovery pace.

Week in review:
Probably the last BIG k's week with all up 170k. Total since I began this preparation 2126ks at 142 per week. It was a bit of an up and down week with some really pleasing sessions and others were very ordinary compared to what I expected. Its been up and down because I have played both sides - still some solid long runs at a very firm pace and some shorter faster work as well. I can feel I am a little fatigued.

6 weeks to Canberra : Anaerobic work

At last you may say. I am about to do a few weeks of high intensity anaerobic work - perhaps some would say speed work. Yes Lydiard does have speed work but only near the end of the preparation when all of the base work and hill work has been done.

So what's involved? Here is what I plan this week:

Monday : 5 x 800 better than 4 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
Tuesday : About 90 mintes @ 4.45
Wednesday : 3k TT in less than 12.30 minutes + 45 minutes @ 4.45
Thursday : About 2 hours @ 4.45
Friday : 5 x 200 - just for form + 1 hour @ 4.25 or better
Saturday : 5k TT less than 21 minutes
Sunday : About 2 hours 45 minutes @ 4.45

7.6 Sunday 1 March : What a difference 2 months makes
Same course as Sunday 30 November that is 3 x 10.2k loops around the Bay and some other variations. In November total time 2 hours 57 minutes @ 5.47 per k pace with the last loop at 6.15 pace or would that be a shuffle. Today total time 2 hours 24 minutes @ 4.46 with the last loop at 4.50 pace. November average HR 136 today average HR 141. So not much of an increase in HR but a significant reduction of pace.

7.5 Monday 2 March
5 x 800 better than 4 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
5 x 800 all between 3.09 - 3.13
The 2 laps of the bay for 32.30 @ 4.40 and 32.33 @ 4.40
Session accomplished but it was tough and I am sure I will be fatigued tomorrow and the set pace is already looking difficult to maintain. It is amazing how with just some slight changes the intensity of the sessions are increased and the cumulative effect is a significant increase in effort over the whole week.

7.4 Tuesday 3 March :
Tuesday : About 90 minutes @ 4.45
Did I think this would be beyond me today? Yes it is tough pace to do in the middle of hard training. I thought I would drift off the pace to closer to 5 but it just go to show that you have to be mentally tough sometimes or really all the time. Ran 20.4k in 1.36.03 @4.42 with the second loop @4.40. Gotta love the negative split.

7.3 Wednesday 4 March : 3k TT in less than 12.30 minutes + 45 minutes @ 4.45
I run with JD each Wednesday and I was going to do the TT before meeting him at the Rowers at 6 but it was late night with the usual SMC Committee meeting and I just didn't get up in time. I will do it tomorrow. So it was the usual Bay loop with the dog loop added - 9.15k @ 4.50. I then run with JD until the little bridge and he heads home. The ran then 6k back home @ 4.35.

7.2 Thursday 5 March : 3k in less than 12.30 minutes + 45 minutes @ 4.45
Decided an extended TT session would be better than one repeat and some 4.45 running. So I did :

3k in 12.26 @ 4.09
2k in 8.04 @ 4.02
3k in 12.03 @ 4.01

I really struggled on the first run and just could not get moving with any ease and it felt awful. I needed to use an ugly gut busting effort with no form. On the second it was still a struggle but less than the first. On the third I thought the legs would have no strength but I seemed to glide along with what felt like a lot less of an effort than the first. Lets hope that feeling and the increased speed increases over the next few weeks.

Ewan: Yes the speed work has come on this week with none before BUT I did 3 weeks of hills to prepare for the speed work. The hills are not really direct training for the marathon but are the foundation of the speed work. Hills are intended to add strength to the muscles and tot he tendons around the ankles all to prevent injury in the speed sessions. Also I have come into this phase without any injury or niggle - however I do 10 minutes or so stretching each morning for the Achilles issue. It has not gone away but it does not affect my running.

This week has seen a huge increase in the intensity of each run as regards pace with the long run days still having a large distance BUT this phase of the training is all about an increase in intensity. All the training that has gone on in the last 3 months was to get me to this stage so that I could handle the increased intensity. I just hope nothing breaks.

With the increase in intensity I am finding the mental effort is huge - the physical effort is also high whereas previously the balance was the other way around. It is not a routine that I can keep up for a long time and I think another 3 weeks or so at this level will see me be very much relived to reach the taper. The intensity will not reduce but the distance will generally reduce ( at least those runs between the speed sessions) and that will be a great relief and I may go back to fully enjoying running and training.

At the moment the training is a chore but it is necessary means to an end. And as the end is in sight I will make it but just.

7.1 Friday 6 March: 27.5k @ 4.50

Becuase of my run with JD Wednesday I missed the TT for that day. So I decided to do it on Thurdsay and run the long run today and drop the 200 run throughs. I was dreading this session all day yesterday as I knew I would be fatigued and it would hurt all the way as I would have to push to get close to 4.45 pace.

I started in the dark and was pushing hard or at least I thought I was and at the end of the first 10.2k loop I was on 4.59 pace. I thought I was on my limit but that was mental and pushed harder on the second loop to 4.49 pace. Finished of with 32.18 lool pf the Bay @4.36.

I was so pleased it was cool for most of the run and low humidity. I should have pushed harder on the first loop and not be limited by my mental perception of what was the quickest I could run.

7 Saturday 7 March

No run - passive rest !!!!

Thoughts:

A 141k for the week abd in the last 14 weeks 1956k @ 140 per week. It is difficult to keep up the k's and incorporatethe speed work as well. I had planned a Friday afternoon run and another on Saturday but neither happened for various reasons.

I still have serious doubts about getting down to a 3 hour marthon and even getting a good time in the 30k at SMC in few weeks. The 25k was about 4.28 pace that nows seems an impossible ask.