30 July: Aerobic Endurance

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 4 Heart Rate Min/Max: 113 - 130 Run 1:58:00 at 6:07 /km pace. You should complete about 19.1 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 15.0 km - 22.3 km Duration range: 1:41:00 - 2:10:00 Pace range: 6:41 /km - 5:48 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 19.10 km  Planned Time: 1:58:00 @ 6.07 Actual  As usual in the 1.5k warm up to the start I felt slow and thought I would not meet my plan for the session. That was 21.1k at or better than 5.45 preferably at 5.41 to be under 2 hours for the half. Result: 21.1k in 1.59.10 @ 5.39. A tough tough session but nailed. So pleased to finish.

Wednesday 28 July: Aerobic Conditioning

The Sydney Marathon has now been postponed until 8 November that clashes with the postponed date for the Canberra Marathon and it is possible neither will be held. The Melbourne Marathon organiser still tease us with it being held on the scheduled date of the 4 October. With the way Victoria is at the moment with Covid19 that seems very hopeful.

So my Program was designed with peaking on the 20 September for the Sydney Marathon. So what do I do? I really have no choice but to extend the Aerobic Conditioning part of it and focus on the 8 November with the possibility of 4 October. Extending the Aerobic Conditioning in no problem the issue is when to start the hill & speed training as that should only last for 3/4 weeks with a 2/3 week taper. 

It is really difficult and not wise to extend the hill & speed training, So for the moment I will put off the decision when to start that 6/7 week special block of sessions. 

I did not run in Tuesday as with extending the Aerobic Conditioning I can take a day of complete rest as recovery.

Today the program was 

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 Heart Rate Min/Max: 113 - 130 Run 1:46:00 at 6:07 /km pace. You should complete about 17.2 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 13.5 km - 20.1 km Duration range: 1:31:00 - 1:58:00 Pace range: 6:41 /km - 5:48 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 17.20 km  Planned Time: 1:46:00 @ 6.07 Completed: 17.2k in 1.37.48 @ 5.41 Qu;cker than the suggested quickest at 5.48 but that is okay HR way over 135 average 148 max I was happy with the pacing in that each 5k got quicker. So 29.50, 28.30 and 27.33 and whatever the last 2.2k was

Monday 27 July: Recovery

Monday by the program.

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 6 Heart Rate Min/Max: 113 - 130 Run 57:00 at 6:02 /km pace. You should complete about 9.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 7.2 km - 11.1 km Duration range: 48:00 - 1:04:00 Pace range: 6:34 /km - 5:43 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 9.40 km  Planned Time: 57:00 @ 6.02 Plan Priority 6 so the second least important session for the week.It is about an easy run (? with the pace between 6.34 - 5.43) 5.43 might not be easy recovery pace but the distance is short. The heavy rain might mean the run does not happen. I will not be concerned if that is the case because it is priority 6. If I run it will be a lap of the extended Bay run of 8.6k only at 5.40 if the legs on a recovery day will go that quick. or I could be in bed warm, dry and reading. What happened? I was out of the house about 5.30am and it was dry. But soon after some light drizzle started that was off and one but nothing to be concerned about and really quite pleasant with the temperature a balmy 13 degrees. The plan was easy to write but as I was at the start getting mentally prepared I know this would not be easy although it was only a short distance the intensity would be high following on from a firm 25k yesterday. I was at the start and so there was noting further to do but to commence and begin to embrace the high level of pain for the next 8.6k. I just ran as firm as I could but always holding back a little knowing I needed to remain even paced as much as I could. 8.6k @ 5.44 Done !!!  Taken on the recovery lap run very slow and walked at times. Intersection at West City Link and Timbrill Park

Sunday 26 July: Aerobic Endurnace

Program had this:

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 1 Heart Rate Min/Max: 113 - 130 Run 2:21:00 at 6:13 /km pace. You should complete about 22.7 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 17.7 km - 26.2 km Pace range: 6:47 /km - 5:54 /km Workout Goal: Aerobic Endurance

Planned Distance: 22.70 km  Planned Time: 2:21:00 @ 6.13 by the Program My plan 25k @ 5.45. It should be just under 2:25:00 will report back and let you know how it went.  Report: 25k @ 5.46 in 2.23.55 I was out of the house by 5.15am and it was dry. The distance would be cover by 3 extended laps of the Bay finishing just short of completing the last lap. It was dry for almost 2 laps and then some light rain that was not a significant issue. The threatening weather did make the Bay very deserted that made running easer than the usual crowds late in the run. I started of with the first 8.6k run in 5.56 pace, At the end of the second lap and 17.2k I was down to an overall pace of 5.52 and finished 25k at 5.46 pace so just as planned. Each lap got quicker and that is how it should be no slower.  Heavy Mist over the Bay with the city skyline. Halway through the second lap.

Saturday 25 July Update

Sorry I have not posted for almost a week. 

A few reasons and most are complicated, so few will just leave it that on Friday 17 July I ran a 10kTT - 52.50 and best time over that distance for years. With a 5.17 pace for the 10k I was very pleased. The training just might be in the right place at the moment.

I then took a few days off running. I thought I needed a bit of mind and body refresh. 

I ran Thursday and not Friday.

Today 21.1k in 1.59.54 or 5.41 pace. Even paced with the last 2 splits for 5k both the same and the quickest of the 4. 5.35 pace to bring down the over all pace that was at 5.45. Overall the effect was very firm but not max effort. So on perceived effort 7/8 out of 10.

As is usual Sunday is the long run and the focus ri=un fo the week a the moment. Program says:

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 1 Heart Rate Min/Max: 113 - 130 Run 2:21:00 at 6:13 /km pace. You should complete about 22.7 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 17.7 km - 26.2 km Pace range: 6:47 /km - 5:54 /km Workout Goal: Aerobic Endurance

Planned Distance: 22.70 km  Planned Time: 2:21:00 @ 6.13 by the Program My plan 25k @ 5.45. It should be just un 2:25:00I will report back and let you know how it went.

16.07.20 Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning


Run 1:48:00 at 6:11 /km pace. You should complete about 17.3 kilometers.

If you want to adjust your workout, use the following distance, duration and pace guidelines:

Distance range: 13.5 km - 20.2 km
Duration range: 1:32:00 - 1:59:00
Pace range: 6:45 /km - 5:52 /km

Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 17.30 km  Planned Time: 1:48:00 @ 6.11

Actual 21.1k @ 5.45 in 2.01.27

AHR 126 MHR 140 (I ran the same pace as yesterday but the average and maximum HR were both lower because I was in the 124 - 143 range for 8% less time.

78% in the 124 - 143 range

Again the pace quicker than the quickest suggested and distance longer. It was firm but it was at the top end of comfortable - just. 

Wednesday 15 July: Aerobic

I missed a few entries and I will just leave them out including I did not run yesterday. I will also now leave out most of the instructions that are repeated daily as being not necessary for these entries. What should be here is the very basic instructions and what I do on following those instructions. 

With the wave Covid is going my focus marathon at Sydney on the 20 September has not been cancelled but that  is a possibility. However I am training as if that marathon will be run. 

I took some time yesterday to look at the full program that soon will move into some other stages other than Aerobic running although those sessions will continue. As well the pace of the sessions starts to become quicker for the Aerobic runs. As I got to the taper and then goal race day I was stunned to see that the time was a 3.40 marathon. !!!! That is 5.13 per k pace and no session in the program has yet got even close to that let alone for the marathon distance . It says it on paper but in reality I do not think it will occur. That should not be interpreted as being negative. It is just a huge improved from the suggested pace today of 6.11 and getting down to 5.13.

I am not saying it cannot happened but some amazing magic must be done in the next 9 weeks. AND  I am cutting the program short by 3 weeks that will certainly make a difference. 

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 Heart Rate Min/Max: 113 - 130 Run 1:37:00 at 6:11 /km pace. You should complete about 15.6 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 12.2 km - 18.2 km Duration range: 1:23:00 - 1:48:00 Pace range: 6:45 /km - 5:52 /km

Planned Distance: 15.60 km  Planned Time: 1:37:00 @ 6.11 Actual 17.21 @ 5.45 in 1.39.04 AHR 131 MHR 146 86% in the 124 - 143 range Pace quicker than the quickest suggested. HR mostly outside the range as too high. I am not sure if both those mean I am training too hard and fast at the moment. I suspect so. Will that have a negative affect as I move through the session to the focus marathon? I hope not. I hope it just makes up for the few weeks that will be dropped from the program.

Saturday 11 July: Aerobic 15k

Saturday, July 11, 2020

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 2 RPE: 4 - 7 Heart Rate Min/Max: 121 - 141 Run 1:12:00 at 5:55 /km pace. You should complete about 12.2 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 9.7 km - 14.2 km Duration range: 1:03:00 - 1:21:00 Pace range: 6:26 /km - 5:38 /km Workout Goal: High End Aerobic Run/Pacing/Feedback This is a higher-end aerobic tempo run to learn to control your effort and pacing.

Planned Distance: 12.20 km  Planned Time: 1:12:00 Pre Session Comments The priority 2!!!! Distance 15k @ 5.38 being quickest suggested Session  Temp: 13 feels 13 with 93 humidity with light rain  Resting HR 38 Weight 67 Distance 15k in 1.24.43 @ 5.39 Average HR 132 MaxHR 144 88% spent in range 124 - 143 Happy with the session and the week.

7,8, 9 & 10 July Sessions

Tuesday, July 7, 2020

Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:30:00 at 6:14 /km pace. You should complete about 14.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 11.3 km - 16.8 km Duration range: 1:17:00 - 1:40:00 Pace range: 6:48 /km - 5:54 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 14.40 km  Planned Time: 1:30:00

Pre Session Comments
The priority is 3 so an important session.. I will tweak it a little as I plan to run at 5.35. A long way of the suggested 6.14 and still faster than the quickest suggested at 5.54. I feel I can do it BUT I am not sure whether I am pushing the pace too much at the start or whether the starting pace for my program was too slow. 

Session 

Temp: 11 feels 11 with 80 humidity 

Resting HR 38

Weight 67

Distance 15k in 1.24.09 @ 5.36

Average HR 133 MaxHR 147

85% spent in range 124 - 143

Wednesday, July 8, 2020

Run - Fartlek

Name: Easy Fartlek

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 5 RPE: 2 - 6 Heart Rate Min/Max: 105 - 137 Run 1:00:00 at 6:16 /km pace. You should complete about 9.6 kilometers. Include a 5 minute warm-up/cool-down as part of the fartlek duration. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 7.5 km - 11.1 km Duration range: 52:00 - 1:06:00 Pace range: 6:50 /km - 5:55 /km Workout Goal: Aerobic/Alactic Speed Play

Planned Distance: 9.60 km  Planned Time: 1:00:00

Pre Session Comments Priority 5 so one of the least important sessions of the week.  I know what this type of session is but I never run it. Well not until today. I did what I could running short sharp inclines, longer ones, some 100/150m sprints. A bit of a mixed bag of running.   Session  Temp: 11 feels 11 with 80 humidity  Resting HR 38 Weight 67 Distance 10.85k in 75.27 @ 6.57 Average AHR 109 MaxHR 142 79% spent in range 103 - 123

Thursday, July 9, 2020

Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 4 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:40:00 at 6:14 /km pace. You should complete about 15.9 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 12.5 km - 18.7 km Duration range: 1:26:00 - 1:51:00 Pace range: 6:48 /km - 5:54 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 15.90 km  Planned Time: 1:40:00 Pre Session Comments Priority 4 animportant sessions of the week.  Plan 15k as close to 5.35 as possible    Session  Temp: 11 feels 11 with 80 humidity  Resting HR 38 Weight 66.8 Distance 15k in 75.51@ 5.43 Average AHR 126  MaxHR 136 72% spent in range 124 - 143 Thursday, July 9, 2020 Rest & recovery day - no run

06.07.20 Medium Aerobic Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:30:00 at 6:14 /km pace. You should complete about 14.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 11.3 km - 16.8 km Duration range: 1:17:00 - 1:40:00 Pace range: 6:48 /km - 5:54 /km Workout Goal: Aerobic Endurance/Recovery Take the first mile or so as a warm-up by running nice and easy. Run at a comfortable conversational pace for the suggested duration. Allow your pace to naturally increase so that you maintain a steady comfortable rhythm and relaxed form throughout the run. Always finish knowing you could have run faster or further if you wanted to. NO RACING AT THE END! The suggested pace is only a guide. Let your body be the final arbiter of the appropriate effort. The pace gets faster as you get fitter. Let it come naturally.

Planned Distance: 14.40 km  Planned Time: 1:30:00 Comments about the session  This has priority 3 so it is an important session for the week. Again the HR range and RPE are the same as the previous 2 sessions this week. The plan is 14k @ 5.35 pace. A bit quicker that suggested but ....

06.05.20: Day 2 Short Aerobic Run

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 6 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 51:00 at 6:07 /km pace. You should complete about 8.2 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 6.3 km - 9.7 km Duration range: 42:00 - 57:00 Pace range: 6:39 /km - 5:47 /km Workout Goal: Aerobic Endurance/Recovery Take the first mile or so as a warm-up by running nice and easy. Run at a comfortable conversational pace for the suggested duration. Allow your pace to naturally increase so that you maintain a steady comfortable rhythm and relaxed form throughout the run. Always finish knowing you could have run faster or further if you wanted to. NO RACING AT THE END! The suggested pace is only a guide. Let your body be the final arbiter of the appropriate effort. The pace gets faster as you get fitter. Let it come naturally.

Planned Distance: 8.20 km  Planned Time: 51:00 Pre Session Comments The priority is 6 so the second least important session of the week. I will tweak it a little as I plan to run 10k at about 5.30 pace. That should be a nice solid 55 minute run. Comments on Session Temp: 9 feels 7 with 72 humidity  Resting HR 36 Weight 67 Distance 10k in 53.50 @ 5.23 pace  Average HR 1133 MaxHR 149 90% spent in range 124 - 143 It was a tough 10k. I was going as quickly as I could but at a pace I could maintain to then end anon slow down. I did that with in fact the pace slightly increasing over the last 4k which is expected when the end is close. I could talk while running although with some effort so within 3 - 5 RPE and mostly at 5 or slightly above.

05.07.20: Day 1 of Schedule: 22k @ 5.45

Your scheduled workouts for Sunday, July 5, 2020

Run - Long Run

Name: Long Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 1 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 2:00:00 at 6:20 /km pace. You should complete about 18.9 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 14.8 km - 21.9 km Duration range: 1:42:00 - 2:12:00 Pace range: 6:54 /km - 6:01 /km Workout Goal: Aerobic Endurance Run comfortably easy. Deliberately start at a slow pace to fully invoke your fat burning metabolism. The most important element of the Long Run is TIME SPENT ON YOUR FEET, not speed. So stay on the pace you feel comfortable enough to continue conversation if you are running with a group. NO RACING AT THE END!!! Do not make a mistake of taking energy gels/carbohydrate drinks on your long run. Rather allow your body to learn to utilize fat efficiently. Drink as much water as is desired.

Planned Distance: 18.90 km  Planned Time: 2:00:00 Pre Session comment I will add some comments after the run but at the moment the plan is 22k @ 5.45 - just a bit quicker as I am comfortable with that pace. Today is Saturday and I have rested with no run.  Post Session comments Temp: 7 feels 6 with 77 humidity  Resting HR 47 Weight 67 Distance 21.1k in 2.01.26 @ 5.45 pace  Average HR 128 MaxHR 148 87% spent in range 124 - 143 All of that was as required by the session set up. I felt comfortable and was comfortable but firm. I could talk while running so within 3 - 5 RPE.

I am back. The past, present and future.

What has happened since the Melbourne Marathon in October 2019. The following marathons were completed since then:

331	6/6/2020	BUMS Run For Steve	5:22:55
330	30/5/2020	BUMS Raccoon Run	5:56:00
329	16/5/2020	BUMS Raccoon Run	6:02:32
328	17/11/2019	Jervis Bay Marathon	5:45:59
327	3/11/2019	Carcoar Cup Running Festival	5:31:05
326	20/10/2019	Sri Chinmoy Mara-Fun Relays	5:23:30

In early December I retired from full time legal practice after 49 years. What were my feelings at the time. Many and mixed but none were sadness or regret. The retirement was decided sometime before and I was very accepting when the reality come. Have I missed it? No not really. There are other things to do in life. 

Part of the reason I had little regret etc is that I continue to lecture full time at the College of Law. That is mainly online and so has not been affected by Covid-19 as I have always worked from where I could log into my course with a computer.

I have a much better life balance at the moment. 

Recently my wife and I were able to travel to the Byron Hinterland to visit my son, his partner and our granddaughter,Nigella. She is now 16 months old walking and starting to speak. It was a wonder full time sharing time with the family and help around the pecan farm.

Our family

Nicholas and his partner, Matthew and his partner Ash and Nigella, my daughter Gabriella and her partner. Nigella's first birthday in early March when you could travel.

Pa and Nigella 

The pecans trees rising for winter 

The wonderful news is that they are expecting another daughter in late August.

I turned 71 in June and feel 51 !!!

The Canberra Marathon postponed from April to August and now to early November. Sydney marathon looks like it is going ahead, fingers crossed.The Melbourne Marathon might be possible but the current rise in cases in Victoria might cause the cancellation of the event. It all a wait and see situation and accept whatever is occurring as regards events as there is noting we can do.

It has had one positive I have been able to get in some huge trading without the pleasure bbq the immense disruption to training. There was always a taper (even though short) and a recovery but still disruptive to establishing a base and then having a focus marathon. It is rare these days with running so many marathons that I have a proper base building phase of training then sharpening etc all the aspects that go together to put you in the best possible shape for an all out effort in the focus event.

These days I run marathons more based on endurance with no ability to do what is a 'proper' focused training for a specific event until now and Covid-19.

What does that mean. I have had the opportunity to really focus on some proper base building. So far this year I have trained 2950k with April, May and June being over 700k each month. All of this has been aerobic training. There has been no anaerobic sessions at all. No short reps. All the running has been run firm and not at  'long slow pace' with a watch on heart rate and perceived effort.That is base building ! My focus race the SYDNEY MARATHON on Sunday 20 September.

That is 11 weeks from Sunday 4 July.. An ideal preparation time is 12 - 16 weeks but 11 weeks it is. That is okay because of the 3 months that I have been on the base building training.

I am a great beaver in the LYDIARD training system and approach. That is lots of base building training and then some very specific phases to peak for the focus event.  That is something I have not been able to do for years but Covid-19 has put me in this position.

I usually train myself but I have obtained a Lydiard based training program but it is for 15 weeks so I will have to drop a few weeks but in the circumstances it is what it is.  So come with me on the journey to the Sydney Marathon with each days set training and my thoughts when the days training has been done.

I have a focus half marathon on the 12 July and that will be a great indicator as to where I am at in preparation for the marathons in September. Last year I ran the same half marathon in 1.54.12 and I would expect to be quicker this year.

So what does the first week's sessions look like starting on Sunday.

I will be training at the longer distances and the quicker paces. So Sunday 21.1k @ 6.20 pace or better. I should be able to average it in 5.45 but lets see how that run goes and the journey to the 20 September.