Friday 14 August: Aerobic

The program was written for a marathon date that has been extended I have had to repeat a few weeks in the base building endurance phase. Also with the extra few weeks I have played around with some of the sessions before getting back to following the program exactly as written.

This week and next week starting on Sunday is a repeat of a previous week but on a recovery run day I have had complete rest.

Today was the same session as yesterday and the same 15k loop.

Yesterday was 5.30 pace in 82.37. I thought today I would push it much harder and finished with 5.18 pace and 79.34. Nice improvement.  Each 5k split was quicker. That is what is required. 

Interesting to compare some stats for the two runs.

Thursday 13 August Update

I ran the marathon on Saturday in about the time I expected maybe a bit slower that I really wanted but its another one completed number 333. I then took 3 days off to get a full recover and so I did not run until Wednesday with 15k in 84.38 @ 5.38 pace.

Thursday session was:

Workout Priority: 3
RPE: 5 - 8
Heart Rate Min/Max: 130 - 146

Run 1:12:00 at 5:43 /km pace. You should complete about 12.6 kilometers.

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

Distance range: 9.9 km - 14.5 km
Duration range: 1:02:00 - 1:20:00
Pace range: 6:14 /km - 5:28 /km

Workout Goal: Steady State Run at Aerobic Threshold/Feedback

Focus more on EFFORT rather than time or minutes-per-mile. Check with the guide-line of Target Heart Rate and/or RPE. Feedback from this workout is more important than the actual time. Attempt to run negative splits or even pace.

Planned Distance: 12.60 km  Planned Time: 1:12:00 

So what does all that mean. The 3rd most important session of the week. RPE 5 - 8, 8 is almost max effort by remaining aerobic with the HR again almost max as with the best pace suggested at 5.28.

Result:

Distance 15k (same as yesterday) in 82.37 @ 5.30 pace.HR average 137 maximum, 147 so just about as required. Pace including a negative split although I did not run an out and back but 2 laps of the Bay with 5k splits. I would say the session as set was meet. 💪

Each lap quicker - can't ask for more than that

7 August: Aerobic

I didn't run this session  set by the program. Because I have extended it by three weeks I have some flexibility in what aerobic sessions I will run and just for the next few days I will not follow the program.

Today was about a 15k run at a firm pace that was the equivalent or close to 4 hour marathon pace. so in effect a Marathon Pace session.  I also wanted a pace that would not tire me out too much for the marathon I'm running tomorrow. 

Yes I know I'm training for a marathon but in the middle of the training I'm running a marathon. That is not what this program is about but I cannot be sure that the marathon on in either Sydney or Canberra on 8 November will be held and so when I have a chance to run an official marathon I'm taking it.

 The pace for the 5K splits was about as even as you can get. When I always try to have the slowest at the start and build from there.

Thursday 6 August: Aerobic

Because of the postponement of the Sydney Marathon to 8 November I have to modify the Program I have  and extend it. The last 10 weeks are very specific with hills, speed work, combining that wth more aerobic work to finish a 2 week taper.  That is 10 weeks so I need to extend the Aerobic training by a few weeks. 

That means I can afford the luxury of an easy day being NO RUN instead of a run at a slowish pace. To run that is always the temptation to run too fast and have no easy/recovery run. So it is best to not run at all on the rest day. And so it was on Wednesday with no run. But that meant today's session was to be of the highest intensity. 

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 4 Heart Rate Min/Max: 113 - 130 Run 2:05:00 at 6:06 /km pace. You should complete about 20.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 16.0 km - 23.9 km Duration range: 1:47:00 - 2:18:00 Pace range: 6:39 /km - 5:46 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 20.40 km  Planned Time: 2:05:00 @ 6.06 Comments To run at a very firm even pace and almost at maximum but not quite. I wanted to have the first 5k quicker than recently and then old it with an increase over at leat the last 5k. It was three laps and a bit of the Bay with the 3rd 5k including the only two hills on a lap so it was just a but slower but all in 27.xx Result: 21.1k in 1.56.50 @ 5.32. Quickest half marathon for 12 months.

Tuesday 4 August: Aerobic Conditioning

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:53:00 at 6:06 /km pace. You should complete about 18.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 14.4 km - 21.5 km Duration range: 1:36:00 - 2:05:00 Pace range: 6:39 /km - 5:46 /km Workout Goal: Aerobic Endurance/Recovery

Planned Distance: 18.40 km  Planned Time: 1:53:00 @ 6.06 Comments I did not have time to complete the distance as I had to conduct Oral Assessments with the College of Law starting at 8.00am. So it was the same two laps of the Bay. It was going to be tough as It was following the long run on Sunday and the quick session yesterday. What did I want? Another two laps at that magic 5.35 pace (magic because that is the pace for a 3.55 marathon0 Actual: Exactly the same as yesterday by a few seconds. 13.6k in 1.15.52 @ 5.35. Did I push to near the limits in the last 3k or so to get to 5.35 - yes I did. Right place right time  Converging light son the old Iron Cove Bridge

Monday 3 August: Aerobic

Name: Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 6 Heart Rate Min/Max: 113 - 130 Run 1:03:00 at 5:58 /km pace. You should complete about 10.5 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 8.1 km - 12.5 km Duration range: 53:00 - 1:11:00 Pace range: 6:30 /km - 5:39 /km

Planned Distance: 10.50 km  Planned Time: 1:03:00 @ 5.58 Comments Priority 6 so the second least important session of the week because it follows on from the long run Sunday that has priority 1. I felt strong in the warm up and not as fatigued from Sunday as I thought I should or would be. So I thought I would run of the limits of the suggestion. I made it comfortably but I could no have gone quicker. Executed: 13.62k in 1.15.58  @  5.35 with the 5k splits each getting quicker  Same tomorrow because I have to start teaching at 8.00am !!!

Full Moon reflection

Sunday 2 August: Long Aerobic Run

Name: Long Aerobic Run

Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 1 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 2:30:00 at 6:11 /km pace. You should complete about 24.2 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 18.9 km - 28.1 km Duration range: 2:08:00 - 2:45:00 Pace range: 6:45 /km - 5:53 /km Workout Goal: Aerobic Endurance The most important element of the Long Run is TIME SPENT ON YOUR FEET, not speed.

Planned Distance: 24.20 km  Planned Time: 2:30:00 @ 6.11 Comments Pace not as important as time out.This is the #1 PRIORITY session for the week but not at a pushed pace. That is obvious by the suggested pace range. I planed 25k and that the first 15k would be within the range but right at the slowest end and then finish with a firm 10k. The first 15k included as many hills and long inclines as I could find and the last 10k was a flat lap and half of the Bay. Executed 25k in 2:36:18 @ 6.15 - about as close as I could get.  Nice increase in pace over the last 15k (a few hills and long inclines in the second 5k)

Sunrise over Timbrill Park with some low mist

Saturday 1 August: High End Aerobic

I didn't run Friday. Total recovery day,

Description: Lydiard Phase: Aerobic Conditioning

Workout Priority: 2
PE: 4 - 7
Heart Rate Min/Max: 121 - 141

Run 1:25:00 at 5:49 /km pace. You should complete about 14.5 kilometers.

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

Distance range: 11.6 km - 17.1 km
Duration range: 1:14:00 - 1:35:00
Pace range: 6:20 /km - 5:32 /km

Workout Goal: High End Aerobic Run/Pacing to learn to control your effort and pacing. First half should be slower than the second half..

Planned Distance: 14.50 km  Planned Time: 1:25:00 @ 5.49

Comments

I notice the quickest pace has now jumped to 5.32 per k where in the past it was about 5.45 so a significant increase and is indicted PE (perceived effort) is up tp 7 out of max of 10. 7 is described as strong to very strong and HR max range is higher than previously. All meaning this isa significant session with increases as all the maximum.

It was with this in mind that I had a complete rest yesterday instead of the easy jog of 7k or so. Also with the limited in mind that I was really hesitant about the session because I wanted to reach the max end of what was in the program because that is where I have been for the last month and I didn't want to fall away as soon as it got a bit tough, 

The pace should be manageable because I have been down to 5.30 but I was planing 15k so that was going to be a big ask as the 5.30 pace has not been sustained for that distance BUT this is what this session was about - pushing the limits.

Executed: 15.00k in 82.30 @ 5.22 average pace with the 5k splits getting quicker as required. Pleased with the session pace and the pacing

Birkenhead Point before the start

Very quick stop to catch the rowers preparing