Thursday, September 03, 2020

3 September 2020 Update

 Yes I have not posted for a a couple of weeks. That does not mean I have stopped training. I have continued to train by base building aerobic running. That has continued longer than the Lydiard program I have but that is fine.

A spent a week with my son, his partner and my new granddaughter Florence Elisabeth. While there I enjoyed some wonderful early morning country road running as a change from the Bay.







Aerobic base building training can go on endlessly but there are diminishing returns in the gains made for the effort being made. That is as you get fitter the aerobic training produces less improvement in endurance/stamina. There are gains but they become less and less for the same effort.  Anyway I have continued that training for 3 weeks longer than the program by just repeating the last week. 

That extension was required for various reason and was to focus on a marathon on the 8th November being either Sydney or Canberra. Both look like they still might occur. Shame they clash. If they are both held then I will have to run Sydney because I am a Blue Line Legend that means I have all of them since 2001. I think there are 8 of us and I need to keep that streak going. 

From now to the marathon on 8th November (if held) 

BUT starting this week I have commences the 10 week preparation for the marathon. During the base building there is NO anaerobic training at all. All to do with the PH levels caused by that type of training and the ability of there body to recover to run aerobic sessions. 

The next 10 weeks covered these blocks (weeks are the weeks to go to the marathon):

Weeks 10, 9 & 8    Hill training

Weeks 7 & 6        Anaerobic Development

Weeks 5, 4 & 3    Intergration

Weeks 2 & 1        Taper

Hill training 

These sessions are designed to develop the muscles to handle a greater ranger of motion and speeds. This is done by incorporating uphill resistance sessions and preparing for the next two phases. What occurs;

  • Fast twitch muscles (anaerobic) are now engaged (aerobic sessions only engaged slow twitch muscles). Fast twitch muscles help to develop speed and because it involves some anaerobic activity it prepares you for the next phase, anaerobic conditioning;
  • It stretches the tendons and ligaments especially in the back of your legs so that there is greater range of movement;
  • It develops efficient running form.
There are two hill sessions each week. I will not go into detail of the other weekly sessions as they are still aerobic. This is the directions for the Hill Session:

Run - Hills


Description: Lydiard Phase: Hill Training
Workout Priority: 4

Run hills for 31:00. Include a 15 minute warm-up and cool-down in addition to the workout.

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

Duration range: 21:00 - 40:00

Workout Goal: Power, High Aerobic/Slightly Anaerobic

Find a hill of about 200-400 meters. If no hills use stadium stairs or a parking ramp and repeat the uphill for about 3-4 minutes.Warm-up adequately by jogging for at least 15-minutes followed by gentle stretching, particularly of the lower legs.

Hill Set
1. Run up with good knee lift, or Bound, or Spring up the hill as appropriate to your ability
2. Jog until recovered at the top (about 3 minutes)
3. Stride down fast but in control using short circular strides and on a gentler slope if possible
4. Run 3 X 75-100 meters (approx) stride-outs (slightly faster than your fastest aerobic pace) with full jog recovery between. If the uphill is short, do these stride-outs only every 15 minutes
5. Repeat as many sets as workout duration allows

Cool-down at least 10 minutes

Speed is irrelevant, in fact, THE SLOWER YOU GO UP, THE MORE RESISTANCE WILL BE APPLIED TO YOUR LEGS. At the top take adequate recovery jog. If the downhill section is not too steep, run downhill quickly leaning into the hill and using short circular strides.

At the bottom of the hill do three easy strides over about 100 meters. Do this every 15 minutes or so. (The main development of this phase takes place in the uphill portion of the workout and the downhill and flat strides are supplementary. Do not overdo them.)

Cool-down at least 10 minutes. Repeat this Hill Set as many times as your workout duration calls for.






I completed the session on Tuesday but have not quite got the technique correct. I am not attempting hill bounding. 


This morning Thursday was a session of about 13k @ 5.28 as best. That sounded like a real push although I have run that pace for this distance previously. I decided I would run as hard as I could but taking into account I wanted to run two laps of the Bay, so it was retained to start with, at least that what I thought as I was running by feel.


The first 5k was 5.08 pace and that felt firm but manageable. I eased off and finished  13.6k @ 5.12 pace. Surprised and pleased including a 10k PB of 52.04.












Saturday, August 15, 2020

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, August 13, 2020

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

Friday, August 07, 2020

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, August 06, 2020

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, August 04, 2020

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, August 03, 2020

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, August 02, 2020

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, August 01, 2020

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 






Thursday, July 30, 2020

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, July 29, 2020

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

Sunday, July 26, 2020

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, July 25, 2020

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. 
 





Thursday, July 16, 2020

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.