Trainingsession 23rd - 29th January
Sunday - 2 hours 7 easy with Fraser. Fraser had broken his hamstring doing a fell race so we had to go quite slowly at 6.53 miling and 134 bpm (18.5)
Monday - AM - 47 mins easy on road loop around the heath in 6.59 miling (7)
PM - 63 mins brisk home from work in 6.39 miling and 138 bpm. Quite a few sub 6 miles, but slow up the hill towards the end (10)
Tuesday - AM - 42 mins easy on road loop in 7.18 miling (6)
PM - 5 x 2k at Ladywell. The group was doing 5 x a mile off 3 mins so I added 400m on the end. Felt a touch tired but was going through the mile in 4.40-4.42. The 2ks were 5.53-5.56. (11.5)
Wednesday - AM - 61 mins on Finsbury Park loop. 6.44 miling and 142 bpm. Heart rate really low on steadies right now so I'm pretty fit. (9)
PM - 44 mins steady around the Heath at 6.09 miling (7)
Thursday - AM - 50 mins easy into work at 6.43 miling (7.5)
PM - 90 mins with 20km where I alternated 1k of marathon pace with 1k of half marathon pace. Did this along the canal and turned round at 10k. Really happy with this session and my 'slow' ks averaged 3.12 and a 32.05 10k and my 'fast' ks averaged 3.06 and a 31.03 10k. I wasn't dead at then end and definitely one of the best tempo runs I've done on my own. Garmin link here. Had wind in my face on way out so the 2nd half was nice with wind on my back. (16.5)
Friday - AM - 50 mins steady into work. Felt a touch tired after yesterday so kept it easy 6.36 miling (7.5)
Saturday - AM - 5k Parkrun hard in 15.49. Was very windy and freezing cold so wasn't really into it and got nowhere near my 15.07 on this course. Also probably a bit of Thursday in my legs so not worried. Also did a tempo 5k in 16.47 5 mins later. (11)
PM - Easy run watching the Southerns in 35 mins (4.5)
116 miles. Another good week of volume and I'm really happy with Thursday's session and how I feel on steady runs. A couple tired days in there this week so next weeks' easy leading into the european clubs will be welcome and comes at the right time.
Comments On "23rd - 29th January"
Canova
Thanks Old Scottie! A lot to take in there. I don't follow that approach strictly but there are elements there that I do incororporate, such as the MP/HMP alternate stuff. I have discussed the AM/PM approach and think the benefit isn't as great and isn't the best way to train, but I've never actually tried it!
Ben Posted on February 10th, 2011Pre-hab: Strtetching and core. Hmmm, the short answer is no, but I used to a lot more and maybe that is benefitting me now. I don't have the time and haven't had any impetus to do so as have had no injuries in so long!
Pre-hab work
Just wondering if you spend much time doing stretching/core work in your busy schedule?
Guest Posted on February 8th, 2011Canova
Hi Ben
Guest Posted on February 4th, 2011Canova would advocate incrementally 28- 36K at close to M pace...certainly no slower than 5%, every 2nd week...in the last 8 weeks pre taper...
Alt weeks could be 20-23 miles with progressing the last 5-8 miles at m pace...
Both would require easy in, easy out of 2 days either side...
Mid week sessions would be:
1k faster/1 K recovery...the fast segment just faster than M pace the recovery about 20 secs per k slower....to total 20K +...
Then:
7x2K/1k...2K pace at M
5x3k/1k...etc
4x4K/1k
4x5K/1k
3x7K/1k
Or a mixture
i.e. a progression whereby you extend the distance at M pace and gradually run the recovery K a bit faster too....important in the latter stages to not run the faster segments any faster than M pace...and total 20-25K for reps + recovery...The benefit comes from extending the distance of the reps at projected M pace, not running them faster...
Perhaps 2 sessions in the build where you do something like...
AM...warm up, 10K @90% M pace, 10K @ M pace
PM...warm up, 10K @ 90% M pace, 12 x 1K @ 105%, 60 sec rec....
Total for the day42/50K....very hard session so only done twice with sli taper into and recovery out...
No sessions at 10K pace or faster as this re-ignites principally carb burning which you want to stay clear of in the last 8 weeks...
The key to a really good M is the carb/fat mix training of the above sessions which make sure you finish the last 10K strong....
In the main then, 2 key sessions a week, the rest recovery runs (as much easy miles as you can handle without ruining the next session) and some short hill sprints for leg strenghth...
Will be sure to follow your progress @ London ;)
Cheers
Old Scottie
Hi Old Scottie!
Ben Posted on February 4th, 2011Yep, agreed. Excuse my ignorance but what are actual Canova style marathon workouts? IS that the pace change stuff? If so, then it's always been a part of my build-up. The only new thing this year is longer efforts (30k) at 90% of MP, then the last 10k at 110% of MP, over a transition. I think Canova advocated this stuff too?
Tempo
Great Tempo run there Ben...
Old Scottie Posted on February 4th, 2011Are you incorporating more Canova style workouts in your M build-up?
Your 1/2M pace was around 66 low...extending this session into 2k/1k then 3k/1k would be a good progression..the 1k rec could be a touch slower to enable the faster segments to be good quality...
I would predict 2:12:xx if you do this kind of stuff...
All the best
Old Scottie