Week 30, 2011

Wow, a 100K week -- awesome! :D

30
25 Jul - 31 Jul		 This week's totals: 6x, 10:39, 101km [15:19]
Next week's plan: 6x, 10:25, 105km
1:33① 1:13
② 1:27		① 1:10
② 1:09		4:05
15.4 km① 12.6 km
② 13.5 km		① 11.7 km
② 11 km		37.1 km
jog 15km [SW]① ST 12x400m/120''
② ER 12km		① ER 11km
② RS 60' [TM]		RT 36km
126 hrm① 162 hrm
② 129 hrm		① 136 hrm
② 144 hrm		138 hrm
5:33 min/km① 3:56 min/km
② 5:56 min/km		① 5:36 min/km
② #10		5:56 min/km
core (0:20)gym (1:00)
yoga (1:00)		core (0:20)yoga (1:00)gym (1:00)

What a great week! But first things first... Given that I'm considering (more and more seriously) running in Assen, I decided it's time to pump up the weekly training volume. Jan advised me to: increase the volume of trainings and possibly even run twice a day sometimes but leave time for recovery, so NOT to run every day. Based on this advice I came up with the following schedule:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
ER ~15K① ST ~12x400m/120''
② ER ~12km		① RS 60' [TM]
② ER ~12km		RT 30+K

So a recovery run on Monday, then Tuesday off. Wednesday speed training (intervals) in the morning and an easy run in the evening; Thursday off. Friday first running strength (for the lack of real hills: hill program on the thread-mill) and later in the day an easy run. Saturday off and a long run on Sunday. I thought it was a pretty solid plan.

... and I did it perfectly this week! A total of 101km -- a feat I did only once before (weekly mileage of >100K). Today also closes off July and I have a total of 339km -- another best. All in all everything's looking great. If I manage to pull off two more such weeks then without a doubt I go for Assen. I'm only a bit worried that this may cost me my PB in Budapest (which I was really hoping for).

But I have to say it's a tough stuff. I kind of naively believed that if you go for a training in the morning then in the evening you (and your body) forget all about it, right? Wrong. You really feel it in your bones. Not to mention that it takes some strong will to go for a second training. Tough stuff. Kids, don't try it at home ;)

Another thing was the Sunday long run. 37km is a long distance, no doubt about that. But I somehow, again naively, thought that if I go slow enough (i.e. ~6:00 min/km) then I can just go and go :). Nope. After ~30K things started to be pretty tough indeed. You can see on the chart below that my speed slightly decreased and my heart rate substantially increased.

There's certainly this breaking point after which things are going to hell. I'm sure I was reaching (and often by-passing) this point in my marathons. So if I won't to stand a chance with the 50K I'll need to go substantially slower. Just how slow is slow enough? (and not too slow!) I was hoping to average 5:00 min/km, but that's probably too ambitious...

Anyhow, during the breaks in my run I was checking on Michal who today run his first marathon! And, as expected, he did really well too! Congratulations, mate! :)

Comments

jean said…
Some thought about your training of last week. Indeed excellent week! How to proceed? First just copy this week for this week. Then start to tapper for Assen, next week you do 60% and then 30% of the workload. Use the last week to charge the battery, eat and drink and rest. Only some small runs, no more then 15 km. Startegy will be talked about later. And remember i will be watching you on endomondo, to be concrete i will be in your pocket!
Then you decline during your long run, it is very importent that you drink enough. If you lose 2-3% of your bodyweight your performence will go down 25-30%. So better to run 25-30 in the morning and do another 10 in the afternoon, so you can hydrate again.
Also i think that running in Assen will in rease your changes in Budapest! But see it as a very long run and use it as a warm-up!
August 1, 2011 at 3:21 AM
Post a Comment

Popular posts from this blog

Budapest, marathon

Image
2/10/2011 marathon Budapest, Hungary 3:25:51 4:53 min/km 165 hrm 256/2990 (8.6%) That was supposed to be my 10th marathon. And my hopes (as usually) were high :). I wouldn't settle for anything less than a new PB... It didn't start so well. I arrived to Budapest on Friday and it was really hot. I mean, like summer hot. And when I arrived to the hotel it only got worse -- the room was sooo bloody hot; it was like an oven! Now that I think about it I should have tried to change rooms. I didn't. And I payed for it dearly as I hardly got any sleep that night. Next day -- business as usual, picking up the starting number, working out the logistics, stuffing oneself with pasta... and trying to go to bed early. Thankfully it kinda worked and I even managed to get a decent night of sleep. The race was starting at 10 so I woke up, ate breakfast and got myself to the starting line without too much hurry. The starting sections were for the grabs, that is one
Read more

My goals for... the lifetime.

Image
The other day I was thinking about my running goals for the next year (completing a milestone event such as the Lakeland 50 often does that to me ;) and then I though that it would actually be nice to put it in the perspective and first come up with goals for the lifetime. Things I would like to achieve sport-wise before my expiration date. Quite a biggie. So without further ado, let me outline them and then I'll talk a bit more about each one of them. Qualify for and run in the Boston marathon . Complete in a good time a demanding trail ultramarathon. Complete an Ironman Triathlon (for those in the dark: 3.86km swim + 180km bike ride + 42.2km run) I have no illusion, those are all grand goals and each one of them would require total dedication and a lot of training (possibly over some years) to complete; and even then there is no guarantee of success. But, hey, as they say: Better shoot for the sky... . Anyway. Let me elaborate on those goals. Qualify for and run in the
Read more

Marathon, Paris, 2012

15/04/2012 marathon Paris, France 3:17:55 4:41 min/km 171 hrm So. Paris. Would I finally break my PB? I certainly hoped so as I was sick of not being able to do that for such a long time. I certainly worked hard for that. Since the beginning of 2011 not only did I run a lot, but, perhaps more importantly, I run as systematically as never before. That surely had to count for something, right? RIGHT? I thought my preparations were fairly decent. I may have overdid it a bit with the 40K run just 3 weeks before the marathon. I may... They were decent all right. The week leading to the marathon I decided to take it very easy. On Tuesday I did easy 6K followed by strides (10x100m). And then I did a sport massage. With a follow-up on Wednesday. That was another first. The masseuse claimed that this should make a huge difference. I wasn't so sure but it certainly wouldn't hurt. Then on Thursday I did 5 1K intervals. While doing them I was thinking. Talking about t
Read more