02 August 2009

Week 3 of 5 (AHM)

Did 83k in 6 3/4 hours (av 4:50) during Week 3 of 5 to Army Half

Have been running a lot on treadmill this week in order to balance family, work, and running. Sleep time so far has been pretty decent (6-7 hours), however the baby’s feeding timetable changed my sleeping cycle slightly. A midnight feed plus another hour to play and help him to sleep means that I go to bed around 1am. Because I leave the house for work around 8-ish, this means that I have to forego some of morning runs. Evening run is not possible because we normally have dinner pretty early. I would say a good balance/compromise will comprise of 2-3 morning runs a week (quality sessions), and the rest will primarily be treadmill runs in the gym during lunch time (easy days).

I think that I am experiencing some post-marathon blues. My legs are tired all the time and my workouts haven’t been that great. I did a couple of workouts: Tuesday’s intervals went ok (hitting target paces), although the effort was more taxing than it should be. Saturday’s long threshold run (5k MP, 5k HMP, 5kMP, 5k HMP) was a dud. Actual paces were slower than planned and legs were pretty dead. I am not sure whether treadmill running has something to do with it. Due to the moving belt, doing slow, easy runs on treadmill still requires a high leg turnover (whereas a slow run outdoors requires less stride rate). I am guessing that the high leg turnover causes my body to work a bit harder on my easy days.

Two weeks to go to Army Half. Due to the post-marathon blues and fatique, the plan for next week is just to do some maintenance work (tempo runs and slow intervals) in order to prevent myself going into deeper hole. A PB seems unlikely, but I’ll try my best.

Mon (Recovery):
5.5k Recovery in 30mins (av 5:30)
Short on time, a short 30mins run on treadmill, 1% incline.

Tue (Easy):
13k Easy-Moderate in 66mins (av 5:05)
Lunchtime run in the gym since it was blazing hot outside. Started at 5:45 min/km, increasing the speed every couple of mins to 4:40 pace. Last 10mins was done at 5% incline to provide training variety.

Wed (Workout):
AM: 17k run in 74mins (av 4:20) consisting of:
- 2.7k easy warm up (av 5:22) with 1 stride
- 1.6k faster warm up at MP (av 4:19)
- 3 x 1600m at 10k effort (av 3:52) - 6:11, 6:10, 6:10
- 3 x 800m at 5k effort (av 3:42) - 2:58, 2:57, 2:58
- 3 x 400m at m1500-3k effort (av 3:25) - 1:24, 1:24, 1:19
- 4.3k cool down with 4 strides (av 4:50)

Ran from home to Queenstown track, doing a different warm up by including a mile at MP. At the track, I did ‘3-by-3’ workout at various interval paces. Splits were pretty much dead even (see above), could be 1-2 secs faster since I had to overlap a lot of walkers and slow runners. Recovery for all intervals was 1:40-2:00 standing rests. The standing rests (not counted in total time) artificially made the average pace for the total run faster (17k at 4:20). Too tough of a workout for my liking and a sore butt to boot.

PM: 25mins jogging (av 5:40)
A slow run on the treadmill to flush out the junks.

Thu (Easy):
8k Recovery in 42mins (av 5:20), treadmill
Yes, another treadmill run (fourth one in one week). I then joined a Yoga class for 30mins for stretching purposes.

Fri (Easy):
9k Moderate in 42mins (av 4:46)
Light progression run, 5mins at 5:10-5:00-4:50-4:40, then 10mins at 4:30 (below MP). Jogged to the hill and did 5 x 15secs hill sprints, walk down for recovery. Felt sluggish and tired, not a good sign for tomorrow’s long workout.

Sat (Workout):
26k Long Run in 2 hours (av 4:35) including long Threshold run

Stole this workout from Hamburglar who cut his marathon time from 3:18 to 3:02 in Westlink’s M7 Sydney marathon last week. A 20k threshold runs, alternating 5k MP, 5k HMP, 5k MP, 5k HMP. Legs were tired, hence I struggled big time in the second half. Splits: 5k in 22:23 (4:29), 5k in 20:35 (4:07 pace), 5k in 23:16 (4:39), and 5k split in two runs: 10:00 and 10:27 (av 4:06). The pace for third 5k blew out to 4:40 and I couldn’t complete the last 5k in one continuous run. Seriously need a massage first thing Monday.

Sun (Off):
Rest day, spending time with Sling Jr

Total 83k for the week

7 comments:

Barefoot-J said...

Priorities change in life, but never forget what you initially set out to do. Stay strong and fast, bro~

Julie said...

I'm experiencing similar marathon fatigue too, after Gold Coast. My legs seem too heavy to go fast these days...and wondering what kind of target to set for AHM, given 3:43 at Gold Coast. Perhaps more rest is the key?

trailblazer777 said...

All the best with finding the balance...and adjusting to the new daily setup...that 26k is still super cool...

trailblazer777 said...

I like the wednesday workout too!

Epi said...

Thats still impressive training given the time and emotional energy the baby takes.

Hope you find your fresh legs again soon.

Clown said...

Good to see that you're spending time with Sling Jnr.

Hopefully the legs will feel better soon, impressive workout on the Saturday.

Ewen said...

Rest (sleep) will be the main problem in the longer term. I'm with you on freshening up as much as possible in the week prior to the half. You've got to have a chance of a PB.

Wednesday was a big session, and I think I'd be giving that Sat session back - it sounds like a killer!