Sunday, 28 February 2010

Marathon build up - week 1

So here we go, 9 weeks until London. Strap yourself in and prepare for another rollercoaster ride of a marathon preparation. This is what makes this sport such fun, the ups and downs, the aches and pains, the great workouts and the miserable slogs when your legs feel like falling off. And at the end of it the reward of being in shape to push yourself to your absolute limit by racing 26 and a bit miles as fast as possible. Insane.

Coming in to this race my shape is OK but not great, certainly not the shape I was in at the start of my build ups to Toronto and Geneva. But then again for both those races I probably peaked a few weeks early so this could be a blessing in disguise. For those of you who follow my blog you will know that 2009 was a bad year with the first part written off by injury and then my plans to run the World Triophy 50k scuppered by ill health which also threatened to end my competitve running. The good news is that magnesium has restored my electrolyte balance and since december i've been able to train without any problems and really enjoyed racing again.

The name of the game is going to be to take some risks in the next couple of months. I've got a huge aerobic base from 10s of thousands of miles over the last 20 years so now is the time to tap into that and let rip. Who knows what will happen !?

Week 1 was all about getting those first couple of marathon specific workouts done and getting the feel for it again. Over the coming weeks these workouts will get progressively more challenging in a number of ways, watch this space.

AM 2hr 11mins starting easy and building the pace on a hilly course, last hour at a good clip (3.40/km)

AM 35mins regeneration
PM 45mins including 5x30secs fast stride

AM 45mins progressive finishing at threshold
PM w/u 18x400m with 200m recovery in about 50 secs. Just running relaxed rather than forcing the pace

AM 55mins easy
PM physio then 35mins easy. Good to get my pelvis straightened out before cranking out the big tempo sessions

AM 45 mins easy - I used to have a complete rest day but find I stiffen up quite a bit so experimenting with just a single easy run

AM w/u then 6x3km Marathon Pace on an undulating course. Horrid weather but got faster as the session progressed. Strarted in trainers and full winter kit and finished in shorts and racers. Could have kept going all day which was encouraging.

AM 67mins felt surprising good after yesterday
PM 43mins

Just over 100miles and 3 key workouts in the bag. A good start to the build up and my appetite is thoroughkly whetted now !

No comments: