Wednesday, 22 February 2012

Post Birkie

Needed to take it easy after the Birkie to recover and back was tight from falling off a step ladder the Tuesday after the Birkie.


February 13th to 19th

  • Mon am 120min aerobic, pm 60min aerobic
  • Tue am 60min aerobic, pm 90min aerobic.
  • Wen am 60min aerobic, pm 60min aerobic
  • Thr am 60min aerobic, pm 90min aerobic
  • Fri am 60min aerobic, pm 60min aerobic
  • Sat am 90min w/ 10mile in 60min, pm 90min w/ 10mile in 60min
  • Sun am 60min aerobic, pm 60min aerobic
Very pleased with Saturdays double down workout and have seen a good increase in fitness this week being about to complete cruise runs again between workouts.





Monday, 13 February 2012

Birkie week

Not going to lie, I skied way over my nordic pay grade on Saturday. My run fitness got me into trouble and allowed me to push quite hard except given I have only skied a dozen times this winter the next day I felt like I was run over by a truck:-)

February 6th to 12th
  • Mon am 60min aerobic, pm 60min aerobic
  • Tue am 60min aerobic, pm 90min w/ 20 x 1min w/ 2min off w/ only a slight reduction in pace
  • Wen am 60min aerobic, pm 60min aerobic
  • Thr am 60min aerobic, pm 6 x 7min w/ 3min off
  • Fri am 60min aerobic, pm off
  • Sat am 55km birkie lite in 3:15:ish w/ 10km warm down ski
  • Sun am 60min walk


Big push to the finish!
We are now nine weeks out form the Rotterdam marathon and after a good block of marathon specific interval workouts it is now time to take that speed and translate that to the marathon distance with marathon specific long runs. The aim will be to go into each long run fully rested and increasing the amount of goal race pace each week right up to the week before the event. 

My goal is too increase the amount of easy run distance during this time as well to increase recovery and continue to do the weekly interval workouts with the group but a much reduced pace to prepare for the Sundays marathon specific long runs.

So in a nut shell, all easy all the time except for Sundays and then we bring it:-)

Monday, 6 February 2012

Training transition

Training transitioning to be slightly more marathon specific aiming to do marathon race pace work with only 15% reduction in pace for recovery sections between intervals making the pace of the intervals slightly easier but the overall work load harder and more marathon specific.


January 30th to February 5th

  • Mon am 120min alternating 9min on w/ 1min off
  • Tue am 60min aerobic, pm 90min with 12 x 3min w/ 3min off
  • Wen am 60min aerobic, pm 60min aerobic
  • Thr am 60min aerobic, pm 90min w/ 7 x 7min w/ 3min off 
  • Fri am 60min aerobic, pm 60min aerobic
  • Sat am 90min w/ 60min tempo run, pm 60min aerobic
  • Sun am 150min aerobic
This week kept pace of recovery sections of intervals crisp to make more marathon specific.


January 23rd to 29th

  • Mon am 60min aerobic, pm 60min aerobic
  • Tue am 60min aerobic, pm 90min w/ 10 x 3min w/ 3min off
  • Wen am 60min aerobic, pm 60min aerobic + 5 x 1min w/ 9min off
  • Thr am 60min aerobic, pm 90min w/ 6 x 7min w/ 3min off
  • Fri am 60min aerobic, pm 60min aerobic
  • Sat am 90min w/ 60min tempo, pm 60min aerobic
  • Sun am 120min aerobic
This week kept pace of recovery sections of intervals crisp to make more marathon specific.



January 16th to 22nd
  • Mon am 60min aerobic, pm 60min w/ 30min alternating 3min on w/ 3min off
  • Tue am 60min aerobic, pm 90min w/ 60min alternating 5min on w/ 1min off
  • Wen am 60min aerobic, pm 75min aerobic
  • Thr am 60min aerobic, pm 30min aerobic
  • Fri am 90min w/ 10km classic race, pm 60min aerobic
  • Sat am 60min aerobic, pm 120min aerobic
  • Sun am 120min w/ 15km skate race, pm 60min aerobic run



Starting February 20th I will be reducing amount of intensity midweek preparing for one hard long hard workout per week to again make the training that much more race specific. These workouts will be alternation workouts aiming to run at goal marathon pace for a section of time followed by a section slightly slower than goal marathon pace to teach the body to run at pace.