Go Hard

Keeping on track with my plan to run 60km on my 60th birthday, I considered it good preparation to cover at least 32km for my 32nd. So I headed down to Princes Park to run the Sri Chinmoy 30km and make up the extra kilometres with the warm up and cool down. I covered an extra 2km just to make sure. A cold start soon warmed up enough when the sun spread across some relatively clear skies to create almost perfect race conditions. The wind was a tad strong, but nothing to slow things down. It felt strange lining up to race with the plan to hold back. I had to remind myself plenty of times it was simply a test to see if things were on track for the marathon. The plan was simple, start easy, then ease into a pace that was equivalent to about a 2:57:30 marathon. That meant a time of about 2:07:00 for the 30km, or about 4:12/km. During the race I didn't check heart rate, it was all based on pace. Six laps of 5km went as follows: lap 1 21:55, 4:23/km HR: 150 lap 2 20:40, 4:08/km HR: 157...

Training for the this year's tilt at the Melbourne Marathon officially started back on the 14th April. The last three and a bit months have been all base training. For me that isn't as simple as covering lots of low intensity miles. I still go by the following definition of base training: To develop a well balanced athlete capable of optimally responding to the stress of competition specific training. To achieve this, there is a bit more required to be well balanced. Trying to keep things close to simple, as I am tending to do lately, has meant I include running at different paces (easy, moderate, race paces and some faster work), some extended runs, different terrain work and a bit of complementary work with weights, flexibility, cycling and the occasional swim. Hopefully I have developed a foundation in structural, musculoskeletal integrity, efficient running form, development in the range of muscle fibres and their recruitment, good central physiology and efficient substrate...

With colds, snot, sinusitis and conjuncitivitis running through the house over the last week, it seemed inevitable I would eventually catch something. Lucky for me it was only pretty minor, a mild sinus infection, poor sleep and a fever. The result was just a few days of missed training and only one key session missed. Unfortunately that key session was meant to be my first 3hr run for the training program, but subdue the body to that while fighting an infection always results in getting sicker. Overall the training has been going well. Except for being a bit under the weather over the last few days I think I am where I should be. The Base training seems to have gone well. I'll find out over the next few days with the MAF test and 400m TT to give me some concrete numbers. Then it's onto the harder, more race specific training as the weeks count down.

Hills play a big role in my run training. This is partly influenced by where I live. There are just so many good trails through the hills. The biggest influence is I have always had good results following some focused running against gravity. How do I include hill work into my running? Most of my runs will include at least a section of hill running if not some very steep work or even entire runs without flat sections. The exceptions are on the athletics track, on a pure recovery run, when forced onto the treadmill or performing a MAF test. In other words, running up and down hills is the majority of my run training. Run The Hills Most of my training is at an aerobic conditioning level. When running up ascents I focus on good, productive form. Full length strides with complete legs and ankle extension at push off, plus higher knee lift. My heart rate may climb a bit, but this is preferable to practising poor form. This way the musculature is conditioned appropriately. This form of train...

Since starting on this marathon campaign there have been a number of interesting questions asked. So far I've only addressed a few. Here is an attempt to get on track an enlighten a few on some of the reasoning behind what I do. Thanks to everyone who asked away. It does help me work through my training plan. Marathon Pace I see there are no MP long runs until week 17. What about bringing these in earlier, or as 'part' of the long run - such as last 20 mins at MP? Earlier in the training program (Base period, weeks 1-16), marathon pace (MP) can be a little misleading. Early on the extended, steady-state threshold runs of 45-75min will essentially start at around my expected marathon pace, but the actual intensity will be slightly higher. It is hoped that a portion of the aerobic conditioning runs, including the longer runs progress to close to marathon pace as my training progresses. However, it is still base training which is designed to prepare my body to handle the spec...