SC100 Training: Base 3
After dropping a couple of days running last week, it was important to try and ensure I keep the volume up this week. Dopping a bit of the lower grade running, but keeping the main sessions will see improvement in the those key runs in the short term. The problem is doing so will limit some of the supportive adaptions that are needed to really push the longer runs later in the program and still be able to recover.
Not so much sleep deprivation at the start of this week. A double aerobic run. 8km into work and 6km back home. My legs were suffering from the long run two days ago. In my concern about how the run related to the 100km I had failed to realise it had been my longest ever training run. Being sore today was quite reasonable when put into this context.
Next day was my MAF test. The legs were still stiff, and my resting heart rate was up slightly. Likely influenced by the sinus infection my body was trying to eliminate. The test pace turned out to 4:57/km. Only one second per kilometer faster than the first week.
And on the third day it was into the hill repeats. Same circuit as the previous week, but this time I added an extra repeat of plyometrics. I was feeling pretty stiff, sore and rundown at the start, but have been surprised at how much better my legs feel after this type of training. It seems to give me back a spring and extra range of motion, which is part of the plan. Didn't do much for feeling run down. That requires more sleep. Which was the plan after work. Unfortunately my 0900-2100 shift extended until after midnight, eating well into my sleep opportunity.
Without the extra sleep the sinus infection was given the opportunity to take hold. A short regeneration run didn't help. Sleep was needed. So no night shift and the next day completely off training worked wonders.
Next day I felt good enough to start my long run. Despite being very cold, the weather was otherwise perfect. Feeling well rested, new shoes, amazing trails and plenty of roos to keep me company made for a brilliant run.
I decided to hold back a bit because I knew the infection was still there. The running felt comfortable the whole way, even with making sure I ran every hill. A good portion of the terrain was slow going with plenty of thick tall grass and lots of soft, sinking mud. I'm starring to feel at home in these conditions. Still, I would prefer the water crossing not be completely freezing.
The course measured out to be 33, but I did add a few little side trips to check out some new trail possibilities. So I don't know how much further I did cover. Maybe I ran 34-35km. The time was 3:47. I'm pretty happy with that.
Next day I was to just have an easy hour, but that changed. Instead I caught up with Daz and after my initial 20 minutes to our meeting place we put in an honest 1:40. That gave me 2 hours all up, faster than the last two weeks, which is good after the long run yesterday. Then on the final day my legs let me know the back to back days needed something easier. That meant a slow 90 minutes and strength work in the evening.
Despite being sick in the middle the week had a good training dose. Even with an easy day and a complete day off the mileage wasn't dropped compared to the lead in weeks. My long run is seeing improvement in the right way, so I think I am on the right path.
Not so much sleep deprivation at the start of this week. A double aerobic run. 8km into work and 6km back home. My legs were suffering from the long run two days ago. In my concern about how the run related to the 100km I had failed to realise it had been my longest ever training run. Being sore today was quite reasonable when put into this context.
Next day was my MAF test. The legs were still stiff, and my resting heart rate was up slightly. Likely influenced by the sinus infection my body was trying to eliminate. The test pace turned out to 4:57/km. Only one second per kilometer faster than the first week.
And on the third day it was into the hill repeats. Same circuit as the previous week, but this time I added an extra repeat of plyometrics. I was feeling pretty stiff, sore and rundown at the start, but have been surprised at how much better my legs feel after this type of training. It seems to give me back a spring and extra range of motion, which is part of the plan. Didn't do much for feeling run down. That requires more sleep. Which was the plan after work. Unfortunately my 0900-2100 shift extended until after midnight, eating well into my sleep opportunity.
Without the extra sleep the sinus infection was given the opportunity to take hold. A short regeneration run didn't help. Sleep was needed. So no night shift and the next day completely off training worked wonders.
Next day I felt good enough to start my long run. Despite being very cold, the weather was otherwise perfect. Feeling well rested, new shoes, amazing trails and plenty of roos to keep me company made for a brilliant run.
I decided to hold back a bit because I knew the infection was still there. The running felt comfortable the whole way, even with making sure I ran every hill. A good portion of the terrain was slow going with plenty of thick tall grass and lots of soft, sinking mud. I'm starring to feel at home in these conditions. Still, I would prefer the water crossing not be completely freezing.
The course measured out to be 33, but I did add a few little side trips to check out some new trail possibilities. So I don't know how much further I did cover. Maybe I ran 34-35km. The time was 3:47. I'm pretty happy with that.
Next day I was to just have an easy hour, but that changed. Instead I caught up with Daz and after my initial 20 minutes to our meeting place we put in an honest 1:40. That gave me 2 hours all up, faster than the last two weeks, which is good after the long run yesterday. Then on the final day my legs let me know the back to back days needed something easier. That meant a slow 90 minutes and strength work in the evening.
Despite being sick in the middle the week had a good training dose. Even with an easy day and a complete day off the mileage wasn't dropped compared to the lead in weeks. My long run is seeing improvement in the right way, so I think I am on the right path.
Jason,
ReplyDeleteI am impressed by your training plan, and agree that laying out the principles in detail was a good way to ensure that you achieve the key sessions even when job, family and other events threaten to derail the plan. Clearly the 4 hour sessions (and later the 6 hours sessions) are the crucial ones. However, what the past week demonstrates is there is another ‘session’ that is also important, and that is getting enough sleep each week. This is probably the second most important type of session in your program, and you are being sensible is dropping some of the other sessions to ensure you catch up on sleep.
Thanks Canute, I think you got it in one the reasons behind all the detail in my plan. You are completely right about the importance of sleep. I will have to say it probably wasn't so much about being sensible with dropping training in favour of the required sleep as I just felt so bad and tired that I couldn't train.
DeleteOn the sleep topic I found Michael Arnstein's comments in his ultrarunnerpodcast.com interview very interesting. He sleeps 10 hours/night and states that's more important than any other type of rest or recovery.
Good points about the importance of sleep. My ultra running mate goes for the 'nana nap' when he can as well as getting good overnight sleep.
DeleteLooks like you balanced out a good week considering the sinus problem. The MAF test will improve once your body becomes accustomed to the training load.