Progress

Not much blogging, but plenty of running. I've been pretty happy with the training so far. I've been more consistent through the last two months than anytime over the previous year. There have been a few sessions that didn't go to plan. I've had to take an extra day easy every now and then. A little bit of mild illness cut down some kilometres. Yet it is all coming together.


The volume is creeping up, and I hope the 100km+ weeks become more of the norm. Also I am seeing some very distinct progress, both in the fast runs and the long runs. The fast repetitions for the 5000m are feeling more and more natural and I'm able to the hold the desired paces for longer. For the long run, while my paces aren't up where I really want them, there have been big improvements from run to run. The endurance threshold, or decoupling point is being pushed further with each run. If the improvement continues, even at a slower rate, I could just be where I want to be come the marathon in June.

While I don't run based on the typical 7 day week, and don't run kilometres just purely for volume sake, I think there is a good deal of improvement that comes from consistently hitting some high numbers in training. As long as you include the faster stuff in the mix too. My last eight weeks have clocked up the following running kilometres:

  1. 101km
  2.   89km
  3.   46km
  4. 102km
  5.   80km
  6.   45km
  7.   84km
  8.   81km
My last week of training went something like this:
  • Mon: 5x2km @ 10km race pace with 400m jog, went out too hard and each rep became a struggle. Total 19km due to an extended warm up with the wife.
  • Tue: 10.5km regeneration pace.
  • Wed: Track 5x400m @ goal 5000m pace, with 400m float + 2x200m sprint with 200m rec. Total 12km
  • Thu: off
  • Fri: Long 30km @ about 5:00/km, 1st half mainly flat, late stages undulating, finishing with a few hills.
  • Sat: 14km regeneration pace.
  • Sun: 15km easy run with 5x hill sprints

Comments

  1. You're going well Jason. What's the marathon you're aiming for? Gold Coast?

    ReplyDelete
    Replies
    1. I'm looking at Australia's longest established marathon, Traralgon on 15 June.

      Delete

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