Go Hard

Eraser

2012-02-02T09:26:00.000+11:00

As an example of why my plans aren't set in stone. No 3.5 hour run due one sick kid and one teething kid. So instead of plenty of kilometers being put into the legs, the day involved no running. Without enough hours blocked together to really get that long run in, I have to make the best of what I have. That meant getting up at 4:30am to fit in 1.5 hours before the wife is off to work, and I look after the kids on my day off work. Obligated to be back inside by 6:30, I really wanted to make up for the lost long run and ensure I am actually prepared for the 50km coming up.

The plan, was an anaerobic threshold run plus some hill repeats. A flat 7.6km out & and back loop, that used to be a mainstay in my marathon lead ups took care of the threshold section. Then a handful of 400m repeats up a 7% steady climb. Not exactly a long run, topping out at 15km all up, but a stimulus non-the-less.

I had a couple of concerns leading into this run. Firstly I have been getting a bit of pain through one of the medial tendons around the ankle of my right foot. Most likely it is the tibialis posterior, but could be either of the other two as well. Seems to be have started about a week ago with slipped footing when pushing uphill. Changing out of orthotics and into new shoes has probably slowed healing. The other was this was my first sustained higher intensity straight up in the morning. So no food pre-run. I wondered if taking in a little bit of sports drink during the run was going to cut it.

As it turns out these didn't need to be concerns at all. During the warm up I realised I'd be holding my foot up in the position it was used to with orthotics. This was creating a massive load through those medial structures that was far from needed. With a bit of concentration throughout the run, I was able to relax my foot and the pain dissipated. Plus the running felt significantly easier. Fueling wasn't an issue at all. Absolutely no problem holding the required intensity. Overall, it was just a good solid run. Afterwards, my lower legs felt so much better than they have in a while post run.

The Ultra Zone

2012-01-31T19:45:00.000+11:00

My race plans for the year are far from set in concrete. A number of competing interests and opportunities that may or may not come around means the racing schedule is at best only written in pencil. Already there have been a few revisions. At the moment I will focussing my efforts into the Emergency Services Games (10km Cross Country and Half Marathon) in April. Beyond that I might be heading towards an early marathon, but that is just at the maybe stage. Later in the year I want to try my hand at a trail 100km race. So all training throughout will keep that in mind.

One race which I have changed my mind about a lot is the Maroondah Dam Trail Run 50km. At the end of 2011, it was a definite. Into 2012 I had other plans (a potential holiday) or just that I didn't trust I my conditioning leading in. After a few changes I finally decided to run it.

Today I entered. So on 19th February I will trying my hand (or feet) at my first trail ultramarathon. Given my other goals, and where my fitness is at, I don't plan on racing this flat out. Instead I am treating it is an extra long, but solid run. One where I can get an insight into what I have or don't have yet for this sort of distance. Quite a few years ago I did compete in a 24 hour Rogain, which was a reasonably humbling experience, and despite some significant navigation issues and some long down time due to a mixture of injury and hypothermia between my partner and myself we still managed to score 4th overall.

I won't be doing anything drastically different in the next two training weeks. Each week will see just a continuation of the build over the last few weeks. Up a 3.5 hour long run, 2 hour aerobic conditioning run, threshold over hills and all the rest easy. No substantial taper, just 4 days very easy to iron out any niggles. Then its time to cruise through the bush and hills.

Easy Being Green

2012-01-26T21:06:00.001+11:00

Moving out of orthotics and highly supportive/restrictive shoes has injected a bit of extra colour into my footwear. I don't plan on doing a shoe review. There are plenty out there of variable levels of use. I think for the most part, shoes are too individual. You need to find what works for you. In the current stage of the search I am ditching the Brooks Adrenaline GTS, that had worked so well for years. Over the last couple of years my running form has changed a bit, plus I believe the Adrenalines have become too rigid. Whatever the case, they don't suit me anymore. They just feel wrong. Too rigid and restrictive.

This morning I pulled on a pair of new ASICS DS Trainer 17's. Promoted as a lightweight trainer with some structured support and cushioning. They felt good in the shop. A few other models didn't. Of course a run would be the real test. So up early at 0430 to fit in some kilometers before work. It was a ridiculous struggle getting out of bed, and my legs were stiff and sore. Maybe that extra night shift wasn't a good idea.

Eventually I placing one foot in front of the other. The legs really hadn't recovered from the previous week of training, so good thing this was meant to be an easy run. It didn't take long to really wake up, and I this down to just how good my shoes felt. They almost felt like racing flats, which I have developed a very strong liking for over recent years. However, they felt better than racing flats. They supported the late stage of drop and over pronation I have right near the end of my push off. They have a little extra cushioning, plus an extra feeling of robustness that definitely does not come with racing flats.

Of course the run was easy and short, and the true test of the shoes will come after many kilometers have been covered in them. First impressions have me excited and confident about the world without ripping out insoles and remembering which shoes I have orthotics in.

Anytime of Day

2012-01-23T20:57:00.000+11:00

Consistency, consistency, consistency. Long term, that is the most important element of training. Last week's 12km race showed I can get some good results of mainly low intensity training if there is a good degree of consistency. It is fine writing out a plan to cover the weeks of training leading into races, but it s harder to actually perform the plan. Adding in the commitments of life, work and family, including the fact I won't miss out on time with the kids, there is a lot competing against training time. Last year I was fairly content with missing a few training sessions to meet the other commitments. This year, my thinking has changed slightly.

The change doesn't mean I am doing anything less with the family. It is a rethink about how I can get the training in. If the morning and evening was taken up around work, then I would accept that was a missed day of training, rearrange the rest of the key training days and move on. The result was that I usually got in all the key training runs (long, threshold etc.), but the low intensity (60-70%HRmax) runs were often dropped. In the short term this is okay, but over time it limits the advancement of all training. Very important adaptations occur over time at the low intensities. Missing this training leads to missing these adaptations.

This year I have been applying a small, but important change in my thinking. Basically there are more opportunities to fit in training than I was seeing or accepting. Taking a lot of influence from Ultra168 who go by the slogan 24 hours in a day, 7 days in a week… 168 hours to run! I work rotating shift work. A mix of early, afternoon and night shifts. So I have the ability to work around some obscure hours. Time to apply that to training. As is usually the case with finding more time to train, you have to work out what else should be dropped. For it has been some evening television. On top is being a little bit more organised and taking the extra 10-15 minutes to get everything ready for the next day.

The results so far have been a couple of earlier nights to get in enough sleep to handle getting up at 04:30 to get a run in before my 06:30 shift. Puttng on he bacpack and using running as my commute. Slipping on the running shoes after a 9 to 9 shift, finding my footing on the dark trails. Discovering that both kids are getting heavier after hitting the hills with them in running pram. My ego took a hit when my daughter asked why I wasn't running. I was, but she told me I wasn't going fast enough to be running.

So far I have got in all my planned runs. Not necessarily at an ideal time of day, but I don't quite have that luxury.

Coburg 12km 2012 - Race Report

2012-01-17T19:46:00.003+11:00

First race of the year. First race without orthotics. First race since trying to re-establish a training base. So back to another Coburg Harriers Run.

I needed to approach this race with a good dose of realism. Training recently has been looking quite a bit better. I've been getting in some level of consistency. The long and moderate runs have been covered. While everything seems to be going to plan, the plan at this stage involves mainly slow running. With the exception of a handful of strides and a weekly hill session that dabbles around the anaerobic threshold, every run has been slower than 6:00/km. That might be a problem when wanting to run sub 4:00/km.

My racing style would have to take the above into account. This meant heading out relatively conservatively and limiting any spikes in effort. My lactate tolerance and race pace conditioning would be low, so I would need to be as economical as I could. The plan was to avoid the common initial overspeed and subsequent slow down that these races usually involve.

Despite a couple of people complaining it was going to be hot, the morning was perfect for summer racing. A bit of sun, hardly any wind and mild temperatures. My soon had me feeling race ready. These days most of the warm up is based on chasing a certain feeling. I have moved beyond the regimented guidelines that is the standard advice. It took only about 500m for my racing flats to feel right without orthotics. In fact they felt better than what I have been used to.

Again I lined up on the front line by default. No else seemed keen to take a front. The gun sounded. I had a strange stutter step over the start line, but then found my rhythm and pace straight away. The front position let me choose a clean line over the grass, through the gate and around the corner over the bridge, while the others jostled a bit for position. I felt like I was holding back way too much, but I knew I wasn't.

Over the first kilometer and first time over the first hill, the field sort itself out. The 12km and 6km runners were all mixed together, and I was settled in 7th place. Who was in the shorter event I didn't know. My best bet was to aim for an even pace. See where I was at the end of the first 6km and do what I can from there. The rest of the 6km lap was straight forward. I kept up a solid pace, but it was certainly getting harder. Around the athletics track at the end of lap one. A head count of those still racing, versus those finishing. I was in 3rd place. About 2 minutes away from 1st, and about 40 seconds off 2nd. Fourth place was chasing, but I was confident if I didn't blow up I wouldn't finish off the podium.

Onto the second lap and the burn was seeping through my legs. There was a tempation to ease back, but I really wanted to take 2nd place. I figured I couldn't put in a big surge, that would create a too drastic slow down over the last couple of kilometers. Instead, all I could do was lift the intensity a little. This I did, but the pace out on the 2nd lap was a bit slower than in the first section. At the turnaround, I had managed to get within 30 seconds of 2nd place. Heading back over the final 3km, I ran hard. It was a mental challenge to override my body, I managed it. Unfortunately I just couldn't get any closer up front.

Back onto the athletics track, the pain dissipated until I crossed the finish. Safe in third place, but I was struggling to stay upright, and anything in my stomach threatened to revisit the outside world. A time of about 46:16, gave me my second fastest for the 12km course. Looks, like sub 4:00/km wasn't too big an ask off all the slow running.

Better Feet

2012-01-12T12:30:00.001+11:00

The first week of training in 2012 has been completed. Essentially it was nothing overly exciting. Nothing was overly hard. In fact it felt a bit too easy. What I am happy with is I got in every planned run and strength session. None of the extras like swimming or cycling found their way in. Comfortable consistency is exactly where I should be at this stage. I just need to keep that going.

Beyond just getting the running kilometers covered I've been back for some podiatry assessment. It's been overdue for a while, plus I have been aware that my running biomechanics have been changing to the point I didn't think my current orthotics and shoe selection have been working well for.

My suspicions were heading in the right direction. An advantage of having your sister as a podiatrist is there were no time constraints. After some very thorough assessment and discussion I am pretty excited about the outcome. It looks like I can ditch the orthotics and move away from the stability shoes. My running has improved in more ways than just faster times over the last few years.

Now I can have the enjoyment of working my way through light weight neutral shoes without worrying about removing insoles and fitting in some carbon orthotics. Time for some shoe shopping.

2012

2012-01-03T12:06:00.001+11:00

The change over into a new year is always a good opportunity to take some time to look at where you have come from and where you are heading. 2011 started with a lot of promise with some very good race results and placings. It was clear I could reach higher levels of performance than previously without a huge volume of training.

However, it didn't last. I made some training mistakes. The most significant was probably too much running around my anaerobic threshold without any genuine recovery between these hard sessions. The result was some significant overtraining and resultant drop in training volume, intensity and consistency. This led me away from a marathon PR and some injury problems afterwards.

On the positive side the year provided a lot of information about how I can and can't train. Comparing this information against the back drop of my previous years of racing and training I should be able to get train much more effectively.

So what does the new year bring?

I'm looking to mix some new experiences with some PR's at a handful of tried and tested races. At this stage it looks like the Run For The Kids, the Sri Chinmoy Williamstown half marathon and the Great Train Race are all on the menu. Again I'll be heading back to the Police Games for the 10km cross country and half marathon in April. These are all races I really want raise above my past results.

On the new taste menu I want get to a few more trail races. The Salomon Trail Run last year wetted my appetite for this style of event. Also I will probably run one or two 50km trail events. It is likely these won't be genuine races for me, more a long an hard training run.

Depending on how everything is traveling leading towards the halfway mark of 2012 I am considering having a good crack at racing a 100km Trail Ultra. There is the potential for a new event in September down at Anglesea which is holding a lot of appeal. I haven't raced an ultramarathon as a standalone event before. How I feel about this event is similar to when I first thought about racing Ironman triathlon.

If I change my mind I will probably look to having another go at lowering my marathon time. Whatever the case it is clear I am sticking with being a runner and haven't got any plans in the triathlon world.

For me it's an exciting year for running. Plenty of positives. I'm fit, healthy and injury free. My mind is in the right space and the passion is there. Bring on 2012.

Post Feast

2011-12-25T08:33:00.001+11:00

After amusing myself by telling my wife I was going for a run Christmas morning just for a reaction. Really there was no way I was going to miss the kids opening presents. The day was a planned no-training day. One to forget about my own version of normality and drink and feast, and otherwise feel half lazy.

For the most part it was a great day. A thunderstorm and hailstorm hit Melbourne with force in the evening. The weather beauro marked is as 'very dangerous'. It gave us a version of a white Christmas in the middle of summer. Our cars took some hail damage, and other than plenty of mess around the house we got away with just some clean up. Others nearby weren't so lucky as roofs and fences were destroyed and some flash flooding had cars behaving more like boats.

The next day I was back to something more usual for me. Work and running. I was feeling a little bit heavier on that morning run before work. The rest of the week was to follow the progressive plan.

The long run now up to 2.5 hours, the moderate run at 1.5 hours and the hill session to see an increase in intensity into the threshold zone. Also on a couple of easy runs each week I'll start introducing a small number of strides or run-throughs depending on what you're used to calling them.

The main challenge this week is I am down a training day because of Christmas day, but in order to have that off work I swapped into working New Year's Eve night shift. That means a busy night on what would have been a day off. So arranging adequate sleep and fitting in the sessions might require a little creativity.

Close Enough

2011-12-24T08:34:00.001+11:00

This week started with some gastro. That meant the first three day without training. With the days reduced to five and trying to be careful not to play catch up I looked to see how to key include my key runs. I settled on the following:

Day 1: 80min endurance/aerobic conditioning run. This was my best feeling run in quite a while. Fresh legs obviously helped.

Day 2: easy 60min was the intention, but became a day off. Combination of post gastro, resultant reduced sleep and night shift was too much.

Day 3: Hills for 60min. Just over a series of moderate hills on rough ground keeping the ascents and the top bd of my endurance zone and the downhill dropping the HR into the base zone. It's a key session but not very hard at this stage.

Day 4: easy 60min run.
Later in the day I completed a strength session which gave me about 40min of work. Squats, presses, pull ups plus an assortment of core and remedial exercises.

Day 5: Long run. Planned 2:15, cam back in 2:12. The majority was meant to be in the endurance zone, but about half the run was in the base. I felt like I was pushing things too hard by aiming for that higher HR. So I just stuck where it felt right.

Not a complete week, but the last 5 days were reasonable.

Emesis

2011-12-18T10:03:00.001+11:00

Thinking I was back on track for some consistent was obviously a little misguided. This new training week hasn't seen any running yet.

Day 1 I was meant be up very earlier to to get an extended run into work. However, I stuffed up setting my alarm. Luckily my wife woke in time to wake me so I could rush into the shower and take the car instead. No problem, I thought. I would just fit in a run in the evening.

Well that didn't happen either. Instead the vomiting of the 1 year old from the previous night had moved onto the 3 year old. So as not to be left out I joined in on the fun. Something we ate or just a random bug I don't think I will know. Whatever, it is now two days without training as a result.

Long... finally

2011-12-16T10:35:00.000+11:00

It's been about two months without a genuine long run. I did get in something a bit over two hours on the trails, but it was stupidly slow and involved more walking than I liked, so in my book it doesn't count. At the moment it looks like everything is back on track for some consistent training. The knee is good. Life is balanced. I have my systems going. The chance of another snake bite is very low.

This training week, I've got in the key runs of aerobic conditioning and hills. There was only one day with no running as I skipped an easy run due to working an extra night shift. The runs were all as expected. Mentally I'm struggling with the slow speeds, but I'm sure if I speed up now then that will lead to some holes in my consistency. So mainly slow running is where I am. It's allowing me to back up each day. This week has given me 7 out of 8 days of running.

The target for my long run was 2 hours with the majority in my endurance/aerobic conditioning range (E) after a warm up at base (B) intensity. (Check my training zones here). Also I wanted to hold back on the descents as I still am struggling to keep everything firing as it should down hill, and I want to keep my knee in good condition. So I ignored heart when going down hill. Given this was my first real long run for quite a while I kept things simple. I picked a very familiar trail, with straightforward terrain, and only moderate hills. No distractions with navigation or technical running. Just 2 hours of basic, continuous running.

I started with a good deal of excitement at the prospect of finally getting a descent long run in. That excitement dissipated somewhat as the first half was a struggle. I was holding back the intensity, but nothing felt natural. It seemed just a bit too hard. Maybe it was running early with no food pre-run I thought. Then after about 75 minutes a switch flicked. It was like my body finally realised what it was meant to be doing and coordinated all its systems. The final section was at about the same heart rate, but the pace was definitely a little faster. Looks like I'm back.

For these eight (8) days of training the running was very simple and slow, but it was consistent. It is the first genuine week of consistency I have completed in a while. While I am not too concerned about exact kilometers covered, it does pay to keep a bit of eye on the distances. This week was 73km. A start I am happy with.

Forming The Habit

2011-12-11T18:22:00.001+11:00

Last week had the original plan changed. It was a a full night of almost no sleep in hospital that wore me down. Recovery from the actual snake bite was straight forward and quick given that it appear no venom was released into me. Other than a small amount of pain in my leg around the bite on walking over the next, I just really needed to catch up on sleep.

As a result I just skipped the next two days of training. This meant missing my long run. So still no long run since before my knee became a problem a few weeks ago. It would be stupid to try to play catch up on any missed training.

Instead I need to stick with the basics. Probe I can actually handle the initial volume before adding. So getting into a new training week I have to tread a bit carefully. Keep the easy runs very easy. Keep technique on the moderate aerobic conditioning run and treat my long run as my first long in quite a while. So it will be capped back at 2 hours.

It's been too long without some solid consistency in my training. Right now I need to develop the habit of consistent training. At the moment setting things up such as sleep, food, clothes and the extras require a lot of thought to get right. A lot more needs to be second nature.

Snake Season

2011-12-07T11:05:00.000+11:00

I've seen plenty of snakes over the years while running or just in the bush. I often take a compression bandage on some of my long runs if I'm some of the more isolated trails. This is the first time one has bitten me.

Just out for a local evening run after the kids went to bed. Only about 20 minutes in, I was still running pretty slow. Coming off a little dirt track next to creek, where it is reasonable to assume snake would be I found one. Unfortunately I was less than two steps from the snake when I noticed it. I made a failed attempt to jump away to the side, but got to see it strike my leg.

Since the plan had been an easy 60 minute run in my area, I wasn't carrying a phone or other gear. For a few seconds I tried the denial tactic, but realised that wasn't going to be helpful. As a better plan I tied my singlet around my leg. It wouldn't do much, but it might do something. Then I approached the house just across from me.

The front door opened, and told them I had been bitten by a snake, and asked if they had come compression bandages and to call an ambulance. Soon enough I was reclined on a couch being kept still and having my leg bandaged by a very competent first aider. Her husband was on the phone to the ambulance. I got their names at the time, but am struggling to remember them now.

It was at this time I was able to take stock of how I really was. There was an obvious puncture wound. Initially we thought there was just one, but later on discovered the 2nd, more superficial puncture. There was a bit of pain at the site, but otherwise I felt fine. Absolutely no other symptoms.

Taking a ride as a patient in ambulance when an ambo will always leave me open to a grilling. So thanks to Gary and Darren for the extra splinting, bandaging and barrage of jokes at my expense. Next was a long night at hospital waiting for the all tests required to clear me. The final result was it was probably a dry bite, so no venom injected. Hence the swab didn't show any, and other than some pain in my leg no other problems. Still there were a few blood tests to be done, with the final one being 12 hours after the bite.

What type of snake?
I never will really know. A tiger snake is the most likely. There's plenty in the area. The second likely possibility is an eastern brown, but almost impossible to tell with the short view I got of it.

Square One

2011-12-03T13:22:00.000+11:00

I've harped on a bit lately about reduced training, injury and rehab. Good or bad, my training has been what it has been. The result is I've had to take a better look at everything. No point going over every detail, and how to has changed from the goals and plans I set recently. The summary is I am pretty much back at square one again.

As a result of choices and mistakes my base has been eroded. My basic endurance now pretty crappy. Second to that my faster running, both at around threshold and faster has suffered. All this combines to a reduced ability to handle a decent volume of hard training. Not to mention the risks associated with problems coming from injury.

Where is square one?

Well it's right at the start of base building. Given I am looking at racing some ultra marathons and having a crack at the marathon again, the most important overriding element is endurance and aerobic structure and function to support everything else. So that will be my focus.

I have pencilled in the Maroondah Dam Trail 50km on the 19th of February next year. There's no expectation I'll be racing this seriously. Instead it will be about testing the waters of the ultra trail world and completing it at a reasonable effort level. More as a test to see how my base building has gone and a learning experience.

Since I work with 8 day cycles as my week, this gives me only 10 weeks to rebuild a decent base into the race. Those 10 weeks will also include a taper as well. Since I want to rebuild a large aerobic base, avoid a recurrence of injury and be in a position to train and race hard for the not too distant future, then I am have to go right back to the basics. The gist of the plan is repeatable, low-moderate intensity, gradually increased mileage and strength. Basically it will resemble a lot of what has become the typical base training. It is worth looking up the philosophies of Lydriard, McMillan, Maffetone, Mark Allen and Peter Coe. While my plan probably doesn't exactly follow any of these, there are a lot of cross over in concepts.

Base Training:

To develop a well balanced athlete capable of optimally

responding to the stress of competition specific training.

The Training:

Three (3) key workouts each week:

Long Run
Workout 1
Workout 2

That shouldn't be mind boggling.

The long run will be at mainly in my aerobic conditioning range of 70-81%HRmax, but I will always err on the side of lower intensity when in doubt. I aim to build from a 2 hour up to a 4 hour run over variable terrain. The pace these are covered in are purely as a direct result of getting the intensity, effort, technique and fueling correct. I will make a point not to watch the actual during the session.

Workout 1 for this stage, will again be in my aerobic conditioning, but shorter than the long run. Building from 1 hour up to 2 hours. Here I will usually look at working closer to the top end of the intensity range.

Workout 2 is really the only hint of anything near race pace creeps in. It is a hill workout of about 1 hour. Not designed to be hill repeats, just over a very hilly course. Variety in length, gradient and surface is important. Initially the intensity will be <70%HRmax on the descent and even any flat section, with the climbs again in the aerobic conditioning range. As the weeks tick along the duration will remain the same, but the easy sections will move into the aerobic range and the uphill will hit threshold 82-89%HRmax. Nothing prolonged. Musculoskeletal conditioning and ensuring good technique with full range of motion is most important here.

All other running will be about 1 hour at base endurance intensity (60-70%HRmax). At the moment this feels stupidly slow. I expect and hope over time I can develop a more natural and faster running speed in this intensity range. The low intensity should still generate some stimulus for many of the aerobic adaptations required, but allow some recovery.

On top of the running, I will get in two strength sessions per week plus a swim and cycle if time permits. I am aiming to run 7 out of every 8 days. Consistency over this period is most important, rather than getting in the occasional super hard session. Overall the program is straight forward. Low intensity running almost every day. Progress the long run and a moderate to long run, plus build a small amount of intensity on some hills. Almost looks boring, but it usually works.

Go Hard: November 2011

2011-11-30T11:51:00.000+11:00

My run training was hampered by a knee injury.
That didn't stop me from getting out onto some good trails.

Coburg Lake Classic 10km - Race Report

2011-11-28T20:08:00.000+11:00

I restarted my training over a month ago with the intention of racing this race fast. Obviously having to deal with an injury and the required reduced running has meant less than an ideal build up. As a result my intentions changed to forming a race plan specific to my injury rehabilitation. It also became an opportunity to try something different in my racing.

The Coburg Lake Classic 10km, is usually a simple 2 x 5km out-and-back lap affair, with a moderate hill that results in 4 climbs (2 on each side) on a concrete bike path. Recent heavy rain saw the Merri Creek overflow and flood some of the course, so an alternative was in order for the day. The result was 4x2.5km looped laps, over a very undulating circuit the only flat section was the athletics track itself. Also adding into the mix was a section of wet, muddy soft grass that amounted to maybe 500m out of the 10km. Otherwise it was a mix of bike path, concrete path, a slippery bridge and road. As it worked out, the 10km race was really an 40m long, stated by the organisers pre-race and in my opinion much better than a short course. Quite a good plan B.

My plan:

Go out steady, making a conscious effort to hold back a little. Forget about about placings at this stage.
The overall aim is for a negative split with the fastest 2.5km split to between 5-7.5km.
I want to flip the typical pace profile of a race around and make what is normally the slowest section the fastest. I'll see where that ends up.
Run safe on the descents. Usually my advantage here, but going hard down hill will put my knee at too great a risk.
In the second half, if fighting for placings either gain advantage on the uphills or wait and use the final 200-300m on the track leading to the finish.
Overriding all of the above is I must maintain good running form throughout. In particular I need to ensure there is no excessive knee displacement, foot inversion or tibial rotation. This will require concentration.

Race:

Despite all the rain leading in, none of the wet stuff fell on our heads during the race. I taped up my knee and worked through an initially tentative warm up. Gradually I built to some reasonable speed, and covered a bit over 5km feeling good without any hints of problem from my knee. Almost by default, and probably out of habit I found myself right at the front on the start line. No one else seemed to want the position. At least it gave me a clear line through the first bit of heavy wet grass, and turn.

With space to move the positions flipped around with a mixture of initial pace changes from many. The combination of 5km and 10km runners in the mass start meant I didn't know exactly where I was. Some open space and clear view bend allowed me to do a head count. I was in 15th place in the mixed field.

Remembering my plan I settled into a somewhat comfortable pace for a 10km race. Things definitely felt sustainable. I focused on my form, which felt good, but did require a little extra concentration. Otherwise I just took in the changing nature of the course and gradually worked my way up the field. The first two laps were as straight forward as you ever get. The pacing was about 4:07/km, which hurt my ego somewhat. I had hoped to get an idea who was finishing the 5km ahead of me, but wasn't able to. Best I could work out was that I was in 8th place or one or two spots higher.

Onto the third quarter (5-7.5km). Following the race place I upped the effort level considerably. It didn't hurt like the typically race pace that I know well. Instead, my body just meekly protested like it wasn't used to trying to run this fast. It was clear I had lost a lot of conditioning. So despite working a lot harder, I just didn't the bang for my buck out of that effort and only managed few extra seconds over those 2.5km.

On the 4th and final 2.5km lap the previous effort was taking its toll. My adductor muscles were taking on a lot more work than they had been used earlier and my VMO was threatening to fail. As a result my stride faltered a little. So I backed off slightly, just enough to maintain form. Interestingly I clocked the same pace as my first 2 laps.

Result:

Most importantly I didn't suffer any knee pain during the race. Post race there was some obvious tightness in the patella tendon, and certain muscles which had been under worked in the lead up to the injury certainly had been called into play more than they wanted. So from an injury point of view, it looks like the rehabilitation is going as it should.

As for the race itself, I managed 5th place overall in a time of 40:42. Four weeks ago I would have been looking for the time to start with a 37, but I am happy with what I did considering the four week lead up.

Next:

Recover. Make sure the injury isn't aggravated by the race and it is a good kick along to corrective healing. Then I will look into forming a plan with plenty of checkpoints leading into the new year.

Patella Femoral Syndrome

2011-11-25T14:51:00.000+11:00

What's wrong with my knee?

It hurts when I run, and keeps hurting afterwards. Most of the pain is surrounds the patella and is variable in both intensity and location (but is clearly within the tendon) and highly dependent on activities. Eccentric loading causes the most grief, such as downhill running. The pain reached the level where it was obviously counter-productive to even contemplate running through it.

Essentially all other attributes are classical Patella Femoral Syndrome. If you're not familiar with it, a quick internet search will reveal a ridiculous amount of references, almost all giving the same descriptions.

Causes?

Hard to say exactly what the initial cause is. There is a bit of chicken or egg problems here. Best I can do is list the contributing factors that are relevant for me, then work on eliminating those problems. The list are mainly chronic issues were were probably exacerbated by some acute loading.

Late stage over pronation with compensatory internal rotation of tibia
Excessive peroneal muscle activity
Late and weak activation of vastus medialis oblique muscle with excessive medial shift of knee joint & femure relative to lower leg
Tight gluteal & TFL muscles with both reduce static & dynamic range of motion resulting excessive tightening of IT-band and lateral displacement of patella once below approxmiately 30 degrees of knee flexion
Tight gastrocnemius
Obvious strain with bruising and adhesions to vastus medialis from marathon in October
Inflammation of patella tendon following Eltham Fun Run at start of November

A typical list for patella femoral syndrome.

Treatment:

Three (3) stages.

STAGE 1: Acute: 1-2 weeks
The aim is to get past the initial injury responses and allow the beginning of tissue healing. I have already gone through this stage. For me it involved a massive reduction in training load, involving times of complete rest, severe restriction on running in both volume and intensity, downhill running was reduced to walking.

Icing was performed after all actvitiy, then when able to for 20 minutes every two hours until there were no signs of swelling or inflammation.

Some mild massage/physical therapy was performed on the muscle bellies of the tight muscles, in such a way not to directly affect the injured site.

Gradually some reactivation exercises were introduced for the VMO as the inflammation reduced, the exercises caused only minimal discomfort.

STAGE 2: Rehabilitation: 4-5 weeks
This is the corrective phase of training and is where I am at the moment. Here I perform a substantial amount of muscle & connective tissue manipulation to correct over tightening and imbalances. Supporting this is a strengthening program aimed at retraining the under used or weakened muscles.

Running and other activities are very gradually increased with the aim of corrective technique and running without the chronic problems that have developed over time. At this stage it includes taping of the patella to prevent the excessive lateral shift and reduce loading on the patella tendon. Usual the recommendation is the McConnell taping technique, which I am using, but at this stage I am finding it slightly inadequate. I've added a second tape line on the posterior portion of the patella tendon which seems to limit the movement enough to allow some pain free running.

This stage is completely dependant on an adequate response. I am the stage where I think it may be possible to have a go at local, mainly flat 10km race, but I will decide on the day before. So far I have been completely pain free for the last 4 days.

I still need a podiatric assessment which is coming soon to sort out shoes and orthotics. I have run in orthotics for the last 15 years, so that part won't be new. However, I had been thinking that my orthotics were no longer doing the trick before the injury showed up.

STAGE 3: Retraining: Another 6 weeks
Essentially I am back into genuine full training. The proviso will be not to make mistakes that lead to re-inury. Included in the training mix will probably be regular reassessment and corrective exercises.

Overall the injury is at least 6 weeks of directed management and will take a minimum of 12 weeks for complete healing to be assumed.

Only As Strong As Your...

2011-11-21T19:15:00.000+11:00

No point sticking with a plan if it isn't going to work. I'm now at the end of my second week of training. Continuing on from the first week, it certainly hasn't gone anything like I originally planned. My left patella tendon is more than a weak point. It is an injury. I'll cover the details later, but the short version is I have patella femoral syndrome. I've had it before, and it is a symptom of other, more ongoing issues. So it will take a while to correct. So here is what the last training week looked like.

Day 1: Run: Hill repeats: 14x40sec, walk/jog back (70-100sec)

Day 2: Run: Easy 1hr approx 9km. Slow, but feeling almost comfortable. L) knee sore later in day

Day 3: Rehabilitation: cycle & run too painful for knee

Day 4: Strength: Session Deadlift, Bench 3+
Day 5: Run: Easy 1hr, approx 10km, knee felt ok

Day 6:

Strength: Session Squat, Press, 1+
Aerobic conditioning run: 60min, mainly flat, taped knee, main focus on correct running form

Day 7: Rehabilitation: no running, tissue manipulation, reactivation of VMO.

Day 8: Run: easy 32min, approx 5km, taping helped, some signs of being on the right track

I have to accept it's not longer just a matter of taking it easy for a week or so. There needs to be a dedicated rehabilitation program to fix my knee and associated injury/problems.

Ultra?

2011-11-17T14:25:00.000+11:00

I need big goals. I train at my best when working to push my limits. Examples of when I got my training right, worked very and had life on track have always been when working towards significant targets. The main one's that come to mind are:

1st marathon
1st Ironman triathlon
1st sub-3hr marathon

There have been others. For my big goals to work, I also need a genuine desire to achieve that goal. It has to be more than just doing something a bit better or faster than before. It has be more than just going somewhat faster. An element of fear has to be there. That fear may simply be the fear of failure, or it can be as big as wondering if I can even complete the race. So far it has always come from initial throw away thoughts that spark a little further interest. At some point I follow up that interest and it develops into almost a need to pursue the next challenge.

At the moment triathlon doesn't fuel my passion. Running does. I want to go back and run a faster marathon. I want to see if I can really run under 2:50. The mistakes of this year's marathon training have been established, and I am sure I have a reasonable template to set a new PR. However, just doing that isn't likely to get me under 2:50. So at the moment I need something else to help.

That something else is the ultramarathon. Over the last year, my interested has been growing, and I feel I have a need to have a go at racing beyond the marathon. It will certainly put me in the territory of a significant target. The seed had been sowed some time ago, but the ultimate fertiliser was the Salomon Trail Run in Kew. I love training on trails, and seem to race relatively well on rougher terrain.

Where to now?

First up, I like the concept of a 50km ultramarathon trail run. Something that is more than running an extra 8km (give or take). So the Maroondah Dam Trail Run 50km has caught my attention. This will be at the end of next February, and to be truly ready might be a big ask if I don't sort out a few issues, but it the type of challenge I am looking for. Beyond this, there is also the a Championship series being offered next year, that I am considering participating in. My mind isn't made up yet. I need to see if I can really get everything on track in time for the first race. Then see if I can really recover and repeat. From there, I'll take a fresh look at the marathon.

First Week

2011-11-13T14:55:00.000+11:00

I have covered my goals leading into next year, and outlined a training plan to get there. Exactly what this involves may be best demonstrated by giving some and daily and weekly accounts. Instead of a generalised post every now and then. My first training week (8 days) went a little something like this...

Day 1: High Intensity
Eltham Fun Run 10km race. About 5km worth of warm up and 1km cool down, so 16km for the day. I came in 6th overall in 38:25 overall a hilly course. I raced at a high intensity, and pulled up very sore.

Day 2: Recovery
My left knee and quads were a little questionable the day before the race. The race certainly hammered that weakness. With my quads trying to halve their lengths and spasm, my patella tendon was suffering from all the abuse. Sore to touch, very painful to move. Ice, rest and gentle physical therapy on the muscle bellies, was what was required.

Day 3: Basic Run
66 min and 9.7km, giving a pace of 6:52/km. Slow, but the HRav was 125. The lowest intensity I have performed a run in for months. Combined with more physical therapy the run served the purpose of helping my quads (and other areas) recover from the race. However, the patella tendon disagreed with the whole concept of work.

Day 4: Recovery
I attempted to get on the bike, but it was clear my knee wasn't going to be helped there. So a day off training. I also decided to throw away the strength training until the knee and leg was back on track.

Day 5: Supportive Run
Feeling good today, the recovery seemed to be on track. Originally I had hoped for today to be my long run, instead I opted to shorten this to 70min at about the same intensity. The result was 11.85km HRav 145, pace 5:53/km. Nothing flash, but adequate. My knee and leg felt good for nearly the whole distance, just some mild discomfort over the last 10 minutes and walking down stairs for the rest of the day.

Day 6: Recovery
It's the first week of training. It would be stupid to carry an injury on into the second week. So another day off.

Day 7: Long Run
Again feeling good. No pain on waking in my knee. The quads have lost a lot of tightness and have a much better range of motion. Only recently I realised I can run from home mainly on trails into the old Janefield area of Plenty Gorge. I haven't been in there for a long while, but about 10 years ago it was a regular cross country/orienteering training ground for me. Today I went exploring. The pace and heart rates I wasn't too concerned about. I just wanted to see if I could get through a longer run in reasonable shape. The result was a 2:22, approximately 21km, with HRav of 135. Slow, but some with some rough terrain and steep terrain mixed in. My knee had some discomfort, but it seems more accommodating.

Day 8: Strength
Completed the minimum set out in the program. Which does give a very good training stimulus. What I skipped was the optional extras if feeling good.

Overall:
Not exactly as hoped. The cycling, swim and second strength session were missing. Plus I only got in four runs. However, with the injury problems it was the best I could manage, and allow recovery, while still getting a training effect. What has been highlighted, is I am pulling up reasonably sore in a lot of connective tissue, especially at the muscle-tendon interfaces. As hasn't really been mentioned above, I have been focussing a fair bit of time into strengthening and tissue manipulation to get past these problems.

Interpreting Day One

2011-11-10T16:23:00.002+11:00

The point of training is to get better at racing. So I chose the Eltham Fun Run 10km as my first day of training for the new program. It was to also serve as a genuine test of my true fitness and racing skills. What did this day tell me?

My current 10km race time is now 38:25. Outside of my target range of 37:17 - 36:13. This difference is probably reasonable right at the start. Most of my 10km race times have been in the 38:xx area over the last few years. So this is probably my base level. The task now becomes to improve from here.

Working off the McMillan Running Calculator my current predicted race times are as follows:

5km 18:30 (3:42)
10km 38:25 (3:50)
21.1km 1:25:29 (4:03)
30km 2:05:10 (4:11)
42.2km 3:00:17 (4:17)

As can be seen above, my predicted marathon time is 12 minutes faster than 4 weeks ago. Two possibilities here. First is I gained a high amount of fitness from the marathon race and the recovery period had me fresh on race day. Second is my ability for the shorter races is better than my endurance for longer distances. I believe the most accurate answer is a combination of both, but with the greatest emphasis on the fact my endurance is lacking. I know I couldn't pull out a 3 hour marathon tomorrow. It is important to remember McMillan's explanation on equivalent race performances:

"Do keep in mind that a 5K runner is unlikely to run the equivalent time in the marathon off of 5K training. The runner would obviously need to train for the marathon to accomplish this equivalent time."

Intensity

In the four weeks post marathon, I only performed two high intensity runs. One of short hill repeats and the the other 200m runs at about 3:30/km pace. These were well spaced apart. Some moderate strength training sessions were thrown in, but these were performed will within my capabilities. No pushing the envelope.

On race day I made a concerted effort to run harder/faster than I felt I could maintain for the race distance. Despite a section of about 1.5km in the middle and some reprieve on a couple of descents (which I'll cover later), I achieved this goal. What I was surprised at was my ability to surge with significant increase in speed near the end and my running on the hills was so much better than anticipated. Prior to the marathon I felt my hill running was well below par. During the 10km it was a relative strength.

Analysing my heart rate file it shows an average of 175bpm for the entire race, but all the uphills were at around 180bpm, with the final 800m at 184bpm. With a HRmax of 188, these are high. Usually my 10km race HR is about 170bpm with some creep towards 180. It is easier to get an higher HR on hilly courses, but this day I feel I tapped into an extra level of intensity from myself.

Reprieve

For roughly 1.5km in the middle of the race, I slowed a good deal and really struggled to run well. Despite the first section being run harder than usual this was more going on than just fatigue. I was hurting, and had good intentions of dealing with it and keeping the speed up. However, I wasn't completely where I needed to be mentally. My thought process appeared positive initially, but with advantage of hindsight I had convinced myself the effort wasn't sustainable and had given myself enough justification to drop away for a period. This was reinforced by the fact, that once I regrouped my thoughts and structured my approach towards the process of running the best I could at the time instead of overall outcome I was back at the intensity and speeds of the first section. I was later able to chuck a little extra speed on top of that too.

It is possible to get some sort of recovery within the race itself. Pushing hard uphill meant my legs burned. Yet, I was able to either hold position or even make some mild gains on the descents while gaining a significant reduction in heart rate and some respite from that burn.

Race Skills

Every now and then I prove to myself I can race above what my training predicts. This was such a time. I am competitive and do develop a white line fever in races. At the Eltham Fun Run I got a lot right. The majority of the pacing was good, and I was able to use the terrain reasonably well. The uphill running was well measured. With hindsight I could have got away with running a little faster on the descents and not suffered too much on the in-race recovery. The 1.5km slow section was mainly mental. There is a lot of evidence to show there is a slump in races and time trials with most athletes, this usually occurs during the 3rd quarter. If I can reduce or even eliminate this slump then it may lead to some huge race improvements even without much improved fitness.

The other aspect I have a reasonable appreciation is positioning. Running the tangents, picking line of site when coming up to pass and making use of blind turns gains some free speed or position. My mind works well enough to think about and use these tactics in race. What I did miss, was a good start position. As a result I was unaware of how many were in front of me. Judging by the large time gaps it didn't make much difference for this race, but might make a difference in other races.

Final Words

Racing gives the ultimate high. It hurts, but feels great at the same time. The analysis might seem over the top to some, but it is all part of the process I enjoy. Usually these thoughts just ramble through my head over the week post race. This time I decided to type out the rambling. Maybe it will serve as a reference for future improvement.

Training Into 2012

2011-11-09T18:56:00.002+11:00

I have some goals.
I have my race result.

Now for the training plan.

Heart Rate Zones:

HRmax: 188
MAF HR: 151

B: 113-131 (60-69%) Base
E: 132-151 (70-80%) Aerobic conditioning
T: 152-165 (81-88%) Anaerobic threshold
V: 166-188 (89-100%) VO2max

Training Week:

8 days (not everybody else's 7 day, Monday to Sunday)

Because of the rotational shift work and variability in commitments, the plan is a set of priorities. Each training week will then be structured in how to best meet those priorities given my other commitments.

Priority

Long Run
High Intensity Run
Supportive session
Strength session
Bike
Strength session
Swim

Secondary

Basic Run
Core training
Bike

This is the initial training. There is a lot in there that isn't running. However, I am finding I need this other work to limit over use injuries and other issues.

Details:

Priority

1. Long Run:

2-5 hours, initially aiming for a duration of 2:30-3:00. I would like the majority of to be in the aerobic conditioning zone, but do expect that when I start pushing the duration out beyond 3 hours, then the intensity will have to drop into the base zone a lot more (at least initially). The terrain will be as much rough, difficult trails as I can find.

2. High Intensity Run:

Mainly in the form of hill repeats. Initially short (30 seconds), progressing out to 3min or longer. Performed in the VO2max intensity range. Concentration on full range of movement in stride with strong push off. This should go a long way to developing my hill running. At times, depending on upcoming races, I may move to the athletics track and run some measured intervals at the same intensity level.

3. Supportive Session:

Whatever I feel will get me closer to my goals. This will vary considerably based on how I perform in the other training sessions, how I am recovering, if I am carrying injuries or what my race schedule is. Early on I expect this to be a short, fast intervals at the track if I am performing hill repeats in the High Intensity Run. If so the aims will be about developing strong musculature, excellent technique and the ability to be comfortable at speed rather than lactate tolerance or central physiology. This session could also be a low intensity, moderately long run if endurance is my limiter. Around races it could be simply a race pace trial or even a pure recovery/rehabilitation session.

4. Strength Session:

Squats, deadlifts, pull ups, presses and calf raises are the mainstay. Accessory work as required plus focussed core strengthening. The training is truly about getting stronger. It isn't endurance based. As a result it won't resemble the majority of strengthening programs found in running magazines, but a more traditional weight room workout.

5. Bike:

Usually 60 minutes of mainly comfortable riding. Just enough to remind my legs what they are meant to do on the bike. Occasionally I may push the distance or intensity up a bit. Essentially this session should complement the run training, by providing a little basic aerobic conditioning and a way to increase blood and lymphatic flow through the legs without the more damaging eccentric loading.

6. Strength Session:

As per number 4. The difference will just be a slight change in focus. For example, one session might have more anterior loading (squat and bench press), then the other will look more into posterior loading (deadlift, glute-ham raise).

7. Swim:

Similar to the bike session. Keep in touch with what it's like to be in the pool. A mainly comfortable hour of swimming. I find stretching out in the water helps alleviate a lot of the tightening up I can develop in running.

Secondary

1. Basic Run:

About 60 minutes of running predominantly in the Base zone. At first this will feel stupidly slow, but I hope for the pace to gradually increase towards something more reasonable over the weeks. At certain times, some of these runs may be run in the aerobic conditioning zone, but for the most part anything above base will be avoided. Other than the runs listed under the Priority section, this will make up all other runs each training week. How many? Including the 3 other runs, out of every 8 days I want to achieve a minimum of 5 total runs, 6 is the expectation the majority of the time and 7 would be ideal in specific training phases.

2. Core Training:

A strength/conditioning session aim at improving my core stability. That includes shoulders, spine, pelvis and limbs. Usually about 30 minutes worth of drills and exercises that involves static and dynamic movements and anti-rotation training.

3. Bike:

Almost the same as the first bike ride, but if I'm lucky enough to fit two rides in then it should add something to my cycling ability. At times it would be good to mix things up a little, maybe take the mountain bike out onto some trails instead of sticking with the road cycling or being stuck on the trainer.

Overview:

Written out it looks quite involved, complicated and a lot. To put it into perspective there is nothing ground breaking in the program. There is a fair amount of training that isn't running, but I need that other training at this stage. So what is the simplified view?

8 day week.
Long run.
Fast run.
Another decent run.
Strength and cross training.
A few easy runs.

That's it. The trick is to be consistent and find improvement.

Eltham Fun Run 10km - Race Report

2011-11-06T22:06:00.000+11:00

Marathon. Recovery. Some exercise. No genuine training.

To kick off the first day of training I decided to start hard with the Eltham Fun Run 10km.

Last year I managed 9th place in a time of 39:31. Check last year's race report here. This year I wanted to do better. With having four weeks of recovery post marathon, I didn't really know if that was going to be possible. Whatever the case, I developed a race plan.

With hardly any flat, this is a race of up and down. Mainly on bitumen, plus a small section of gravel. Not really a fast course, but a course I can make work for me if I can put up with a painful race. Having the ability to travel fast downhill and even gain a little recovery, I wanted to push the concept of going extra hard on the ascents. It is a risk, and may rob me of significant time later in the race, but if it works then I can gain some places and maybe some chunks of time when heading against gravity. There have been a handful of races over the year that I have pushed much harder than I think I should earlier and resulted in some very good performances. So this year, I wasn't going to play it safe.

A nice warm morning and a reasonable start time of 09:15 made for a relaxed morning. A longish, gradual warm up highlighted that my left knee might be a problem. After going for an easy run yesterday the patella tendon was showing the tell tale pains of damage. It might change how I race, but I would start out as planned at least.

The Race

5km and 10km competitors all started together. The traditional sprint start of the masses highlighted the first couple of hundred metres. I hit a rhythm that seemed about right. Too fast to hold for the entire race, but that was the aim. It didn't take long for the runners to spread out and there was enough room, even on the somewhat narrow trail. A little after the first kilometer the 5km turned off and went on their own way. This meant for the about the next 5 or so kilometers I would be mixing only with the other 10k'ers.

As the course is up and down, with a plenty of bends I didn't know who really was ahead of me. After the first main hill we dropped down to the Yarra River. From here I tried to work out where I was placed. Counting four in front was the best I could do. At this stage there was no way to tell if there were any more further out. Even if they were, there wasn't any realistic chance of catching them. Best to just focus on what I needed to do cover the distance as quickly as I could.

The second steep hill came somewhere around the 3km mark. In marking my splits at the kilometer marks I caught site of my heart rate. Hitting about 180bpm and even above on the climbs was a bit over 95%HRmax. This dropped into the 170's on the downhill. Certainly some of the highest heart rates I've ever sustained in a race. A good reason not to be guided by a zone during these shorter races.

How did it feel?

Well, it was pure vomit territory. Every aspect of my body (except for my knee) protested. My legs burned and threatened to just give away any sense of coordination. My lungs couldn't move enough air. My eyes wanted to shut and stay shut. Instead we found a compromise with a kind of tunnel vision. This race was hurting and I was sure something was going to give soon.

Around the middle portion was a more gradual downhill, followed by a gentle, longer rise. It was here that my body won most of the battle. Despite best intentions, my running form faltered and I slowed. First placed chick passed me at some point here. This section should have been the easiest part to run fast, but it just wasn't happening. Going into the drink station I realised I was thinking it was hot. A cup of water went over my head and small cold-shock seemed to get my brain functioning a little better.

Time to stop forcing it, regroup and make the most of next part of the course. I took the following short downhill as a breather. I relaxed and let my legs spin underneath. Interestingly I think I actually faster by easing back. The next section was mainly gravel, some bitumen some moderate climbs, a few twists and a small section of mildly rough grass & dirt. It was a relatively technical and slow part of the course. Somewhere you could lose a lot of time. I concentrated on form, picking good lines and using the small descents and turns to pick up speed of position. The work rate definitely went up, but now it felt right. Pretty soon I was again ahead of the women's field and closing in on the next male. Now past 7km I was now into that racing zone.

The final section is back on the bitumen. A long, steady downhill, followed by a reasonable climb, before a relatively flat, sections with a few turns leading to the finish. The pain from earlier was still there. It was also getting more intense. The difference now, was that the pain was working for me. It fueled my desire to make each stride work for me. Not every step did. My left quads were struggling with the demands and kept seizing slightly, but everything else was bearable enough knowing the finish was far off.

Close to the next runner, my gaze fixed past him and I worked to follow my eyes. The downhill didn't see much change, but working the full length of the climb I got on his shoulder. I positioned my approach so as he looked behind, despite knowing I was there he would have a hard time being able to check how well I was running. He looked back, showed a stutter in his step which I took as a little panic. At this point we hit the downhill and I surged. There was hardly anything left in my tank, and I was skeptical the chassis was now up to the task. So I wanted to open up a gap quickly to gain that mental edge.

Over the final kilometer I struggle to hold onto what I had. The effort of the surge remained, but my speed slowed a lot. The gap was big enough and the runner I passed either had nothing left, he decided I was now too quick or he just didn't care. Whatever the case I felt I had enough. Despite that, I still ran scared. At the finish (after a few checks over the shoulder) I was able to get in some high fives with the kids and enjoy the finish. There was a rumour I could have claimed 3rd place, but I wasn't sure. I needed to wait for the results.

Confirmation

As it turns out there were a couple of runners well ahead that I never saw. The winning time was 32:31, well above my level. Still I am very happy with my result of 6h place overall in a time of 38:25 (results here). Definitely better than last year.

A good starting point to hitting the training again. The race has given me a lot of information I can use to direct the training. As long as I pull up okay and the knee/quads don't develop into a problem I have some high hopes.

Goals Setting Towards 2012

2011-11-04T09:43:00.001+11:00

To get the most out of my running I need a plan. Working rotational shift work (8 day cycle) and not living off a typical 7 day week forces a different line of thinking. It isn't as simple as writing a repeatable week that covers 8 days. I have to take into account the commitments that are related to the Monday to Sunday world. For example, day 2 of my training week may be a Wednesday or Sunday. The competing interests of the rest of my life will be very different depending on which day it is. Over the years I have tried a few approaches. Many mistakes have been made. There have also been a few successes. What follows, is the starting point of my next major stint of training.

Goals

Currently I do not have an exact race in mind. That doesn't preclude me from setting some strong goals. I've been tossing around the concept of running a couple of trail ultramarathons next year. I'm looking around the 50km-ish mark. Exactly which ones and at what level I'll compete in has yet to be determined. With that in mind I also want to make another attempt at running a marathon PB.

With the above in mind, I will spend the rest of this year developing a base of fitness and performance from which I can launch into the more specific goals as the timeline gets better established. To get there, I will develop my short term training plan with the following aims in mind:

Prepare the body to handle 50km+ of trail running
Be ready to run a marathon after a short focus
Improve racing abilities at 5-21km
Increase strength (work capacity, racing, injury prevention, my job)
Keep in touch with cycling and swimming

Measurable

The above list is good to use for overriding concepts. It does the lack important element of being measurable. For goals to work well, they need to quantifiable. To be able to measure goals makes it much easier to define whether they have been reached, define a failure point or exactly how far away I am from them. Just getting better at something isn't good enough. I need to know how much better I need to be.

Taking the list above, adding some previous knowledge, sifting through some performance tables, folding in a little common sense and letting simmer over some science the measurable goals will be as follows.

Working off an initial target marathon time of 2:55:00 will provide a lot of the initial targets. The McMillan Running Calculator has been an invaluable tool to me over the years. I have found it to be surprisingly accurate or race performance (training paces is a different story). If I find I am hitting enough of the initial targets, then my sights will look further towards the 2:50:00 marathon mark. This give me the following times to hit at various race distances (time (pace/km) - time (pace/km) 2:55 time first).

5km 17:57 (3:35) - 17:26 (3:29)
10km 37:17 (3:43) - 36:13 (3:37)
21.1km 1:22:59 (3:56) - 1:20:36 (3:50)
30km 2:01:30 (4:03) - 1:58:01 (3:56)
42.2km 2:55:00 (4:09) - 2:50:00 (4:02)

If I can achieve race times in the above ranges, then I am definitely a good way on track. As a guide in training, aiming for a MAF HR (151bpm) pace of 15sec/km slower than marathon race pace will give:

MAF pace 4:24-4:17/km

This needs to be held for a minimum of 8km. Holding it for 12km would be ideal.

To be happy with being able to run a marathon after only a short focus, then I would need to be achieving some of the above times plus would have to be comfortable with running a long run in my Aerobic Conditioning HR range (70-80%HRmax, 132-151bpm) for a minimum of 30km without sustaining a noticeable slow down in the latter stages. The second step would be to do the same for 35km or more.

All of the above will go a reasonable distance to covering being prepared to run a 50km trail ultramarathon. There does need to be a bit more. Specifically I will need to be comfortable at running some tough, steep, technical and varied terrain. To be measurable I need to be able to cover a minimum of 35km (preferably 40km) of continuous running over rough terrain. The pace isn't important, just the ability to always keep moving forward. The long run training for ultras and the marathon will go hand in hand.

Another important element for trail running will be to develop the ability to run long on moderately steep ascents below my anaerobic threshold and not sustain a significant increase in heart rate over the climbs. Long will begin at 4km, and may include 7-8km continuous climbs.

Strength training is about being supportive of my other goals. Since my work involves a good degree of manual handling (Worksafe classes lifting live people as high risk), getting injured at work would greatly impact on my training and the rest of life. Therefore I need to minimise that risk. From a training perspective that includes developing a high capacity in core and back strength, plus the ability to squat, push, pull, deadlift above work requirements. Since the strength component often reduces leading into a race and is often further compromised as a result of the big races, my goal here is just to keep increasing my strength in all the main lifts. A post on this topic alone will be needed to explain properly.

Keeping in touch with swimming and cycling will be as simple as getting in one session every training week in each discipline. Time permitting two sessions on the bike will be preferred. These sessions should complement the run training and will usually be about an hour's worth of aerobic conditioning training. Nothing spectacular. At times I might push the cycling a little either with a bit more intensity or just extend the duration. Each session will go in the training log, and I would expect to see some moderate improvement on about a monthly basis.

Next I need to work out exactly what training will get me there. Then, more importantly I need to execute that training.

Learning From Mistakes

2011-11-02T16:31:00.000+11:00

This year's marathon preparation was almost a contrast to my 2009 effort. This year I made some significant mistakes that kept me a fair distance from any attempt at a personal best. Two years ago I got a lot right which resulted in a PB of over 10 minutes. Often it is important to focus on the positives and take the best from each situation. On the other hand, I also think it is important to analyse the mistakes to understand why they happened, where the future risks are and to develop strategies to not make them again.

Concepts

Instead of going the miniature and covering every speed variance in each run versus heart rate, or marking kilometers covered versus sleep, it will be more useful to take a larger view of my training. The outline of goals versus the type of training actually completed and in relation to the rest of life will be more useful. Let's get into it.

The Goals

I wanted to run a new PB at the Melbourne Marathon, that meant faster than 2:58:44. There was even hope at getting down to the 2:50:xx terrirtory. Big goals. With trying to push beyond anything I have done before comes the risk of pushing too far. It is very fine line working at your limit and sometimes impossible to define until you go beyond it.

To get there idea was to have three key training phases:

Base
Threshold
Specific

Then a taper leading into the day.

Base

Base training was covered in Base Training - 2011. The most important goals here were:

Make running comfortable for 3 hours
Become efficient and relatively fast at low effort levels
Develop the strength and structure to handle the next phases of training

At the time I convinced myself I hit these goals. With hindsight I wasn't really where I needed to be. I could go and run for 3 hours any day of the week, which I translated to being comfortable. The reality was that it wasn't comfortable enough, there was always an element of struggle too it. To be honest, I was paying too much attention to pace during these runs, which meant I was always forcing it a little. This resulted not being efficient and fast enough at the lower intensities. Discussion on this topic can cover text books and forums forever, but the end result is my base and supportive mechanisms (mitochondrial density, efficient use of lipids etc.) wasn't developed enough.

I switched from Base training to Threshold training based on the dates in the calendar. With hindsight, my body hadn't followed the timeline I had imposed on it. The Base training should have continued until I had hit the three goals as listed above.

Threshold

This is where everything went wrong. The plan was covered in Threshold Training - 2011. The main goals were:

Increase the speed and time I can sustain running at anaerobic threshold
Enhance ability to run relatively quick at low effort with better substrate use

From that post was a warning about the risk this training phase poses:

"This style of training can really hammer me. Not so much in the form of injury, but more in a fatigue, failure to recover or just get sick way. If I do get it right, past experience has shown I can make some impressive increases in fitness and performance."

Well it did hammer me, in the failure to recover way.

Where exactly was the problem?

Firstly I hadn't developed my Base fitness to the level required. Second I didn't take the in-between running easy enough. Only about 2% of my running was at an intensity below 70%HRmax. Trying to develop speeds closer to marathon race pace and blunt some of the recovery to prevent heading towards an early peak meant I just ran myself down. When the body is under substantial stress, like the training I subjecting it too, it can often cope very well for a short period (maybe 1 to 2 weeks) and even perform well above expectations. This is what happened to me.

However, I only performed well in some sessions. The slightly shorter, but faster work I hammered, the aerobic conditioning runs of around 60 minutes I excelled at. I felt good. However, the long runs were no where near where they should have been. Yes they did get faster, but so did my heart rates during them. I wasn't increasing my abilities at the lower effort levels. Despite getting faster at around my anaerobic threshold, I wasn't developing the ability to hold it for any longer than before. While I was getting better in some performance markers, the most important ones for the marathon weren't progressing.

It took just over two weeks for it catch up with me, but I persisted for another week convincing myself I was just being soft, and extra fatigue is just part of the equation. That extra push and persistence was my undoing. The end result was I had destroyed my body's ability to absorb the majority of training. The exact mechanisms involved will probably always be a matter of debate, but there are endocrine, parasympathetic/sympathetic autonomic imbalance and immunosuppression markers and theories. Basically many characteristics are shared with Chronic Fatigue Syndrome (albeit it didn't last beyond 6 months). There is reasonable research to suggest it can take 6-12 weeks to restore the body back to a state for it to again appropriately handle training. For me it did take a good 6 weeks to get somewhere close to training enough to cover the marathon distance.

Nutrition

Since the marathon I have run through an analysis of what I ate during my training. For a long time I haven't put any effort into thinking about my intake. I had assumed that being having spent a few years recording every single mouthful and the intermittent checks over recent years would have been enough for me get in enough just by habit and feel.

It wasn't.

From each didn't view I took, it was clear I didn't eat enough. Depending on the reference I was chronically deficient in carbohydrate by about 200-300g/day and deficient in protein by 30-80g/day on average. The caloric gap was huge compared to what I subjecting my body to. Reasons for this included the reduced appetite due to the overtraining, missed meals due to the demands at work and how I dealt with the shifting body clock of rotating shift work. I leaned down somewhat, but not in a good way. It is impossible to ask the body to improve significantly when you aren't feeding it enough.

What Else?

Two kids, rotating shift work and the other commitments of life all play a role. There have been some mild extra stressors thrown in too. All of which affect recovery requirements. These I believe I approach well and mitigated as far as possible. Unfortunately I didn't adjust the training enough to accommodate life.

Take Home Summary

Good nutrition is vital, make the effort to prepare, eat enough and track what goes into the body.
Develop the basics before developing the extras. It takes time to create an exceptional endurance engine. Take the time to do just that.
Low intensity training is very important (only performing 2% of training at <70%HRmax doesn't cut it). It allows recovery, develops lipid metabolism and everything that supports it.
Establish genuine check points on how the body is responding to training, be honest, accurate and use the information.
Recovery, recovery, recovery. Without it, training doe not work.

2011-10-31T09:58:00.002+11:00

Post marathon I didn't have an exact plan regarding my recovery. I just went with the concept that I should know my body well enough by now to do what was required to recover. Also at the back of my mind, I didn't want to detrain to the extent that I felt like I was restarting. There was a bit of hope of being able to take some fitness gains from the marathon itself. At this stage I don't know how much of that I have achieved.

Since the marathon itself I have only done whatever I feel like and nothing of what I don't. The only other criteria I put on myself was to stay clear of any sustained threshold style running. Currently that is something that really eats into my recovery abilities. So over the last couple of weeks I have got in a couple of weights sessions, a swim, a few very low intensity runs of up to an hour, one 2 hour easy run and two sessions of very short and fast intervals.

Every few days I've noticed an increase in energy. The aches and tightness of the connective tissues is easing. The muscles have loosened enough that I am starting to recognise which spots took a beating over the 42km. The most significant is my left VMO, just superior to the knee. It is a muscle I tore years ago in a half ironman race, but haven't had any problems since. A bit of concentrated rehabilitation work will be required to prevent this from causing trouble.

Structured training will begin from next Sunday. I will start with the local 10km Eltham Fun Run. It should provide an honest test of the state my body is in. From there I can work out exactly where I need to start.

Marathon Intake

2011-10-23T15:16:00.000+11:00

Like every other aspect of my racing I do apply a drinking and carbohydrate strategy during the race. The best way to describe this is cover what I actually did during the race and give some reasoning along the way.

The carbohydrate loading leading was covered in Carbohydrate Loading - Melbourne Marathon.

Pre-race:
2.5 hours prior to race start:

60g cornflakes
150g peaches & pears
200ml low-fat milk
Espresso
500ml Gatorade

This topped up my liver glycogen stores that get depleted during the overnight sleep. The timeframe allows everything to settle and pass through my stomach to minimise the risk of gastrointestinal problems during the race. The water within the gatorade combined with the hydration strategy as part of the carbohydrate loading over the previous days should have me adequately hydrated for the race start.

45min prior to race start:

300mg caffeine

10min prior to race start:

200ml water

This was preceded by a 15 minute easy warm up. The water bolus aims to help ensure the stomach empties at an optimal rate, since volume is a significant contributor to that rate. Drinking anywhere between 15-70min out usually results in needing to make a toilet stop right at the start of the race. Where as, drinking close to the start and after the warm up, takes advantage of the increased circulating anti-diuretic hormone so the fluid is less likely to make it's way through my bladder.

Race:
There is always more than one way to take in hydration and nutrition during races. Because there are aid stations approximately every 2-3.2km my goal was to carry minimal nutrition on my person during the race. What I did carry was three PowerGels, tucked into the legs of my knicks. Enough to supplement the gaps out on the course and to provide a bit of backup.

For some reason not every aid station provided Powerade, there were a few that supplied water only. As a result there were three areas that had 5.2, 6.6 and 5.7km without a carbohydrate source available. Not problem, just meant I had to think a little more about what my intake involved at each step, instead of having a set routine every aid station.

What I planned was to take in about 200ml of Powerade at every aid station that offered it, (2 small plastic cups, or 1 larger paper cup), and take in a PowerGel and 200+ ml of water at those stations that had water only. It was also likely that in the following station, that I would take in about 100ml of Powerade and the same of water due to the increase carbohydrate from the gel.

This plan kept the grams of carbohydrate a little high for me. The idea was to allow some front loading of carbohydrate intake during the race. I expected to have small amount of bloating or unsettled stomach in the first half, but nothing that should slow me down. The concept was that if I felt as though gastrointestinal tract was slowing down absorption then I could simply revert to taking in water only, or even skip some intake to allow things to settle. Easier to have the carbohydrate waiting to be absorb, than to have a deficit and try to catch up later in the race when absorption is likely to at its worse.

Execution was almost exactly as outlined above. I consumed my gels at the 8.8, 22.5 and 32.8km points. The latter two were followed by the Powerade/Water split at the following aid station. Between the 25-29km section it was clear my stomach wasn't emptying well as everything just sat and sloshed around. So I took a small amount of water only at the 27.9 and 29.9km aid stations. This worked like it should and all the bloating vanished. I then felt very light and developed a new spring and energy in my running.

With hindsight I still believe I got my nutrition as near optimal as I could. The hitting the from about 38km was a reflection on problems in a lack of conditioning due to the problems in training. A slightly slower pace earlier may have mitigated this a bit, but it is still likely I would have ended up with nearly the same overall time.

As for the numbers, over the 3 hours and 12 minutes I took in about 170g of carbohydrate and 2.5L of water (including the fluid in Powerade). The carbohydrate was about about 65g in the first hour, 60g in the 2nd and beyond that about 45g in the last section. This seems appropriate for my condition on the day. With better fitness with some training for extended periods at race pace I would have better confidence to even out the carbohydrate intake over the course instead of front loading as much.

Recharged

2011-10-18T14:14:00.003+11:00

Post marathon my brain took a break from training, as did my body. An easy swim and a very, very slow run was thrown in at some point. It wasn't training, just something to loosen up. Otherwise, my exercise has consisted of a few walks with the dog and family. On Sunday, it was good to be on the other side and support my wife in her first fun run in 17 years. Despite taking note of the winning times and thinking I could have beaten those, it was even more enjoyable than I was hoping. It was good to see others get excited in the same way I do.

Soon enough I'll get to answering some questions that have been asked about the marathon and my preparation. This will also include a bit of analysis of what went wrong and what went right in the build up. This week, I am getting back into some regular, comfortable training. Future plans are still up in the air, but there are a few thoughts bouncing around inside the skull.

Recovery has been surprisingly exceptional. At this stage I think the taper and style of preparation in the preceding couple of weeks reset my body. It appears that my regeneration abilities are back to normal. Post race, the worst I felt was immediately after the crossing the finish and the most pain was walking back to the car. The delayed onset muscle soreness was quite mild for the next two days. Other than some minor tender spots and excessive tightness in a few areas, everything is like I didn't run a marathon. Instead, I feel I just ran a hard race, not something that can take up to twelve to recover from.

Melbourne Marathon 2011 - Race Report

2011-10-11T10:00:00.000+11:00

Experience played a very important role this time around. The time on the clock was far from my original goals. I had overcooked myself in training so the final few weeks were no where near what I believe is required for a good marathon. Fighting the green snot that my family kindly shared took something away from an optimal condition. These aren't excuses, just the couple of negatives that created some obstacles. On the other side there were many positives to be taken from this marathon.

My pre-race thoughts on pacing can be found in: Pacing - Melbourne Marathon.

The carbohydrate loading went to plan (Carbohydrate Loading - Melbourne Marathon), and I found myself feeling full and energised. There is a certain look to the body on race morning when this goes to plan. I had that look.

In the taper (Short Taper) I completed the least amount of training that I have ever done in a taper. This was because I fighting the germs making there way around the family and I still required some extended recovery from even moderate training sessions. The end result was that I felt rested and recovered, but no where near peak form. Usually after a good build and taper I feel like my skin can't contain all the energy I have. This time, I just didn't feel trashed from the training any more.

Weather reports are misleading. Watching the long range forecast go from Mostly Sunny, to Chance of Showers and progress to Rain around dawn, easing to showers was a little disappointing. On the day, the rain came overnight and cleared before I awoke. The wind of cold, but with plenty of cloud cover, a small amount of drizzle in the middle of the race the conditions were perfect for a marathon. Now I know there's always complaints about the wind at races, but I will say, despite some short lived, strong gusts, it wasn't strong enough to make any genuine impact on the race.

Warm Up

Easy walk from the car. Right now would be the right time for a big thanks to my sister for getting up early to drive me in. We talked some rubbish about running, shoes and extremism style of arguing of a number of barefoot runners. Not much about the race itself. Soon enough I was by myself for a very easy paced 15min warm up. Just enough to kick my body back out of the concept of resting it had been enjoying. With a few minutes before the gun I worked my way to around the 3hr pace sign. This was a few rows back from as close as I was allowed to be behind the elites and preferred starters. This was good for me. Strangely I didn't feel like I was about to run a marathon. Maybe it was experience and while I had respect for the distance, it wasn't as daunting as it used to be.

"...30 seconds before race start..."

Okay, now my mind flicked into race mode. I checked my watch was ready and noticed my heart rate was already climbing.

Race?

I'm not sure what was used to start us off, all I knew was the race had started. It took 30 or 40 seconds to get across the timing mat. As it turned out, my starting position was less than perfect. I found myself boxed in amongst some very slow starters. Not wanting to waste energy or spike my heart rate and lactate production I just went with the flow, if I could call it that. It took the first 2km to get myself some space just to find a rhythm.

Eventually my legs were somewhat smoothly. Over the next few kilometers the intensity level felt to be at the limit of what I would be able to hold. This was supported by my heart rate as well. The problem was the pace slower than I wanted. The running also felt forced. So far the race was requiring a lot more concentration just to keep running at something close to a reasonable.

Time Flies

Not much changed around Albert Park or along with the views along the beach. The running always felt kind of forced, but I got used to it. I developed an acceptance that today wasn't going to be a personal best. With that I added in the strategy of trying to maintain what I was doing already. Of things picked up then I might be able to get some time back once we started heading back up to the finish. If not, then I was still likely to come out with something respectable.

The 3 hour pacers was out of sight, but I did seem to comfortably ahead of 3:10 group. At the 10km and 20km points I ran the numbers. Definitely a strong possibility of getting my second best marathon time. At the halfway point I crossed in about 1:33. Even with a slight fade over the second half (from my current speed), it was still likely I would have a 3:05 or 3:06 because of the very slow first 2km. It wasn't going to sub-3hr, but that was a training issue, not a racing one today.

Strangely as I hit each key split or recognisable feature on the course, I couldn't help but be surprised I was there already. The race was flying by faster than any previous marathon. Yet, the running did feel generally more difficult over the first part than it ever has before.

Running Slightly Angry

Somewhere between 25 and 30km, the first few warning sensations passed through my body. Nothing major, but enough to make some important decisions. The first was the body was tentatively suggestion sleep would be a good idea about now. Adding to this was if I wasn't concentrating on each step, then the next step would be much shorter and slower. I also realised that my stomach was beginning a bit too bloated. I had been following a slightly front loaded consumption of carbohydrate today, so a little bit of bloat early was acceptable. However at this stage, and with everything combined it was clear my gut wasn't working well, and that I had the first warnings of hitting the wall.

To some it seems counter-intuitive, but the solution here was to only consume a small amount of water at the next aid station and back off the pace slightly. This allowed for the gut to kick back into action and absorb what had been sitting there almost stationary. Magic. A couple of kilometers later and I was feeling a lot better. I felt lighter and there was actually some spring in my step.

Passed the 30km mark and I was traveling okay for a marathon. There aren't exactly any hills on the course, but the flatness make any small gradient change seem a lot bigger. The short incline of Fitzroy St felt very comfortable for me, and gave me a mental boost as those around me slowed significantly. Then we merged with the half marathon runners.

As the timing worked out, there is a large speed difference between the two groups. With the half marathoners of 2 hour territory mixing with the 3 hour marathoners, there is always going to be a bit of difficulty. Unfortunately many of the half marathoners didn't stay on the left side of the median strip as they were directed to. There was a lot of blocking of the faster runners. I was surprised by the number of people that abused myself and other marathoners coming through as we called out for them to keep left so we could pass. This stoked my fire and in some way made this section easier than it could otherwise be. However, it is still a major flaw in the race that to my mind has a couple of simple fixes.

This Is The Marathon

Eventually we separated from the half marathons and entered the section which had anything resembling a hill. Up Birdwood Av, just prior to 37km the marathon started softening me up to deliver what the it is famous for. I ran through my checklist, and everything otherwise as best it could be. My nutrition was okay, there wasn't anymore I could do with. The effort up to this point had been even, with a gradual rise in intensity to maintain pace over the last few kilometers. It looked like I was just reaching that endurance threshold. To mitigate a more serious slow down, I eased back on the mild uphill and tried my best to relax and keep good form. As I hit a downhill, my initial hope would be to try my usual controlled fall and pick up some time, but my quads, calves and glutes spasmed with each foot strike, and I lost a lot of coordination.

Then just past 38km the bitumen opened up and sucked out any bit of strength and energy I had left in my legs. I had been here before. Yes I was still taking in glucose, but that is like trying to refill a collapsed dam using a bucket. What was left was mainly mental. The body tries every trick it has to make you stop or at least walk. The battle is to override as many of the body's defense mechanisms as possible. I kept running.

The pace dropped from somewhere in the 4:20's/km to 5:00/km and kept slowing down to 5:30/km. My legs certainly didn't feel as painful or trashed as they have in some previous marathons. This slow down was more a reflection of physiology and how it dealt with substrate utilisation rather than local muscular fatigue. This was further reflected in a steadily decreasing heart rate through to the finish. No matter how hard I tried to raise the intensity, I just couldn't override the steady shut down my body was going through. Thankfully I got past the finish line before it powered off completely.

Result

On the clock was 3:12:18.

Slower than my what a aimed for months ago, but it is still my 3rd best time at the distance. A result I am very happy with. The mistakes were with training. During the race I think I got very close to my potential based on my fitness leading in. Something I am very happy with.

Marathon Training 2011

2011-10-06T10:58:00.000+11:00

Carbohydrate Loading - Melbourne Marathon

2011-10-02T13:00:00.000+11:00

Yet another topic that can have more opinions than participants. I'll keep things relatively simple. This is my plan as it relates to me. It is the carbohydrate loading plan I have followed many times over the years. I have tried other modifications, and results seemed to be at least less than optimal. Mainly I follow the guidelines from the Australian Institute of Sport. There is a lot of evidence, research and practice behind these guidelines. They are well tested. However, there is a little bit of extra detail to go beyond these guidelines.

AIS - Carbohydrate Loading Fact Sheet.

Depletion

Starts on Monday with a run of approximately 80-90min, which includes 30min at or above marathon pace. This should tap slightly into the stored muscle glycogen, and set up the body for some mild to moderate carbohydrate depletion.

My diet from Monday to Wednesday will be relatively low in carbohydrate. The focus will be on protein dominant foods. The calories will also be relatively low for me. I should feel moderately hungry throughout this phase, but not like "death warmed up" as used to be the norm in the earlier, more drastic depletion phase of past.

It has been argued that the depletion phase is not necessary. Muscle glycogen stores can be enhanced with just 2-3 days of the loading phase itself. However, there is some evidence that the stores can be even higher (the difference of 150mmol/kg/ww to 200mmol/kg/ww). It could be one of those 1%'ers that means the difference in the final kilometers of the marathon.

Loading

Thursday to Saturday will be three days of loading up on carbohydrates. I have reprinted the list from AIS link above. This will be very close to what I eat. My weight is 63kg, so getting in 630g carbohydrate, is 10g/kg, which is about spot on. Remember this is a short term diet, for a very specific goal.

Breakfast
3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk
1 medium banana
250ml orange juice

Snack
toasted muffin with honey
500ml sports drink

Lunch
2 sandwiches (4 slices of bread) with filling as desired
200g tub of low-fat fruit yoghurt
375ml can of soft drink

Snack
banana smoothie made with low-fat milk, banana and honey
cereal bar

Dinner
1 cup of pasta sauce with 2 cups of cooked pasta
3 slices of garlic bread
2 glasses of cordial

Late Snack
toasted muffin and jam
500ml sports drink

This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat

Hydration

There are two main reasons to ensure appropriate hydration. The first is it will aid the storage of muscle glycogen. About 2mg of water is stored with every 1mg of carbohydrate. The second is hydration status can play a big role during the marathon. Quite simply, becoming dehydrated results in a reduction in performance, and it is almost impossible to maintain adequate hydration during the event. So I plan on doing the most I can prior to race to day to get my hydration up to scratch. This does not mean that I will just drink lots and lots of water. There are plenty of problems that can also cause.

The drinking plan is simple. Each day I will drink about 500ml of electrolyte/hydration formula. This aid the body's absorption and potentially enhance distribution throughout all the compartments. On top of this I will drink water with every meal, and a bit in between. The main guide will be that my urine is nearly clear a few times a day. During the loading phase, I will need to drink a bit more each day compared to usual. It is not about going over the top and trying to hyperhydrate. The plan is to ensure I am properly hydrated, and this can take a few days to achieve. The science isn't strong here, but the theories make sense to me.

Expectations

Not much during the depletion phase. Just a little bit of hunger, and probably a lot of thinking about food, purely because I am placing some restrictions on my diet. Things change in the loading phase. The first day is usually very easy to eat the required amount, but day 2 the appetite typically falls, and this day becomes a struggle. Then on the final day before the race, my appetite usually skyrockets. At this same time I would expect to have gained about 2kg from the increased glycogen and water stored. I usually feel pretty light on this day and into race morning. This is usually coupled with the look of leanness with a hardness to the muscles. Physically and metabolically some switch seems to get flicked on the day before the race.

Pacing - Melbourne Marathon

2011-09-30T08:00:00.003+10:00

Getting the best performance in the marathon requires some sort of pacing plan. The Melbourne Marathon is a very straight forward course making a lot of the controllables reasonably predictable. What will it take to get the best out of myself on the day?

To form a pacing plan the main goal must be decided. For me that goal is to run the fastest time I can on the day. I am hoping this will give me a PB, but more on that area later. Running the fastest possible time will have quite a different slant than if aiming for a certain position. For me, the race will be a time trial and I won't need to worry about what any other competitor is doing. However, I can still use other runners to help me along to my goal.

Knowing how good marathons are usually run, plus where the risks are is the next step. The majority of world records have been achieved with near even splits. There is also a lot of empirical, and research evidence that suggest the optimal pacing results in a speed that stays within +/-2% of the overall average pace at any stage. An obvious problem is how do you choose what that average pace should be.

My Plan

I want to run a PB. That means faster than 2:58:44. Unfortunately training hasn't gone as hoped, and to be realistic, this year I do not have the fitness and performance level required to be confident in achieving this. Exactly what level I am at I really don't know. As a result my pacing plan won't purely revolve around the clock. I need to take other cues.

Risks

My endurance threshold is lower than in 2009. As a result, if the early pacing is slightly high, or even if I am close to my most appropriate level I am quite likely to have a significant slow down in the latter portion. This will either be from simply a lack of specific muscular endurance and/or from hitting the wall by burning through my carbohydrate too quickly. On the other hand, running slower over the first portion to try to reduce the slow-down risk will result in early time loses that are very unlikely to able to made up in the final kilometers.

The Course

The Melbourne Marathon is almost entirely flat. The first half as a slight overall altitude drop. At just before 30km and particularly after 35km there is some mild uphill that will suck a lot of pace out of the legs and increase the likelihood of hitting the wall at the point in the race where it is already most likely. Therefore working from +/-2% rule on pacing, it would be appropriate to aim to work on the faster end of the range for the first 20-25km. Then be comfortable with running at the opposite end of the pace range in the slower portion.

Cues

Since I won't know exactly what pace I should be running out until near the end of the marathon. The simple overview of the plan is start out and what feels like right pace to maintain for the majority, then repeatedly work through a checklist and adjust from there.

First 5km I will be looking at working myself into a rhythm. If anything I aim to start off a bit too slow and build up from there. I will look at the 1km splits just to make sure I am not ridiculously fast or slow. As I close in on the 5km mark, my heart rate should have settled in and be a reflection on the intensity I am working at. From the 5km mark and taking particular note of the pace over last 2km I will then adjust things for the race proper.

My expectations will be that my heart rate should be sitting somewhere in the 150's. If the pace is good and my HR is lower then that's a bonus. If I am already creeping into 160's then it is highly likely I am working too hard and will pay the price later.

As far as pace is concerned, I have to run with the concept that it is what it is. That said there will be a few numbers that I will have sitting in my head. 4:13/km or 21:05 per 5km is the minimum I have to be running at to scrape in a PB. To keep the mathematics easy during the race I will work off 21:00 per 5km. At this stage I don't know if I can hold it, but it is a benchmark. As a minimum, I'm sure I will be uncomfortable with the concept of running slower than 21:19 per 5km (3hr pace).

Working from this benchmark, and applying the +/-2% concept the pacing range would be 4:08-4:18/km (20:40-21:30/5km) for a 4:13/km (21:05/5km) average. Taking this concept from a different angle, the pace variance shouldn't be more than 5 seconds per kilometer either way. If I am running at close to my marathon limit, then it would be reasonable to assume an average drop of 10 seconds/per from the first 10-20km running to the final 10km. All this is just theory, but thinking about it prior to being the course means I will have some solid reality checks to work from during the race. Hopefully it will help keep me close to the best pace I am capable of on the day.

Process

I've covered what I need to keep in mind regarding the clock. That is the end result, and this year because of training, I have to focus on the how I get there more before. In 2009 I was in such good shape, that I almost didn't have to think about how I was running, and just keep an on pace, nutrition and hydration. The running just came naturally. This year I will have to concentrate a lot more on my technique and rhythm. The posture and relaxation checklist will be an almost continuous process. Every few minutes I will be asking myself "am I getting the most efficient speed I can?" If not, then I will make the adjustments necessary.

Initially I will focus on finding that all important rhythm. Then find the adjustments to move that rhythm into a good race pace. The work will be on holding everything in the zone for the first 25km. Beyond there things should start getting harder. This is a section where time can creep away from you before you realise it. With a little more uphill, the beginnings of marathon fatigue, it is easy to drop 10-15 seconds/km without feeling like it. Then at some point, be it, 30, 32, 35km or even later the marathon typically will hand out what is famous for. I have been there a number of times before. I have strategies to handle and mitigate the so-called wall. A lot will come done to just sucking it pushing through to the end.

Short Taper

2011-09-25T16:00:00.000+10:00

Time to talk about the taper for the marathon. As with just about every single element in training there is way too much information available on the topic. There is a science behind the taper, but there is also an art. My approach doesn't agree with a lot of the general consensus out there on the blogs and running forums. However, there is a lot of reasoning and I think, solid justification in my approach.

My Taper:

Last long run (33km), easy, building to near marathon pace and held oer the last 12km with some increased efforts on the final hills. 11 days prior to race day.

Taper then starts 11 days out.

The focus will be almost entirely recovery. Just a very small amount of faster running thrown in to keep the feel in my legs. My approach this year compared to previously will be to take everything even easier.

So most days will consist of a 30-60 minute run, performed very comfortably. The aim is to have it feel as active recovery, where I increase the blood flow, lubricate the joints and then move onto some stretching and minor soft tissue work to help alleviate the few soft tissue issues that have been creeping in.

Otherwise, the last main run will be on the Monday, 7 days prior to the race. This will involve about 3km warm up and 3km cool down, with the main set being 7.75km at marathon pace (or slightly faster). Then on the Wednesday or Thursday I'll go through a short, comfortable session of run-throughs of about 120-150m. Nothing taxing, just a little to spike the system.

In the program I will include 2 or 3 days off. Exactly where these fall will depend on how I feel. Given my difficulties with handling any substantial training load recently, I am really going to err on the side of doing too little. Plenty may argue that I should have extended my taper out to beyond two weeks, even 3 or 4. However, from past experience I have found I perform better off the shorter tapers. The reduced weekly volume of training over the last couple of months, is likely to mean that I will lose fitness at a faster rate too. It is all good in theory. Race day I will find out exactly where I am at.

Expectations

There is nothing magic about tapering. It cannot make up for training that hasn't been done. On the other hand, getting the taper wrong (or not having one) can result in some significant detriment for race day. It is important to keep in mind the point of the taper:

To recover from previous training in order to have an optimal performance on race day.

This also implies that we do not want a loss of fitness due to the reduced training load. The balance isn't always easy to get, but there are a few principles that can help get close to the mark. The guidelines I work from have been taken from a number of published research studies, case studies and my own experiences, both with my own training and from coaching others.

It is reported we can gain a performance increase above non-taper performance of between 0.5-6.0%. The average being 3%. Unfortunately for me, I haven't performed any true indicator workouts recently, so it is hard for me to know exactly where I am at now. More on this will be discussed when I cover pacing for the marathon.

Intensity should be maintained, or even slightly increased, as long as recovery can be assured.

Reducing overall training volume by 60-90% appears to be optimal. However, training frequency is a different story. Skill and technique seems to require maintaining a frequency of at least 80%, while physiological fitness can be maintained with cutting frequency down to 30-50%.

Effective tapers have been reported to last anywhere between 3 to 28 days. However, there is no consensus on what truly is optimal. There is plenty of suggestion that higher and longer training loads may do better with longer training loads, and that detraining may occur in those who extend the taper, but have a lighter training regimen.

An initial large reduction in training volume, followed by a more gradual progressive reduction in volume appears to be more effective than a linear or step reduction.

Last Chance

So after my final long run, there isn't a lot to do. I will expect to feel flat and unfit as seems to go hand-in-hand with the tapering process. At this stage there is nothing I can change about the training that has and hasn't been completed over the last few weeks. Time to count down.

Gaps

2011-09-21T16:11:00.002+10:00

It's been nearly two weeks since my blog post. I've noticed that my frequency of posting often goes down when the training isn't going as well as I would like. This gap is a bit different. First up, my spare time has been almost non-existent with doing some extra work shifts and renovating the garden. So where I portion the remaining time puts the blog low down. The other main reason is to help keep my head in the correct mindset for the marathon I tried to avoid thinking too much about my training.

This avoidance in concentrating on training when not actually running has been a tactic to keep away from negative thoughts. Since the overall training plan cannot be followed and the running I am doing feels like it is no where near enough, then the less I think about it the better. My recovery abilities have improved a little, but it is clear I am running a fine line. Some easy runs haven't been so easy on the body. I am training less, performing less intensity, but am still on that very fine line.

To get a new PB at the marathon this year will be a big ask. It is still doable, but I will need to get everything right on the day. Setting my 2:58 two years ago had me focus very heavily on the exact paces I was running from kilometer to kilometer. This year it will be a slightly different approach. It will have to be a step-by-step, focus on the process, rather than mainly the stopwatch to give me the best chance. With only two-and-a-half weeks left, it is time to get down to the final details. I plan on covering those details here.

Simple, Might Work

2011-09-09T15:07:00.002+10:00

The first cycle has been covered. So far, it looks like I am finally on the right track for what's left of my marathon preparation. Two hard runs, and moderate run and the everything else being geared towards recovery gives me plenty of room to breath. The simplicity of this approach might be what will make it work.

A long run approaching the marathon distance. Done slower, but not substantially slower than race pace. A shorter run performed quite a bit faster than marathon pace. Then a moderate run where I practice running at race pace. It isn't exactly rocket science. It keeps me from getting caught up in the small details, and really only having two runs out of 8 days where I have to put in a concerted effort means that I do put in the effort where it counts.

Having more time and head space for recovery seems to have me more in tune to what my body is really doing. It might be placebo, but I seem to be able feel more of how I am responding to training. The good and the bad.

As the weeks tick down, I ever have a true test of my fitness until race day. I'm sure this will play around with my confidence at times. However, this approach is what needs to be done to give me the best chance of running a faster marathon.

Training?

2011-09-04T11:40:00.000+10:00

It has been said there is a big difference between just exercising and training. The key difference is the latter is much more goal directed. Since I managed to bury myself under my training load a few weeks ago I have found it a struggle to get back where I want to be. There is a big battle in my head between what I feel I need to do versus what my body will handle. As a result my last phase of training heading into the marathon is quite removed from my original plans.

Being just over a month out from the Melbourne Marathon, means I do not have the luxury of time. I still want to set a PR, but with the recent gaps in training, decline in performance and inability to handle the loading I believed was necessary, there are plenty of doubts about my ability to run well. That said, I still plan on aiming to meet my original goals.

From this point on the majority of my training is quite lean. My biggest limiter is a inability to handle volume. Running long threshold sets and/or stacking up the kilometers between the key runs is breaking me down. The reduced overall kilometers, and in particular lack of long threshold runs is likely to leave the back end of the marathon a risky area for me. Is there a way around this?

For me it means I have to change my mindset. Traditionally I do very well with the longer kilometers, which leads to a good ability not to slow late in the race and even pick things up. The bank of kilometers has usually given me a reasonable margin for error on race day. This time I won't have that. Instead I have to focus on what else I can do get myself ready for the marathon.

Now my focus is in on getting in a good quality run, that provides a good training stimulus, followed by some recovery for 1-3 days before the next harder run. The plan is hardly even pencilled in. Instead I am constantly running the through the checklists to make sure I am absorbing the training and don't have any real residual fatigue before doing the next key session. Another element to note is the key runs are not ridiculously hard. I am pushing the envelope each time, but now I cannot afford to over shoot the mark and require another week to recover. I need to have a lot of trust that this will work.

Recovery Runs

Until the taper, the recovery days are either no running at all or something that feel stupidly easy like 30-60 minutes, slow. If I'm feeling extra good, then I will stop the run short. The slightly longer runs will only happen if I feel like I loosening up more with the kilometers.

Key Runs

There are three.

Long

Marathon Pace

Fast

The long run will be over the usual mixed terrain. Somewhere around the 3 hour mark, and maybe 32-36km. The pace will be what feels natural, without really dipping into the reserves, but with a proviso of aiming for an even to negative split. If feeling okay and the recovery between sessions is going as hoped then I will push some of these runs over the last sections. Importantly I will pick courses that finish with a few hills and an overall small ascent in the last half, to roughly match the Melbourne marathon course.

For the marathon pace run the initial goal had been to cover 20-24km at around predicted race pace. Now I have reduced the distances down to 7-16km. Instead of aiming to push the boundaries, the goal is to dial in the rhythm. This run should feel easier each time I do it. This run shouldn't be difficult and really isn't about substantially increasing my fitness.

The fast run will be varied. At this stage I expect to alternate between intervals on the track like 6-8 x 1000m @ 3:35-3:40, with a prolonged run of 7-10km @ 3:50/km. These runs are about improving my fitness. They should increase my race paces, plus my ability to sustain these speeds. The other key benefit is the training and development of the fast twitch muscle fibres that do not receive much stimulation in the rest of my training, but play a significant role in the latter stages of the marathon.

In A Few Sentences

In each of the next few 8 day cycles, I get in two hard sessions (one long, one fast) and one comfortable pacing run. Everything else is about ensuring I recover and adapt to these few runs. No longer about clocking up a big bank of kilometers. It will be interesting to see if this approach works.

Listen

2011-08-24T08:35:00.002+10:00

The start of my Specific Marathon Phase of training definitely did not go to plan. Leading in I had taken a good week worth of recovery. The onslaught of the Threshold training I subjected my body too had taken a lot more out of me than I wanted. A week of recovery probably would have been about right if it was just a matter of the muscles and connective tissue recovering. Unfortunately it looks like I had dipped into the next level of breakdown.

Clearly there was a bit more to my fatigue than beat-up legs. The immune system was compromised and I picked up a couple of low grade infections. Combining that with the hormone imbalances that go with some significant overtraining, there was no way I could get any high level of training in. My usual sleep wasn't enough. The night shift hit me a lot harder than usual. Plus running was difficult in every respect. The legs hurt, I had no energy and I was always ridiculously hungry.

The solution was to take more recovery. Just hit some very easy runs if I felt like it. Not ever force anything. If I didn't feel right then I just wouldn't train. Patience became my goal. The ability to wait and be comfortable with not training hard in some ways can be more difficult than pushing out some hard and fast running. Eventually I had a run that felt great. Everything flowed, the pace was good and I felt better at the end of the run than at the start. Attempting to give myself a safety net, I thought it would be wise to listen to how my body responded to that run.

Recovery was a little slow. The next day I was stiffer than I should be. So I took two days completely off running. Instead I focused on a fair amount of labour to completely overhaul the backyard. Plenty of physical work, but quite different to the usual training. This seems to have worked. In the end I was feeling on top of the game again. The period was finished with a good long run of 3 hours, with a good portion over some new trails. As a result I don't know exactly how far I ran, but it felt good. This was followed up in the evening with some drill work, soft sprints and some strength work. Followed by a couple of easy days where recovery has gone to plan. Looks like I'm back in it.

All up I had taken 14 days straight of dedicated recovery. 20-20 hindsight shows the Threshold training stint was too big a load for me to positively adapt to. The time to the Melbourne Marathon has closed down, and I haven't got in the a good predictor session yet. I would expect my recovery abilities to be a little fragile over the next couple of months, as the recent stint is likely to have my body behaving like it has just come out of an athletic peak. That is a risky time to throw in a lot of hard training. So I will need to be careful.

Still I plan on getting in 4 cycles of Specific preparation. However, this time I will stay clear of backing up hard days. I will ensure there has been appropriate recovery after a hard day before hitting the next key session. Ideally I would like to include three key sessions each cycle of 8 days, but I do expect to only have two key sessions at times. Purely depending on what my body is telling me. At the moment there are plenty of doubts in my ability to reach my goals in the marathon. That is normal after some forced down time. The hard part will be to stay comfortable with not trying to make up for any lost training.

Easy

2011-08-17T18:44:00.002+10:00

Starting a new phase of training has traditionally involved a hard session on the first day. Over the last couple of years, each new phase has started with one or two easy days. This is mainly a result of the my work roster, and what fits best in my head for drawing a line as Day 1. Having now covered the first three days of the Specific Phase of my marathon training, it has been ridiculously easy. Some easy runs, with nothing long as I preferred to be around to celebrate my son's 1st birthday.

It is such a contrast compared to the last couple of months worth of training. Instead of ensuring that my in-between runs were at a reasonable pace, the focus is now on making them very comfortable. As a result I am going completely on feel. The times and heart rates I check afterwards, and will record to see how things change over the next few weeks. With four runs over three days my heart rates have been very low compared to all previous training. The speeds have been slow, but not quite as slow as I thought they would be. So far the runs have felt energising and I seem to working out the heaviness in my body that has came from the threshold training and carried on through the recovery week.

Getting into the three key sessions over the next 5 days will show up if I can getting myself back on the right track. Being excited again about some hard training runs is giving me more hope I can reach my goals in the marathon. Amazing what some recovery, followed up with some feel-good can do. Time to get faster.

Specific Marathon Training Phase

2011-08-14T10:00:00.002+10:00

The original training outline was published early June in Melbourne Marathon 2011 Outline. Since what my body is capable of didn't exactly match what was on paper, there are going to be a few changes. I am starting the Specific Phase early and will take on a different format. Before getting into the details, I need to cover my goals.

Melbourne Marathon 9th October 2011:

Realistic: Run a personal record which is sub 2:58:44
Hopeful: Run sub 2:55:00
Dream: Hit 2:50:00 territory

Specific Phase:

Develop rhythm and efficiency at marathon pace
Develop racing abilities

The astute will note I have changed the last guideline. I have dropped the bit "through VO2max intervals and faster paced long runs", as I think there is now a slightly different approach that I need to take. Let's get into it.

Structure:

6 Cycles: usually 8 days, but with the 3rd being 7 days.

This will lead into a 15 day taper.

Cycles 1 & 2:

Marathon Pace 20km: Over a measured, looped course, with some steady climbs. This will be performed on feel at the what I think is about the right effort for race day. Heart rate and times will be ignored during the run, but recorded for analysis to guide the later training and get an idea what to expect for race day.

Long Run: 3 hours over variable terrain, mixed types of climbs and descents, some flat sections and majority being on off road trails. The aim will be for a mainly comfortable, but steady pace (terrain accounted for). The most important element is to maintain good running form through to the end without slowing down. I don't really care how fast this is run, but it should require a bit of concentration to keep from easing off.

VO2 Intervals: First week, 6x1000m (600m easy), second week as 6x1200m (400m easy). These should be faster than 10km race pace. So I would expect something between 3:30-3:40/km. It should feel fast and challenge my ability to maintain over the last couple repeats without being completely debilitating.

Volume: All the other running will be at very comfortable speeds. The basic endurance isn't at the level I was hoping at this stage. So I will aim to get nearly as many easy kilometers into the legs as I can. Ideally I would like most of these runs to be 15-20km, but my roster and other commitments dictate otherwise. As a result there will be a few double run days. A quick (hopefully realistic) calculation gives me about 145-150km/8 days or about 130km/week.

Others: I move away from the larger individual strength sessions, and will aim to incorporate a small amount of strength, core and corrective exercises in most days. None of this should impact on my running. A little bit of speed work, and form drills will be performed in the evening on the day of my long run. I'd also like to get an easy swim in each week to aid recovery.

Cycle 3: 7 days

Testing: A MAF Test and a 400m TT. Just to see where all my numbers are.

Fast Finish Long Run: A run of 30-32km. First half easy, then build to marathon pace and finish with a few kilometers at half marathon effort with a final burst at maybe 10km race pace. This run I will test race day nutrition and clothing.

Recovery: The test shouldn't take much out of me, and apart from the long run, the rest of the week is devoted to ensuring my body is recovering, absorbing and able to make the most of my training.

Cycles 4, 5 & 6:

Marathon Pace 20km: Same looped course. These weeks I will really try to zero-in on some specific times. These runs are kind-of truth runs. If I can't get the times here, then holding it over double the distance is too big an ask. From here I should get a good sense of my speed versus heart rates. If I feel I am heading to an early peak, or am being completely crushed by the training, then Cycle 6 is likely to be reduced to only 10km at marathon pace.

Long Run: Again about 3 hours worth of running over trails. The difference here is I plan on including a few climbs over the last quarter of the run where I push the pace. The Melbourne Marathon has a few moderate climbs at around 35km, so it will be important to be able to run well there. Out of the three cycles I'd also like to replace one long run with another Fast Finish Run, of 30-32km the same as Cycle 3, this will be in either Cycle 5 or 6 depending on what I feel suits me best at the time.

VO2 Intervals: 4-5 x 1600-2000m, with 400-200m easy recovery. I'll hold the same speeds as in Cycles 1 & 2, the difference is the overall distance is a little longer. At this stage, I should feel reasonably comfortable with these runs. They are hard, but very doable. I will be looking to find the ability to fall into rhythm with quick leg turnover. Heart rates will be irrelevant, it is about the speed and rhythm.

Volume: I'd like to start out with achieving nearly as many kilometers as I can fit in. Except for the key runs above, all other running will be very easy. The proviso on the volume is now it cannot in any way detract from the quality and my ability to meet the goals in the key runs. As the cycles progress, I will be happy to reduce the overall volume of easy runs. It is likely there will be no double runs in Cycle 6. The problem is I find a respond best when I am achieving a reasonable volume in training. Too little, and the back end of the marathon is likely to suffer. Too much and the benefit of the faster running is negated. Finding the balance is very hard to predict ahead of time.

Others: The volume of strength work will be very low. What is included will be mainly of a remedial nature. I'd like to maintain the easy swim, as it feels very complimentary and stretches me out.

Headache

2011-08-10T09:21:00.000+10:00

The alarm was very unwelcome this morning. I was feeling stuffed, but managed to push that aside. After all, that's to be expected in the current training phase. The difference this morning was I had a headache. A very rare occurrence for me. Other than the mild not-enough-caffeine or the what-the-hell-am-I-still-doing-working-nightshift almost non-headaches I can get, I really don't get headaches. Getting ready for my run I worked through the checklist trying to come up with a cause. All the usuals such as hydration, food intake and sleep hours appeared to be okay. In the end I put it down to the fact the rest of the family have been a bit unwell and now my body was struggling to keep the germs at bay.

Planned was another prolonged threshold run. At no point did I feel even close reasonable during the warm up. So I took my time and waited for my body to wake up before launching into the main set. It didn't happen. Still, I gave it an attempt and everything just felt wrong. No flow in my stride, absolutely no power, plenty of discomfort in a few muscle-tendon interfaces and some distinct weaknesses in a couple of areas. Even with a significant push to get past all this I just couldn't get the pace up to anything near where it should be. Reverting to a stupidly slow, low intensity, recovery (a very loose term) run was the forced decision.

No longer concentrating on keeping my speed up or hitting certain goals for the run, my mind was free to contemplate what really was happening. I worked through my completed training over the past few months and what my body was doing in a rather systematic way. After half an hour I had reached a few conclusions. Importantly, there is a lot more that needs to be taken into account beyond just fighting some low grade germs.

To best sum up where I am at in my training:

I have reached the end of my ability to absorb my current training stimulus.

On the training plan, I wanted to get in a 4th cycle of threshold training, before I took a week for recovery. Quite clearly it has taken only three cycles to reach that point. This phase of training was about increasing the time I could maintain running at around anaerobic threshold, plus increase the speed of the run. My approach was to have four key sessions out of every eight days. Limit the recovery between these sessions, and almost force adaptation. I have taken into account that many runs would be performed in a slightly fatigued state and that there would be a few bad days. However, I have reached a point where each day is getting worse, I cannot lift to the required effort level and 1 or 2 easy days isn't getting me back on track. Clearly it is time for some real recovery.

Most of the above sounds quite negative. It isn't meant to be. In fact, it is about where I expected to end up. Preferably after 4, instead of 3 cycles of training, and without as many not-so-good runs at the end. Essentially I have thrown a large slab of training at the body, it is just the timing that I didn't predict with accuracy. Hindsight and looking back at all my other years of training, I haven't ever been able to string 4 weeks together of this type of training. My previous approaches have either been 2 weeks, recover then another 2 weeks, or aim for 3 weeks and I usually find I struggle on the last few days.

For the next few days my focus is on recovering. I need to shake the deep aches and weakness that is now entrenched in my legs. Then take it a easy for an extra couple of days once that is shaken. From there I will have to take a different approach to the marathon than I originally planned. I know I cannot put 4 cycles of hard training together without some extra recovery in the middle. Also, I may well be a week ahead of schedule at this stage, as long I get the improvements expected from the threshold training.

Edging

2011-08-05T12:56:00.003+10:00

Nearing the end of the third out of four cycles for the Threshold phase. This has been my most difficult bout of training in a very long time. To be honest I am struggling a fair bit to get through it. Almost every day I am participating in some big battles with my mind. It keeps presenting me with many good reasons to cut short, or ease up on most runs. The training feels almost like a relentless onslaught at the moment.

Confidence in my ability to PB at the marathon is also running low. There have been plenty of runs I have struggled heavily to reach the paces or get the right feel. There have even been a few down right failures of sessions. This is what happens when you set the bar high and push to go above anything previously. At this stage it is hard to know if it is going to break me down too much, or will significantly raise my fitness once I get in a bit of recovery.

Why is it so hard?

The style of training load involves hitting moderate running paces, but holding them for extended periods. The legs don't get feel the intense pain and DOMS that comes from faster single sessions. Without much real recovery in between, just one or two shorter, but hopefully steady runs thrown in, the next key run starts with some accumulated fatigue. The result is a more central fatigue, and deep, heavy feeling in the legs.

Ironically the main attribute I aim to improve is also the one that will limit the key training. The ability to run fast at just below threshold. The endurance component is where I am failing most of the time. The speeds are coming up, and usually the first part feels overly comfortable. The latter portion of most runs is becoming a big struggle. At times, it feels almost counter productive for a marathon.

Where to?

I will stick out the remainder of the Threshold training. It was meant to be big a load, even if it is more challenging than I anticipated. In the recovery week, I will do my test runs and reassess how it is all going. Then it is four cycles of Specific training prior to the taper. That should be plenty of time to modify what I need to. The style of loading will be different. Less of a constant, almost daily attack on the body. Instead it will involve some very hard individual runs with adequate recovery in between. Will it work? Right now I'm not sure.

Raceless

2011-07-31T11:38:00.000+10:00

Leading into the marathon I wanted to get in another two or three races. Unfortunately my work roster, some other commitments and race calendar have combined to make this unlikely. At this stage, it looks like my next race won't be until the 42.195km itself in October. Not quite ideal, but a slightly different challenge to find the best out of myself.

On paper it looks ideal. A simple, uninterrupted lead-in of consistent training. However, that in itself is the problem. Yes it does provide an excellent framework to develop a strong fitness base. What it usually lacks are those extra parts of fitness and mental adjustments that racing brings. These are important when looking to achieve challenging personal bests.

There are two options. The first is to find a way to get in a race or two. I am working on it, but haven't come with a good idea yet. Second option is to get a little more creative in the training and try to get a similar response in a few sessions. It might be as simple as hitting a measured course, and really hammering it. For example, instead of covering my semi-regular 15km threshold run at a set intensity, I should get out and aim for a race like effort, focusing heavily on setting a fast time. Mentally this may be very hard to do, I can usually get a lot more out of myself in a race. But that difficulty in itself might be part of the extra I am looking for.

At least it is some food for thought.

Defence Mechanisms

2011-07-25T10:38:00.001+10:00

The Threshold Phase of training can be very difficult to get right. The balance between enough stress and adequate, but not too much recovery can be elusive. In describing my approach to this phase I originally stated:

"This style of training can really hammer me. Not so much in the form of injury, but more in a fatigue, failure to recover or just get sick way."

In my second 8-day cycle, I was up early for the prolonged threshold run (60min main set). It didn't go as planned. The short version is, I felt flat to begin with, tried to run solid, then hit the wall and struggled to run back home. On face value the session was fail. I could just write it off as a bad day, and try harder next time, but there needs to be more insight. Just trying harder won't make next week more likely a success. So why did things go wrong?

A large proportion on training for endurance races goes into being able to override the body's defence mechanisms. Pain, fatigue, urge to stop, urge to sleep, hunger, thirst and other's are all ways the body is attempting to warn it doesn't want to keep doing what is doing. In order to race well, we need to be able to put most of those warnings aside and keep going. I am reminded of when Georgie Clarke has pointed out in an interview in R4YL, "athlete's aren't necessarily as in tune with their bodies as every one likes to believe." Usually the body is telling you a lot, but we get so used to ignoring it. This was the case with the lead up to this run.

Hindsight being 20-20, there are now a few obvious reasons why the run didn't go to plan. Firstly I have shifted up some gears in training. The Threshold Phase calls for some prolonged, very solid running. Structurally I tend to deal with this quite well. It is the generalised recovery, compensation, immune, hormonal and nutritional responses that become difficult to manage. The first 8-day cycle went very well. I had a good, fast and high intensity 12km race, a great 15km threshold run, and my long run although interrupted still included a good 2 hours of running with the last 45-50min again in the threshold intensity zone. This was supported by some good aerobic conditioning mileage. This was too much.

The warning signs progressed to developing an increased feeling of invincibility with each run. Although the legs hurt at times, each day was feeling easier and faster. Always a sign I need to back down a bit or I will hit a big crash later. I thought I did this by getting an extra 90 minutes sleep and skipping the run on the day before.

What needed to be noted in the mix was that I was finding it a bit harder to get to sleep and I was waking up extra tired. Also I had a few thoughts that I was looking quite skinny. Developing a gaunt look over a few days should highlight something isn't right. Looking back, I now realise I was down a fair bit on food volume. At the time I hadn't noticed, but clearly my appetite was suppressed.

The timing of the longer threshold run was also different. During the base training, and the previous week due to racing it was always performed late morning or in the afternoon. This time it was first thing in the morning at 05:30. Without food to break the overnight fast, I assumed a bottle of Gatorade would be enough based on all the other runs. Unfortunately I didn't think about the effect of the weights session the previous day, plus already in an overtrained or overstretched state, combined with a lowered food intake and possibly muscles that had accumulated damage and therefore weren't as good as replenishing their glycogen stores, it was a just a recipe to start depleted.

Over the first part of the run I found it difficult to loosen up and feel natural running. The heart rate was also sitting low. Initially I put it down to that my heart rate is often a bit lower in the early morning sessions, and the rest was because it was stupidly cold and raining. In reality I had nothing in the tank to begin with, and the small amount of Gatorade, which I normally wouldn't need for this session, was never going to be enough today.

So What?

While the run didn't get anywhere near its goal of running for an hour at threshold intensity, it was probably still beneficial. Another 20km were still put into the legs, even if the last 3rd were ridiculously slow. Hopefully I've managed to get some sort of training effect on my ability to access lipids for fuel and keep pushing when very depleted. Important elements for the marathon.

The other positive is it has given me a good kick up the backside to pay more attention. I can't just go and train directly off the plan. I need to pay attention to my body. This means planning my nutrition a bit better, and ensuring I don't start this type of session depleted. Carrying a little more back carbohydrate would also be a smart move.

The recovery from this day could be anything. The legs and body feel good. Past experience shows it can take a few days to really get back on nutrition once I have gone this far down. It will likely pay off to not push the pace of the long run during the rest of the Threshold phase. Getting up close to threshold during the long run when I already have two sessions each cycle dedicated that intensity will break me down. The only way to find your limit is to go too far. I just don't plan on going so far that I can't get back on track.

Nobody Here Except For Us

2011-07-23T08:43:00.007+10:00

Most of my posts recently have just been race reports and explanations of my training plan. All pretty dry topics. What gets left out are the little extras that go into the training. Here I try to cover a little of those extras. The result is a random mix of different things that haven't fitted into what has almost become a formula.

Trails
I've always enjoyed getting off the concrete and bitumen. It's one of the reasons I live where I do. Now having raced the Salomon Trail Run a few weeks ago, I have rediscovered just how great trail running is. I love getting onto the rough ground, with plenty of ups and down, rocks, mud, fallen trees and anything else nature likes to throw in. My attention is being drawn towards the ultra marathon trail runs around the country. It's been a long time since I have hit the bush for orienteering or a 24 hour rogain. My future racing is likely to have something different in it over the next few years.

Really?
Continuing on with the trail theme, the long run for the week took me out into the Plenty Gorge. It is an area I've only partially explored. Up until this run, I had only ever seen one other person on the trail. This time someone was calling for help. Two mountain bikers originally had the same idea as myself, however, one misjudged a corner and went sliding down the hill. The result was some skin loss, a bit of bruising and some pain on one arm, shoulder and torso. Nothing major, and nothing that looked like a broken bone. Yet he had decided he couldn't walk or ride as a result and needed someone to carry him out. This is a concept I struggled on. With about 3km of rough trails out to the nearest road and relatively minor (yes, painful) injuries, and the fact they had chosen to go mountain biking in the area without an exit plan I probably wasn't exactly the help he really liked. Eventually he came around to the idea his legs still worked and there was no reason an ambulance crew would see it as necessary to carry him. Half way out, he lost me after screaming about all the "blood" down his leg. No blood, just a carbohydrate gel that had leaked in the fall.

Correction, I Was Faster
Forgetting I started my watch a little before the actual race start, I robbed myself of a few seconds. It turns out last Sunday's Coburg Harrier's 12km, clocked me at 45:20, about a 1 minute PB over the course. Also, the gap back to 2nd was a bit bigger than thought at 13 seconds. So the racing is good.

Aerobic Versus Anaerobic

With most training concepts, there are plenty of people giving rules and debating these topics over and over. Sometimes I don't think I get my true thoughts out clearly enough on these topics. So based on a few questions I will try to clear up some of my beliefs or understandings:

There are no exact points where metabolism changes. Instead there are ranges where the contributions of energy systems alter. These are also influenced by many factors such as chronic diet, style of exercise, so-called steady state versus variable intensity, duration, weather, recent training and current intake.

I do NOT follow anyone else's program or concept to the letter. I do not like very prescriptive concepts such as Maffetone, Hadd or similar. Instead I may use one or a few ideas from various training concepts.

Training requirements vary a lot over time. It takes a lot of trial and error to learn how you respond to different training.

My training is based on developing key skills and fitness for racing. The training is then based around key sessions and groups of sessions in order to meet those key requirements.

Around the key criteria is the supporting elements such as flexibility, injury prevention, speed and strength. They play are part and should not be neglected, but there is never a need to go overboard and detract from the key training.

Training fits into life. As a result you have to get creative to get the most out of your opportunities. These may not match what the books, forums or what anyone else says, but if it works, it works.

I used to measure everything, from morning resting heart rate, orthostatic changes, maximal heart rate tests, log every kilometre, cadence, kilojoule eaten and expended, worry about hitting exact times to the second at the track and any other stat you can think of. Now I don't. I log some key sessions, keep a rough log of what I do, and I now race and train better.

Loading With Carbs
Rob has asked me how I carbohydrate load. The quick answer is I follow something very close to the guidelines from the Australian Institute of Sport. It's not fancy. I just make sure to get in about 8-9g/kg of body weight with simple food, supported with some sports drink. As for the concept of stuffing up your fat burning abilities by consuming a lot of high glycaemic foods, I don't think this really is the case. If you only ate gels, sports drinks and simple sugars, then maybe, but I suggest to combine real food and don't go overboard.

I had a fair bit of exposure to the studies being performed on fat adaption diets and other substrate manipulation experiments. My summary is there are plenty of good ideas, but the body likes to keep things basic. Don't differ too much from what you normally do, and save the true loading to one or two key events over the year. There is some evidence, repeated attempts stops the body from over compensating with glycogen storage. I'll try to remember to go into the details as I approach my marathon in October.

Brilliant

For a perfect insight into why people race and train for endurance sports, you can't go past What Matters.

Coburg Fun Run 12km - July

2011-07-19T07:43:00.002+10:00

Leading in towards this race, the accumulation of recent training, broken sleep and fighting off the germs the family have been throwing all came close to a tipping point. This called for a relative sleep-in (7am), and a day off running. Strangely it took a lot convincing it was the right thing to do, not to force myself out of bed at 5am and head out into the sub-zero morning. Taking the needed recovery when it isn't scheduled is often a hard thing to do.

Onto the race. Another Coburg Harrier's Fun Run. This time it is their usual 12km course (2x6km laps). The day started with the simple goal of just getting in a good honest race effort. This was taking the place of my faster threshold session, and potentially the shorter interval session as well, so I wanted it to really count. As is becoming common for me, progressing through my warm up and lining up on the track I wanted to put myself in for the win. I do know there are plenty of better runners, but I am hitting a standard that can put me in contention in these smaller races.

Recently I have had some good races, but there have been a few problems with my plans. Sometimes only hindsight would show the gaps, other times I just made a few too many assumptions. Today I wanted to cut down the risks for tactical error and give myself the most likely chance of the crossing the line first. The course is simple. Two 6km out and back laps on a concrete bike path. A bit of a hill thrown in that gets summitted four times and a start and finish on each lap on the track. I went extra simple. Aim to run the best time I could over course. This meant a time trial effort. So I wouldn't worry about the other competitors for the first half, and without aiming to leave anything in the tank, see what would have to be done late in the race.

Lead Out

I placed myself at the front on the inside of the track for the start. On go I set off at what felt should be my effort for 12km. Immediately this had me in the lead and I was free choose my line off the track, over the grass and cornering over the bridge. I settled in, found my rhythm and just ran at race pace. Expecting to have some company I was surprised to find no one was with me as I crested the hill for the first time. At the turn around I marked the time and found I was 20 seconds ahead of the 2nd and 3rd, and I was feeling good. My effort felt like it was at the right level, my heart rate also reflected this, but my pace was faster than expected. I had held 3:38/km for the first 3km. Was I really this fast?

The answer was not quite. I stuck to my effort level and found my pace drop a fair bit over the middle of the race. Yet I still maintained my lead. Heading back towards the turnaround on the second lap my mind wandered a bit as I thought about what I could for the rest of the week to get the most of today's race. As I turned to head back over the final 3km I was very surprised to see the gap had been closed down to only a handful seconds. No longer clearly ahead, and kicking myself for taking my mind out of the race, I was now running scared.

Look Like You Can't Lose

Making an effort to smile at my challengers as we passed I stepped up the pace. The legs didn't really want to, but they still did as they were told. I tried to look like I was comfortable, but was also speeding up. The hope was to put some doubt into my chasers. I had enough doubt in myself. I wasn't used to being out in front.

I ran hard. Much harder than I thought I could hold. My legs were starting to seize and it took every bit of willpower I had to hold it together. Coming towards the hill, the gap had been forced open a bit, but the short ascent was likely to my weak point. I haven't been happy with my uphill running lately, I still haven't fitted in any specific work to improve that. Going up I treated almost as a sprint. Focussing hard on running on the front of my foot and driving quickly with each stride I felt quick, but my whole body now burned. I think I may have had some tears forming.

Smashing the downhill and the gap felt like it opened up even more. It was the space I needed. The last kilometer was just a world of pain. Clearly my speed was dropping, and doubts kept swamping me, but I was almost sure the buffer was big enough. The race finishes with about 300m on the track. Here I looked back. Second place charging hard, but the gap was enough. It did close over those final meters, but I had a 7 second victory in the end. My time was 45:25 (unofficial at this stage). It was the first time I had gone under 46 minutes on this course, and I have run it quite a few times. Every bit of pain was worth it.

Threshold Training - 2011

2011-07-16T07:27:00.001+10:00

Time for the second phase of my marathon preparation. This will be the Threshold Phase. For an overview of the overall plan check out Melbourne Marathon 2011 Outline. Let me begin with the straight details:

Time:

4 x 8 day cycles + recovery/test week.

Aims:

Increase the speed and time I can sustain running at anaerobic threshold

Enhance ability to run relatively quick at low effort with better substrate use

Aim number 2 really just carries over from the base phase. My long run in each cycle should cover that. My plan is to continue on with the same approach from the base phase. That approach is run for 3 hours at about my aerobic zone (70-82%HRmax). The pace won't be pushed on these sessions, that's what the other key sessions are for. I want the speed of these runs to naturally develop. For a more detailed explanation on the ins and outs of my long read The Marathon Long Run.

Now for details on Threshold training:

I've defined my Threshold heart rate zone as 155-166bpm (83-88%HRmax). It is a little arbitrary, but seems to work both in training and racing to some extent. Instead of worrying about all different scientific definitions, various forms of measurement or being too accurate, I like to apply a working definition.

Threshold is an intensity range where lactic acid is
produced at a higher rate than can be cleared or metabolised by the body. The
further above threshold the intensity is, then the quicker fatigue develops due
to acidosis.

For the two pronged goal of increasing both the speed and time I can sustain at threshold, I will employ a two pronged attack. So two key runs each 8 day cycle.

The first will be a 15km or one hour run, that I is held at a constant speed (terrain/weather permitting). The intensity should feel to be at or a little under my threshold. It will likely give an average heart rate at the bottom of the range and there shouldn't be much heart rate creep over the run. Usually I will run the majority on feel, especially the first section, only checking the heart rate just to make sure I'm not ridiculously off the mark or to ensure I don't slack off in the latter part. While there is always cross over benefit between sessions, the focus for this is enhancing my ability to keep running at close to threshold intensity.

Second part of the attack is faster running. In the planning stage I am looking at running for 2x20min (3-5min jog recovery) at a little above threshold. The first repeat will usually be run on feel, and for the second I will aim to get the speed up a little bit more, keeping an eye on the heart rate and sense of breathing. The feel for these sessions should begin as comfortably fast, but develop a mild burn throughout each repeat. It should be difficult to hold pace towards the end, but not debilitating. I would expect my heart rate to sit in the upper part of the threshold range, with potentially a little excursion above. If I do race, then the race will likely take the place of this session. Racing will usually result in a little extra recovery requirement too. Obviously this is about pushing the speed up.

This style of training can really hammer me. Not so much in the form of injury, but more in a fatigue, failure to recover or just get sick way. If I do get it right, past experience has shown I can make some impressive increases in fitness and performance. By also not getting in a lot of volume at the higher VO2 area, I should be able to avoid sending the body towards an early peak. The in-between running will have to be managed on a day to day basis. Too easy, too much recovery will likely tilt my body towards peaking, but too little will send me in a downward spiral. I need to be able to work just hard enough to allow moderate adaptation, which will likely blunt the absolute speeds I can get out of myself.

There is still a requirement for faster running. Without it I won't be quite ready for the VO2 work in the next phase. This will be a session of hill and/or track repeats at something substantially faster than threshold running. It will likely be equivalent to about 5000m race pace, but I am not too concerned about being exact. Essentially it will involve a few repeats that take 1-3 minutes, with similar recoveries. I am more concerned with preparing the body to handle the stress of the running. It is the muscles and tendons that are likely to be my weak point. While there will be a degree of acidosis, I will aim to not absolutely swamp my body and impact on the aerobic training.

Sample Week:

The order and timing of my sessions, isn't always ideal. There is a lot of influence from all my other commitments. So what I do achieve is really a best fit aprroach with what training times I have available. An 8-day cycle (week) will look something like this:

Day 1: Basic run (aerobic conditioning or easier) often a double as commute to work. (8-12km)

Day 2: Basic run (aerobic conditioning) (8-13km)

Day 3: Threshold 15km (20-25km)

Day 4: VO2 prep: track/hill repeats (15km)

Day 5: Basic run - post night shift, completely based on feel, but always easy if at all. (0-10km)

Day 6: Long: 3hrs (25-35km)

Day 7: Basic run (aerobic conditioning) (8-13km)

Day 8: Threshold Repeats 2x20min (15-18km)

Total: 100-145km/8 days (87-126km/week)
The weekly kilometer range isn't a goal in itself, it is simply the result of the training I do. The main idea is to run a minimum of of 6 out of 8 days, prefereably each day, and that I get the desired training effect from the key sessions.

Base Results - 2011

2011-07-11T14:00:00.000+10:00

Four weeks of training. To be honest, the first two weeks were nowhere near as consistent as I would have liked. A number of factors led to this, both uncontrollable and controllable. I learnt from my mistakes and put together a high quality second half. Now with a handful of days for a couple of tests, a little recovery, I can take stock of where my fitness is at. Then plan the phase of preparation.

The original description of intent and training outline for the Base period can be found in Base Training - 2011, and also in Basic Structure.

Now to step through each goal.

Run For 3 Hours Comfortably

Partial tick? I hit most aspects of my goals for this. I know I can now just go out and run for 3 hours at a reasonable pace, and feel pretty comfortable. I had been hoping the pace would get down towards the 5:00/km mark, but I am currently at 5:40/km. Up from the 6:22/km over 2.5 hours that I started with. Otherwise, I can get through a run with a slight negative split and feel quite good throughout.

Efficient And Relatively Fast At Low Effort Levels

This has definitely improved. At the start of base training, I had a Maximal Aerobic Function (MAF) pace of 4:30/km (7th June). A couple of week later this was reduced to 4:21/km and now I have just recorded 4:18/km. Which is the fastest I have ever hit. It is well ahead of my 2009 campaign at any stage, let alone just at the end of Base. I have been hoping to have a MAF pace faster than 4:15/km by the time I reach the marathon. Looks like I am on track there.

Strength And Structure To Handle The Next Phases:

Run 3 hours comfortably, and be able to back up 1 hours run the next 2 day

Definitely covered. Covering 32km in just under 3 hours, means I feel a few tight spots, and a bit of top end power knocked off, but still can feel comfortable running over the next two days in my aerobic zone.

Run every day, without accumulating fatigue that feels like it requires 2 or more days recovery.

Two weeks, of no run missed, only the occasional day where I feel slow and a noticeable average increase in training speed across all intensity levels shows I have hit this goal right in the middle.

Perform sprints and short fast running that has my legs feeling energised and not hammered

Not quite there. Run throughs, and moderate sprints as part of a warm up get me feeling quick. Genuine sprints are still knocking me around a fair bit. Mainly in the connective tissues of my lower leg. This will require some attention over the next phase.

Feel comfortable at both aerobic conditioning and threshold intensities

Aerobic conditioning is done and dusted. It is my bread and butter, so natural. To be honest, I struggled a fair bit during the Base phase with the threshold training. For the most part I could in the about 30 minutes worth of work, but that was it up until the last week. In the final week, I was finally able to finish a proper 2 x 7.6km session at the right paces and intensity level. Most of it felt comfortable, but I have to admit there were a few times I really just wanted to slow down. That would probably mean I'm at 80% of where I really wanted to be.

See improvement in strength in the gym without it dropping the standard of my key runs

Didn't happen. My strength levels in the gym are just about the same as at the start of Base training. I didn't find that the strength training impinged on the running. It was the opposite. With the substantial increase of running over the last four weeks, the gym work became quite difficult. It was a real effort to just try and maintain what I was already doing.

SUMMARY

I've enough of my targets that I am happy with where I am. I know covering the distance isn't an issue. My MAF paces are where I want. I managed to just reach my Threshold target (but it wasn't easy).

My lower end, intensity/endurance is coming along almost as hoped. At this stage this is the most important element in marathon training. Without it, the rest doesn't matter, so I have the priority right.

The higher end running, is lacking the zest and comfort I really was looking for. Still, there is plenty of time to develop this, and more importantly I think I have the body conditioned to be able to the training that is to come.

Time In The Zone

2011-07-10T09:00:00.000+10:00

Following my post, Training Zones, Rob Smith asked, "how much training do you do in each of the zones?". This will be my attempt to answer that question. Mainly it will explain why I can't just give a, 25% in this zone, and 33% in that zone, answer.

As a refresher I outlined my heart rate training zones as:

Aerobic 132-154bpm (70-82%HRmax)
Threshold 155-166bpm (83-88%HRmax)
VO2 167-188 (89-100%HRmax)

To understand how I apply these zones, I need to explain some aspects of my training philosophy. Firstly, training and racing fit into my life, and shouldn't compromise other aspects. Therefore, what I choose to do in training isn't always structured around what makes for best training practice, it is often dictated by it is what I can fit in. Recovery is highly variable, and as a shift worker, with two young kids, my recovery, especially sleep is quite often compromised. This can have a big influence on what I do within a session.

Second, I am no longer a believer in really keeping an eye on weekly totals. I do keep a training diary, but whenever I review it, I am looking more at the field tests, and indicator workouts, rather than worrying if I covered 60 or 80km in so many days. Mileage is important to a point, but there is a lot of limitation in reducing training to a set of numbers. There are plenty of times I choose not to wear a heart rate monitor and just run on feel.

Third, the heart rate zones are still reasonably arbritrary, plus performance isn't just limited to what the cardiovascular-pulmonary system can do. Heart rate isn't always an accurate guide on the intensity of training. An element of my current training is preparing the structure (muscles, connective tissue and bones) to be able to handle the prolonged higher intensity training that I plan on completing closer to race day. At the moment this involves short hill repeats, <100m sprints, lifting weights, loading under stretch and some plyometrics. In all of this training, heart rate is irrelevant, yet the loading on the body and recovery requirements can often be significant.

A Snapshot

To get a starting point, I'll just pull the data from my training diary. Due to a race being in the mix, I've taken a nine day, instead of seven otherwise, I think the results would be skewed towards indicating more higher intensity work than is typical. I'll begin with a brief description of each day's run training, with the totals at the end.

Day 1: Aerobic Run with pram (2 kids), 10.8km in 65min.

Day 2: MAF Test: 8.4km @ HR 152 + warm up & cool down

Day 3: RACE: Salomon Race 1, Trail Kew, 10.8km + warm up & cool down

Day 4: Aerobic Run: 15km, slow, 90min

Day 5: Aerobic Run: 10km

Day 6: Aerobic Run: 10km. Intended to be long run, but unwell kid changed the plans. As a result there was a reshuffle of the Threshold and Long runs.

Day 7: Threshold: warm up with 6x80m sprints then 2 x 7.6km at Threshold, 5min job between. The first repeat was mainly on feel and HR sat on or just below the bottom of the range. Second repeat right in middle of zone. Note that this has been the intended session through the last few weeks of Base training, but today was the first day I didn't have to call the threshold section short.

Day 8: Aerobic Run: 10km with pram. Stiff legs, difficult maintaining reasonable form.

Day 9: Long Run: 32km in 3 hours, after a very easy 30min, aim was to sit in the aerobic zone.

On top of this were a couple of strength sessions and one 30min, stupidly easy spin on the bike. Based on what my heart rate monitor recorded, the intensity split is:

Low;132bpm: 13min, 2%
Aerobic: 10hr, 10min, 83%
Threshold: 1hr, 29min, 12%
VO2: 23min, 3%

The percentages didn't seem quite right to me, so I scanned through the heart rate profiles of a few sessions. Of particular note, there was a fair amount of variability in the HR versus other indicators of intensity. In the race, I averaged a HR of 165bpm, yet the intensity was predominantly above my threshold. It looks like there HR was blunted a bit during the race. Maybe it was the excessively fast start, or the different style of technical running that caused it. Furthermore, the sprints, and pick ups during some of the aerobic sessions just don't show up in the heart rate records.

What is clear, is the substantial majority is within my Aerobic zone, with a bit around Threshold, and a very small amount above that. The low intensity area is almost insignificant. This snapshot is taking at end of my Base phase of training. As I progress through Threshold and Specific phases, I plan on a substantial increase in time spent at the threshold zone, and later more time spent in the VO2 area closer to race day. Yet I still predict close to 70% of training to be within the aerobic range.

Salomon Trail Run Kew 10.8km

2011-07-05T23:00:00.001+10:00

The Salomon Trail Run....

....the inaugural race, and I think it is right up there in my favourites list. Simple concept: Bitumen is Boring, have a race in a picturesque and natural environment. isn't the long to ultradistance tradition of trail running here. In this case, the trails, along the Yarra River. Plenty of dirt, rocks, a bit of mud and grass, twists, turns, up and downs, some sets of stairs and trees.

I have no connection to the event other than being a competitor, but it was run exactly the way I like it. On time, accurate and appropriate information, encouragement of good etiquette (which was even followed by the runners) and an almost low key approach. It didn't have the extra rubbish that seems to be creeping into many of the bigger events. Hopefully the series is a success and it is the start of more such events.

Reconnaissance

Part of the appeal of the day was that I wouldn't know all the ins and outs of the course until out racing. Kind of the opposite to most of my racing. I had a generally idea of the 10.8km, but thought I would just take it as it comes for the most part. The one area I wanted to be familiar with the leading into the finish. If I was lucky enough to be at the pointy end of the field, then I wanted to know what I options I had to leading into that finish line. As a result the majority of my 45 minute warm up was a few repeats over the 500m or so. A few points for passing were obvious, along with a couple of narrow and mildly technical spots which could make the difference.

Wave

The race was split into two waves, going 2 minutes apart. The first was for the fast and the second for the leisurely runners. A concept I liked and was followed by the field. After the Bluestone Classic last week I had a couple of take away lessons.

I went too easy for the first part, and that time cannot be made up easily on a cross country course.
I can run quite well on a cross country course.

With that I had a high degree of confidence on the start line. A started with a very simple race plan:

Stick with the front runners at the start, even if too fast.
Push the speed when able, and take some reprieve on the narrow section when difficult to pass.

Bang

Ironically the race begins on a short section of bitumen. A slight bending downhill, then uphill and onto a gravel path. The pace was fast. I ran faster than I ever start races. It looked like I could get myself in trouble for the rest of the day in just first few hundred meters. However I tried to stick with my race plan and stick with the front guys. By the time we stepped off the gravel and were heading into the trail proper, it was clear I had no chance of getting anywhere near the lead, even if it was just for few meters, regardless off how hard I tried. There were some fast runners today.

Already my legs felt like exploding and were trying to shut things down. I settled back to something a bit more realistic, but felt too fast to last the distance. Surely there would be a section or two of forced reprieve due to the terrain.

Stairs

Remembering back to this year's Run For The Kids, I reminded myself I can hold a pace that feel too hard for this sort of distance. Mix in a competitive nature and there was no way I was going to give up any positions. Guessing I thought I was somewhere between 12-20th, but really didn't have any idea. My focus moved to ensuring I kept traveling forward as fast as I could. The trail was a mix of everything and my technique felt good. Despite the burn in my legs, I felt light over the uneven surface. Then we hit some stairs. They were steep, but short. I ran with those around me, but by the time I reached the top my legs were inundated with lactic acid. The burn spread from legs and made its way up my back, through to my shoulders and arms. I wanted to vomit.

I had never felt like this so early in a race. It was like I had already race the full distance and tried for a massive sprint at the end. On the other hand I just reversed that concept. How could I keep some reasonable race pace going?

Terrain

The constant changes, turns, different surfaces, rocks, wet, etc that make the race hard, also seemed to help me struggle out of my over-the-top start. Something I love about this trail running is there is a technique involved. My descending was better than those around me. I gained some recovery with my controlled fall style, plus gained a couple either ground or position on a few downhills. Against gravity was a different story. Here I just had to embrace the suffering, and wonder if that urge to revisit breakfast would become a reality. It was painful, but I a kind of masochistic way I was loving every second of it. As the unmarked kilometers passed by, the urge to slow and enjoy the scenery more got stronger.

I was jolted out of that thought when I almost ended up in the Yarra river. I didn't see a dip in the trail until I was right on it, but my foot hit a dry, dirt covered rock and kept going, when I had every intention of coming to a stop. No choice but to go with it. Skidding forward and dropping further than I really like a tree trunk was in the right spot to prevent me continuing off the narrow trail. The incident cleared my head of the fog induced by the fatigue and pain of racing. The obstacles again stood out, and I felt like I was making some good progress.

Stairs.... again

Closing in on the final stages was nasty set of stairs. So far I had pushed beyond the intensity my body was used to handling. As a result these stairs felt insurmountable. I seriously wondered if I was going to make it to the top. Part way up the burn, gave way to an almost numb, yet painful feeling and I lost most of my coordination. It was a miracle I maintained something that looked a little like running to the top. Even the flowing, grassy descent afterwards was now hard.

Then onto the section. The race description suggests it is about 800m of flowing, flat, but technical single track. Those ahead of me we now well ahead, but there were at least two closing the gap quickly from behind. Concentration was the most important element now. I zeroed in on making sure each step kept me moving forward over the trail. It was easy to slow on some of the obstacles, but with the right mindset I kept heading towards the finish.

Results

Emerging from the bush onto the final 100m meters, I knew I only had about 10m as buffer. Just managing to hold. I crossed the line in 43:50 for the 10.8km. Just 1 second ahead of the next position. This gave me 16th overall, or 15th in the male 20-39 age group. Not too bad.

The winning time was 37:39, set by Ben Ashkettle who apparently has 10km PR of 28:52.72. No wonder the start was way too fast for me. In light of the quality of those up front, I am happy with my race. Trying different tactics at times exposes both strength and weaknesses. With hindsight, I don't think taking things a little easier at the start would have made much difference. At best I may have gained just one more position.

Training Zones

2011-07-01T11:35:00.001+10:00

"Find your zones, and stick with them" - very common advice. I have definitely followed this in the past. I had some good results, but plenty of times I didn't as well. There are a lot of problems with establishing and sticking with training zones, whether they be based on speed, heart rate, power or perceived exertion. The most obvious is you are making a lot of assumptions. These include, you get certain predictable responses from working at a certain level for a certain time, the way you established the zone is accurate, it doesn't vary over time ad plenty of others. Now plenty of assumptions may be accurate, and I am definitely not recommending against the practice. For me following the same guide over a full training program.

What do I do?

I establish the requirements of my event, versus my own fitness and from there work at defining some training guidelines. These guidelines vary over time as my fitness changes and/or I discover I need a different stimulus. In these guidelines I establish some heart rate zones. They are not set in stone, there is allowance for crossover of zones within sessions and they at times I will aim for different HR ranges.

My heart rate zones are as follows:

HRmax: 188
MAF: 152 (test in zone 150-154)

Aerobic: 132-154
Threshold: 155-166
VO2: 167-188

Aerobic: 132-154 (70-82%HRmax)
This is the range of the majority of my training. Often termed the grey zone and advised to be avoided, it is clear I disagree. While plenty of the same metabolic/physiologic adaptations such as increased mitochondrial density, increased aerobic enzymes and increased capiliarisation, can be achieved at the lower intensity, there more benefits up closer to 80%HRmax, which include better neuromuscular efficiency, enhanced fatigued resistance and specific strength in more muscle fibres. Quite simply, a slightly higher intensity, which still being in the so-called aerobic zone leads to more race specific improvements, and allows practice at faster running speeds.

It isn't an exact science, but I have found this works best for me. It takes me a lot more volume to get the same race benefit by training at or below 70%HRmax, and to put it bluntly I don't have, and don't want to spend that time running slow. For a lot of my training, working at this slightly higher rate does blunt the top end of faster work, once I add little bit of peaking, rest and tapering, that is more than made up for.

The pace of my Aerobic runs is highly variable. Mainly due to the fatigue load I am carrying from the other key sessions. For example the day after the Bluestone Classic 15km race, my heart rate sat at the lower end of the scale, but my legs definitely had no power from the race fatigue. As a result I was for about 50 minutes at an average pace of only 6:50/km. The following day, I covered 13km, at about 5:00/km with only a slightly higher heart rate. The key difference was the fatigue level in my legs.

Running the aerobic zone is also where I fall to naturally. If I was just to head out the door and run, then chances are I will be right in this zone. A lot of benefit can come from piling up the kilometers at this level. So this does form the basis of a lot of my training.

Threshold: 155-166 (83-88%HRmax)
I work from the basis this is the level around where lactic acid is produced at a higher rate than can be cleared or metabolised by the body. I don't subscribe to the fact it is an exact point of intensity. There are many variables that affect the relationship, from a day to day and also within a training session itself. The key benefits I look for from training at this level is to develop an increase in speed and the duration I can hold those running speeds for, while sitting at around the threshold. The further above the threshold I work at, then the quicker fatigue develops due to acidosis, the burning sensation in the legs.

Often quoted as the intensity that can be maintained for around one hour, again it isn't quite that simple. It is an intensity that is higher than can be maintained for the duration of a marathon. Even working a bit below threshold there is still a higher accumulation of lactic acid that impedes lipolysis. Ironically, during the first part of my training, my speed at this intensity is actually slower than what I hope to achieve in the marathon. While initially I may find it very hard to run for one hour in this heart rate (which is also a slower pace than marathon), as training progresses eventually I should be able to hold faster and faster paces for at least 75 minutes. In the end, my marathon pace, will also give me a heart rate somewhere within this zone. In 2009 I held 157-160bpm for the majority of the marathon.

VO2: 167-188 (89-100%HRmax)
Training to raise my maximal oxygen uptake. Usually longer repeats (5-9 minutes) at well above threshold intensity and pace. It is linked closely with 3000m-10km race paces. While it is substantially faster than marathon race pace, it is an important element in marathon preparation. The main reason is it incorporates the faster twitch muscle fibres, that don't receive as much stimulus during the rest of training, but are recruited heavily in the latter stages of the marathon. If this training is neglected, there is a real risk of a significant slow down late in the race that is a result of muscular fatigue, rather than hypoglycaemia or reduced carbohydrate availability.

Because working in this intensity range incorporates a significant contribution of the anaerobic energy systems and resulting higher levels of acidosis, it is important to be judicious and careful with the training. Separate to the potential for extra recovery requirements (and therefore reduced overall training volume), prolonged, high levels of acidosis are thought to reduce many important aerobic adaptations. In particular, the ability to develop lipolysis (fat burning) may be compromised. On the other some significant jumps in running speeds at all levels can be made with training in this intensity range.

Last Note
As my fitness changes (improves) these zones may change. I will also use them differently to fine tune my development leading into race day. There is plenty of overlap of training effect across all intensities, and it is difficult to give exact dose/response guidelines. Running speed and heart rate are always combined with other observations such as the sensation of breathing, type and level of pain, perceived exertion and the environmental conditions. Plenty of times the heart rates will be ignored as I pursue various goals within different training sessions.

Bluestone Classic 15km

2011-06-27T13:50:00.000+10:00

I skipped a couple of days training this week. The first day I thought I was simply soft, on the second I realised I was fighting some bug off. Nothing major, and the two easy days seem to have made the difference. The kids have been dealing with some snots and croup too. Instead of having me feel fast and rested, the time off seems have my legs feeling extremely flat. This has been carried into race morning. Not that I'm too concerned. An extended warm up and the style of race should have me right back where I should be.

Onto the race, The Coburg Harriers Bluestone Classic. Since I first started into fun runs about 15 years ago, I had always intended to do this race. Surprisingly this is my first time toeing the start line. It used to be held on Saturday afternoons, but this year it fills the more typical Sunday morning time slot. It is a bit different to a standard race. The total distance makes 15km, which is broken up into 3000m on the athletics track, 4km on concrete bike path and the final 8km being a fairly heavy cross country course.

Not having raced the event before, I was a bit reluctant to put down much of a race plan. So I scanned through previous results and linking some times with names I knew, it was clear this isn't a fast course. For 15km, not many run sub-60min. That became, kind of the bench mark to work from. This wasn't a time trial, this was a race about position, and I wanted to see if I could get to the top of the podium. Winning was a very big ask, especially not knowing who else would turn up. Add to this, I am sure my top-end race speeds have been knocked down a bit as I try to re-establish by fat-burning pathways. Still, I wouldn't be happy if I didn't try.

Lining up at the start, my race plan was as follows:

Position myself back a bit from the front, and settle into a rhythm over the first two laps of the track. I usually do well with the initial pacing of races, but on the track there is an extra tendency to go too fast.
Over the first 3000m I will be able to watch my competitors. For about 10 minutes everyone will be in sight, and I don't have to worry too much about pushing just to keep the others in view. No surges, just gradual adjustments to pace and see how things unfold.
Next my aim will be to stay with the front runners by the end of the 4km bike path. This will either require some really hard running, or if I'm lucky I might even be able to ease back a little. Whatever the case, I want to be with the top guys going into the cross country. If I look like running ahead of the field, then I will sit in.
The 8km cross country is where I expect the race to sort itself out. It is likely to be suicidal to try for a big break at the start of this section. Preempting the race, I am assuming this section will see some spectacular slow-downs. Might be wise for no hard moves until past 13km.

Plans are all well and good, until they have to be acted upon.

Briefing

A quick explanation of the course, which had been broken up over two maps. Track, path, cross country (follow the flags). How hard could it be...

"We make no apologies about how the hard the course is. It is the hardest 15km race in Australia"

"It's very slippery there, if you fall or when you fall, it's only mud and grass. Just get back up."

"Then up the hill, well it's really just vertical."

Track

7.5 laps went by very quickly. I held back, and was surprised to see a lot of position changes around me. The first 1000m was covered in minutes flat. At this stage I was in third place, with about another 150m to the first two spots. I felt comfortable, but apprehensive about the rest of the race. I decided to stick at this level and use the 4km of bike path to catch them up.

My 3000m split was 11:55. Still in third place, but the first two runners had definitely put in a lot more distance on me than I wanted. Chatting after the race, they told dropped the pace down 3:30/km and held it.

Bike Trail

2km out, then 2km back over a very familiar section. All the other Coburg Harrier races I have run in over the years has included this section. It incorporates a hill, that usually plays a role in the race, but in the Bluestone Classic, this hill just doesn't feature.

I picked up the pace a little. It felt roughly 3:45/km-ish. Still I felt relatively comfortable, but did want a good amount left in the tank for the cross country. As I planned the race out ahead of me, I was sure it would get me close enough to the two front runners. At the turnaround, there was about 80 seconds gap. At the end of the bike path, this had moved out to 90 seconds. Some doubts about how I ran the first two sections crept in.

Cross Country

This is a two lap affair of loops, turns, ups, down, slants, mud, water, thick grass and basically anything that doesn't involve bitumen. In training I make a point in running uneven, naturally surfaces, so it didn't come as a complete shock in the race. However it was hard going. Quite simply it is a very tough course. Even when hurting, I was thinking this is one of the best races I can enter.

My technique on the terrain was good. Quick light steps, I felt relatively quick over a course that tried desperately to sap any semblance of speed out of your legs. My heart rate climbed, my legs burned and I just couldn't close the gap on those in front. It was clear I had made a mistake by going too easy in the first two sections. There is ceiling on how fast I can cover these final 8km. With hindsight, I don't think starting it after a hard first 7km would change that time too much.

That 90 second gap blew out to over 2 minutes over the first 1km of the cross country, and I don't think it changed much from there. On the other side, I opened up the gaps to those behind me. This left in the company of the race marshals and the slower lapped guys as I completed the second lap. It was good racing something different to mass fun runs. Soon enough I was back on the athletics track for the final 200m. Crossing the line in 3rd place with a time of 1:03:06.

I am reasonably happy with the result. I know I ran the cross country section very well. There is substantial room for improvement on the track for me. Plenty of lessons to take away and hopefully put myself in with more of chance next year. Am I on track for the marathon in October? I don't think this race really gives me any idea where I stand. That will have to come later. In the mean time I plan on hitting the trails again next Sunday for the Salomon Trail Run, 10.8km.

Return

2011-06-23T12:16:00.002+10:00

There is something very reassuring about the mild fatigue in the legs that goes with some consistent training. Nothing painful. Nothing over the top. Just a mild fatigue, a few short lived aches at the muscle-tendon attachments and the sensation of tension through the muscles. This carries from one day to the next. It is a good feeling.

Separate from the time trials, the log of kilometers and heart rates, it is purely the sensation of improvement that helps me know if I am on the right track.

I am starting to get those sensations. To get this requires a reasonable amount of volume. It also doesn't come from trying t really force the speed into myself. Instead, it has always shown up when I am performing reasonable training daily.

One of my favourite indicators is the one hour switch. This shows up when I am getting ready for the longer events. When my fat burning abilities are heading in the right direction. At about 50-70 minutes into a run, something just flicks over and everything becomes so much easier. It doesn't seem to matter if I take a slow easy warm up, or force things early. When my longer training is on track, something always seems to happen around the hour mark.

Already I getting a lot of that described above. Hopefully th

is will soon be reflected in the numbers.

The Marathon Long Run

2011-06-20T14:00:00.001+10:00

Running about 240km over two days, and fighting a battle probably isn't exactly the best preparation for a marathon run. I don't plan on announcing "Νενικήκαμεν" and dropping dead at the end. My Greek is non-existent anyway. Still, running long in the lead up to a marathon is important, just done a bit differently than Pheidipipides.

There are so many guidelines, instructions, opinions and criticisms on how the long run should be performed. Naturally not all will be optimal for everyone. So instead of telling others how to run, I will discuss how I do it in the lead up to a marathon.

First and foremost it is important to understand the details aren't very important if a long run isn't being performed reasonably regularly. Just getting out there and covering quite a few kilometers gets you a good way there. Still, I like to geek things up a bit, so time for the details.

If any session was to be chosen as the most important for the marathon it would be the long run. That said, it forms only part of the full training picture. My long run works in conjunction with the other sessions, in particular the medium length run which usually is performed around threshold or marathon pace intensity.

There are three key aims for my long run:

Enhancing lipolysis
Increasing muscular fatigue resistance
Improving low intensity speed

Enhance Lipolysis

The more I can use fat as a fuel, particularly at faster, race (marathon) specific pacing, the more likely I am to do well in the marathon. Since glycogen depletion and hypoglycaemia are key reasons for hitting the wall, and severely limiting performance, then it would be best to get a substantial portion of fuel from your fat stores. The more fat utilised, then the precious and limited stores of carbohydrate can be spared to an extent that will hopefully get me across the finish line at full speed.

Achieving this isn't an exact science. It is predominantly done on feel, with a little assistance added in from heart rate and speed monitoring. It involves really getting in tune with how the body reacts. My usual approach is to limit carbohydrate intake, either start the run fasted and/or aim not to ingest any supplemental carbohydrate during the run. Then my aim is to run a fairly even intensity that should have me glycogen depleted right near the end of the run. Then the hope is to just be able to maintain the pace for the last 10-20 minutes on an empty tank.

Initially the pacing of this run is relatively slow. My first averaged 6:22/km, at an heart rate average of about 70%HRmax, which is a long way from being near the 4:05/km that I would like to run the marathon at. If history repeats, I would expect to head this up to well under 5:00/km at a bit below 80%HRmax for three hours worth of running, over the next few weeks.

Muscular Fatigue Resistance

Quite simply, this is about having the legs to go the distance. The muscles and connective tissue become fatigued. In particular with running, the eccentric loading over prolonged distances can cause a fair amount of damage to muscle fibres and contraction mechanisms. Without adequate conditioning, this will lead to significant reduction in output. The ability to retain efficient and quick running form in the latter stages of the marathon is a neccessity when looking to run close to your potential.

Covering this attribute is about as simple as it gets. Practice holding good form throughout prolonged runs, often. That's it. Week in, week out, my body should adapt to running for about three hours. Muscular fatigue resistance is definitely enhanced with th prolonged threshold and marathon pace runs.

Low Intensity Speed

It would seem the above two attributes lead to improving low intensity speed. However, it is possible to become a fat-burning-machine and have excellent fatigue resistance without becoming relatively quick. This is where the art comes into training. It is about feel. I am looking for that feeling of easy speed.

From my marathon campaign of 2009, I really noticed the substantial differences in technique required for running at different speed. In particular, once the pace was below 4:30/km the contribution from the posterior chain (hamstrings, calves) was significantly greater than at slower paces. There are also different ways of running in the 5-6:00/km range. I could land quite flat on the feet, with an almost shuffling style. This feels efficient, and reminds me of ironman triathlon running. However, for me, it is completely different to my faster running. If I concentrate on a springy feel to my footfall, maintain open hips, a reasonable drive and aim for the what feels like almost a little-bit-too-quick cadence, then I notice an almost weekly improvement in my low intensity running. The 6:22/km initially speeds, gradually transform to feeling even easier when running at 5:00/km or even a bit faster.

This takes concentration. The body is lazy and will always look for the easy way out. It will show a preference to muscles and styles which are already strong. However, they may not lead to improved race perfrmance. Currently I have a tendancy to stiffen my stride and roll my pelvis forward when fatigued. This removes the hamstrings from much of the stride and forces, most of the loading onto the quadriceps. I feel that style of running places a low ceiling over my race speeds. Technique is important. Drills and sprints may play a supplementary role, but it is what you practice most of the time, especially when under stress that becomes your base technique.

What To Expect

Over the next three months my long run should progress from around 70%HRmax, at paces of arond 6:00/km up to a bit below 80%HRmax, while still burning a good proportion of fat, at speeds approaching 4:30/km, and feel like I could keep going once finished. Most of these increases will come from the techniques and guidelines discussed above, rather from really trying to push the boundaries. I still expect not to require more than two days of moderate training as recovery. Any more, and the long run is being run too hard. The other training sessions are still very important.

In the last few weeks, I expect to put in a couple of fast finish long runs. These I have taken from Greg McMillan's description, and should go a long way to incorporating the other elements neccessary for marathon racing into the long run.

Distance?

Some will notice that I haven't spoken about the exact distances of the long runs. For the most part I don't think it is all that important. The key requirement is that I am actually improving the attributes as listed above. If that takes 22 or 36km to achieve, then that is what it takes, but the number doesn't concern me too much. I have listed 3 hours throughout my training for the long run, but there I am sure there will be a few times when the run will only cover 2:30 or even exceed 3 hours. This will be based on how I am responding to training, both on a daily, weekly and monthly basis.

As it gets closer to the marathon I may base a handful of runs a bit more on distance, rather than just time and feel. The fast finish long runs will most likely be over a measured course, where I change my pacing based on the distance covered, isn't of what ticks over on my watch. What you won't find in my plan is a week by week progression of 24, 26, 28, 30, 32....km. Yes it does take kilometers to achieve my goals, but it is the goals, not the kilometers that makes the difference.

Basic Structure 2011

2011-06-14T13:00:00.002+10:00

Having a simple, repeatable structure works for me. I proved this to myself in my last marathon, and has been reaffirmed over the first part of this year. Routine is good. With routine I know what I need to do, and it is easier to set up my life to achieve that. Also routine provides a constant back drop from which I can create and monitor progression in my training. For example, the routine might be that my long run is run every 7 days, but the progression is 10 minutes longer each time.

Here I present my structure for the base period.

The general guidelines:

Make running for 3 hours comfortable
Become efficient and relatively fast at low effort levels
Develop the strength and structure to handle the next phases of training

The next 4 weeks will be 7 day cycles working off the following:

Hill Repeats: Aim is for strength & power. Effort roughly VO2max or harder paces, but relatively short. A little bit of pure speed work thrown into too.
Basic Run: aerobic conditioning 45-70min
Long Run: 3 hours (however potentially starting a little shorter depending on how they feel). Comfortable, even pacing. No pushing the pace at this stage.
Basic Run: aerobic conditioning 45-70min
Basic Run: aerobic conditioning 45-70min
Threshold: 2x7.5km @ threshold, 3-5min recovery. Plus some speed drills, and run throughs in warm up.
Basic Run: aerobic conditioning 45-70min

Added on top of this, I would like to get in:

Swim x 1
Bike ride: aerobic conditioning (maybe a little strength work) x 2
Strength training x 2

However I fit those extras in will depend on how everything else fits into my world. It is a simple, straight-forward routine. For the marathon there are no magic workouts, the blue-collar work has to be done. The above is my marathon working week.

Base Training - 2011

2011-06-09T12:00:00.000+10:00

I have repeatedly referred back to my post from 2007, The Point Of Base. Despite being written more specifically for Ironman training, the main points I still think are completely relevant. It is why my Base training is not just about lots of slow kilometers. There's a little more to it. Some of the overall goals of base training include:

to develop the aerobic engine

increase exercise tolerance

enhance fuel metabolism

develop ability to go the distance

Overall I still summarise the main goal as:

To develop a well balanced athlete capable of optimally

responding to the stress of competition specific training

To achieve that goal this year, I need a little more detail.

First up I need to better define the goals of this period.

Make running for 3 hours comfortable

Become efficient and relatively fast at low effort levels

Develop the strength and structure to handle the next phases of training

They are still pretty general, and not very measurable. They need to be more objective.

Run For 3 Hours Comfortably

I will define this as being able to hold an intensity in the middle of my aerobic conditioning range (HR 132-154) which I will explain better at a later date, for the full three hours while easing into the run over the first 10-20 minutes. I would like the pace of this easy run to be around 5:00/km. The other criteria will be that I don't have an obvious slow down towards the end of the run (slight negative split would be ideal), it doesn't become a struggle and should leave me feeling quite capable of a moderate effort session the following day.

Efficient And Relatively Fast At Low Effort Levels

I am using the Maximal Aerobic Function (MAF) test. Measured over a 8.4km mainly flat course, with some undualations. It is the same course I have used over the last few, I now start and finish at a different point along route since moving house. While I don't completely agree with all the reasoning and recommendations behind the MAF test and training, it does provide a good reference point. Essentially it should still indicate my average pace at an intensity that should be at the top level at or just past where lipid (fat) utilisation is maximal. A more thorough explanation of this concept can be found in Training And Fat. While there is a bit more to a successful marathon beyond just getting good at running quickly at this intensity, there isn't a successful marathon without that ability. The hope is I can get the MAF pace down to 4:15/km or faster.

Strength And Structure To Handle The Next Phases

There are quite a few elements to this goal. It means I need to set up my body to be able to handle and respond positively to the loads I am going to throw at in the Threshold and Specific phases of training. For the most part I believe I know my body and how it deals with training. Despite not listening to it many times in the past, I still think I can keep on track here. So by the end of Base, I will expect to be able to perform the following:

Be able to run 3 hours comfortably, and be able to back up 1 hour runs the next 2 days

Be able to run every day, without accumulating fatigue that feels like it requires 2 or more days recovery

Perform sprints and short fast running that has my legs feeling eneregised and not hammered

Feel comfortable at both aerobic conditioning and threshold intensities

See improvement in strength in the gym without it dropping the standard of my key runs

Now I just need a to get the structure down, do the training and details should follow naturally.

Melbourne Marathon 2011 Outline

2011-06-06T19:36:00.004+10:00

The plan worked in 2009. As a result there will be a lot of similarities this year. However, I am aiming for a different (faster) time at the marathon this year, so there will be changes. Also, my life isn't exactly the same as two years, so by necessity there will have to be changes. Here I present a brief outline of my training for the Melbourne Marathon 2011.

Goals

I have three levels of goals this year.

Realistic: Run a personal record which is sub 2:58:44
Hopeful: Run sub 2:55:00
Dream: Hit 2:50:00 territory

Phases

Base: 5 weeks
Threshold: 4 x 8 day cycles + recovery/test week
Specific: 4 x 8 day cycles
Taper: 9-15 days

THE BASICS

Base

Make running for 3 hours comfortable
Become efficient and relatively fast at low effort levels
Develop the strength and structure to handle the next phases of training

Threshold

Increase the speed and time I can sustain running at anaerobic threshold
Enhance ability to run relatively quick at low effort with better substrate use

Specific

Develop rhythm and efficiency at marathon pace
Develop race abilities through VO2max intervals and faster paced long runs

Taper

Ensure appropriate recovery to be fresh on race day

The details will come later.

Forming A Plan

2011-06-05T15:40:00.000+10:00

Back in April 2009 I formulated a plan to run sub 3:00:00 in the Melbourne Marathon that year. The original post/discussion was Global Marathon Domination. It was a nearly a full 6 month plan. I was successful then, running 2:58:44. This year is different. I have only decided to run this year's Melbourne Marathon about 4 months out. However, I have lot more training, relevant and consistent recent training history to work from. So I will take a lot of what worked last time, but there will be a few changes this plan. There will have to be, as I want to go faster this time.

Over the next two weeks I will aim to sort out a few little niggles, that would likely lead to problems in full marathon training. In that time I will also perform a few tests to get some bench mark results. With that done, it will be time to have a plan written and time to start.

A Runner Who Rides And Swims A Bit

2011-05-31T09:13:00.006+10:00

It is a struggle to think of yourself as a triathlete when you aren't racing triathlons. The idea of being race ready for the multisport disciplines is good, but at the moment my passion isn't quite there for the training. There is a massive amount of work needed for the bike, and I know I won't be happy with the level of swimming I can realistically expect. Even if my riding reached it's highest level ever, I never would feel fit unless my run was up to standard. It is the sign of true runner, that you must be run fit to feel fit.

Looking ahead at possible races points out I am definitely a runner. Even the low key, low priority running races fill me with excitement. It is some

thing I am not getting from looking ahead at triathlons. Even if it wasn't easier logistically for my life to fit run training in over triathlons, it just feels right to focus on the running. Add to that I am running at my best levels ever on substantially lower volume.

The official results from Williamstown are now out, and I can confirm my fastest time over the course is now 1:22:43. That gave me 19th place overall and 13th in the open category. The result of running hard to such a time looks little like this....

Sri Chinmoy Williamstown Running Festival 2011

2011-05-28T14:57:00.005+10:00

The half marathon at the Sri Chinmoy Williamstown Fitness and Running Festival has featured a lot in all my years of running. Yet again, I entered. In line with my recent thoughts, it would be an ideal launch to going back to a running focus. It is a race and course I know very well, and with plenty of results to compare to, it should give me an accurate guide to where I am at.

No heart rate monitor (sent off for a battery replacement). That set the tone for a bit of old school racing. Keeping with that theme I wore the old Jones Cycles Tri Club jacket just to get in the mood. It was something I needed, since when my alarm went off I first thought I was at work and had to respond to a call. Not exactly the most pleasant way to wake up.

Conditions were perfect. No wind, cloud cover and a temperature range of 9-12 degrees Celsius. I felt okay from my warm up, but not particularly quick. Over the two weeks since the VRR half marathon, I hadn't performed any significant training that I felt should add to my fitness. Any gains in fitness were likely to be what I had absorbed from that race or simply a result of a little of consistency over the last few months. I wasn't expecting big things. However, my race plan did have a bit of hope in it. I wanted to run faster than the 1:23:05 back in Emergency Services Games. So the plan was:

Go out harder than I think I can hold, maybe 3:55/km or a bit quicker.
If I think I am about to blow up, then ease back a bit and see what I can hold.
The idea is no massive slow down like two weeks ago.

"What time are you aiming for?" I was asked by Danger at the start line. I replied with 1:22 without having thought too hard about it earlier. He was aiming for 1:12. Definitely not the person to follow to help with my pace, even though that would fit in with the go out harder than I think I can hold category.

The start was nice and clean. I made a point of keeping the pace up over the first 200m to keep ahead of the slower runners that sprint at the start. The other benefit is it put me in a position to check out where I should slot in. By the 2km mark I was in small group. We numbered 5-7 for the majority of the race. The race was pretty straight forward. My group was on the pace that suited me. So I tucked in, kept an bit of an eye on the watch and did my best to relax. Most of us worked well together for the at least the first 10km. However, I made a point of keeping away from the guy in green shorts. No matter who he was next to, he had the habit of leaning in and pressing his shoulder across yours. There wasn't any point fighting for position in the early stages, so I stepped back from him and relaxed.

The kilometers ticked over quite quickly, at an average of about 3:50/km. I think we had gone a bit quicker over the first few kilometers. My form was on. It didn't feel easy, but it felt right. One thing did stand out for me work on for the future: drink stations. I lost a few meters at each drink, and had to play a little catch up. Having prided myself on having good skills in this area in the past, it came as a surprise. The good news is it looks like an easy fix.

Between the 12-15km the group split. A couple of guys strung out in front. At this stage I was feeling like I was a fair bit above my abilities so I stuck with the remains of the group. But soon enough, they slowed. Forced into the decision of sticking with the slowing pace or being stuck by myself I decided neither was a good fit. The result was I dug a bit deeper and pulled back up to the two that had gone out ahead. I was on their heels by 15km, but that's when my legs were flooded with those pesky hydrogen ions.

It was time to put the second point of my pre race plan into action: If I think I am about to blow up, then ease back a bit and see what I can hold. Dropping down a gear gave a bit of recovery for my legs. Enough to reduce the burn to something that might be sustainable. The cost was a 4:10 kilometer. All the way to the finish I ran strong. The speed had been sucked from my legs, but I was able to force something reasonable out of them. Even with that 4:10 km, I managed to average 4:00/km over the final 6.1km. I got passed by a couple of people, but I also passed a couple of others.

The end result was I crossed the line in 1:22:46 -ish (3:55/km pace). At this stage the time is unofficial, and I'm not sure where I placed. It a result I am very happy with. Faster than the Emergency Services Games, and significantly faster than the 1:25:18 I hit here in 2009 on my way to the PR at the Melbourne Marathon. With a few surges throughout the race, which were mainly due to the drinks stations, but also in response to the group dynamics, I was surprised at how well I maintained things. Since my training hasn't been high kilometers, or especially run focused, it appears that I should be on track to something very decent this year.

Follow The Passion

2011-05-21T18:40:00.002+10:00

I missed out on the entries for the Shepparton 70.3. The event sold out in only about five hours. With a field cap of 1000, it is very different to when I was racing these events regularly. No longer is the field in the 300's (cracking 600 was big) and you could enter almost right up to the day. Triathlon has changed.

As a result I'm forced to rethink what I will do. The two main possibilities for me are the Canberra 70.3 in December, which still has room, or the Sri Chinmoy Peace Triathlon Long Course, in October, also placed in Canberra. I might have other commitments that could impose on the 70.3, so am thinking this might not be the best option. The Sri Chinmoy race, was definitely one of my favourites from the past. With a distances of 2.2/80/20 it is old school, as I believe the set up still is. So that is appealing. What is unappealing is the race only fielded 48 finishers last year, which definitely didn't include the elites. Very different from the 1999 race that had over 500, and included the top names of the time such as Chris Legh, Chippy Slater and Miles Stewart. A lot of the original appeal has been lost for me.

Another option that I have been trying to put aside for a while now, is just to keep on with focusing on running. The fact it keeps cropping up must mean something. Also I just don't have the interest at the moment in racing at the sprint distance triathlons, but would love cranking out a fast (for me) 10km road run. Adding to the appeal of running is that I have been enjoying some of my better results.

While on a 2 hour run today my mind got to thinking quite seriously about heading back to the Melbourne Marathon this October. If I was to do that then I would be looking to take more time off my PR. Adding fuel to the PR fire, is the possibility of getting a preferred start. Getting one for this would hinge on running my best ever half marathon in the not-too-distant future and making a good case to the race committee, but putting down a marathon time that qualifies for the preferred start next year sounds good to me.

My longer sessions will have a bit to keep my brain busy over the next week.

VRR Westerfolds Park Half Marathon

2011-05-16T13:45:00.000+10:00

While my goal for training is to achieve a good level of consistency, this is far from what I have achieved. There has been plenty of missed sessions, reduced intensity and distances cut short. Sleep, or the lack off, is the biggest challenge for maintaining any level of consistency. There has been a few things that have taken away quality sleep. An extra night shift at work, plus incidental overtime, and some interruptions during the night prevents that deeper restoration. While I can function for short periods on reduced sleep, I definitely need 6.5-7 hours to function close to my best. I haven't been achieving this, and the without the option for a couple of genuine catch-ups, I hit a period, where the need for sleep took over, and I slept through my morning training sessions.

As a result, coming into the VRR Westerfolds Park Half Marathon, I really wondered what sort of condition I would be in. Would the reduced training result in an under par performance, or would I be taper fresh? Only one way to find out.

On Set, then Go

I lined up front and centre at the start. For some reason everyone else seemed reluctant to take a front position. Even at this point I hadn't formed much of the plan for the race. Without knowing who would be towards the sharp end of the small field, I had to wait and see how things unfolded. So that became the plan. Run relatively quickly for half at the start, and see how things unfold.

The first 100 meters had me out front by myself. I knew I wasn't really holding back, but I also wasn't going ballistic either. Just as my thoughts turned to the unique prospect for me of leading, A front group formed. Five of us covered the first, mainly downhill kilometer together. It looked like the race was unfolding into the style I enjoy.

I decided to sit in the group and keep tabs on who was vying for the podium positions. Hopefully that would include myself. The dynamics very quickly changed, as we covered a series of undulations. Some solid surges on the ascents were thrown in this early into the race. Instead of aggressively covering them, I just aimed to limit the gap on the uphill and regain my position of downhill. This would hopefully hold something in my legs for later. After all, the opening speeds were faster than I should be able to maintain. At the 4km turn, I noticed we were on about a 1:22 half marathon. Since, this should be a slow course and I hadn't run a half in that time for years, it looked like too big an ask.

Flicking the pace back ever so slightly I wanted to see if I could maintain what felt too hard for the distance. At this point the front group really split up and I found myself in second place. It looked like I now only had two guys to worry about. Off the front, that 1:22 pace was maintained, which I knew was suicide if I followed. On my shoulder was the runner who had put in those early surges. He seemed to be doing it hard now, and the gap between us was opening up just a bit a bit. Everyone else was fading into the background and there were no obvious threats to my position.

Status Quo

For the rest of the first lap, eveything remained predictable. First place, created a little more space for himself, and did the same for second place. The course was two laps, and each lap finishes with a long steep climb, broken a little in the middle, before a fast decent over the last 200m. I eased back on the climb to try and save something for later. It was becoming clearer and clearer the pace was likely beyond my fitness. I didn't take my splits, but a look at the race clock and quick calculation gave me something like a 1:23 and-a-bit if I could maintain the average.

That was becoming a big ask. The plan needed some modification for the final lap:

Run relatively conservatively on the flat & uphill (no spikes in effort)
Use the downhill to gain some ground on 1st (hopefull) and put a buffer to 3rd
Leading into the final climb, ease back in order to be able to hammer the last section.
Surge the climb (expecting an attack from behind) and use my descending skills for the finish

I put the above into action.

The Catch and Then Some

The two points seemed to go okay. However, it was clear 3rd place was working to catch me and he looked better than earlier. First place was now out of sight. My legs were burning. Burning like they were hammering a 5000m on the track. Which isn't exactly how they should feel during a half marathon. I was beyond the point of being able to find any sort of recovery while racing. Hanging on to whatever I had left was all I could do.

Somewhere around maybe 17km was the blow up. Hydrogen ions flooded the muscles and bloodstream. The pain I just suck up, but the lack of coordination in my legs was insurmountable. The acidic bath removed all ability for anything remotely near race pace. I felt old, and forced what I could out of what degenerated into some very ugly running form. I was quickly removed from 2nd place.

Onto that long climb and things got worse. Those that had posed no threat in my earlier on simply ran past as if I was walking. Over the crest and even the descent was difficult. My legs tried failing to keep me upright, my mind was still clouded in the haze of the sustained blow up and eventually I crossed the finish, in 1:28:09. Fifth place overall.

Veteran

I know I am getting older, and I was having a bit of trouble walking post race, but surely I don't qualify for the Veteran category. According to the awards ceremony I do. I was handed 2nd place for the over-40s, and despite my protest at the time that since I'm only 33 years old this just isn't right, the organises insisted I take the medal. I'm pretty sure I should have 3rd place in the open, but it doesn't really matter.

Choking Up On The Rivet

2011-05-09T13:00:00.000+10:00

From recent races it has been clear my running has been close to it's best. It definitely is the best it has been in years. However, my swimming and cycling is a long way from that level. In fact it has been about a decade since my last peak in the latter two disciplines. If I still want to aim for a personal best at the half ironman distance this summer, then I have a lot that needs improving. I don't really need to improve my basic running, but I do need to improve my ability to use the run after swimming and cycling. Due to time and life constraints I have resigned to that fact there is only so much time I can spend watching the black line. Within that framework I will get what I can get out of it. As for cycling, I believe I can find a lot of improvement.

So I am making an effort to do just that. A decade earlier I got the best out of myself on two wheels by putting in lots of kilometres. At least one very long ride each week, a moderate hard ride plus heaps of commuting, giving 300-500km/week. That style of training is impossible for me now. Life is different. So I need to get more from less. My approach is to attempt consistency and some decent intensity. I don't have the luxury of just being able to use volume by itself.

As a brief summary, if not vague summary, I will be steering clear of lots of very low intensity kilometers. Instead I am aiming for efforts closer to my threshold or maximal steady state for the longer rides, and intervals at above threshold, with a reasonable amount of work in the VO2max area. As a guiding factor, I will mainly aim to look for improvement in sustainable outputs, or put another way, gradually lift the speed I can maintain over race distances. Sounds simple, hopefully it is.

Getting better on the bike is more than just riding hard for extended periods of time. Therefore, over the last few weeks, and probably as an ongoing evolution I am really taking a look at my position on the bike. I have already made some significant changes where I have noticed some immediate improvement. My setup isn't completely time trial. I still want to race some sprint distance triathlons and duathlons, plus I like being able to have a bit of handling ability to help compensate for my lack of skills and keep the rubber side down. So my setup reflects that intent. Not strictly a 100% aero position, but something I am feeling comfortable with at this stage. Riding a Trek 5200, gives a natural 73.5 degree seat angle, but after a bit of repositioning, I now have a functional 76 degrees for the steep climbs and cornering. On the other hand, when I am in my time trial position, which is where I plan to spend the majority of my riding time, the effective seat angle is 78 degrees. This is achieved sitting forward on my saddle, (on the rivet). From this position, I have a what seams like a pretty reasonable setup. The cockpit is the correct length, I don't have muscle load through my arms or shoulders. The torso angle is slightly higher than many recommendations, but this seems to suit me.

I have spent a bit of time with video and some basic measurement software to check the angle fit the theory and tweaked it from there. Add to this a handful of longer rides over mixed terrain and I think I am on my way to holding three key bike positions:

Time trial - (forward and aero)

Steady climb - extra power (choking up the TT bars)

Steep climb or hard cornering (back on the seat, on the drop bars)

There is a physical requirement to maintain these positions well. For the most part I believe have taking the load off the musculature as much as possible. What I do need to keep check on is that I maintain proper rotation on my pelvis. I have a tendency to roll back with a posterior tilt, which places a strength on my lower back muscles, reduces the aerodynamics of my body shape and removes some of the load sharing by my hamstrings, placing an increased reliance on the quadriceps muscles. I believe it is simply a bad habit I accumulated over the years with riding on my older bike, is a less than optimal position. The other physical requirement I need to concentrate on is to ensure I maintain appropriate flexibility, especially in my posterior-chain.

At the moment I am feeling very slow as mentioned in my previous post. I am happy to say everything is not always as it seems. Recently I hit a measured course on the bike. A rough and undulating 31km almost-out-and-back. A few weeks ago I hit this hard attempting to ride it as a pure time trial. The result was 1:18:42. Very slow, and it hurt a lot, but more significantly, I really had trouble holding form and sustaining any sort of decent output over the last 5-7km. This week was pleasingly different. This time I was out for my long ride and covered the 31km course twice over, riding at an almost comfortable effort, just aiming to always feel like I had to concentrate to keep the pedals turning. No easy spinning. The result was two consistent and much faster laps. 1:05:12 and 1:04:57 respectively. Conditions on the two days were very similar. I must be something right to drop 13 minutes off the time trial, not mention at an easy intensity and then repeat immediately.

Time Gaps

2011-05-03T22:22:00.002+10:00

It's been over a week since my last post, yet it only feels like a couple of days. Getting to the blog, has been bumped down on the list of priorities a number of times by various things. Since these have been varied, I'll get into the training side of things. Following the Run For The Kids, I had the usual soreness and fatigue, but thought I coming good just a few days after. Unfortunately I must have been fighting some sort of illness as my requirement for sleep, soon felt ridiculous and I decided to give the a couple days of training a miss. On the third day I was feeling good, but the family was experiencing the same thing, so again training was pushed to the side.

Since then I have gotten back to almost my full routine of triathlon training. A couple of swim sessions have been missed, but all the leg work has been done. For my mindset, it is probably a good thing that I'm making an effort not to worry about the numbers of training too much. My main focus at this stage is to solidify good habits that keep me consistent. If I was taking a good look at the times put down, then I really wouldn't be happy. Everything is slow.

There is a real gap on where I feel I should be, and reality. On the positive side, I have been creating a reasonable amount of suffering in training. The sessions have been completed in full and I am getting sore and fatigued as I feel like I should. Hopefully it is just the combination of coming off a sustained running peak mixed with changing the focus back to triathlon. I'll give myself a couple more weeks and take a good look at where I am.

R4TK Review

2011-04-23T11:00:00.000+10:00

My race report for the Run For The Kids was based on perceptions during the event itself. In the stupid hours of the following night shift I wondered if these perceptions were accurate. Did my perceived effort match my pacing? Was I really going fast for me? Was this supported by my heart rate? Did the finish time reflect where I should be based on recent racing and training? Are there some lessons to learn to help me train and race better? Night shift being night shift, I wasn't able to answer any of these questions at the time.

Let's attempt to find some answers. There were two key strategies that guided me for the 14.38km race:

go out fast, build and hang on

go fast, when the course is slow

I'll start with reference to the heart rate (HR) profile recorded and displayed below (click the image to link to a clearer one).

The first 35 seconds from the gun time, was occupied by moving very slowly towards the start line. The the first split marked is when I crossed the starting mat. From there I attempted to go out relatively quick for me, but was quite hampered by the number of competitors. The reality was I had a forced ease-into-it start. It wasn't until the decent into the tunnel where the gaps opened up and I could genuinely pick up speed. This is reflected with the steady increase in HR throughout the start. With hindsight, that first kilometer was definitely slower than I wanted. Maybe 20 seconds lost that I could have had with a clean run, but this is the reality of a race with big numbers. I'm still unsure exactly how this affects the rest of the race. Does the build allow a faster over all average time, or is simply some time I can't get back?

When the course turned more skyward, it is clear by the steeper rise in HR, I picked up the effort. Go fast when the course is slow. As the terrain leveled off, I settled into what still felt too fast. This took me through the first 5km at a 3:52/km pace. The next 5km was no trouble with competitor numbers. My effort was dictated by the terrain. The HR climbed on the uphill and settled back down a bit on the descents and flats. The average for this section was 3:47/km. The final 4.38km, I was struggling to keep the speed up, and while the HR was relatively constant, it was a little below that second 5km average. The slowing was steady over this last section, but the average here was 3:53/km.

As far as my HR curve shows, other than two key spikes on the main two climbs, followed by a small dip, the HR was fairly constant throughout. It remained right up above my anaerobic threshold level. Averaging 169bpm with peaks at 179bpm (90% & 95% of HRmax, respectively). So a reflection on a descent output. Looking at the HR curve, it would likely have been more efficient not to go quite so hard on the first climb, and ease off as much as I did just after this. A more even output over this first section may have gained me a few extra seconds overall.

Pace?

According to the McMillan Running Calculator my time for the race was exactly where it should be based on my recent half marathon performance. While 14.38km isn't listed on the table, I looked at the predicted 15km race pace: 3:51/km. Exactly what I ran. To be pedantic, maybe I should have hit 3:48-50/km, but is in the range. When I match this to my perceived effort, I find I need to readjust my expectations. For the most part I felt as though I was going significantly faster than was sustainable. Yet, for the most part I did manage to nearly sustain the paces. As it turns out, that effort level is really what is required.

Combining the R4TK with the Emergency Services Games, I now know I need to rethink slightly my comfort levels. Learning to suffer was already at the back of my mind for my next training/racing period. This has pointed out, I should get a lot of gain if I can better handle and endure the simple act of going hard. I need to set up some training regular training that pushes this envelope and really put myself out there in races.

In the end I take away the following points:

A steady build, without significant spikes in effort is likely to be an optimal race start

There is still some room to push the average intensity up, such as from 90%HRmax to 95%.

It should feel this hard. Suck it up and get used to it.

Remember how the middle 5km felt. This is race pace.

A lot can be gained or lost in the last 3rd.

Running on feel can work, if you have a plan and know your body.

Run For The Kids 14.38km: Race Report

2011-04-17T23:00:00.002+10:00

Preamble Training for the last two weeks, since the Emergency Services Games has by necessity been about recovery. No injury, just that I managed to absolutely hammer my body. So with really, only three days to loosen up the legs and remind them they are expected to race, and race well I was feeling a bit apprehensive. Typically I like smaller, low key running races, where I can get a good look at my opponents. I enjoy racing people, not just going for a best time over a course. The Run For The Kids (R4TK) is different. It has over 30,000 people across a couple of distances. With those numbers, you do pretty much get lost in the field, even when in the top few percent. So my goal for the race was to go hard from the start and see where that put me. I've proven to myself over the last few years that I typically have a solid perception of pace and dosing out my effort level. This time, when the field is overly big and I won't be in a position to make the podium, why not see just how quick I can go. Another modification to my usual racing style is I really want to employ s go fast, when the course is slow strategy. This simply means, that I'll raise my effort on the uphill portions, where more time gains can be made. I know my descending is good, and I can still catch a bit of respite while going pretty quick. I'll see if I can take advantage of that. Of course with this strategy combine with the go out fast, build and hang on, there is the substantial risk of a significant slow down later in the race. Since position doesn't matter to me too much, it seems like the perfect opportunity to really test my limits. Maybe they are higher than I think. Only one way to truly find out.

Prepare to Feel Fast As usual I like to give myself a good amount of time prerace. It really helps my head get in the right frame of mind, when I don't need to rush. I took my usual park for city races. It is a reasonable distance away, but gives a good relaxing walk to the venue. The start of my warm up, before I switch to running. For this race I wanted to take my time and have an extended warm up, mainly because with such a big field there is usual a long wait standing at the start line. Mixed in with the masses at the start line I thought how I really enjoy the course, getting taken through Melbourne's landmarks of the Domain Tunnel, Westgate Freeway, Bolte Bridge, Etihad Stadium, Docklands, Queens St Bridge and around Flinders Street, is a highlight. Plus getting to run where any other time there is no chance you can be on your feet. The combination of flat and some reasonable rises, complemented with a bit of a view, makes for some good running. There are a few spots where you can blow the race, or take advantage of the layout. While not quite at the front, I managed to get a reasonable position in the blue zone.

Helter Skelter

Like the other years, the start was an almost stupid mix of too many runners of different abilities trying to fill the same space. Wanting to go out hard this year, I made a concerted effort to pick my lines through the crowd. Based on past experience I knew it was better not to get right onto someone's heels, before moving around. Allowing that extra one or two steps just didn't work this year. My initial pace was quite hampered as people sprinted out over the first 50m, then dropped to excessively slow speeds for their chosen starting position. I was reminded a little bit of a triathlon swim start. However, it only felt like seconds before I was at the sharp turn to lead down into the Domain Tunnel.

Underground

It feels almost surreal. In the tunnel the air is heavy and the sound of thousands of feet bounce off the concrete walls, adding to the discordant symphony of the exhaust fans. This section begins with a fair descent. I make use of my downhill abilities, and find I really have to call on my limited agility to almost jump around the runners who have decided their speed over the first kilometer just can't be sustained for the remaining 13 odd. Eventually the tarmac decides to gain elevation. The first opportunity to apply the go fast when the course is slow philosophy. This is where I need to get things spot on. Unfortunately I won't know until later exactly where that sweet spot is. Going with a steady gradual increase in output for the length of the climb, I hope to find the level that feels just unsustainable for the rest of the race which is a bit above what my recent experience, and currently what my body is telling is can be done.

Sunlight

Out of the tunnel, past the 3km marker. I feel like I am pushing things too hard, but I am still feeling good. The next 2km is kind of a false flat along the West Gate Freeway. As the bubble sits closer between the black lines, I attempt to turn the previous increased effort into a rhythm of quick legs. I aim for what feels like a fast cadence. I stay away from counting this, or even checking my heart rate at this point. I know it will only suggest I should slow down a little. Through this section I find I am fighting a battle with my body. It wants to slow back to paces it is familiar with, and my legs seem to be attempting this in two ways. One is to simply revert back to a slower stride rate with a bigger step length. That's something I want to hold off until the latter sections. The other is to shorten my stride to almost a pitter-patter. On the positive side, centrally, my heart, lungs and substantial portion of my brain have realised they have a lot expected from them today, and seem to be quite accommodating at this point.

Bolte Bridge

From just past 6km, the main climb begins. At something around 1.5km worth of moderately steep ascent, this is the section that change your race. Previously I have enjoyed the view across the city from the top, but this year I put all my effort into the running. For this climb I wanted to maintain the same intensity I reached at the end of ascent out of the Domain Tunnel. I focused on trying to maintain a full stride, doing everything I could to avoid cutting short my leg extension. Gasping for air, with glutes and quads burning I felt like I was making my last surge across the finish line. Gaining plenty of places kept me pushing, but I was wondering if there was going to be a cost.

Over the crest and I still managed to take a quick mental snapshot of the view. I definitely live in one the best cities. Now for the descent. After such an elevated effort, the I did require a good degree of recovery while heading downwards. Luckily, it is a steep section allowing a controlled fall style of running. This gained me a few more places, while my heart rate settled and the burn in my legs lessened somewhat.

Power Song

The random entertainment started. A random musician, some cheerleaders and some cranking speakers. From the speakers, sign posted with Power Song blasted Eye Of The Tiger. Cheesy, but somehow seemed to work for me. From here I was looking for the 10km marker. Eventually it came, but it felt further along than it should be. Apparently this year it is promoted as accurate and our split here is officially recorded. More likely it was my suffering that beginning to alter reality. I take my own unofficial split and for the first time today take notice of what speed I've been travelling at. 38:23. A fair bit faster than my last few stand-alone 10km races.

It's All Downhill Now

Except for all the bits which aren't. The last portion (4.38km) of the race is pretty much the easy part of the course. No big uphills, and the majority is either flat or negatively sloped. Plenty of easy bends, so you can concentrate on one small section at a time. Plenty of variety in scenery. A good amount of crowd support, that builds all the way to finish. This is the section to blow caution, and hammer to the finish.

Hammer was exactly what I could do. My body was a receiving a nasty education in acid-base balance and it was throwing a tantrum as a result. Random muscles continuously threatened to switch off. When that didn't do much, that just added more pain into the mix. So far I had been really enjoying the high intensity, now I was struggling to find much fun. One of my goals this year was to (re-)learn how to suffer in racing. This last section should help with that.

It was difficult to keep my form together. My style definitely slipped. At least it wasn't a complete bundle that I dropped. I now felt slow. A few people ran past me. Quite different from all the passing I had been doing for the majority of kilometers. I just couldn't use them to pull me faster. Having gone well above my lactate steady state, I was discovering I didn't have much of a lactate tolerance ability. Yet despite all this, the finish line appeared sooner than I felt it was going to. My sprint was probably slower the average pace across the course, but it carried me over.

Muscle Pump

The finish line clock had 56:00 on it, but since my official time will be the nett time, I completed the distance in 55:24. It took a couple of seconds for the numbers to register. I was kind of happy. It was a good time, 2.5 minutes quicker than last year, but for some reason I now decided sub-55 was the way to go. There was no good reason that thought. Anyway, pondering seconds versus kilometers had me standing still. This was a bit of a mistake. With a heart that had been beating at closer to its maximum rate than usual, and the now absence of an efficient muscle venous pump, my brain decided it was getting enough of the good red stuff. There were probably a few seconds of my life that won't quite make it into my memory banks. The end result was I was wondering why a volunteer was holding me bent forward, with head nearly at my knees. Apparently I had the staggers, and did what was described as a "faint, but you managed to stay on your feet." Giving the body a minute to catch up with the fact running was no longer required, it was soon happy and let me function properly again.

No Ice, Just A Hospital Visit

Post race plans were to catch up with others who were racing, followed by some ice & hot water recovery later. Instead I received a phone call from the health & injury alert section from work, who informed I'd been exposed to a patient that had some mankiness that would be better not to catch. So these plans changed to going to hospital to have a nurse stick something sharp into my shoulder. This probably still felt better than an ice bath anyway.

Structuring No Structure

2011-04-14T07:13:00.003+10:00

I expected to require a fair bit of recovery after the Emergency Games. I didn't expect my legs to be as fried as they were. At least it is a good indicator I put in and got the most out of my body for the races. Originally I expected to take about three days for recovery, then get back into my base routine, at slightly reduced intensity and maybe substituting some of the running for an extra swim or bike. It hasn't quite worked that way. What happened instead, was that my legs still felt hammered seven days after racing. Absolutely no strength, very quick to fatigue, and a deep underlying discomfort that was reminiscent of my first couple of Ironman triathlons. No use to trying to shock a return to form for my legs. Recovery, very easy exercise, mild stretching, hot/cold therapies and massage is the only way to get them back on track. So this is what I have done. I put my plan in writing. That plan provided the guidelines for non-structure training. The parameters were:

Everything should feel easy

If feeling good during a session, then stop before that feeling goes away

If feeling not-so-good, then stop immediately

Choose whatever I feel like doing as long as it fits with the above rules

Maintain this until 14th April, then reassess

It is now the 14th. So looking back I filled the time without my running shoes. Instead there were a couple of swims, and the cycling has involved fiddling around with the setup on my bike. I know I haven't been happy with my position on my race bike, so this was the perfect opportunity to take the time to measure, analysis, adjust, repeat & repeat, without feeling like I was losing training time.

Now I am at the reassess stage. I feel mainly recovered. The problems from the racing have now been replaced with the heaviness & slowness that comes with taking a substantial recovery slab. I am at the start of a new 8-day-week. I have the Run For The Kids 14.3km race in three days. The plan will be, do what feels appropriate to kick start my body to be back firing for the race. Then focus with some easy cycling in the days after, aiming to get a bit of volume in. After that I should be completely back into the swing of regular training, and looking towards building to a Half Ironman triathlon later in the year.

Training Review: Emergency Games

2011-04-08T10:26:00.008+10:00

My campaign for the Emergency Games was pretty successful. So while legs still feel like a couple of raw chicken thighs that have been tenderised and maybe left out on the bench too long, it seems like a good time to review the preparation for the races.

Context

To understand any training program, you need to know the context in which it fits. For me, it was a relatively light year in 2010 for racing and training. A few key things overtook the importance of training, namely the birth of my son and moving house. Towards the end of the year my mind switched to thinking about triathlons and I dropped the volume of running and added more work in the water and on two wheels. A number of factors led to not racing any triathlons over the summer, before the Games, I only got a single 10km race down in February. Overall my longer term goal is to race a fast half ironman triathlon next season, hoping to set a personal best.

Base

This year I am attempting to work from a reasonably consistent 8-day-cycle for my training. See High Definition for a description on what that has involved. The program will progress in terms of intensity, speeds, and styles of sessions, but will be based around a standard structure. This will be my default training. It should be doable each week, and provide noticeable improvement. I will race from this platform in less important races without other preparation. For the more important events I aim to have a focus period leading in.

I still stick with my idea of base training:

To develop a well balanced athlete capable of optimally responding to the stress of competition specific training.

My base training had been travelling along quite well for a few weeks. There seemed to be some decent improvement in the swim, some on the bike, and had remained stagnant, I may have even lost some of the pure endurance due to lack of volume. However, I didn't make any change before the focus phase.

Focus

Once into this phase, the thinking switched to doing whatever it took to get fast for the Games. Any concern for developing my triathlon abilities was put on hold during this time. I hoped I had given myself enough time to get what I needed out of my running, but not drop too much from the other disciplines.

The focus phase started 3 weeks from the 10km cross country race. Leading into the first race I completed the following day by day:

10km steady-state

6x800m hill repeats

recovery / strength

8km steady-state over hills

8km hill & terrain work

6x1000m @ 10km pace w/45sec rec

15km steady-state

recovery / strength

11km hill & terrain work

11km hill & terrain work

8km hill & terrain work

recovery

15km steady-state (Considerably faster, with a lower average HR than day 1)

6x800m hills repeats

5km time trial (w/ last 1000m hills) @ 10km race pace intensity

am: 5km steady state, pm: easy w/ relaxed sprints

10km steady-state

4km @ 10km race pace

very easy 5km

complete rest

45min of warm up, and dynamic mobility work

RACE

On paper, there isn't much easy running. The majority of work was at half marathon intensity and above. The volume went from about 40km/week of running (which had cycling and swimming on top), to no cycling/swimming but about 80km/ of running. Passes the don't increase running by more than 10%/week rule. Despite what it looks like, overall it didn't feel particularly difficult. Some initial discussion can be found at The Run Focus.

Pros & Cons

To be able to respond well to the training, there were a few prerequisites that I had. These included not carrying an injury, being reasonably biomechanical sound, having years of running history and having a decent base from the routine training leading in. If prone to injury from higher volume running, or without a few months of consistent training, this could have been a disaster. I responded very well, the main pro from this approach is substantial jump in race performance over a short time frame. The con is that the risk of injury, or just a drop in performance from accumulated fatigue & minor damage.

The difficulty is manipulating the peak in performance. Training hard can drop performance, but inappropriate recovery (in terms of both not enough and too much) can do the same. As a result I attempted to minimise recovery requirements, while at the same time attempting to perform the training that would provide the biggest stimulus. This meant plenty of training around maximal lactate steady-state, but the volume of each individual session was kept short enough, that I felt like I could repeat the session the next day. The higher inensity work (VO2max or a bit above) was mainly performed uphill, and any downhill work was on a soft surface with the intent of avoiding as much as possible excessive eccentric loading that results in 2-3 days of recovery.

By avoiding the very high intensity work of 3000-5000m race pace intervals, or lactate tolerance training I hope to avoid the sudden increase then decrease in performance I tend get with that training. Instead by creating an almost daily mild overload at expected race intensity levels, combined with a strength-endurance style I wanted to develop a steady increase in workload tolerance. This combined with with taking 2-3 days relatively easy should avoid the slump I get with tapers between 4-7 days. So not exactly a traditional peak, more just a moderate increase in performance, with being relatively fresh on race day. This I believed I achieved.

Between Races

The traditional thought is take a few days recovery after the 10km, have a reasonable hit out on Wednesday or Thursday and relax in the last couple of days for the half marathon. This wasn't going to work for me. The risk was similar, creating a performance slump because of the timing of recovery. I needed to keep my body ready for work, and hopefully gain a bit me.

The approach I took was reliant on pulling up with any real soft tissue damage, injury or very excessive soreness. Being a cross country, with a lot of soft surface running, I pulled up well. Therefore, for the three days post race I ran a 15km steady-state (usual intensity, slower due to fatigue), another 5km with climbing finish @ around hoped for race pace and a double run day on the third which was 2 relatively quick 5km jaunts. Then I kept the paces up, but the runs short, aiming to finish feeling primed and ready for a hard set of intervals each day. The result was one of my best half marathons ever.

Repercussions

So far not that many. As expected the recovery requirement has been big. For two days I experienced some of the greatest leg soreness and drop in strength I have experienced. A week later my legs still feel wasted. Over the training and racing, I've had a gradual increase in niggles from weak points I have found in the past. Upper left gastrocnemious, right peroneal and tibilialis posteria problems. Nothing seems a genuine problem. I'll take the recovery as needed, before launching back into the base work proper.

Emergency Services Games: Half Marathon

2011-04-05T12:00:00.001+10:00

Lake Wendouree, Ballarat. A track, now named after and made famous by Steve Moneghetti. A 6km circuit around the lake, which now has water in it, unlike some years past. I knew each lap for the half marathon would take me considerably more time than Moneghetti's record of 16:10 for one lap set in 1992. It is a flat run. For the Emergency Services Games, we would begin with a short out-and-back to cover the first 3.1km, before finishing with three full circuits to complete the 21.1km event. I've run here a few times over the years, and have enjoyed every event. I having been looking forward to today's race for a while. There were a few competitors I knew were going to be here, including the winner of last Sunday's 10km cross country. Over the week I recovered well from the cross country. With some thought, a test run I believe I had a pretty good understanding of my strength and weaknesses going in. There was nothing complex about my race plan. The Plan Time trial for the fastest time possible, with increasing allowance as the race progresses for pace variation, in order to get a better position. The detailed explanation of the above, is that the race is too long to think too much about running hard or easy early on in order to make some sort of tactical play. That just won't work. I need to be efficient, running too hard early will run too great a risk of a large slow down later. Also, running too easy may mean I'll have too much time to catch up late in the race. I know what I should be capable of, so that is my starting point. As the race progresses, I will get to assess how I am going and hopefully develop an idea on how my opponents are travelling. As a result I may have to adjust a little. Early in the race this could involve a 2-3 seconds/km speed up or slow down. No big move. Into the final 6km lap, I might be forced to simply go as hard as I can to catch or break away. Only time will tell. If I am able to race to my strength, I hope to set an even pace, that keeps me at or near the front with the number of opponents to worry about decreasing due to attrition. Further, I expect to have a better chance of making a so-called winning move by a long and sustained moderate increase in pace that gets held for a few kilometres leading into the finish. Based on my recent racing and training history, an attempt at a sprint style win is unlikely to go in my favour. The Race It was chilly to the point I wore gloves. The warm up went as normal. A quick briefing, then we lined up. No waiting around for this event. As soon as the group looked like they were getting ready the start mumbled, "alright, go," in a real lack-of-fanfare way. A few seemed startled and took off at some pretty quick speed. I ran controlled, and yet I knew my pace was a little quick. The winner of last week's cross country soon streaked ahead. It was clear I just had to hope he was would blow later. Around the turn of the initial out-and-back I found myself in 6th place. Around me we were all kind of spread out, but it was clear some were looking towards others to set the pace for pack. With the first 3.1km down I felt like I was on track for a good day. My mind went through a quick summary on how things were shaping up:

I was feeling very comfortable, but was traveling a bit too quick at 3:51/km.

My HR was at or just below expected.

The race leader was going to put in a big gap early, I had to let him go.

Those around me would change position over the next 6km regardless of what I did

Best plan at this stage: stick with the original idea, time trial it

Over the next couple of kilometers I eased the pace slightly and felt like a metronome. I soon found myself in 3rd place, sitting right on the shoulder of the 2nd placed runner. Those who had been in between discovered their enthusiastic pace at the start wasn't such a good idea for the rest of the day. Halfway around the lap I we became a group of three. Joining us was a semi-regular opponent of mine, from previous years. I had yet to get the better of him on this course. He was a bit of a nemesis. Soon enough we completed the first lap at an average of 4:01/km. A total of 9.1km down, and I was still feeling good. After about 1km into lap 2 the group of three was joined from behind. We were a group of four, all with clear intentions of besting each other. The race leader had kept gaining distance on us, that it was clear he no longer was going feature for us. The only exception would be if he had a spectacular melt down. My average pace gradually increased throughout the remainder of the lap. There were a few surges made by the others, which for the most part I let be covered by the rest of the group. Instead I kept with my ever-so-slight build in pace to close the gaps over 400m intervals instead of 50m. No spikes in my lactate levels just yet. This approach seemed to work well. Eventually the group haemorrhaged it's first runner. The original 2nd place runner, failed to stick with us. In the last few hundred metres of lap 2 the was a bit of shuffling in positions as the three of us had a good look at each other. Nothing was said, but the silence spoke volumes. We were going to give each other a hard final 6km. Passed the drink station that marked the end of lap 2. An average of 3:56/km and my legs knew they were in a half marathon. My form was good, but things were getting harder. Right at that moment the a big move started from just behind me. We were less than 200m into the final lap. The late-comer to the group surged. He dropped it down close to 3:30/min territory. That was too fast for me with maybe 20 minutes left of racing. The good news was it immediately looked like to much for him as well. It was clear this was a sprint for him and wasn't going to be sustained. I let my nemesis work to cover the surge, while I just picked things up a bit to make sure I didn't lose touch. The move lasted maybe 600m before we were all back together, but it was the catalyst for the how the last 5km unfolded.

The attacker needed some sort of recovery after his last surge. It was something we weren't going to give him. We kept the speed up. it was slower than the surge, but fast enough to drop him. Now the battle for second place was between two. First place had been well and truly covered.

This is what I trained for...

A small amount of shoulder to shoulder running. I decided to drop half a step back and watch for the move. We were set up for our fastest times over the course, and I was feeling surprisingly good with that in mind. There were two key points I expected an attack. They had been tested in the second lap, so I was on the look out. He attacked at the first, which is the slightest little rise of just a few metres. On a very, very flat circuit, any little bump can have an impact late in the race. The attack was solid, but I had it covered. My cadence lifted, I kept my stride and I was definitely going faster. Unfortunately, he was going faster than I could match. This was the move I had to stay with and I did everything I could to find that speed.

The tunnel and white vision narrowed my focus to just the track and the runner ahead of me. No negative thoughts even threatened to get in my head. I was running at my best. It just couldn't close the gap the had opened. I knew he was hurting. It could be seen in his form and the breathing and grunting was a give away. The move was risky for him. It had the potential to have him crash and burn, but it also gave him a gap. With less than 2km left there was a slow down up front. From there I narrowed the margin a bit, but never enough to look like I could get in front. My legs had reached their limit. It felt almost impossible not to stop in the last 1000m. It is a rare feeling to have a such a deep and high level of burn in the legs for this distance.

The Result

Overall I came in 3rd position and 1st for my age group (30-34), with a time of 1:23:05. My fastest time on the course ever and my 2nd fastest time for a half marathon in the last few years. I got a lot right. About 24 seconds separated me from second, and the winning time was 1:19:xx. I don't think there was anything else I could have done on the day to improve my position. The racing was appropriately paced early and was right on, if not a bit over the rivet in the final third.

I've put in the heart rate file below. While I didn't race by HR, I did have a few checks early to make sure the numbers I saw match my RPE, and pace. Clearly the profile demonstrates the slightly fast effort in the first 3km, a controlled 6km lap, followed by a gradual increase throughout the second lap. The yellow section is roughly the area where my anaerobic threshold would sit. The effort over the last 6km lap is a fair way above this. In fact it is right the HR I hit in 10km events. The drop over the end couple of hundred metres was a reflection on the refusal of my legs to run.

Emergency Services Games: 10km Cross Country

2011-03-27T19:50:00.004+11:00

A slight course alteration made for a better layout in my opinion. Overall the loop was the same, just that start and finish line was moved around a bit. This meant the grassed section was the start of each lap, and the finish was just after the steep hill. Potential for some exciting finishes. It also made thing little more spectator friendly.

Conditions were perfect. Cool, no rain, but the ground was a little wet underfoot. The grass had gone a bit nuts, and was a little below knee height, making for some slower going. I was feeling ready. The warm up went as it should. I was relaxed and keen to get under way. There was a good turn up, with a few familiar faces. At least a couple I knew would make things hard for me.

A quick race briefing at the start line, and we were sent off.

Reconnaissance

Up through the grass. It was heavy going, but it didn't stop plenty from hammering the first hill. I was caught between keeping things under control and remaining in a position where I could see what was happening at the front. The result was a went only a little harder than I really wanted to at the start. Onto the downhill and I moved my way closer to the sharp end.

A short section gave a view of the most of the field. The leader was really pushing out ahead. He was travelling too fast for me, but he looked awkward. Maybe he was also going too fast for himself. Second place had only small gap on me. I had seen him before, and had yet to beat him. A couple of the 5km runners were then in front of me, and I moved in with them. We made a little ground on the leaders, but I soon found the 5k-er's were slowing.

On the flat bike trail we had an out-and-back section. On the way out I remained in 3rd position. First was moving away and second kept trying to stretch that elastic to breaking between me and him. Around the turn around and I put back into 4th place. There didn't seem to be much difference between me and my passerby. My plan was to stick with my current effort, get through the hills without letting him get too far ahead. Then work at improving my position. For the rest of the lap I would map out the a few finishing strategies, depending on what unfolded. A couple of landmarks provided three potential locations to launch an attack near the end.

Time Trialling

Through the first lap in just under 20 minutes. I now had a view of the first three places. 1st and 2nd had swapped, but both had put a bit more time into me. To my surprise, I was further back from 3rd than I expected. I had lost more ground than I wanted in the hills. There was plenty of distance behind me to the rest of the field. My position could be thought of as in no man's land, but it didn't feel that way. After all, I had a focus.

That focus was to get myself back into the top three. Only really way to do that, run faster. So I set my target to be in front of 3rd position and really picked up the intensity. I felt faster. Overall I moved away from most of those behind me. At the turn around on the bike path I counted off the seconds to get my gaps. First place was moving further ahead, and had about 2 minutes on me. Second had about 90 seconds and there were 40 seconds between myself and third. I hadn't made any in roads to that time gap. Surprisngly 5th place had closed a lot of ground on me, not enough to be a threat, but enough to make me think about it.

I put in as much as I could get out of myself. Doing everything I could to get the most speed from my legs. I picked my line through the corners. Ran on hardened area of the gravel section. Pick the more solid spots on the muddy uphill. Plus I went harder than I thought I could hold, and managed to hold it through to the finish.

It hurt.

I felt sick...

...and yet, it felt just right.

Someone told me, "doesn't look like you left anything out there." That gives a good sense of satisfaction. I was still in fourth place overall. It gave me 1st in my age group in a time of 40:33. Typically I don't like seeing a 10km time beginning with 40, but I'll take it for this course. The winning time wa about 38:09.

Review

One question to be answered here: did I do the best I could?

The short answer is: nearly.

The longer version: Based on the decisions I made during the race, I got raced to the limit of my fitness. However, with hindsight, I would change a couple of things earlier in the race. The main change would be to stick with the runner who finished in 3rd, when he passed me around the 2km mark. It was a mistake to be so confident that I get back in front of him into the second lap. To stick with him, would have upped my intensity to area that may have been unsustainable, but then again I may have been able to hold it. More importantly it would have given me a better chance of being in the top three. Even if I blew, I don't think the slow down would have relegated me back to 5th.

The other potential change, if I could repeat the race, would be to just slightly increase my pace over those first 2km at the start. This is something I'll have to check against my half marathon race next Sunday, but again it could put be me in a much better position. In these small races, the mind can come into play a little more. Having a much smaller gap with the front two runners, gives more possibilities.

In the end, they are what if's, and I made a few tactical decisions. I was still very happy with my race. I put it a good hard, honest effort and achieved a decent result. Now to see what I can do in the half marathon on Sunday.

Race Execution

2011-03-23T13:41:00.003+11:00

Only a few days out from the first event for the Emergency Services Games. My program is two races. The 10km cross country this Sunday, and the half marathon on the following Sunday. The hard training has been done. The rest of my performance will be mainly a result of how I execute my races. So I should do a bit of thinking about how to approach the cross country.

My goal is to win the event. Whether or not I achieve this is dependent on quite a number of factors. A very important one will be who turns up to race. The information I have is there are 54 people entered, with a few more possible on the day. Who my competitors are, and what sort of shape they are in, I have no idea. If someone is capable of a sub 32 minute 10km, then I don't stand a chance. My plan will need to account for these unknowns. I need to race in a way that will give me the best chance to get into a winning position. It can be suggested that aiming to run the fastest over the course will achieve this, but simply time trialling it and running my personal fastest may not put me over the line in front. There is a chance more tactics will need to be applied.

Pre Race Analysis

Based on previous years the course is a 5km loop. Naturally two laps are to be completed for the 10km. It is cross country, and has a reasonable amount of variation. The start is a bit of downhill over a loose stone path that soon becomes bitumen. Then after a short hill there is probably about 2km of non-technical, mainly flat running on a paved bike track. The next section is a steep and relatively long climb up a rough dirt track leading into a grassed section that takes you over a couple of hills and leads back to the end of the lst lap or the finish line with a good downhill.

There are a couple of key spots in which the race can be lost. I believe the main area is the grass section. It is the slowest part of the course, especially if the grass is long or wet. There is a good amount of uphill, and a small part where you run with a side camber. The rating of perceived effort can be artificially high here. If you have gone too hard early, this section has the potential to exaggerate your slow down. A lot of time can be lost in this section. The other area of concern is the steep, dirt hill. While only a small spot, it has the potential to take a lot out of your legs. It would be very easy to hammer the climb, and accumulate way too much lactic acid that you will force a loss of pace further into the race.

The Plan

Without knowing who competition is, I will have to follow the cliche, and plan for the unexpected. The quick version of the plan is to have a number of potential strategies ready to use. I need to be able to change my style of racing depending on how the day develops. How do I do this?

I need to know my strengths, weaknesses and limitations. The limitations is easy, it knowing that something like a 3:00/km, is far from possible for me to maintain. So if the race starts out in this area, then it blow my chances if I attempted to stick at the front.

My weakness is top end speed. If stuck in a short distance sprint, I will usually come off second best against those who find sprinting a little more natural. So my tactics will need to avoid this situation.

On the strength side is definitely my downhill running. I find it easy, both in terms of technique and effort level. It is something I often use to gain an advantage. My recent training has been aimed at developing my strength endurance and hill running. It seems to have been successful. Therefore, I should be strong in the hills, giving me the ability to either attack if needed, or simply maintain a good pace without the terrain taking a lot out of me.

Possibilities

Put myself in a position to watch my competitors. This means being at or near the front (unless the pace is beyond my limitations). Use the flat bike path, with turnaround to study my opposition. From here my first main decision can be made.

The main possibilities will include:

stick with the current pace and wait
use the steep hill or grass section to gain ground or drop some
if out front, stay comfortable

No big move is likely to be made over the first lap. The only exception would be if there are a few fast guys forcing the pace, where if I don't stick with them, I really won't be able to get into a winning position. Naturally a very hard first lap also runs the risk of blowing up.

Lap 2, is almost impossible to predict pre race. Simply put, I have three expected ways to give myself the best chance:

Run a steady, high time trial time effort. The damage will come from the amount of time the speed is sustained for, rather than a significant change of pace. A, hang on for as long as you can style attempting to control the race.
Use the hills to attack and gain an advantage.
Sit and wait to take advantage of my downhill running leading to the finish.

There is the strong possibility, someone else may be doing a better job of controlling the race, and I could just simply be putting in a big effort to stay with them. Whatever the case, I have gone through the possibilities and have my goals. It isn't about time trialling the course to just get a good time, unless that turns out to be the way to win.

All Good Things

2011-03-22T16:39:00.001+11:00

For the first time in four weeks my alarm went off. I was definitely out of practice, as I fumbled around for a while trying to turn it off. Eventually I had my backpack and running gear on. It was surprisingly warm at 05:30 in Melbourne. 5km covered and it was time to return to work.

For the previous three days I've been back home testing the legs over some familiar terrain. My legs are certainly feeling all the extra running over the last couple weeks. There is that unmistakable deep discomfort that almost feels good when training hard. It does mean it takes longer to warm up to shake the stiffness for some descent paced running. The good news is that the main portion of my running is faster.

At the start of my focus period I ran a 7.5km course at a steady-state effort. A couple of days ago I ran the same course twice for 15km at a significantly faster speed, that felt much easier and this was also reflected in a lower heart rate. I also repeated my 6x800m hill repeats, which were again faster. I have definitely made some good progress. Now I just to match my race plans to my fitness. More on that later.

The Run Focus

2011-03-16T10:44:00.001+11:00

In preparation for the Emergency Services Games, I decided to test an approach I can use for other events. The gist of this approach is to stick to my standard weekly mix as the base. This standard I have explained over numerous posts over the last couple of months. Working from that consistent base I then add in a specific focus.

The idea is that I maintain a balanced and consistent overall improvement across all disciplines from maintaining my standard week. Then having only a short focus period I hope not to lose much in the swim and bike, but make a substantial jump in my running.

An added bonus is mentally I don't spend an extended amount of time concentrating on one event. Being fresh and inspired going into a race may pay big dividends. Also I am more likely to physically to be on the uphill curve towards a performance peak. The peak may not be quite as high as a more traditional build, but I am less likely to be overtrained or miss the peak and be on the steep performance descent on the other side.

The next hope is that I have only a small recovery requirement. This should mean I can get back into my standard week pretty quickly to maintain that overall improvement. If my running needs some extra rest afterwards and I can always stack the swimming and cycling a bit more.

As previously mentioned, a good portion of my run focus is being carried out while on holiday in Byron Bay. I think my running may be having some influence on my daughter.

YouTube Video

How has the running been going?

At the games I will be competing in the 10km Cross Country and the Half Marathon. Due to the types of races, plus the terrain involved I will be focussing on a strength-endurance type of build. The finesse of higher paced speed will probably be lost in these courses.

Hill running for the cross country and the ability to suffer-it-out for the 21.1km on gravel track at my goals. Over the last week and a bit the runs have been:
• 10km steady-state
• 6x800m hill repeats
- recovery / strength
• 8km steady-state over hills
• 8km hill & terrain work
• 6x1000m @ 10km pace w/45sec rec
• 15km steady-state
- recovery / strength
• 11km hill & terrain work
• 11km hill & terrain work
• 8km hill & terrain work

Plus warm up and cool down around these sessions. The hill and terrain work has been over the Byron Bay lighthouse trail, which is some very steep work, with stairs, sandy winding trails, and over tree roots. The legs have only occasionally felt completely wasted. For the most part, other than a few sore spots and a bit of stiffness I seem to be getting stronger each day. The final run on the lust was different story. Centrally I felt good, but my legs were really threatening to just fail on some ascents. I'll be curious to see how my runs back at home go over familiar courses in the few days before the games.

Only Way Is West

2011-03-13T09:05:00.001+11:00

For some reason I enjoy getting to landmarks or other points of interest when out running. Often that includes the top of hills where you are rewarded with a view for the hard effort on the way up. Byron Bay offers two such points. The most eastern point of mainland Australia, and the lighthouse. Both are preceded by some substantial climbs and with spectacular views.

These landmarks are becoming a regular feature as I my main run incorporates two laps of the lighthouse circuit. Each lap is 3.7km involving plenty of steep climbs with stairs. Some flat running in the warm up and cool down along the beach paths brings me up to an hour worth on my feet. It's times like this I really reconsider why I don't live right on the coast.

Fake Summer

2011-03-10T08:02:00.001+11:00

Since Melbourne's summer wasn't much to brag about, we decided to go and find some better weather. Already in autumn meant we had to head a fair distance north. This has brought us to Byron Bay. With a bit over a week of warm sun, beach, relaxation and no work, it should be the perfect opportunity to get in a good run focus.

Some people find a holiday should be mainly be about doing nothing. I don't quite work that way. I can definitely spend a good amount of time in the water or on the sand relaxing, but I definitely require a good dose of exercise thrown in. Without running or similar I don't feel right. Running is an essential ingredient in my relaxation.

With plenty of what is good for me, and a little bit of what isn't mixed together, I have the framework for a good recharge. The training plan is simple when up here. Run everyday, most runs will incorporate steep climbs, add a couple of faster interval sets, a long run and the rest is a mixture of strength, flexibility and recovery work.

The added run volume and increase in average intensity means I'm going to have to really listen to my body. I deliberately left my heart rate monitor back in Melbourne. The style of training usually causes substantial fluctuations in heart rate, so my previous zones will be irrelevant. I expect my legs to feel heavier at the start of each run, but should be able to shake this as I progress through each session.

In between, the beach, a machiatto and a beer all my name on it.

Deeper Troughs

2011-03-05T21:33:00.001+11:00

Hoping it's not anything to do with getting older, but that it is purely to do with how I am training. The impact from last Sunday's race was bigger than anticipated. There was a distinct lack of the usual soreness often associated with the days after a hard 10km. Instead I found for the first three days there was absolutely no strength or power in my legs. This was a lot more than just being tired. They really struggled to move.

So I took it easy on the bike and hit the water. This week definitely had to be a recovery week. On Thursday I attempted what was going to be a slow but longish run. The result wasn't what I wanted. Remembering back to the race I had some problems with my right calf in the second half. As each step of the day's run increased the stiffness and pain around my right, lateral ankle I soon decided to call it quits. It appears to be the peroneal tendon that is causing the most grief. An area I've had a bit of trouble with in the past.

The fix is usually simple. A bit of rest, ice, appropriate massage, mobility work and watch my technique for any imbalances when running. Hopefully everything goes to plan so I can get into my run focus in a few days.

Sri Chinmoy Yarra Boulevard 10km

2011-02-26T10:45:00.007+11:00

I plan to train through the majority of races this year. Having a reduced volume of training each week, means there is more to lose in the long term, if cut down too much leading into races. Instead I rearrange the order of a few sessions, and avoid any extra hard training in the couple of days pre-race. That way I shouldn't have any undue fatigue for the race, but won't be completely fresh either. The benefit in this approach will hopefully be some decent races, but more importantly, better fitness gains over time.

With this approach, plus the fact I am focusing on developing my triathlon abilities, I felt a little nervous going into the 10km run. I have plenty of indicators in training to say I am getting better, but if I am not run fit then I don't tend to feel fit in general. The lack of recent racing, plus reduced focus on running leaves a big question mark in my mind. I should race well, but there is still a strong possibility I have got it wrong.

Sleep was less than ideal, but this is never a problem for race day. Just means it takes a few extra minutes to wake up while I prepare breakfast. The morning was dark. A reminder that daylight savings should be due to finish soon, along with summer. The weather didn't resemble summer. It was definitely going to be wet.

The rain was steady throughout my warm up. The wet was pleasant. It was warm enough, and there is often something refreshing about running in the rain. The rain didn't stop, but it eased a bit for race start. A short delay in the starting lineup, gave me the unfortunate siting of some guy pull a lolly out of the front of his running shorts, take a bite, then put the remainder back in his shorts. Now I am happy that we fore go some niceness and put up with some gross things during some races, but in my view that was unnecessary.

A moments silence... ... ... go!

Keeping the start very controlled, I wondered if I was going too slow. I put the urge to speed up aside, remembering that I traditionally go out a bit quick in the first 2km on this course. The crowd dissipated fairly quickly and I had all the room I wanted to run my own race. I checked my splits for the 1st and 2nd kilometres. I was kind of happy, but not overjoyed. 3:55 and 3:57 respectively, combined with how hard I felt I was working, it meant today wouldn't be one of my fastest. On the better side, it wasn't going to be my slowest either.

The course is mainly undulating. No steep hills, but also no genuine flat stint either. My goal was to keep the pace close to even throughout. This meant go a bit harder, when the course is slow (uphill), and not go full tilt on the descents. I wanted to see where this would leave me late in the race.

Lap one over, 5km behind me, I was feeling okay. The legs were hurting a bit, but nothing too major. There was the steadily growing burning sensation that threatened to totally envelope my legs if I picked the intensity up just a little bit. All in all it felt like I was right where my fitness would allow. Unfortunately it also felt more like I was running at half marathon effort level, instead of a 10km.

A couple more kilometres passed under my feet. Now my legs were requesting a reprieve. My right calf was threatening to just stop on the descents. Lucky, the next section was mainly uphill. Here I dug deeper, just to prevent myself from slowing... I still slowed a bit.

This brought me to the final turn around, leaving just under 1.5km. This is the final stretch. a slight rise, before a downhill finish. I gave it what I could. Which was a substantial effort, but not much lift in real speed. I passed a couple of competitors, since I didn't know where I was placed it didn't matter that much. The day had resulted in more of time trial, rather than a race.

I stopped the clock at 39:42. My goal of running an even pace was spot on. I averaged 3:58/km for each lap, coming in on an exact even split.

Am I happy with the result?

Mainly yes, with a small amount of no thrown in. On the negative side I wanted to be faster. Down around 38:00 territory. The pace of this 10km is what I want to be running at for the Emergency Services Games half marathon next month. On the positive, I executed the race well. I got nearly the best out of myself. The time trial style of running worked, I paced well and put in the right amount of effort. The race gave me a very accurate guide to my fitness and training status. A bit slower than I like, but on the right track

Entered

2011-02-25T07:19:00.002+11:00

Earlier this week, I flicked through the race calendars and entered some. It has been too long since my last race. My training has been going well, but I need to know if it showing up in better racing yet. It is certain my swimming and cycling is better, but I am not sure about my running. Only one way to find out.

The first race on my schedule took me by surprise. After paying my entry fee, I realised it really was only a few days away. So far I have entered the following:

Sri Chinmoy Yarra Boulevard 10km

Emergency Services Games: 10km Cross Country, Half Marathon

Run For The Kids

Incidental

2011-02-20T15:24:00.001+11:00

I was planning on putting my name down for an overtime shift just before I go on leave. That changed after I managed to accumulate a ridiculous amount of overtime by just getting stuck on jobs that have taken me way past my so-called finish time. Finishing just before 01:00 when the shift was meant to be over at 21:00 cuts in on sleep.

Since I have had a string of the extra long shifts over the last couple of weeks, the training has been cut down to the bare bones. Even so I still believe I am doing enough to make some gains. At worst I should at least be maintaining my fitness.

I am coming into a block of leave so in theory that should leave me with plenty of extra time. This I plan to fill up with getting the garden up to scratch, getting away with the family to the beach for a while and of course some good training.

It is also time I think about what I am going to do about racing. It's been too long since I have put myself out there for a true test. As circumstances have fallen any thought of getting in a couple of triathlons this summer have been pushed aside mainly by my roster. So I will be just getting in a few running events. The Emergency Services Games are a bit over a month away. My roster allows me to compete in the 10km cross country and half marathon, no triathlon or duathlon as I hoped. Leading in I will fit in 2 or 3 10km races.

The lead up training will be a continuation on my now established routine. The one change will be a ten day focus on running when we head north in search of sand and sun.

Click

2011-02-15T08:18:00.001+11:00

Consistency is good. Quality consistency is better. It is easy to whinge about the less-than-a-handful of sessions I've missed recently. Looking back over the last few weeks there is a more accurate interpretation. The mileage is relatively low compared to my previous standards, but I am training 7 out of every 8 days with 9 distinct sessions each time. Going into more detail, each of those sessions has always been productive, and not simply filler junk.

How do I know training is productive?

The ultimate test is racing. It's been some time since my last race so I drop down to next levels of proof.

That proof comes from the training itself. All isn't based on time trials in the strict sense, but pace, speed, time and distance plays a significant role. What I am looking for is what others may describe as Breakthrough Sessions. I tend not to give a specific. Doing so implies they can be scheduled. Instead I find they happen when focussing on the basics of training.

What I am looking for are those sessions when I really hit what I am working toward. Examples are needed to explain.

In a previous post I talked about hitting 30x100m in the pool for the first this training stint. This is exactly one of those sessions. The times were almost irrelevant. What was more important was that I could now cover the distance. Basic endurance is one of my current limitations in swimming and this was the first session where I just continued keeping on. It highlights the start of my next level of swim fitness.

For running I haven't had such a session on the long runs, but the other day I ran 6x4:00 @ VO2 pacing. Previously these have been slow, a struggle or simply a go hard then crash session. This time was better. There was natural flow in running at speed. Yes the session was hard as it is designed to be, but I didn't have to force the pace. At the start of each repeat it was almost comfortable to flick into the right speed.

Finally cycling. Yesterday was my long ride. A few extra kilometers were added, but that wasn't the key. I've now marked out a course that in includes 2x20km flat time trials and a 7km climb in between. I've attempted this before, but just couldn't keep the power up. Yesterday I relearnt the ability to suffer. Each time trial was in the pain territory that makes you question by half way if you can make it. While it wasn't pretty I pushed through the line on each trial. The pain comes mainly from a lack of specific muscular endurance rather than any cardiovascular limitation. Surprisingly, between the time trials I was able to sustain my basic steady-aerobic pace with ease.

These are my breakthrough sessions. Where something clicks into place and you know you have achieved the next level to work from.

Need For Sleep

2011-02-13T08:04:00.001+11:00

The most likely reason for me to miss a training session is the need for sleep. I can function quite well on reduced sleep for a little while. With a 5 month old and shift work that is often required. It becomes a problem if I try to maintain everything without catching up on that sleep. This has been a feature in my life since I began taking training seriously.

There is a difference now versus my early training years. At the start I would refuse to miss training. Sometimes this led to improvement. The consistency in training did pay off. The down side was big. A couple of times my body descended below simple sleep debt. It was now sleep bankrupt. Training was near impossible and the loss in fitness over the ended recovery time clearly was much more detrimental than any gains I had made in the lead up.

Now I am in a position where catching up sleep is harder to do. Plus have some extra experience. The result is I don't let myself get that run down. At the start of the week it was clear I was heading that way when the 5am sounded. The morning bike session was traded for some more sleep. This turned out to be needed more than I thought as the following work shifts involved an excessive amount of overtime. Finishing at nearly 1am when the end was meant to be back at 9pm seriously cuts in on the sleep hours.

So there's been less volume this week, but I hope it is still leading to improvement. At least what I have done feels good.

Repetitive

2011-02-06T20:48:00.001+11:00

It's not always faster times that indicate improvement. Today at the pool I swam an endurance set of 30 x 100m. The pace wasn't quick. What was important is it is my first longer set that didn't incorporate any significant rests.

While my swimming has been getting better, it still is a long way from where I want to be. It's easy to swim fast for a few short repeats, but it's maintaining something more moderate for length that shows me up. The kind of fitness I need for racing.

What builds plays a big role in building that type of fitness are the longer, steady sets. The kind that can become boring very quickly. That have had me looking to find ways to justify cutting it short. Today was different. Today I actually enjoyed watching the black line for an hour.

This means my swim fitness is returning. Only when I am fit have I enjoyed the 30 x 100m. Finally I am in that territory again.

Tropical Strength

2011-02-01T08:06:00.002+11:00

Reasonably often the mag-trainer becomes a less than appealing option. While it has many pluses such as time efficiency, staying in earshot of the kids, tightly controlled training and probably a few others, it does have some downfalls. One of those is it can be easy to become bored and slack. To get around this I often manipulate the session a bit. Sometimes I will be be happy with a straight 5x5min, (1min rec) set. The repetition can have me lost in the zone. Other times it is exactly what will lead to an excuse filled head of why it is a good idea to step off early.

This morning was one of those times. Some extra difficulty getting out of bed. A slow descent down the stairs. I knew I needed the extra kick. So out comes one the Spinervals sessions. I simply chose the first one that fitted the time frame I had: The Uphill Grind. At times I get more out of myself with someone shouting in my ears to: go hard; Spin, Spin Spin!; don't slow down on me now... and all the other catch phrases. If not performed every week, I will just about always get higher cadences, more pain and higher heart rates.

An extra obstacle was thrown into the mix this morning. I appreciate it is summer and it has been reported it is the worst mosquito season in however long. This morning was ridiculous. There wasn't the usual handful of mosquitoes that have been paying a visit each morning when I'm on the trainer. Today was like I'd been placed in one of those boxes full of mozzies that have made the rounds on the so-called current affairs shows. Over the first ten or so minutes, a swarm built up to well over an hundred. The cloud felt thick when I swung my hand through. This was ridiculous and seriously interrupting any quality training.

In a recovery minute I sprinted back indoors and made excessive use of the Aeroguard. It did the trick. A few stragglers remained for a while, but they no longer bothered me. My concentration now back into turning those pedals...

Filling The Routine

2011-01-30T15:25:00.002+11:00

To my surprise it's been a bit over a week since my last post. The reason hasn't been a lack of training. Instead, the days have been filled to the brim. There have been plenty of extras over the last week. Each item wasn't a stand out time commitment, but everything adds up and it means some of the less important stuff (like blogging) had to be put to the side.

These are the times when the training plan is put to a test. When the competing interestes for my time and energy converge it is good to see the the program stands up to the challenge. Over the last week, none of the optional extras in training have been completed. Plus I have missed a swim session. This is fine as I still can see a some level of improvement over the previous week in my training.

Being more specific about what training is to be completed on each day ahead of time takes out the thinking energy. I can completely tune out from training when needed and focus on the rest of life. This beats trying to think too hard about what exactly is the best style of training session to make up for what was missed a few days ago, or for what I am likely to get done in the next couple of days. These things are important, but the thinking has already been done. The minor variation simply provides some variation. I have reached a place where it is better to train than to over think it.