Go Hard

Leading into the Australasian Police & Emergency Services Games, I was a little conflicted with how to lead in. I want to race at my best, but I know if I went in with a full taper then my preparation for the marathon to follow would suffer. Not because of any lost training sessions, more so because if I hit a true peak in performance, then there is very likely a slump to follow. So I took an approach that hopefully still has me performing well without carrying undue fatigue through my races and still has me improving in the weeks afterwards. As usual, what went on paper ended up a bit different when it came to putting the runners on. This is what the previous two weeks of training has looked like: Sat: 4x2km at 10km pace, with 400m jog recovery. Total 17km. Sun: Easy 18km. Mon: An attempted interval session, but realised I was getting sick (thanks to a sharing family), realised it wasn't going to happen. So ended up taking it easy for 12km. Tue:  Easy 11km Wed: Fe...

About 2 to 4 weeks out from a goal race is an interesting time for me. This tends to be when I develop a good idea how my training has been. It also is the time to  target what will make the biggest difference on race day. I have moved away from labeling periods of training with start and finish dates as I find I work better treating training as a continual evolution where elements progress rather than suddenly change. Of course you see clear differences comparing 4 months out to 10 days out, but from a week to week perspective the change is blurred or intertwined. This approach gives me the freedom to be comfortable stepping away from the more typical periodisation that is found in most generic training plans. Of course to do this I also have the confidence in understanding how I respond to different styles of training. I've now reached a bit over two weeks out from the Two Bays 56km Trail Run. For a reality check my training over the last three months has been far from consistent...

With four races in five weeks there is the enjoyable challenge of trying to find a way to improve from race to race. Having one week between the 10km cross country and the half marathon, doesn't leave much opportunity for a big session if I want fresh legs on race day. So what's the approach? Sunday : Race, 10km Cross Country Monday: Relaxed 14km over some of the more technical trails in Plenty Gorge. Keeping the intensity down, should help move the blood and lymph through the legs, but the difficulty of terrain should provide a technique challenge and stimulus for the smaller, intrinsic muscles used on more difficult trail that will come into play at Marysville and the Great Train Race in following weeks. Tuesday: Easy 14km, but reasonably quick run back into different trails in Plenty Gorge. The legs were showing a fair bit of soreness carried over from the cross country, but they were flicking over nicely over the rocky ups and downs. Again general condition and techniqu...

I've well and truly gone past the point where I can add any fitness. I have what I have, now all I can do is make the most of it to get the best result race day. The plan for the last couple of weeks was penned with the proviso: Naturally the plan will change if it needs to (and it probably will) Of course it did, and what I did put on paper was a bit too much. So I listened to my body, and I think I got that in the strange period that is a taper. Anyway, as of 14 days out the training went a little something like this... Trail Run 44km with race kit, race nutrition at race pace. All went to plan, plus I felt great. 90min @ race pace 1h45min @ race pace, maybe a little quicker over the last 30min Easy relaxed run to and from track, with 10x80m building strides. All relaxed and comfortable, took 60min all up Planned 4 hour trail run, but legs felt heavy and I felt tired, so just a very light 60min Day OFF. Legs still heavy, and I was wondering if I am fighting off the c...

Due a reoccurrence of the sinus infection I thought I was getting rid of, the training over the last week hasn't matched what I planned on paper. I took an extra couple of days easy, the a day later than planned I hit the a nice steep hill for 6 x 40 second efforts, with about 2 min recovery, followed by 2 x 2min of fast, technical running over some twisting a jagged trail, with a good dose of rest in between. The run felt good and I had that flow I really wanted. Thanks to Dazzler I managed to score a free massage that put my legs into a better state than they had been. No surprises from the work, all the problems I thought I had were there, and nothing extra. The legs are looser, and my own tissue therapy now seem s a little more effective. The long run got scrapped for two reasons. First was with the sinus infection still causing a lot of grief, it would do more harm than go to go long. Seconds was 100km winds whipped some of the tiles from our roof and I some temporary repa...

Easy 60 and 45 minute runs marked the first two days. Enough to recover from the injury side of things, yet not to the level of a taper. I still carried a few aches, pains and stiffness into the Salomon Trail Series Race 3: Silvan 14.3km.  A long warm up had me race ready, and the 69 minutes of racing over a brilliant mixture of trails and hills had me working harder than I could achieve in a training session. Plenty of good points came out of this race. There was clear evidence of substantial improvement compared to a few weeks ago. Including the warm up and cool down, the day netted about 21km worth of running. Fourth day was designated for an easy 60 minute run. My heart rate and effort was very low, but I surprised myself with quite a fast a pace throughout. Then it was night shift, followed by a day off as I continued the pattern of catching up on sleep. Now for the long run. Kitted and stocked up, out into the hills and trails I went. The legs were feeling pretty good....