Plan of the Week 3: Monday 11th May 2014
What a difference a week makes. My new plan is working…not perfectly but close enough.
Last week, it all went a bit Pete Tong for Kogsy. I came to the conclusion that my old plan was taking me towards failure. With only a few weeks to my next marathon, I had to change my approach. And fast – or I’d crash and burn on June 1st.
Holy cow, changing the plan worked. Let’s review.
Planned vs actual
Last week’s plan was:
- Between Tuesday and Thursday, run a 5k, an 8k and a 5k.
- Saturday, go to Pilates class and run 5k.
- Sunday, run 15k including a slow hill.
Here’s what I actually achieved:
- Tuesday – 5.06km (I promise, the bit after the decimal becomes important later on…)
- Wednesday – 9.01km
- Thursday zero. Major problems at work in a ‘I-need-to-work-till-9pm’ kinda way.
- Friday – had planned to get missing 5k, but I was just too pooped.
- Saturday – Pilates class and 6.42km
- Sunday – 15.53km and ran TWO slow hills (well, the same one twice)
Planned total distance: 38km
Actual total distance: 36.02km (see, I told you the bit after the decimal was important!)
Variance: short 1.98km
Perfect is the enemy of the good
I missed one run (Thursday’s 5k). However, I had banked some extra distance on Wednesday and Saturday. This came handy when life-got-in-my-way and I had to skip running on Thursday and couldn’t make up for it on Friday.
I got a good enough result because my plan was challenging for me but flexible, I’ve ruled out the fancy speed work and stamina training for now (I’ll bring it back at a later day) and I kept on going to make up the lost distance when I could. Sunday’s run was really, really fun.
Why Sunday’s run was my best in ages
I’m very, very pleased with my Sunday run. Sunday was my Long-Slow-Run (I’ll talk more about this vital part of any runner’s training on Wednesday). The LSR is what develops the ability to go the distance.
Sunday was brilliant because I am starting to see the light through my recent fog. I was able to run continuously the whole 15km – except for pedestrian crossings and the bit where I thought I was dying.
Well, one has to wait for the green man on busy roads. The bit when I thought I was dying was great. This is because I ran up a hill – the same one that defeated me the week before last. I made it to the top (it’s quite steep) and then, feeling a bit puffed, walked a bit. Before running down it and back up.
So, I got some hill training into my LSR. Next time, I’m going to skip that hill as I want to get some distance. Considering where I was last week, I’m proud of myself. It’s the longest hill I’ve ever managed to beat. I’ve gotten up longer hills, but only ever by walking. And the view of Christchurch was pretty cool.
Learning from this week
Here’s what I’ve learned from this week.
- Sharpies makes a great training aid
- Make the plan fit the life I live not the life I wish I lived
- Make the plan MINE by taking ownership
I’ll explain the sharpie bit on Wednesday. Stay tuned!
Plan of the week: Monday 12th May 2014
As well as running, I’m setting another challenge. Here’s what I want to do next week:
- Between Tues and Thursday, run 6km, 8km and a 6km with some hill repeats
- On Sat run 6km and do Pilates class
- On Sunday, run 20km with target average pace of 6 min/km
- Pilates warm downs after each run
The other challenge is to do Wednesday’s run in the AM before I go to work. I would very much like to shift my running from evening to morning so I’ve got time for other activities.
So, it’s been a pretty good week. I’ve more-or-less hit my targets, despite work getting in the way. I’m feeling tired but happy and most importantly, I’m pretty confident I can get fit enough to run the marathon the whole way.
See you next time,