Now we’re suckin’diesel
Last week’s drama with the sprained ankle is now forgotten. I’ve had an excellent week running – hitting all of my goals. Let’s review.
Last week’s plan
Last week’s running plan was quite simple:
- 4 runs – 1 x 10 – total 20k mileage
- Training plans!
- Book next marathon…
How did I do?
- Healing – stayed off running until last Weds – and this allowed the sprained ankle to heal. I’m taking better care running in the dark and hopefully will avoid tripping over stuff in the undergrowth again.
- 4 runs including 1 x 10k. Spot on:
- A 5k at 6.23 av pace (that’s minutes/km)
- A 5.3k at 6.08 av pace
- A 6k at 5.45 av pace and
- A 10k at 6.17 av pace
What pleases me about the runs is that I exceeded my target of 20km by running 26k in total. The runs are earliest to latest showing I am getting a bit faster as I get back into the routine. I’m pleased with the 10k average pace. Although, I felt it afterwards. That’s when some tender recovery came into it’s own. I stretched properly, did some pilates and used some cold water in the shower to take the heat from my muscles. The morning after, I did some gentle cross training – walking around town and some more gentle pilates stretches. It’s helped me to feel better quicker and I should be in good condition for tomorrow’s new week.
Training plan & next marathon
Having booked my spot in the Reading half marathon, I decided my next full marathon is going to be…the Connemarathon. It’s in Connemara, it’s a marathon and..ooh!.. do you see what they did there? Clever. Anyway, Reading half is on April 3th and Connemarathon is on April 10th. That leads me to this:
My training plan.
We’re here in Week 1. Today, Monday I’m running 0k and tomorrow, Tuesday, I plan to run an easy-as-we-go 5k. Wednesday run be a standard 5k, building to a longer run Thursday and so on till my key run of the week; Sunday’s Long Slow Run (LSR) of 15km.
Although my running has been inconsistent, I still managed to run in the last year. Just enough not to start from scratch. 11 weeks isn’t long, after all, and it will have been September 2014 since my last marathon (over 18 months). I aim to peak around week 7/8 and taper off – using the Reading half as a training run before my big push.
Training plan notes
Although a plan is better then none, I wouldn’t recommend this for anyone but me. As discussed before, only you can know you. After Sunday’s LSR and subsequent recovery – which is borne from practise i.e. I know what I have to do to get over it – I’m encouraged to try this routine. But I’m taking responsibility for myself here. That includes making the training more important then other stuff (such as boozing, eating out and sleeping in), looking after myself (eating better, de-stressing and doing cross-training) and listening to my body. There’s a 10% rule – which is explained here at Runner’s World – which is sensible. Although my mileages (why mileages? Should it be kilometerage? Ah –oui) doesn’t strictly follow that rule, I’ll throttle back where I have to as I go.
My goals for Connemarathon
The core goals are:
- Run entirety (with no walking breaks) of the marathon
- Not be completely destroyed afterwards
The secondary goal is:
- Finish in 4 hrs 30 or less
The stretch (which means it can be jettisoned if needs be)
- Finish in 4 hrs 0 or less
This week’s plan
Run week 1 scenario with a total mileage of 43km. While that’s almost double last week’s (breaking the 10% rule), I’m going to be running slowly all week and focusing on recovery after each run. We’ll see if I’m being courageous or hubristic next week.
Till then, Keep on Going…