More Running Stuff
In between carving beer cans and folding underwear, I have snuck in a couple of running session to where I have just about reached my weekly program for the Melbourne Marathon, October 8.
Saturday - Long Run 35K
Sunday - Recovery 10K
Monday - Tempo 12K
Tuesday - Run with Pat 11K
Wednesday Midweek Run 21K*
Thursday - Run with Pat 11K
Friday - Rest
Total 100K (62 miles)
* I haven't added the mid-week run yet and my last long run was only 29K so will be adding a few K's to that one as well.
One of the main challenges will be to train faster or else I can not expect an improved time ..... think about this .... yes I know, I'm a genius!
My 3K Time Trial needs to be 11:07 and if I race a Half, the target is 1:29:37 according to McMillan. Thinking this was a bit of a stretch I read this and reevaluated the possibility.
The Tempo is a 6K warmup with 5 minutes as fast as I can consistently go. The idea is to improve lactate threshold and just in case I'm drinking 4 coffees a day to improve my latte threshold (leaving nothing to chance). This is the most important of all my runs (the Tempo) and so far I have hit 20:34 for the 5K. I will try to stretch the Tempo through to 8K over the weeks.
Pat's runs have a variety of speed sessions with 1K reps, 500 x 6, 30 second efforts and the like. It fits in to the program nicely and I need the people around me to make it work. You can see me in his video which explains the whole deal.
August is Mesocycle 2 so I have basically got the Endurance bit (Mesocycle 1) sort of done, and now I am working on Lactate as per the Pfitzinger (kinda). The way I see it, I have a cycle each month ........
posted by Toasty @ 5:00 pm
15 Comments:
thats some serious training, with the added speed sessions and locked in schedule I have good vibes about Melbourne for you
So when are you going to do some serious training ;-)
Carving beer cans? I hope you enjoyed the process of emptying them. Post a pic of said cans.
Oh, and good luck on your monthly cycles. I wouldn't want you to miss one and get all nervous.
You'll do fabulous in @ Melbourne - the mind is a powerful thing.
as always wise one, top notch info here.
i've decided to up my latte threshold as well.
will report back on progress to the wise one.
A cycle each month....so, which is your category?
You seem to be taking this training pretty seriously Toasty. Are you aiming for a big PB in Melbourne?
Big week there Toasty. Looking forward to catching up at MM.
latte threshold, nice.
Hope the program leads to a big PR at Melbourne.
Seeing all that pre-run stretching makes me cringe... but I'll save that for a Science-Geek Tuesday :)
Thanks for the link to that awesome story of the Father and Son. Incredibly touching.
Also impressed with the training schedule. I guess you need that sort of intensity to get 3:09. Good Luck.
Phew! At least i am improving my latte threshold - and I thought I ws slacking off!
Latte threshold! LOL!
I love your website. It has a lot of great pictures and is very informative.
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That's a great story. Waiting for more. » »
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