The start of the program

Before we start a program, I have to write down what I did before the gold Coast marathon .....

"Here are the distances of my weekend long runs after Canberra marathon and before the Gold Coast. In addition to these, I rode a bike on the following Sunday for a few hours. During the week, I usually did one PCRG session and a Wednesday Tempo run (details of the Tempo runs are after the long run details). On the other days I generally ran 10k easy with a rest day on Fridays ......"

On Wednesday I got this ....

"I had a good look at the type of training you were doing. You tend to focus a great deal on running close to Marathon pace in training which I do feel is energy not well spent. I would prefer to see you focus more on your intense/fast sessions and to run at a comfortable pace in your remaining runs. Your long training runs were scarce and you squeezed in a few big days here and there which would have left you flat....."

And Pat is right that I didn't do as many long runs before the Gold Coast and there were more marathon pace sessions. I did pick up speed with PB's from 3k TT to Doomben Half, but my endurance suffered and I feel so much better having understood this.

I have an assignment .... July 24 to record 8 x 500 metre efforts. Then Pat will set goals for my next time trial.

AND ... I am doing a 10K race .... but that's a little later.

How could you not be? ..........




But there's even more .... in my program I record resting Heart Rate in the morning, which was about 54 this morning ..... not bad when you wake up next to a goddess.

It's not all good news, as I believe I have one of the top 10 overuse injuries of runners. This is more than likely Posterior tibialis tendonitis .... aren't you impressed with the information you can get on the internet? I am in the process of making an appointment with the Queensland Sports guys to work on this, before it gets out of hand.