Wednesday, 5 November 2008
.......Where to go from here! This has nothing to do with the reason I have not posted for 2 weeks (that's due to a combination of lack of running and a temporary ongoing home computer malfunction - bloody thing won't come on). ....do I continue running - of course. ............training for marathons - yes. ........................exclusively for marathons - well!. .........After Amsterdam Austin advised that I should concentrate on shorter distances for a while as marathons tend to blunt speed. Although to be quite honest I had no problem with my speedwork coming into the marathon - after all it is my marathon time (PB) that is so out of sync (slower) with my times at the shorter distances. So perhaps it is a few weeks or months of endurance training I need - long slow runs at low(er) HRs - before embarking on a race specific programme involving a shorter (4 to 5 week) period for speedwork. I know Thomas is going back to a high(er) mileage regime for his next marathon commencing with a base period of "aerobic" running under 80% HR. Jamie is following the Pfitz/Scott programme for Advanced Marathoning which also starts with the traditional "endurance phase" before embarking of lactate threshold and race specific speedwork. This programme comes heavily endorsed by those who have reaped the benefits from it. However I have a few concerns with the programme in that (1) the endurance phase still involves fairly challenging lactate threshold runs @ 15k to HM pace and (2) the peaking phase includes 3 x 8-15k tune up races the day before long runs. Recovery where are you? or is this scheduled "back to back hard days"? So if there are any other suggestions out there (for marathon training that is) i'm all ears. While i've heard of Lyiard method and have a fair idea of what it involves perhaps someone could direct me to a definitive text on the subject. Running I did get back to running since Amsterdam and even took in a 4 mile race last Sunday, topping out recovery week No. 2 with about 20 miles. I couldn't have asked for a better course to beat my softish 4 mile PB of 25:19 set at the start of the year. However I could have done with a better body - no niggles as such but just not enough speed, endurance or kick to take me over the threshold. However, despite my reducing splits of 06:07, 06:17, 06:25 & 06:27 I did manage to make the threshold and equal my PB, crossing under the line in 25:19 exactly - so not too bad........or too good for that matter. I wouldn't mind but 2nd and 3rd M40 came in at 24:36 and 24:40 respectively (well within my range on a good day with the wind blowing in the right direction). Cross training (code for tri) While I promised myself a recovery from running by swimming and cycling to renew my enthusiasm for triathlon (i'm certainly going to include more of these in 2009) I failed miserably on the bike (something to do with misplaced shoes) but managed to get in a few decent swims with a 3k pool swim last week in 61:28 (my longest swim ever - the last km actually felt better than the first 2 - perhaps it's a matter of getting over the boredom threshold) and another 1.5k swim this week in 28:43 with 2 x 500 easy, concentrating on form, and 1 x 500 steady (splits of 09:54, 09:54 & 08:55).