Hints of Improvement in Marathon training: week 3 of 29
Posted On 13/04/2021
In only the third week of marathon training there are hints I’m on the right path.
To achieve a sub-3 hour marathon there is that nagging feeling my long runs are no where near fast enough. At around 6:00/km that is a long way from the 4:12/km required on race day.
My third long run hinted improvement is on the way. A little faster than 6:00/km. More importantly it felt so much easier. Something clicked and run felt right.
There was a flow to it. Running was natural.
With 26 weeks to go we don’t need to be smashing out race pace times. This is still general preparation. This is the time to focus on building the base and letting the body adapt.
Details as follows:
Workouts: 5/4/2021 – 11/4/2021
Monday, April 5, 2021
Run Completed: 4.44 km ~ 31:18 (7:03 min/km) Post Workout Notes: Run with Ace at his pace
Run Mid-Long 1:36 Planned: 1:36:00 Z2 Completed: 14.76 km ~ 1:20:23 (5:26 min/km) Post Workout Notes: Jaya kept me company on her bike. Just ran at what comfortable which ended sitting perfectly in zone 2. Kept to 14.7km because of extra 4km an hour earlier
Tuesday, April 6, 2021
Wednesday, April 7, 2021
Run – VO2 Max Billat 30:30 30sec @vVO2m / 30sec @ 50%vVO2m until unable to run Completed: 5.82 km ~ 34:02 (5:50 min/km) Post Workout Notes: 15x ran it better than last week, but only one extra rep
Run Completed: 1.39 km ~ 9:30 (6:52 min/km) Post Workout Notes: Extra cool down
Thursday, April 8, 2021
Run Easy 20-60min Z1-2 super easy, relaxed Completed: 5.54 km ~ 34:20 (6:11 min/km)
Friday, April 9, 2021
Run LONG 2:14 Planned: 2:14:00 Z2 Completed: 22.59 km ~ 2:14:06 (5:56 min/km) Post Workout Notes: Felt way better than last long run. Relaxed and nothing really a struggle. Pace a bit better and only some mild decoupling around 2:00
Saturday, April 10, 2021
Run Easy 20-60min Z1-2 super easy, relaxed Completed: 5.5 km ~ 40:00 (7:16 min/km) Post Workout Notes: Run with CC. Legs smashed
Sunday, April 11, 2021
Run Completed: 4.1 km ~ 23:22 (5:41 min/km) Post Workout Notes: Still feeling the long run