Weakness At High Intensity: Marathon Project 2021 week 4/29
Weakness at high intensity.
This week pointed my weaknesses at the top end speeds.
My vVO2max has been estimated based on longer distance race times. It is now clear I have over estimated my pace at this intensity. Struggling to hold onto for 3 minutes doesn’t equate well to a pace being held for the full 6 minutes.
It does raise the question:
Do you still get much out of a training session if you run out too fast and crash and burn for the remainder?
I there is some value to these runs. It may not just be physical, but the mental side of pushing your limit while also getting clear feedback where you current limits are.
On the other hand. If this was every interval run we would miss out on the extra benefits. Getting the pacing right. Nailing the execution. Maximising time at the right intensity. That is the gold standard.
I didn’t hit the gold standard this week. But I am still happy with the training overall.
Workouts: 12/4/2021 – 18/4/2021
Monday, April 12, 2021
Run
Easy
20-60min Z1-2
super easy, relaxed
Completed:
8.11 km ~ 45:21 (5:35 min/km)
Tuesday, April 13, 2021
Run
Easy
Completed:
4.42 km ~ 29:11 (6:35 min/km)
Post Workout Notes:
With CC
Run – Hills
Hill Strength Circuit
100m run
10 Squat jumps
100m run
20m skipping
100m run
20m heels to butt
100m run
20m side split squats
100m run
30 hops, locked knees ea leg
Fast run remainder distance…. jog back down
Total 3-6 reps
Completed:
6.23 km ~ 43:43 (7:01 min/km)
Post Workout Notes:
Peaked a higher HR.
Chose a different hill & stuffed the distances on 1st rep, so extended out on the flat top. Went for a4th rep but left knee said ‘no’
Wednesday, April 14, 2021
Run
Mid-Long 1:36
Planned:
1:36:00
Z2
Completed:
4.01 km ~ 32:08 (8:00 min/km)
Thursday, April 15, 2021
Rest Day
Friday, April 16, 2021
Run – VO2 Max
3×3@vVO2 / 3
Completed:
11 km ~ 1:10:37 (6:25 min/km)
Post Workout Notes:
Think I’ve overestimated my vVO2. Can’t hold it for 3:00 let alone 6:00. Plus went out too hard over1st 100m and it led to a big crash & burn
Saturday, April 17, 2021
Run
LONG 2:20
Planned:
2:20:00
Z2
Completed:
25.13 km ~ 2:20:07 (5:34 min/km)
Post Workout Notes:
Focused on maintaining cadence for whole run. Definitely helped the latter half. Decoupling fromabout 2:00, but less of a slow down
Sunday, April 18, 2021
Strength Training
Full
Squat 6-8 58: 8
SL Calf Raise 8-12 58: 10
Pull 6-12: 9
Press 6-12 28: 9
Core ✅
Completed:
20:00
Run
Easy
20-60min Z1-2
super easy, relaxed
Completed:
5.17 km ~ 30:24 (5:52 min/km)
Totals
Completed Run:
64.07 km ~ 6:31:35
I’ve been running for over 2 decades to get here. Have a read of where how it all started in Starting My Running Story.
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