So, marathon training is finally here. Not too eventful, great to get the countdown started. My off-season running follows the same basic pattern, but less intense. I've adapted my half marathon schedule, taking an idea from the Hanson brothers of not making the sunday run too long, and doing the recovery run the next day while tired. Each sunday alternates between long and shorter runs rather than backing off every 6 or so weeks, and not longer than 26k so as to not be too fatigued for the rest of the week and affect speed runs.
Last week and this:
Monday 23rd easy 10K
Tuesday gym
Wednesday 2.5K warm-up; 14x1min repeats sub-3:50/km pace with 1 min recovery, 1.5k cool-down approx 9K.
Thursday gym
Friday 2.5K w-u; 4x4min repeats 3:50-4:00/km pace with 90 sec recovery, 1.5k cool-down approx 9K
Saturday exercise bike 45 minutes (9k equivalent) after gym routine.
Sunday easy 16k
Monday 30th easy 10K
Tuesday gym
Wednesday 2.5K warm-up; 8x2min repeats sub-3:50/km pace with 1 min recovery, 1.5k cool-down approx 9K.
Wednesday 2.5K warm-up; 8x2min repeats sub-3:50/km pace with 1 min recovery, 1.5k cool-down approx 9K.
Thursday gym
Friday 2.5K w-u; 4x4min repeats 3:50-4:00/km pace with 90 sec recovery, 1.5k cool-down approx 9K
Saturday exercise bike 45 minutes (9k equivalent) after gym routine.
Sunday easy 13k
Sunday easy 13k
Enough of the technicalities. Being Chinese new year, I went with my wife to a big group dinner. I managed to control myself, even faced with barbeque pork.
What got me was the other white guy there, considerably overweight, advising me that I'd enjoy myself better next time if I didn't drive and had a few more drinks. I diplomatically said I'm not a big drinker any more. The voice in my head was thinking more along the lines of "drinking like a fish, having a BMI of 35 and being a prime heart attack candidate is not for me, so keep the advice to yourself." I got quiet in the last hour or so as I'm now used to getting a good night's sleep and get tired after 10:30. It's become another tool in my training, and while it sounds dull to some, the feeling I'll get at this year's finish lines will have no comparison.
Yay for marathon training! I sometimes avoid parties where some people attend with the sole purpose of drinking. A lot of these people can't understand that I can have a ball without alcohol in my system...humanity is very shallow sometimes.
ReplyDeleteHi Johann - I only drink a little "drink less, but drink better" as it says above the door of my favourite wine shop. Some people think that booze is all there is and look puzzled when I say I love to run, though the flip side is the admiration from some that I've done "the impossible".
DeleteI am so impressed with people that go from being seriously over weight to being an athlete. It shows that people can change and that we can basically do anything we set our minds to. Its nice to remember how lucky we are every once in a while.
ReplyDeleteNice training, can't believe you are running Calgary. Next time I am up there we should meet up for a run. - M
Thanks M - I'd love to do more mileage, but it can provoke hamstring and/or ITB trouble.
DeleteCalgary 1/2 was my first race in 2009, been back every year since. I seem to alternate with the full - next year I'll probably do the half if I can BQ this May.
Let me know when you're next in town, a meet and run sounds great.