Building some base in MM week 2

Three sessions in week 3 = 50km and more importantly 375minutes, which means I am slightly ahead of the same point of MM week 2 in 2010.

“Ran” (and I use the term loosely) 24km on trails in 3hrs 22min 27 secs. HR 126.
12k splits 1.29/1.53.

The aim of this session was to take my tired legs (from the 20km the previous day), and make them stay active for the best part of 3 hours plus, at heart rates mostly above 120 beats per minute, which should have a similiar effect on the legs to that achieved by running for 44km straight. Not interested in high intensity or even medium intensity running for an OD style workout/session. As I read in “Serious training for serious athletes” (Sleamaker) back in the 1990’s the aim of an overdistance (OD) style session is building strength, and fat burning ability, and it should feel “guilt producingly easy”, because if it doesn’t its not an OD session but more of an LFD (Long Fast Distance similiar to or aka the Medium Long Run) or LSD (Long Slow distance) type long run…With that goal in mind and my program calling for a 180min long run, I set about trying to put 3hours plus on the board.

An overdistance session was an attractive option because by today I was most certainly sick with a head cold, and so instead of passing on my virus to other people, or risking blackout or severe dehydration (it was very tempting just to stay on the couch), a low intensity OD session was a good way to ensure I got the leg strength gains scheduled for this weekend, without overstressing the rest of my system too much. In addition I have had a lot of knee soreness in recent weeks due to too much running on concrete and bitumen, so I was keen to run on trails only, and explore how the NB minimus shoes that Aaron gave me would fare on a full scale 3 hour long session, especially as they don’t have enough cushioning for my knees to survive using them on roads for too long…

Wasn’t feeling like doing anything, but forced myself out there after the rain settled down a bit and a few domestic responsibilities were done.
So I loaded up the hydration pack with a few drinks, the Powerbar Gel blasts I was keen to try out, a Gu that Simon gave me, and even filled up the bladder in the hydration pack with 3L of water too. Wasnt sure how the water would go as it was the first time I had used the bladder in this pack. Unfortunately the water in the pak tasted horrible, either because I used the kitchen sink tap or because the plastic bladder hasn’t been used before, or some reason, or maybe I am just getting soft…Decided not to drink that and instead rely on my sports drinks a Gel and a bottle of water. The minimus trail shoes were going great! although you can feel the road pretty strongly on the few that I crossed on my way out to some of my favourite local trails. The weather got better as I went out there, and although I was sick for sure, it wasn’t bothering me that much except for the low energy levels, which were very significant. Diverted to some soft sand trails to avoid some dogs, and this was hard going, but still got to about 9k in 1hr 13.

Found some decent rhythm in the next 3k (16min or 5.20 per K pace), which is one of my favourite trail sections because there are no obstacles like roads, or bluemetal rocks, soft sand etc to slow you down. This brought me to the top of a hill in 1.29, and given I was aiming for 3 hours plus, I figured I should turn here at 12k from home. I went for the first sports drink pretty early about 30-50 minutes in, and then had about another 200-300ml at halfway, and used my Gel about 30-40min after that which worked well. It wasn’t that hot so drinks not a big issue although it was warming up a little. Saw kangaroo and rabbit tracks, but didn’t see any out and about. Spotted 3 black cockatoos near the turnaround which was cool, as I always like seeing them out on the trails.

Saw a burnt out car which was still burning. I had my phone in my hydration pack and got a text from my wife,, so stopped to phone her for about 10minutes, and also spent about 5 minutes texting someone else, so those big breaks of 15minutes are part of the reason it took me an extra 24 minutes on the way back, but also because I took more walk breaks, and had a niggle at one stage, plus energy levels getting very low due to the head cold. The Gel at about 2hrs 30min seemed to help me pick up the intensity a little. The shoes were excellent, and I would take them on a long trail run again I think, as long as its mainly trails and not roads. The Powerbar Gel blast seems pretty good, maybe better than Gu’s but not sure on that. Although this run turned into a bit of a hike and had lots of breaks at times, I still think the 202 min out there was very helpful for my Melbourne Marathon hopes, and a good one to ensure I maintain plenty of strength after the two 3 hour runs with V last month.

However I knew once I did this session that I would have to go into hibernation for awhile to beat the head cold, and 2 days later as I type this I have endured extreme sore throat especially on Monday which was soothed by salt water gargling, and am reaching for tissue box to blow my nose every 5 minutes. So just have to be patient, and ease back into some easy runs, mybe a medium long run, when the body heals enough, but intervals are totally off the table until I get over this sickness.

This OD long run gave me 50km and 375min for the week, which for mileage or minutes trained is about my 4th or 5th best week this year, so a good slab of base this week, even though my intervals plans are running well behind schedule, and probably won’t restart until next week, I think the MM hopes are looking pretty healthy at this stage, just need to stay positive and wait for the opportunities to come again to reload the substantial ramping up I am building towards hopefully. While most of the sessions at BTRC have been a little bit cruisy except for maybe the mount st repeat and the last 3k intervals session, and I need to manage my knee issues, I think going there has given me a good headstart on my MM plans, so need to make sure I make the most of that, and not let this sickness and other obstacles derail the foundation that has already begun. Onwards and upwards…

Ran 20km in 1hr 48min 20 secs. Heart rate 159.
Medium long run session, and aimed to run it hard with haeart rates around 170’s if possible, but felt low on energy and unwell for the second day in a row, so decided to back off on the intensity a bit early on and see how I felt. Only took one 600ml sports drink with me as a handheld.

Was a bit surprised how fast my times were given my effort level was lower than race pace but still more on the high intensity side. Got to 6km in 30.09 so right on 5.01 per K. At that stage was feeling like I might even get close to my 1.41 PB for this local course which I did on 18th August 2010 and finishes with some big hills at the end. However after about 40 minutes that low energy feeling started to kick in a lot, and despite trying to hold some intensity was only able to get to 10k alongside the freeway in 51min 09 secs.

Still moving the best I have for awhile, but not feeling good in the head when I tried to push the pace, so relaxed a bit and concentrated on hitting about 5.15-5.30 pace which is not too hard, but not the speed I like to do on long runs at the moment either. Saw Dennis out there doing a 130km ride alongside the freeway for his triathlon goals. Despite backing off a bit in intensity still got to 14km in 75min 15 which although just over 6 minutes slower than my 14k split in the Perth Half Marathon the previous weekend, is still a pretty good split about 5.20 per K pace. Last 6k low on energy, and took it very easy, especially with the hills in the last 3km, and cruised in for 1 hr 48min, which while a bit slower than I’d hoped, makes sense given the low heart rate. The next day I was pretty sick, which confirmed my suspicions that I was getting a head cold as early as Friday before this run. Overall pretty happy with this run, which confirms again I am hitting a better level than this time last year. Not by heaps, but still significantly better.

6.19km in 45min 08 secs HR 126.
Trails run near home. Took it very easy (Heart rate 126 at end) , and my knees liked the softer surface. Still a bit sore from the race on Sunday, but not as bad as it was on Monday. Thats a good sign, cos it means I worked hard enough to get some significant soreness in Sundays race. Just explored local trails a bit mostly. a fun! recovery run.