Week 2 – Comrades Buildup

16 Weeks to Comrades

So just to clarify I’m not doing a 17 week plan for Comrades, my Comrades specific sessions will start in April.  But this blog series will cover my build up with Manchester and London Marathon included as build up races (Not target races)

Nutrition – Week 2 Summary

Goal carbs on normal training days to just below 50g, increasing to approx. 100g on high intensity days or high mileage. With a race day nutrition test on Sunday.

Race day nutrition;

Weight – Race Weight Target 65kg

Weight is dropping nicely, keeping an eye on fatigue levels. when down to 66-68kg will increase intake to maintain weight as mileage builds.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
18/02 70.6kg 5.1 48.6 66.5
20/02 71.5kg 5.4 50.0 65.8
23/02 70.8kg 5.1 49.7 66.3
24/02 71.1kg 4.8 48.5 66.8

Weekly tracking will start 17/02, all weight records will be first thing Sunday morning.

Training – Week 2 Summary

Weekly Totals: (11 sessions)
Total Miles: 90.2 Miles Avg Pace: 7:04 m/m Time: 10:36:58

Focus to build mileage and keep pace steady to through the week, key sessions 4 x Colehill loops, undulating 18 miles and Wokingham Half.  Plan for Wokingham was to run to feel on effort and hamstring target pace 6:00m/m, pace felt good slightly quicker and kept even splits for a solid run just keeping inside 76 mins.

Plan to increase mileage to 100 miles for week 3 with a progressive 20 mile effort at the Wimborne 20 – 3 lap course

Week 2 – 18 – 24 February Summary:
DATE Summary
18/02 8 Miles Steady (7:10m/m)
19/02 11 Miles Steady (6:53m/m)
4 Miles – Easy (7:11m/m)
20/02 18 Miles – 4 x Colehill Loops (7:13m/m)
21/02 60 Minutes Easy Progressive (7:30m/m)
Pilates – 60 Minutes
4 Miles Easy (7.28m/m)
22/02 10 Miles Undulating – Steady (7:22m/m)
Sports Massage
23/02 11 Miles Steady (7:23m/m)
24/02 1 Miles warm-up (7:53m/m)
Wokingham Half Marathon (5:48m/m)
1 Miles cool down (8:22m/m)

Reset Training – Low Carb Diet (Keto)

17 Weeks to Comrades

Firstly a training update, base had been building well in December (316 miles) but picked up a hamstring niggle end of the month. January (259) was steady mileage with a few sessions, however each session kicked off a issue with the hamstring.

January 2019 – Monthly Totals:
Total Miles: 259.36 Miles Weight: 75.8 kg Avg Pace: 7:13 m/m Time: 31:10:34

February – RESET – Plan to resolve Hamstring niggle with a combination of a break from running, Pilates, Sports Massage and physio.

Nutrition

With the break from running it’s given me the opportunity to again focus on the nutrition side of my training, something that went very well in the build up and race for the 100k World Championships in September.

The main focus has been a reduction in intake and controlled carbohydrate consumption, during the 100k build up I was using a low carb approach but not monitoring the carb intake just the overall calorie intake.  This time I am planning to use a Low Carb Diet (Keto) approach with a avg. 50 – 75g carbs per day during my standard diet with an increase for  training load and racing.

Overview of intake 06/02 – 12/02

Nutrition – Week 1 Plan

Keeping to low carb target during build-up of miles, increased carbs for weekend 30 miles and help with fatigue and recovery after a decent week of miles from the previous 0 mile week.

Weight – Race Weight Target 65kg

Race weight is 65kg, in 2017 my race weigh was 71kg,  I am looking to get back to 65kg for Comrades.  A little over indulgence over Christmas has started the year at a healthy 75.8kg.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
01/01 75.8kg (159lb)
08/02 73.88g (159lb) 7% 45.7% 64.6%
13/02 72.1kg (159lb) 6% 47.4% 65.7%
17/02 71.0kg (159lb) 5.3% 48.1% 66.3%

Weekly tracking will start 17/02, all weight records will be first thing Sunday morning.

Training – Week 1 Plan

Weekly Totals: (6 sessions)
Total Miles: 65.38 Miles Avg Pace: 7:14 m/m Time: 7:53:03

Training has resumed 11/02 with easy 5 miles, this will increase over the week whilst monitoring the hamstring.

Please with weekly progress, DOM’s later part of the week following 7 days off.

Week 1 – 11 – 17 February Summary:
DATE Summary
11/02 5 Miles easy effort (7:18m/m) + Sports Massage
12/02 Rest
13/02 50 Mins Steady (6:53m/m) – 7.27 miles
14/02 11 Miles Steady (6:45m/m)
15/02 10 Miles Steady (7:19m/m) + Sports Massage
16/02 15 Miles – 3 x Moors Valley Loops (7:12m/m)
17/02 16.5 Miles Easy/Steady (7:41m/m)