12 Weeks to Comrades
Nutrition – Week 6 Summary
New Kicks and More effort = more food
Main training days Wednesday, Sunday see increase in carbs, Saturday loading, Sunday pre run. Long progressive run was completed with no run fuel,just pre-loading and recovery.
Weight Target 67-69kg Training \ 65kg Race Weight
Weight has dropped into 67kg range during week due to the increase in effort and volume, so I have increased calories and carbohydrate intake for days with keys sessions, this mainly involves adding sweet potato into the normal meal. Still keeping an eye on fatigue levels.
| DATE | Weight (Kg) | Fat (%) | Muscle (%) | Water (%) |
| 18/03 | 68.1kg | 3.6 | 52.4 | 67.5 |
| 19/03 | 67.8kg | 3.3 | 52.7 | 67.6 |
| 20/03 | 67.5kg | 3.1 | 52.6 | 67.8 |
| 21/03 | 67.1kg | 3.0 | 52.9 | 68.0 |
| 23/03 | 67.0kg | 3.0 | 52.5 | 68.1 |
| 24/03 | 67.7kg | 3.1 | 54.7 | 67.5 |
Training – Week 6 Summary
| Total Miles: 110.04 Miles | Avg Pace: 7:12 m/m | Time: 13:12:50 |
Building mileage towards first 100+ mile week, second week of intervals with 3 x 15 mins and increase long runs with a 24 mile run (3 x Lytchett Loops) on the Sunday, this is a core run used by Steve Way in his Comrades build up which we will be completing together.
| DATE | Summary | Avg Pace | Avg HR |
| 18/03 | 10 Steady | 7:15m/m | 129 |
| 19/03 | 75min Steady 6.5 Easy |
7:26m/m 7:29m/m |
130 118 |
| 20/03 | Morning 60 min 12 Miles inc 3 x 15 (5:48, 42, 44) |
7:32m/m 6:23m/m |
120 142 |
| 21/03 | Morning 10 Steady Pilates – 1 Hour Afternoon Easy 10k |
7:16m/m – 7:28m/m |
129 – 117 |
| 22/03 | Morning 10 Steady Sports Massage – 30 mins |
7:33m/m | 123 |
| 23/02 | 12 Miles Easy – 7 solo 5 with the boys | 7:45m/m | 118 |
| 24/02 | 24 Miles – 3 x progressive Lytchett Loops | 6:50m/m | 134 |
Kit
New training \ road trainers purchased, went for another pair of Nike Zoom Fly Flyknit. Very please with over 500 miles for first pair so going to stick with Nike Flyknits for training and 4%’s for racing.
| Make | Model | Description | Type | Current Mileage | Purchase Date |
| New Balance | 1400v6 | Red White AW18 – UK 11 | Training \ Road | 246 | Oct-2018 |
| New Balance | Summit Unknown | Black – UK 11 | Training \ Trail | 199 | Oct-2018 |
| Nike | Vaporfly 4% Flyknit | Red – UK 11 | Racing \ Road | 14 | Jan-2019 |
| Nike | Zoom Fly Flyknit | UK11 Grey | Training \ Road | 551 | Jan-2019 |
| Nike | Zoom Fly Flyknit | UK11 Wolf Grey / Black-Blue Fury | Training \ Road | 57 | Mar-2019 |
| North Face | Ultra MT | Mountain | 83 | Mar-2017 |