Week 11 – Comrades Buildup inc London Marathon

7 Weeks to Comrades

After 2 x 100+ mileage weeks we hit another mini cut back \ taper week before London Marathon weekend. The focus to replicate Manchester build up and nutrition loading for the race effort.  The plan was to hit 5:30 – 5:35 pace for half way and then either switch to Comrades HR effort or push on for another PB attempt.  Again running with comrades training partner Steve (Way) we hit 10 miles at about 56 mins and the half way point on schedule at 73 mins, after a very quick discussion we decided f*#k this and switched to Comrades effort (140 HR \ 6-6:15 m/m pace). Defiantly the correct decision as the second half felt very easy, even stopping 3/4 times to say hi to mates and a family kiss and cuddle stop, resulting in a 02:34:32 finish, legs feeling good Monday morning for 6 mile recovery jog and ready to hit my first official easy cut back week before a 3 week trip to the St Foy, in the French Alps on Friday 03rd.

Nutrition – Week 11 Summary

Zero carbohydrate diet for 3 days Monday 4g, Tuesday 14g and Wednesday 4g carbs. (Bloody meatballs on Wednesday 10g carbs, note to self ready the label better). Then loading for Thursday to Saturday with a plan to try and hit 680g carbs on Saturday as a test following 500g pre Manchester.  I have decided that the increase was not beneficial and on the Saturday and Sunday didn’t feel as good as the lower load for Manchester, this was a good exercise for planning for Comrades.

Race day Nutrition

Plan was following the same strategy, however once I switched to Comrades effort I also stopped fuelling for the run, so after the 10 mile gel I took no further nutrition, also I didn’t take on any water during the run.

Sunday up at 06:00 for breakfast;

  • Peanut Butter Porridge Pot by Fuel
  • 1 x Warburtons Cinnamon & Raisin Bagel Thin with Almond Butter and Sliced Banana
  • Coffee

06:30 – 08:00 – Pre-loading

Race Nutrition – Race start 09:00

15 minutes before race start

Post Race

Weight Target 66-67kg Training – 65kg Race Weight

Weight dropped to 64.4kg after carb depletion and last weigh in on Saturday morning was 65.8kg so build-up weight was on plan.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
22/04 64.7kg 1.8 54.6 69.1
23/04 65.4kg 1.9 56.0 68.6
24/04 65.9kg 2.2 56.9 68.2
25/04 65.4kg 1.9 57.3 68.5
26/04 64.4kg 1.5 56.5 69.1
27/04 64.7kg 1/7 55.5 69.0
28/04 65.8kg 2.1 35.5 70.1

Training – Week 11 Summary

Weekly Totals: (9 sessions)
Total Miles: 70.55 Miles Avg Pace: 6:51 m/m Time: 08:03:15
Week 22 – 28 –  March Summary:
DATE Summary Avg Pace Avg HR
22/04

7 Mile – Morning Run – Carb Depletion Day 1

7:46/m 113
23/04

6.5 Mile – Morning Easy – Carb Depletion Day 2

7:54/m 113
24/04

4 Mile – Morning Easy – Carb Depletion Day 3

6 Miles inc. 3 x 1k (90) – Carb Depletion Day 3 / Run 2

7:50/m

6:52/m

114

129

25/04

6 Mile – Final Carb Depletion Run pre Pilates

1 Hour Pilates

7:06/m 125
26/04

8 Mile – Steady Morning 60

7:30/m 124
27/04 3 Mile – Easy / 1 mile tempo / Easy

3 Miles – with some strides

7:19/m

7:02/m

126

129

28/04 London Marathon (1:13 halfway before switching to Comrades effort) 5:51/m 146

Kit

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 67 Jan-2019
Nike Zoom Fly Flyknit UK11 – Dark Grey/Black/Atmosphere Grey/Metallic Pewter Training Road 676 Jan-2019
Nike Zoom Fly Flyknit UK11 – Wolf Grey / Black-Blue Fury Training Road 318 Mar-2019
Nike Zoom Fly Flyknit UK11 – Blue Orbit/White/Photo Blue/Black Training Road 0 Apr-2019
Nike Zoom Fly Flyknit UK11 – Sequoia/Olive Flak/Light Bone/Black Training Road 0 Apr-2019
North Face Ultra MT Mountain 83 Mar-2017

Week 10 – Comrades Buildup

8 Weeks to Comrades

Up to 113 miles for week 10 including back to back 20 miles runs for the weekend, with the Saturday run incorporation the East Cliff Quarter Marathon. (See training summary below)

Now for another mini taper week to replicate Manchester build-up, maxing at 70 miles including London Marathon.

Easter treat ordered 2 x pairs of Nike Zoom Fly Flyknit. Loving the Flyknit and using the Zoom Fly for training miles and 4%’s for racing.  This is my 4th pair of the Flyknit ultra-lightweight upper.  Even with the increased weight compared to my old New Balance 1400’s they are great for 100+ mile training weeks and the leg fatigue is defiantly reduced.  See end of blog post for kit summary.

Nutrition – Week 10 Summary

Increased calories and carbohydrates for week 10, calories to stabilise weight during 100+ mile training weeks, carbohydrates increased during the week with sessions Wednesday, Saturday and Sunday.  Saturdays run was pre-fuelled with carb based breakfast (see below)

Saturday Long Run + Race – Fuelling Plan;

  • Breakfast – Small bowl oats, milk and peanut butter + Cinnamon Bagel Thin, Banana & Peanut Butter
  • Coffee
  • Pre-Load – 500ml Maurten 160 drink mix
  • Long Run –

Recovery

Carbs in Saturday evening meal and Sunday breakfast (Small bowl oats, milk and peanut butter + Bagel Thin & Peanut Butter) pre non-fuelled 20 mile Moors Valley run.

Next week will see 3 day carb depletion starting Monday – Wednesday before gradual loading pre London Marathon next Sunday.

Weight Target 66-67kg Training – 65kg Race Weight

Started week in 65kg range following big training weekend. Increase in calories and carbs for higher mileage week, weight staying consistent in high 65’s low 66’s.  Even with increase weekend carbohydrate and calorie intake saw weight drop to 64.7 Sunday morning pre second 20 mile run.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
15/04 65.4kg 1.9 56.5 68.5
16/04 66.4kg 2.4 56.3 68.1
17/04 66.5kg 2.4 55.9 68.1
18/04 65.8kg 2.1 55.8 68.5
19/04 66.3kg 2.3 57.3 68.0
20/04 66.1kg 2.2 56.6 69.2
21/04 64.7kg 1.8 54.6 69.1

 

Training – Week 10 Summary

Weekly Totals: (10 sessions)
Total Miles: 113.15 Miles Avg Pace: 7:12 m/m Time: 13:34:29

Main interval session this week was an early Wednesday morning session, 5 x 1k tempo (6:05/m, 6:08, 6:05, 5:55, 5:55/m) + 5k progressive (6:15/m avg – 6:28, 6:15, 6:06/m)

Double Weekend 20 mile runs with Steve, Saturday including 7 mile steady + Rotary Quarter Marathon  (2nd Place xx.xx – awaiting result + 6 Steady. Then Sunday 20 miles on softer trail with 4 x Moors Valley loops.  Tired legs with 2 bigger weeks following Manchester.

Week 15 – 21 –  March Summary:
DATE Summary Avg Pace Avg HR
15/04 Morning 15 07:37/m 118
16/04 60 Easy – 7.5 miles
Afternoon Progressive 4
07:57/m
06:50/m
113
125
17/04 5 x 1k tempo + 5k progressive
Afternoon Easy pre 🇿🇦💉
06:56/m
07:32/m
138
116
18/04 Morning 11 pre Pilates 07:25/m 119
19/04 Half day Friday
40 Afternoon Easy
07:39/m
07:31/m
115
118
20/04 20 miles inc Rotary Quarter (2nd) 06:29/m 141
21/04 Moors Valley 20 (4 Loops) – 20 miles 06:58/m 128

Kit

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 673 Jan-2019
Nike Zoom Fly Flyknit UK11 Wolf Grey / Black-Blue Fury Training Road 283 Mar-2019
North Face Ultra MT Mountain 83 Mar-2017

 

Week 9 – Comrades Buildup

9 Weeks to Comrades

Following Manchester marathon the plan was to keep rolling with 2 more bigger weeks before another mini taper for London Marathon. This will follow an easy week and then heading off to Sainte Foy in the French Alps for a 3 week training camp with Comrades teammates Gerda Steyn and Steve Way.

So back to 100 miles with a focus on a mid week interval session to hopefully wake up the legs, then my introduction to a Comrades training run favourite of Steve’s, 50k run consisting of 4 x lytchett loops (Hilly 7 mile loop).

Nutrition – Week 9 Summary

With the aim on recovery and to keep mileage rolling new nutrition targets for base nutrition with a slight increase to carbohydrate intake.  15% Carbohydrates, 20% protein, 65% fat. These are loose targets with a top out at 150g carbs per day to include calorie increase for training load.  Again increased load for Saturday and fuelling for Sundays 50k inc long run fuelling;

Long Run – Fuelling Plan;

Recovery

Weight Target 67-69kg Training 65kg Race Weight

Up to 67kg following Manchester and a bit of a treat day Sunday, weight then stabilised back into 66kg range before dropping into 65kg range over weekend.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
08/04 67.9kg 3.4 53.3 67.4
09/04 67.4kg 3.1 55.3 68.1
11/04 66.8kg 2.7 54.6 68.0
12/04 66.7kg 2.6 55.2 68.5
13/04 65.7kg 2.2 54.7 68.5
14/04 65.8kg 2.1 55.3 68.5

 

Training – Week 9 Summary

Weekly Totals: (9 sessions)
Total Miles: 100.17 Miles Avg Pace: 7:18 m/m Time: 12:10:40

Main interval session this week was Wednesday evening, Intervals 16, 12, 6, 3 (3)

Split Summary
===
16:00 – Distance 2.83m (5:39/m) 145/154bpm
12:00 – Distance 2.21m (5:26/m) 151/158bpm
6:00 – Distance 1.12m (5:21/m) 153/159bpm
3:00 – Distance 0.57m (5:15/m) 152/160bpm

Week 08 – 14 – April Summary:
DATE Summary Avg Pace Avg HR
08/04 6 Miles – Recovery Fun 07:42m/m 116
09/04 Morning Easy Effort 10 07:50m/m 120
10/04 4 Miles Morning Easy
Intervals 16, 12, 6, 3 (3)
08:01m/m
06:36m/m
112
137
11/04 9 Miles Morning Run
Pilates – 1 hour
4 Miles Easy Afternoon
07:38m/m
07:25m/m
113
115
12/04 80 Minutes
Sports Massage
07:37m/m 115
13/04 Morning Run inc progressive Poole parkrun (17.55) 07:11m/m 126
14/04 50k – 4 x Lytchett Loops (31.23 miles) 07:03m/m 133

Kit

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 640 Jan-2019
Nike Zoom Fly Flyknit UK11 Wolf Grey / Black-Blue Fury Training Road 216 Mar-2019
North Face Ultra MT Mountain 83 Mar-2017