Week 7 – Comrades Buildup

11 Weeks to Comrades

Nutrition – Week 7 Summary

Second 110+ mile week finishing off with a 30 mile run on the Dorset, Purbeck coastline with Steve Way. Plan for the week consisted of 1 interval session off the back of last weeks first 24+ mile long run and the 30 mile effort.  Also took the opportunity to test out the new Hüma Gels at XMiles.co.uk.

Again loaded some carbs for the bigger sessions and fuelled long run with carbohydrate based breakfast and run fuel 1 x Clif Shot Gel (Double Espresso), 3 x Hüma Gels – Original (Strawberries, Lemonade & Chocolate Mocha and a Hüma Recovery Pouch with a RXBar for post run recovery.

.Also had the pleasure of joining the Runderwear team at their Poole HQ for their Episode 3 Get Marathon Ready – Facebook LIVE: on Nutrition with XMiles

Weight Target 67-69kg Training 65kg Race Weight

So I have spent most of the week in the 66kg range following the increase in miles, diet has been modified with training load and weight up into 67kg range pre-long run but back into 66kg range Monday 01/04.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%68.5)
25/03 67.5kg 3.2 53.6 67.6
26/03 66.8kg 2.8 53.1 68.2
27/03 66.7kg 2.5 52.6 68.2
28/03 66.0kg 2.4 53.6 68.5
29/03 66.3kg 2.5 54.2 68.2
30/03 66.9kg 2.8 54.9 67.9
31/03 67.6kg 3.1 55.1 67.5

Monday 01/04 weigh back down to 66.4kg, Starting mini taper week to Manchester Marathon. This will include a carb depletion phase of 3 days (Zero Carb) with less than 10g carbs per day. Then build up Thursday to Sunday.  I’m planning to increase carbs over the 3 days build up but not load as previous marathon build-up to see how my body has set into fat burning.  More info on this next week

Training – Week 7 Summary

Weekly Totals: (11 sessions)
Total Miles: 113.12 Miles Avg Pace: 7:20 m/m Time: 13:48:39

Main interval session this week was Wednesday evening, 12, 3 x 5, 12 with 2 minute jog recoveries (7:20 \ 7:55 m/m)

Split Summary
===
12:00 – Distance 2.04m (5:53/m) 140/159bpm
5:00 – Distance0.89m – 5:00(5:38/m) 149/156bpm
5:00 – Distance0.87m – 5:00(5:43/m) 146/158bpm
5:00 – Distance 0.93m – 5:00(5:22/m) 155/161bpm
12:00 – Distance 2.18m (5:31/m) 157/162bpm

Week 25 – 31 –  March Summary:
DATE Summary Avg Pace Avg HR
25/03 11 Miles – Monday Morning Miles 7:25m/m 119
26/03 10 Miles – Morning Steady > Progressive
6 Miles – Afternoon Easy
6:52m/m
7:28m/m
133
117
27/03 8 Miles – Morning Easy with 👨🏻‍🚒
11 Miles – Intervals 12, 3 x 5, 12 (2)
7:48m/m
6:29m/m
109
139
28/03 8 Miles – Morning Easy pre Pilates
Pilates – 1 Hour
6 Miles – Afternoon Easy
7:46m/m

7:48m/m
116

113
29/03 10 Miles – Morning Steady 7:09m/m 126
30/03 7 Miles – Morning Easy
5 Miles – Afternoon Run
7:44m/m
7:10m/m
114
120
31/03 30 Miles – Purbecks (3:13 marathon split) 7:18m/m 130

March Summary

Monthly mileage total March 452 miles, please after lower February with hamstring niggles. Plan for solid April with 2 build up races Manchester Marathon and London Marathon.  Both will include a mini taper week but full high mileage before and after.

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 603 Jan-2019
Nike Zoom Fly Flyknit UK11 Wolf Grey / Black-Blue Fury Training \ Road 112 Mar-2019
North Face Ultra MT Mountain 83 Mar-2017

 

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