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;
- Breakfast – Small bowl oats, milk and peanut butter + small banana
- Coffee + Honey Stinger Caramel Waffle
- Pre-Load – 500ml Mountain Fuel – Xtreme Energy Fuel Blackcurrant Sachets
- Long Run –
- 4 x Hüma Gels – Original (Blueberries, Strawberries, Lemonade & Chocolate Mocha) (1 gel at the start of each 7 mile loop)
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.
| 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
| 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
| 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 |