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 –
- 1 x Maurten Gel 100‘s (7 Miles pre race)
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.
| 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
| 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.
| 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 |