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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

 

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