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

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