Week 5 – Comrades Buildup (inc. Fleet Half Marathon)

13 Weeks to Comrades

Nutrition – Week 5 Summary

Week 5 sees the arrival of the first proper build up race following hamstring issues, not a planned race in the initial build-up but a late entry to test the legs following a successful outing at Wokingham Half.  So with the Fleet Half Marathon it was a chance to test full pre-race fuelling, with an increase in carbs on the Saturday and Sunday to include race loading. This week also included an increased for Wednesdays intervals session.

The increase in dietary carbs was by including sweet potatoes into pre-race meals.

Race day nutrition;

Weight Target 67-69kg Training 65kg Race Weight

Weight has stabilised during week for with the start of some quality sessions and increase calories and carb intake. Still keeping an eye on fatigue levels.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
11/03 69.4kg 4.1 51.5 66.8
15/03 68.6kg 3.8 52.3 67.2
16/03 68.2kg 3.6 52.5 67.4
17/03 68.3kg 3.7 51.5 67.4

Training – Week 5 Summary

Weekly Totals: (10 sessions)
Total Miles: 91.20 Miles Avg Pace: 7:11 m/m Time: 10:54:45

Building mileage towards 100 mile week, main focus to start introducing interval sessions and increase long runs.  Whilst maintaining focus on core strength and stretching to monitor hamstring.

Sunday Race –Fleet Half (PB 1:12:31) 1st M40 – (5:34m/m) Very please with the performance, decided to set off at 72 minute pace, first few mile a bit slower due to wind and getting rhythm going but second half settled into the run and finished strong, feeling very comfortable.

Split Summary
===
1) 1m – 5:39(5:39/m) 146/156bpm 90cal 10.63/11.71mph
2) 1m – 5:35(5:35/m) 157/159bpm 97cal 10.73/11.75mph
3) 1m – 5:36(5:36/m) 159/162bpm 97cal 10.73/11mph
4) 1m – 5:33(5:33/m) 159/166bpm 97cal 10.8/11.23mph
5) 1m – 5:35(5:35/m) 158/166bpm 96cal 10.76/11.04mph
6) 1m – 5:37(5:37/m) 159/167bpm 97cal 10.69/11.12mph
7) 1m – 5:38(5:38/m) 160/165bpm 98cal 10.66/11.12mph
8) 1m – 5:30(5:30/m) 160/164bpm 95cal 10.92/11.23mph
9) 1m – 5:29(5:29/m) 160/164bpm 95cal 10.94/11.33mph
10) 1m – 5:43(5:43/m) 161/163bpm 99cal 10.49/11.31mph
11) 1m – 5:24(5:24/m) 161/163bpm 93cal 11.12/11.75mph
12) 1m – 5:28(5:28/m) 161/163bpm 96cal 10.96/11.63mph
13) 1m – 5:36(5:36/m) 162/165bpm 97cal 10.73/11.56mph
14) 0.05m – 13(4:39/m) 162/163bpm 4cal 12.91/11.94mph
5:39 5:35 5:36 5:33 5:35 5:37 5:38 5:30 5:29 5:43 5:24 5:28 5:36 13
Week 11 – 17 –  March Summary:
DATE Summary
11/03 ML 14 Miles (7:16m/m)
12/03 8 Miles – AM (7:41m/m)
6 Miles – PM (7:07m/m)
13/03 5 Miles – AM (7:53m/m)
Intervals 8 x 1k (90) – (6:38m/m)
14/03 Morning Easy 8 (8:05m/m)
Pilates – 1 Hour
15/03 90 mins / @124 AHR (7:23m/m)
Sports Massage – Legs 20 mins
16/03 12 Miles – Easy @118 AHR (7:48m/m)
17/03 Warm Up 1 Mile (8:22m/m)
Race –Fleet Half (PB 1:12:31) 1st M40 – (5:34m/m)

Kit

So after the World 100k I have switched from New Balance and the 1400’s model to Nike, basically wanted to understand the hype of the Vaporfly Flyknit 4%’s.  First I ordered a pair of Zoom Fly Flyknit which have now done over 500 miles, but after the first run I bit the bullet and purchased the 4%’s.  Saying that they have stayed in the box until Sunday and at the Fleet Half Marathon they made there debut.

VERDICT – Wowzers they certainly lived up to the hype, produced a PB performance and were responsive, light and extremely comfortable. I believe wearing the Zoom Fly Flyknit’s for training really helps the transition but I would recommend them to anyone even at the circa £200 price tag they command.

I have just ordered a replacement pair of Zoom Fly Flyknit’s for the next training block, but 500 miles and still going strong is worth the £90 via Nike.co.uk.

Kit
Current Mileage

New Balance > 1400v6

-Red White AW18 – UK 11
-Training
246

Nike Vaporfly 4% Flyknit

-Red – UK 11
-Race

14

Nike Zoom Fly Flyknit

– UK11 Grey
-Training

508

 

Week 4 – Comrades Buildup

14 Weeks to Comrades

Nutrition – Week 4 Summary

Goal carbs on normal training days to just below 50g, increasing to approx. 100-200g on high intensity days, high mileage and race loading. Plan to build carbs during weekend activities as longer runs start. Plus increased for Wednesdays intervals session.

Weight Target 67-69kg Training \ 65kg Race Weight

Weight has stabilised during week for with the start of some quality sessions and increase calories and carb intake. Still keeping an eye on fatigue levels.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
04/03 69.0kg 4.1 50.6 67.2
07/03 68.4kg 3.6 51.5 67.4
08/03 68.8kg 4.0 51.6 67.1
10/03 69.4kg 4.1 52.5 66.8

Training – Week 4 Summary

Weekly Totals: (11 sessions)
Total Miles: 92.51 Miles Avg Pace: 7:03 m/m Time: 10:52:29

Building mileage towards 100 mile week, main focus to start introducing interval sessions and increase long runs.  Whilst maintaining focus on core strength and stretching to monitor hamstring.

Week 4 – 10 –  March Summary:
DATE Summary
04/03 7 Miles Recovery (7:33m/m)
05/03 1.5 Miles – Warm up (6:57m/m)
Intervals 0.5 miles (2) x 5 (5:44, 42, 46, 40, 30) –  (5:59avg m/m)
5 miles steady (6:33m/m)
06/03 Intervals inc. 3 x 10 (2) (5:57, 38, 43)
07/03 Steady – 7 Miles Pre Pilates (7:43m/m)
Pilates 1 Hour
Easy – Windy 5 🌬 (7:17m/m)
08/03 ML 11 Steady (7:00m/m)
09/03 ML 14 Miles (8 solo) Steady  (7:29m/m)
10/03 Windy 🌬 22 Miles (6:51m/m)

Week 3 – Comrades Buildup

15 Weeks to Comrades

Nutrition – Week 3 Summary

Goal carbs on normal training days to just below 50g, increasing to approx. 100-200g on high intensity days, high mileage and race loading. With a race day nutrition test on Sunday 300g inc race fuelling.

Race day nutrition;

Weight – Race Weight Target 65kg

Weight is dropping nicely, keeping an eye on fatigue levels. when down to 66-68kg will increase intake to maintain weight as mileage builds.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
25/02 70.0kg 4.8 48.5 66.8
01/03 69.5kg 4.3 50.0 67.0
02/03 70.0kg 4.6 49.7 66.7
04/03 59.0kg 4.1 50.6 67.2

Training – Week 3 Summary

Weekly Totals: (8 sessions)
Total Miles: 91.21 Miles Avg Pace: 7:02 m/m Time: 10:40:56

Plan to complete back to back 90 mile weeks and then build mileage to 100 miles for week 4, week 3 included progressive 20 mile effort at the Wimborne 20 – 3 lap course (Updated due to weather keep to steady tempo effort 6:18m/m avg slightly increasing pace over the 3 laps)

Week 3 – 25 – 03 March Summary:
DATE Summary
25/02 8 Miles Easy (7:26m/m)
26/02 11 Miles (7:08m/m) 1 mile missing on Strava
27/02 13 Miles (7:24m/m)
28/02 8 Miles (6:58m/m)
Pilates – 1 Hour
6 Miles Easy (7:16m/m)
01/03 14 Miles (7:31m/m)
02/03 11 Miles Easy (7:22m/m)
03/03 Wimborne 20 (6:18m/m)
Missed start due to being in the portaloo so had to work way through field happy with a slight progressive run in not perfect conditions – 5th place

Week 2 – Comrades Buildup

16 Weeks to Comrades

So just to clarify I’m not doing a 17 week plan for Comrades, my Comrades specific sessions will start in April.  But this blog series will cover my build up with Manchester and London Marathon included as build up races (Not target races)

Nutrition – Week 2 Summary

Goal carbs on normal training days to just below 50g, increasing to approx. 100g on high intensity days or high mileage. With a race day nutrition test on Sunday.

Race day nutrition;

Weight – Race Weight Target 65kg

Weight is dropping nicely, keeping an eye on fatigue levels. when down to 66-68kg will increase intake to maintain weight as mileage builds.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
18/02 70.6kg 5.1 48.6 66.5
20/02 71.5kg 5.4 50.0 65.8
23/02 70.8kg 5.1 49.7 66.3
24/02 71.1kg 4.8 48.5 66.8

Weekly tracking will start 17/02, all weight records will be first thing Sunday morning.

Training – Week 2 Summary

Weekly Totals: (11 sessions)
Total Miles: 90.2 Miles Avg Pace: 7:04 m/m Time: 10:36:58

Focus to build mileage and keep pace steady to through the week, key sessions 4 x Colehill loops, undulating 18 miles and Wokingham Half.  Plan for Wokingham was to run to feel on effort and hamstring target pace 6:00m/m, pace felt good slightly quicker and kept even splits for a solid run just keeping inside 76 mins.

Plan to increase mileage to 100 miles for week 3 with a progressive 20 mile effort at the Wimborne 20 – 3 lap course

Week 2 – 18 – 24 February Summary:
DATE Summary
18/02 8 Miles Steady (7:10m/m)
19/02 11 Miles Steady (6:53m/m)
4 Miles – Easy (7:11m/m)
20/02 18 Miles – 4 x Colehill Loops (7:13m/m)
21/02 60 Minutes Easy Progressive (7:30m/m)
Pilates – 60 Minutes
4 Miles Easy (7.28m/m)
22/02 10 Miles Undulating – Steady (7:22m/m)
Sports Massage
23/02 11 Miles Steady (7:23m/m)
24/02 1 Miles warm-up (7:53m/m)
Wokingham Half Marathon (5:48m/m)
1 Miles cool down (8:22m/m)

Reset Training – Low Carb Diet (Keto)

17 Weeks to Comrades

Firstly a training update, base had been building well in December (316 miles) but picked up a hamstring niggle end of the month. January (259) was steady mileage with a few sessions, however each session kicked off a issue with the hamstring.

January 2019 – Monthly Totals:
Total Miles: 259.36 Miles Weight: 75.8 kg Avg Pace: 7:13 m/m Time: 31:10:34

February – RESET – Plan to resolve Hamstring niggle with a combination of a break from running, Pilates, Sports Massage and physio.

Nutrition

With the break from running it’s given me the opportunity to again focus on the nutrition side of my training, something that went very well in the build up and race for the 100k World Championships in September.

The main focus has been a reduction in intake and controlled carbohydrate consumption, during the 100k build up I was using a low carb approach but not monitoring the carb intake just the overall calorie intake.  This time I am planning to use a Low Carb Diet (Keto) approach with a avg. 50 – 75g carbs per day during my standard diet with an increase for  training load and racing.

Overview of intake 06/02 – 12/02

Nutrition – Week 1 Plan

Keeping to low carb target during build-up of miles, increased carbs for weekend 30 miles and help with fatigue and recovery after a decent week of miles from the previous 0 mile week.

Weight – Race Weight Target 65kg

Race weight is 65kg, in 2017 my race weigh was 71kg,  I am looking to get back to 65kg for Comrades.  A little over indulgence over Christmas has started the year at a healthy 75.8kg.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
01/01 75.8kg (159lb)
08/02 73.88g (159lb) 7% 45.7% 64.6%
13/02 72.1kg (159lb) 6% 47.4% 65.7%
17/02 71.0kg (159lb) 5.3% 48.1% 66.3%

Weekly tracking will start 17/02, all weight records will be first thing Sunday morning.

Training – Week 1 Plan

Weekly Totals: (6 sessions)
Total Miles: 65.38 Miles Avg Pace: 7:14 m/m Time: 7:53:03

Training has resumed 11/02 with easy 5 miles, this will increase over the week whilst monitoring the hamstring.

Please with weekly progress, DOM’s later part of the week following 7 days off.

Week 1 – 11 – 17 February Summary:
DATE Summary
11/02 5 Miles easy effort (7:18m/m) + Sports Massage
12/02 Rest
13/02 50 Mins Steady (6:53m/m) – 7.27 miles
14/02 11 Miles Steady (6:45m/m)
15/02 10 Miles Steady (7:19m/m) + Sports Massage
16/02 15 Miles – 3 x Moors Valley Loops (7:12m/m)
17/02 16.5 Miles Easy/Steady (7:41m/m)