Week 14 – Comrades Buildup – Week 3 Alps Training Camp

4 Weeks to Comrades

Planned mileage for week will hit 140 miles, this is my biggest ever mileage total and will include the following key sessions for week 4 in the alps.

Tuesday – Kenyan Hill Tempo Session – Heading to Aime for the second Kenyan hill session this time 6 x ascents to include 6+ miles of climbing with each hill having an ascent of 1.02 miles with a decent of 0.77 miles on a 6% gradient that allows faster running, session will include a 4k warm up and 4k cool down on the Bourg cycle path. Full session approx. 16 miles.

Run Segment Macot-la-Plagne, Auvergne-Rhône-Alpes, France
  • Distance 1.02mi
  • Avg Grade 6%
  • Highest Elev 2,549ft
  • Climb Category 4

Thursday – 18 Mile Tempo (inc 4K warm-up) –  Bourg Sainte Maurice to Aime on the cycle path, returning via road on undulating route back to Bourg. Tempo avg pace planned 6:20/m

Saturday – Marathon – Running from Sainte Foy Tarentaise Station via road to Bourg, then to Aime via Bourg Sainte Maurice on the cycle path with a final loop of Fields Hill Loop 6.46m Strava segment > La Plagne-Tarentaise, Auvergne-Rhône-Alpes, France

Sunday – Marathon – Running from Landry Station to Aime then 4 x Fields Hill Loop 6.46m Strava segment > La Plagne-Tarentaise, Auvergne-Rhône-Alpes, with some extra loops of lake on cycle path.

Nutrition – Week 14 Summary

Diet increased carbohydrates to fuel training plan, approx. 200g carbs on lighter days to 350-400g on higher days, with the increase to cover session. Normal low carb diet and meal model with sweet potatoes in main meals and porridge oats with peanut butter as a breakfast on main session days. Also added thins with peanut butter and banana as an extra snack as required.

Fitness & Freshness – Week 14 Summary

See week 12 summary for information on new section ‘Fitness & Freshness’

Below table shows end of day Fitness and Freshness scores following activities.

Fitness & Freshness Summary:
DATE Fitness Change last 7 days Fatigue Form
13/05 70 +9 114 -45
14/05 72 +10 121 -49
15/05 75 +9 129 -55
16/05 77 +10 138 -61
17/05 77 +10 128 -51
18/05 81 +11 144 -63
19/05 83 +14 148 -65

Weight Target 66-67kg Training – 65kg Race Weight

Week 3 Alps training no weight recorded

Training – Week 14 Summary

Weekly Totals: (12 sessions)
Total Miles: 141.36 Miles Avg Pace: 06:58 /m Time: 16:25:12
Week 13 May – 19 May Summary:
DATE Distance (Miles) Summary Avg Pace Avg HR
13/05 12

4

Le Monal (Repeats @ 1800m)

Le Planay + St Foy St

8:01/m

8:17/m

125

123

14/05 16

4

Aime Hills ⛰ x 6

Le Planay + St Foy St

6:47/m

8:48/m

140

124

15/05 6

10

Le Planay > Montalbert > St Foy St ⛰

Lac de Tignes – Out & Back Repeats (@2100m)

7:37/m

6:46/m

143

138

16/05 22

4

18 Mile Tempo (inc 4K warm-up)

Sainte Foy Station Car Park Loops

6:32/m

6:57/m

136

131

17/05 6

4

Le Planay Reverse Loop + St Foy St

Le Planay (Out & Back)

7:42/m

8:22/m

129

125

18/05 26.2 St Foy > Aime Marathon 6:14/m 137
19/05 26.2 Landry > Aime x 3 loops (Double Marathon Weekend) 6:44/m 135

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 685 Jan-2019
Nike Zoom Fly Flyknit UK11 – Wolf Grey / Black-Blue Fury Training Road 358 Mar-2019
Nike Zoom Fly Flyknit UK11 – Blue Orbit/White/Photo Blue/Black Training Road 202 Apr-2019
Nike Zoom Fly Flyknit UK11 – Sequoia/Olive Flak/Light Bone/Black Training Road 126 Apr-2019
North Face Ultra MT Mountain 83 Mar-2017

Week 13 – Comrades Buildup – Week 2 Alps Training Camp

5 Weeks to Comrades

Highest mileage week recorded since I started running in June 2007.  Key sessions for week 2 in the alps

Tuesday – Kenyan Hill Tempo Session – Heading to Aime for a session to include 8km of climbing, each hill had an ascent of 1.02 miles with a decent of 0.77 miles on a 6% gradient that allows faster running with a 4k warm up and down on the Bourg cycle path. Full session approx. 14 mile.

Run Segment Macot-la-Plagne, Auvergne-Rhône-Alpes, France
  • Distance 1.02mi
  • Avg Grade 6%
  • Highest Elev 2,549ft
  • Climb Category 4

Thursday – Tempo 13 miles at Comrades effort on the rolling Bourg cycle path at 800m – planned avg 6:00/m pace

Sunday – Long Run – 50k + (32.2 miles) Sunday 50k + long run Bourg Saint Maurice to Aime (4 x Aime Loops) Aime loops to represent Fields Hill from Comrades Marathon (See Strava Segment)

Nutrition – Week 13 Summary

Diet increased carbohydrates to fuel training plan, approx. 200g carbs on normal days with increase to cover session days using normal low carb diet and meal model.  Meals tracking restricted for planning but still recording on main diet to track.

Fitness & Freshness – Week 13 Summary

See week 12 summary for information on new section ‘Fitness & Freshness’

Below table shows end of day Fitness and Freshness scores following activities.

Fitness & Freshness Summary:
DATE Fitness Change last 7 days Fatigue Form
04/05 52 -1 52 -2
05/05 55 +3 71 -16
06/05 57 +5 80 -23
07/05 59 +8 90 -31
08/05 61 +12 98 -37
09/05 65 +16 115 -50
10/05 67 +16 121 -53
11/05 66 +11 108 -42
12/05 70 +13 121 -51

Weight Target 66-67kg Training – 65kg Race Weight

Week 2 Alps training no weight recorded

Training – Week 13 Summary

Weekly Totals: (13 sessions)
Total Miles: 133.51 Miles Avg Pace: 07:15 /m Time: 16:08:51
Week 06 May – 12 May Summary:
DATE Distance (Miles) Summary Avg Pace Avg HR
06/05 10

6

Extended – St Foy St > ST Foy Village > La Thuile Loop

St Foy St > Le Planay

7:45/m

8:00/m

134

128

07/05 14

4

5 x Aime Hills

30 Easy

7:01/m

8:09/m

139

127

08/05 12

4

Le Monal (Repeats @ 1800m)

20 x St Foy Car Park Laps

7:46/m

6:47/m

136

136

09/05 17

4

13 Mile Tempo (Bourg Cycle Track @800m)

35 Recovery

6:28/m

7:43/m

144

127

10/05 12

4

Le Monal (Repeats @ 1800m)

Le Planay Easy + St Foy St

7:35/m

8:37/m

140

121

11/05 10 St Foy St > Bourg (Super U) 7:00/m 115
12/05 32

3

50k + run 🏃‍♀️🏃‍♂️🏃‍♂️⛰🇫🇷 Bourg Saint Maurice to Aime (4 x Aime Loops)

St Foy St – Recovery

6:54/m

8:01/m

133

123

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 685 Jan-2019
Nike Zoom Fly Flyknit UK11 – Wolf Grey / Black-Blue Fury Training Road 358 Mar-2019
Nike Zoom Fly Flyknit UK11 – Blue Orbit/White/Photo Blue/Black Training Road 102 Apr-2019
Nike Zoom Fly Flyknit UK11 – Sequoia/Olive Flak/Light Bone/Black Training Road 90 Apr-2019
North Face Ultra MT Mountain 83 Mar-2017

Week 12 – Comrades Buildup – Week 1 Alps Training Camp

6 Weeks to Comrades

Week 12 was a planned cut back week prior to travelling to Sainte Foy Tarantaise our base for a 3 week training camp with fellow Nedbank team mates Steve Way and Gerda Steyn. Our base in St Foy is at 1600m with 3 main training areas, the ski station of St Foy (1600m), Tignes Lac (2100m) and Bourg Sainte Maurice (800m).  St Foy offers many routes of either mountain roads or trails that will be used for short hill efforts, easy \ recovery day runs. Tignes Lac gives the option of flat altitude running around the lake at the main resort.  The third location is dropping down to Bourg Sainte Maurice where the the rolling cycle path provides an ideal location for long runs, plus the option of a trail 1k loop and 400m purpose laid running track around the rugby pitch.

Arriving Friday 03/05, the first few days will be to acclimatise to the altitude with some easy running.

Nutrition – Week 12 Summary

Following London I allowed myself a couple of binge days to recharge and refuel, Tuesday – Thursday I resumed my standard diet with a carb intake of approximately 100-200g carbs per day.

Friday with travelling I did not record my intake fully but stuck to low carb choices before resuming tracking on Saturday and Sunday.  For the camp I will stick to 100-200g carbs per day, for main days with increases for big training days and longer runs.

Fitness & Freshness

New section to the blog – So for my trip to France I wanted to look at performance changes and on discussion with Steve I have enabled the Strava the Analysis Summit Pack. Plus it was on special so only £18 for 12 months.

The main feature I will be using is the Fitness and Freshness analysis, for this I have reviewed and reset my HR setting on Strava as i’d never used this feature before.  Unfortunately they were incorrectly set with a max HR or 190 not 180.  This has now been updated on 3rd May so might effect the initial readings.  The Fitness and Freshness analysis considers your heart rate based Relative Effort Training Load to track your levels of fitness, fatigue and form over time.

Below table shows end of day Fitness and Freshness scores following activities.

Fitness & Freshness Summary:

DATE Fitness Change last 7 days Fatigue Form
04/05 52 -1 52 -2
05/05 55 +3 71 -16

Weight Target 66-67kg Training – 65kg Race Weight

Final pre trip weight in 67.8kg, no scales in France this was planned as wanted to concentrate on fuelling by feel and recovery for the sessions and efforts.  Will be interesting to see how weight settles over the 3 weeks away.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
02/05 68.6kg 3.5 55.9 66.9
03/05 67.8kg 3.1 54.7 67.5

Training – Week 12 Summary

Weekly Totals: (9 sessions)
Total Miles: 84.49 Miles Avg Pace: 7:32 /m Time: 10:37:07
Week 29 April – 05 May Summary:
DATE Distance (Miles) Summary Avg Pace Avg HR
29/04 6 Morning Easy 7:29/m 123
30/04 7 Morning Run inc Butchers Stop 🥓 🥚 7:45/m 124
01/05 10

7

Morning Run – Miles with the fast 👨🏻‍🚒

Afternoon Steady

7:48/m

7:19/m

119

118

02/05 10 Last UK 🇬🇧 run for 3 weeks time to hit the 🏔 🇫🇷 7:48/m 114
03/06 6 St Foy St > Le Planay Loop 7:53/m 126
04/05 10

6

St Foy St > La Planay > ST Foy Village Loop

St Foy St > ST Foy Village > La Thuile Loop

8:02/m

7:47/m

123

139

05/05 22 Long Run – Bourg Sainte Maurice > Aime > Landry > Bourg 6:56/m 136

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 685 Jan-2019
Nike Zoom Fly Flyknit UK11 – Wolf Grey / Black-Blue Fury Training Road 358 Mar-2019
Nike Zoom Fly Flyknit UK11 – Blue Orbit/White/Photo Blue/Black Training Road 38 Apr-2019
Nike Zoom Fly Flyknit UK11 – Sequoia/Olive Flak/Light Bone/Black Training Road 19 Apr-2019
North Face Ultra MT Mountain 83 Mar-2017

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

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