Welcome to my training report for week commencing 9th March 2015. Part of a series of weekly reports, briefly summarising my training during that week and plans for the following week. You will find the vast majority of my workouts published through my Strava, Runkeeper and Movescount accounts. Where applicable I have provided direct links to specific workouts on Strava below, should you wish to see more detail on them. OK so lets get into it.

Last week (commencing 9th March 2015)

As outlined in last weeks report, I am planning something a little different ahead of my next race, dropping the volume of quite quickly and focussing on rest and recovery ahead of the start.

Going into the week I was feeling pretty tired, so reduced this even further, focussing on getting in as much rest and recovery as I could. On Thursday, rather than the planned single 10 mile run, I instead broke this into a double run day and included some intensity in the first.

I am obviousluy worried that this may well backfire on me come race day but after starting both of the last two ultra’s feeling tired, I am keen to try something new and see if I can avoid this.

Here is how the week panned out.

Monday

Quick morning core session

Tuesday

Full core and flexibility session using TRX
Taper run E1, Ely

Headed out on an easy lunchtime run. Legs pretty heavy after mornings TRX session, so cut planned ten miles a little short. It’s a taper after all! 11 °C, 13km/h WNW, 56%

Wednesday

Complete rest

Thursday

Taper run T1, Ely

Morning taper run, pushed the pace to inject some intensity ahead of easier run this evening. Double run day planned to reduce the load on the legs while putting in a little volume. Feel pretty tired overall and struggled to get out the door, can’t decide if it’s the taper, hayfever or combination of the two. 5 °C, WC: 2 °C, 9km/h SE, 83%
Taper run E2, Ely
Second taper run of the day, pushing volume but nice and easy this time at around 140bpm. Felt great and very pleased at pace could hold. Hopefully taper kicking in nicely. Very hungry by end! 9 °C, WC: 6 °C, 17km/h SE, 52%

Friday

Full body TRX session

Saturday

Taper run T2, Ely

Took the advantage of babysitters to head out for another easy taper run with my good lady wife. Nice and easy conversational pace. After Lea headed home decided to drop in 3km tempo as a little bit of intensity to load the legs a little. Then home for pizza and wine!

Sunday

Complete rest

Weekly summary:

In the last week there was 5 hours 21 minutes of training, with a TSS of 357.9 and total distance of 41km broken down as follows:

  • Run: 41km in 3h 35m
  • Cycle: None
  • Swim: None
  • Core work: 1h 46m

Plan for next week (commencing 16th March 2015)

So race week is finally here and the main aim is to get as much rest and recovery in as possible prior to towing the start line Saturday morning at 9am.

My training hasn’t been as good as it could be, with little or no hill work and a problematic hip. However I am confident my fitness is there to get me round, its just a question of how long it will take me!

I will drop the heavy core work this week and include two short recovery runs with a little bit of intensity thrown in, ahead of two days complete rest before race day.

Finally I will try and focus on getting some good sleep, if possible, ahead of race day. I have also booked in a sports massage on Monday evening to flush the legs through.

Here is how the week should pan out:

Monday (Double run day)

  • Easy recovery run of 8-10km

Tuesday

  • Rest day

Wednesday

  • Easy 5km run with a little intensity

Thursday

  • Rest day

Friday

  • Rest day

Saturday

  • RACE DAY!

Sunday

  • First of many recovery days!

So that’s the plan! Feel free to follow my progress through my Strava, Runkeeper or Movescount accounts. Will be back next week with an update on how it went and plan for the next training block.