What the Dr said - Week 13 - Session 1 - 0 km

Yesterday I developed a deep seated cough and wheeziness. Went to the Dr this morning to see what was up. Seems as though I've picked up an infection (either viral or bacterial) that has aggravated my asthma. The Dr put me on a course of Prendisone plus some antibiotics for good measure. Hopefully it will clear up the inflammation in my lungs and I'll be back running soon. I don't really want to miss more than a weeks training.

After doing a bit of research on the Web I found this article about adjusting your running schedule after a lay off:
  
Injuried During Marathon Training? - Don't Panic - Adjust Your Schedule



If I can get back to running on Friday then I will cut my mileage back by 75% for the first week and then resume at 100% load the following week. This weeks long run is 29km (18miles) which I plan to cut back to 21km with plenty of walking breaks. The following week is a step back week, if all goes to plan then I will up the long run to 29km instead of running the step back distance 23km.  prior to tackling the final long run of 32km the following weekend.

Watch this space.

No swimming today - Week 12 – Session 5 – 0min X-Train

Sat this one out too, still recovering from flu but feeling much better.

Should be good to go again on Wednesday.

Down and out - Week 12 – Session 4 – 0 km Long Run

I  had a temperature on Friday night so skipped this week’s step back run.  Looks as though I’ve been carrying a virus all week which might explain why I’ve been feeling tired all week.  Fortunately the set back has come come during a step back week so I should be OK for next weeks 18 miler.

Week 12 – Session 3 – 8km Recovery Run

Twice  around Cruickshank Park anti clockwise for variation, they say a change is as god as rest.  An increase of one mile for this weeks final midweek recovery run. This is the maximum I will run on this day up until the marathon.  Legs feeling good, though body still tired. Looking forward to tomorrow’s rest day.

Route: Cruickshank Park
Actual Distance - 8 km
Time - 0.46:53
Pace - 7:06
HR/&/Zone: 124/65%/1.8
RPE: 4
Temp:  7C
Total for week: 27.3 km
Cumulative Total: 410.30 km

Week 12 – Session 2 –12.9km Midweek Run

Legs feeling better than last week, but feeling overall a little tired for this run. Perhaps it was the early start (5:30am). Upped the pace through the middle section as Hal advised. Early night tonight.

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Route: Maribyrnong River
Actual Distance –12.9 km
Time – 1:25:15
Pace - 6:40
HR/&/Zone:  128/66%/1.4
RPE: 4
Temp: 8C
Total for week:  19.3 km
Cumulative Total:  402.30 km

Week 12 – Session 1 – 6.4km Recovery Run

Recovery run around Cruickshank Park before breakfast.  Legs have recovered well from the weekeds big run. Perhaps kept the pace a little to slow as HR was below zone 1.

Route: Cruickshank Park
Actual Distance – 6.4 km
Time - 0.47:13
Pace - 7:20
HR/&/Zone: 116/60%/0.9
RPE: 3
Temp: 8C
Total for week:  6.41 km
Cumulative Total:  389.4 km

Week 11 – Session 5 – 60min X-Train

Lap swimming at the Yarraville Swim Centre. Managed to string together three laps without feeling overly fatigued. The water felt soothing on my legs after yesterdays 25km hammering.

Route: Yarraville Swim Centre
Actual Distance – 1.5km Walk; 350m Swim
Time - 1.00:00
Pace – N/A
HR/&/Zone: N/A

RPE: 3
Temp: 14C
Total for week: N/A
Cumulative Total: N/A

Canning Reserve to Rifle Range Road - Week 11 – Session 4 – 25.6 km Long Run

Here is what Hal said about the muscle soreness I was experiencing earlier in the week:

15 miles is a good chunk of distance, although admittedly you will be asked in another couple of months to go further still. This is what I would call the normal stress of training pretty hard. But training pretty hard is necessary if you want to finish 26.

I'm not sure there are any magic pills. It seems that you are doing much more than the average runner for recovery. And it appears that since you are taking regular walking breaks, you have not fallen into the trap of doing the long runs too fast.

If you need to slow down somewhat on any of your runs, do it. But I would say that you are right on course, and while every run from here to Week 18 will not be easy, neither will be the marathon, which gets us back to that rose garden comment.

Wise words. As it turned out, I recovered well after the final four miler before this weekend’s 16miler. Not sure if the run on the treadmill had anything to do with it, or whether it was rubbing Arnica into my legs after the run that did the trick. I'm pleased to report that the 16miler went really well and I rolled up to the start of my run feeling refreshed. This time I was more mentally prepared for the tiredness in the legs and when it came I felt relaxed about it.

I finished feeling I could have go on, so I'm feeling much more upbeat about the training and the upcoming 18 and 20 milers. You could say that this week I embraced the toughness of the training and was all the better for it.Being greeted by my wife and son after the run made it all the sweeter. I now have the perfect mental image for the finish of the marathon.

Route:  Maribynong River
Actual Distance – 25.70 km
Time – 2:53:02
Pace - 6:42
HR/&/Zone:  145/75%/2.8
RPE: 5
Temp: 6C
Total for week: 51 km
Cumulative Total: 383 km

Week 11 – Session 3 – 6.4km Recovery Run

Decided to run on the treadmill this afternoon to minmise the impact on my legs. Rubbed in some Arnica cream into my legs last night and before and after today’s run. Seemed to do the trick as my legs feel fully recovered prior to this week’s big run. 

Route: South Pacific Health Clubs - Treadmill
Actual Distance - 6.4 km
Time - 0.46:53
Pace - 7:18
HR/&/Zone: 137/71%/2.2
RPE: 3
Temp:  3C
Total for week: 22.5 km
Cumulative Total: 358.53 km

Week 11 – Session 2 –12.9km Midweek Run

An increase in mileage and an early start (5:48am) for this week’s midweek run. Up until last weekend’s 15-mile run, I have been recovering well between runs eg. little or no residual leg soreness between runs using the following regime after long runs:

1. Cool down for five - 10 minutes at fast walking pace/gentle jog after run.
2. Stretching: Quads, Calves, Hamstrings, Hip flexors, Hamstrings.
3. Carbohydrate/Protein shake (ratio 4:1)
4. Ice Bath 10mins, followed by hot shower.
5. Don recovery compression tights for the rest of day and overnight.
6. Short walk in the afternoon 20-30 minutes.
7. Hot bath with Epsom salts in the evening.

My long runs are on a mixture of soft (40%) and hard (60%) surfaces with a small hill at mile 2 and thereafter flat all the way home.

During the runs, I take regular walking breaks (every 2-3miles) to drink water/sports drink and a gel every 45minutes and keep the pace down so that my HR is between 65-75%.

I cross train the day after long run by combining walking (30mins) with swimming (30mins).

48hours after this weeks long run I have a sports massage.

Despite the above, I found that I carried moderate quadriceps soreness over into the first 6.4km run and into the 12.9 km run today.

Route: Maribyrnong River
Actual Distance –12.9 km
Time – 1:28:00
Pace - 6:49
HR/&/Zone:  124/64%/1.1
RPE: 4
Temp: 8C
Total for week:  19.3 km
Cumulative Total:  352.13 km