Sunday June 13, 2010

Week 13 Summary

Week 13 was my biggest training week, with total mileage of 64km. This was also the last 'build' week in my program before I start my taper. I now cut strength training out of my program completely (this reduces the risk of late injury, and allows my muscles to fully recover before the marathon).

It's a good feeling to know that I've managed to complete the key training sessions now (and done so without injury or sickness getting in the way!). The next three weeks are all about gradually reducing my training, giving my legs a chance to recover, and being fresh on the day.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Training		11km	strength training	16km	strength training	5km	32km
Therapy	Physio (including massage & acupuncture)				1hr sports massage

Long Sunday Run - 32km

Jump to run data from Garmin 405
Jump to photos

Today's run was mentally more difficult than usual (I was very focussed on putting the 32km session behind me, rather than the present, which made the run seem longer than it was). That said, I finished feeling very strong so that lifted my confidence overall.

I made some poor nutritional choices last night (a late, greasy meal) and could feel the negative effects of that, but figure that's what the long runs are about - working these things out and learning from them.

I ran into another lady who was training for Gold Coast. Didn't get a chance to talk her her properly, but good luck 'pink top' lady!

Nutrition:

Breakfast:

Porridge with raisins/dates and a little cream
Large glass of water
Coffee

During the run:

20oz Endura (about 600ml) drinking every 15min or so
Additional water at fountains (another 20oz)
3x Powerbar gels (taken at 10km, 18km & 25km)

Post-run:

Potatoes & broccoli with cream cheese
600ml Endura
.... (more throughout the day)

What I listened to:

(Podcast) Marathon Talk Episode 22: Including interview with Olympic medalist Helen Clitheroe (tips on training for speed).
(Podcast) Endurance Planet: Excert from sports psychologist Sue Jackson's book "Flow in Sports... The keys to optimal experiences and performances". An interesting listen about losing your fears/insecurities/self consciousness and racing in your own zone or with 'flow'.
Music: Used this as motivation to pick up the pace with 5km to go.

Other notes:

Had my usual 10 minute ice bath in the ocean after my run.
No issues with blisters today. I am now using a combination of Injinji socks and Anti-Blister Powder on every run and that's working well for me.
No flashers!