Block 1 – Week 1
With seventeen weeks until my next race, I want to bring the much referenced FOCUS to my training, so starting today, I’m embarking on a very prescriptive plan.
BLOCK 1
The next five weeks will be FOUNDATION (base) training. Lots of slow easy pace running with almost no “quality” sessions (hills, tempo, intervals, fartlek). My target is a minimum of 50 miles per week during Block 1 (step-back weeks excepted).
BLOCK 2
This will be followed by a QUALITY phase – six weeks of majority slow running with two or three quality sessions per week. These will be mainly hills and tempo sessions but by weeks five and six of this block, I may look to add one interval session per week.
BLOCK 3
The final block will be QUALITY and TAPER – four more weeks of quality running and a taper down over the last 10-14 days to race day.
So, my plan is to schedule each week on Sunday and add a comment to the post to say whether or not the day’s session(s) have been completed and how they went. The advantage of blogging it this way is that my site doesn’t become too running focused. Only one post per week about running.
All runs to be at EASY PACE (154bpm or lower)
Key: E=Easy Pace | F=Fartlek | H=Hills | I=Intervals | L=Long Run | M=Marathon Pace | T=Tempo Pace
| BLOCK 1 | WEEK 1 | Morning | Lunchtime | Evening |
| Sunday | L 11.0 miles | ||
| Monday | E 3.0 miles | E 4.0 miles | |
| Tuesday | E 6.5 miles | ||
| Wednesday | L 11.0 miles | ||
| Thursday | E 3.0 miles | E 4.0 miles | E 6.5 miles |
| Friday | Rest Day | ||
| Saturday | H 6.0 miles |
Sunday
11 miles completed. Heart rate way too high at 167bpm, but that should come down quite quickly if I stick to my planned training.
Garmin Connect Log
11m | 1:40:48 | 9:16 | 167bpm | Marathon Pace
Monday
Decided to run this morning’s run after work so I can take the dog around the park. The dark early mornings mean street running and both she and I prefer the park!
Lunchtime run was much closer to where it needs to be for an easy run in terms of heart rate, though 157 is still 3bpm too fast. I’m sure that will drop within the maximum permitted within the next day or two.
Garmin Connect Log
4m | 37:17 | 9:20 | 157bpm | Marathon Pace
Monday
Lovely evening run with Buffy in the park. Heart rate down 1bpm from this afternoon’s run but pace much slower. There are a lot more hills, twists and turns and until I log this on Garmin Connect (cradle at the office), I’m not sure if this is running time or full time. There were a couple of stops for poop cleaning and lead attaching / detaching.
Garmin Connect Log
3m | 30:39 | 10:10 | 156bpm | Marathon Pace
Tuesday
Still not getting that heart rate under control, though I have to say, bit of a stressful morning at work which won’t help. Juggling things around a little so some deviation from the plan. Instead of doing one 6.5m run today, I’m doing a 4 miler (just completed) and a 6.5 miler this evening. This means I don’t need to run three times on Thursday. I do enjoy the odd 3 x run day, but I think it’s a bit early in the training schedule. Maybe in a couple of weeks.
Garmin Connect Log
4m | 36:40 | 9:12 | 158bpm | Marathon Pace
Tuesday
It’s so hard to post times like this, but I •must• focus on 24th January and not on 29th September, so I’m breathing in and uploading the data. And, what’s more, I’m really enjoying running at this pace. Easy, relaxing – therapeutic almost.
Halfway through the first week. More than half way to this week’s 50 mile target.
Garmin Connect Log
6.6m | 1:04:09 | 9:46 | 155bpm | Marathon Pace
Wednesday
It rained. First it drizzled. And then it rained. But despite that, tonight’s was a great run. Just before I left, I tweeted my one goal for the run: sub 155bpm AHR. So delighted that over 11 miles and with barely a glance at the Forerunner 305 (I can’t see it in the dark and can never be bothered to turn on the backlight) I am able to post the following stats:
Garmin Connect Log
11m | 1:46:11 | 9:45 | 154bpm | Easy Pace
Thursday
Felt a little tired after yesterday’s long run and I guess because it’s the first week of proper mileage for months! Beautiful weather for a run (after yesterday’s downpour). Thoroughly enjoyable. Just been looking at spring marathons and quite fancy this one in Naples (warning: website with music, aaaagh!).
Garmin Connect Log
4m | 37:08 | 9:18 | 156bpm | Marathon Pace
Saturday
Truly wonderful run to complete Block 1, Week 1. I adore Lyme Park and promised last week to work as a volunteer there once I retire. The place has given me such happiness and today was no exception. Buffy loved the run too. We added an extra mile and a bit to the usual circuit to ensure I hit this week’s 50 mile target.
Not worried about AHR today. It’s not impossible to keep the heart rate low on a run with ascents like this, but right now I don’t have the level of fitness to be too concerned with the spikes. It felt invigorating and that’s what counts!
Garmin Connect Log
7.2m | 1:15:36 | 10:30 | 164bpm | Hilly Run
Block 1 Week 1: Data
Activity Count: 8 Runs
Total Distance: 50.55 miles
Total Time: 8:08:42
Elevation Gain: 2,761 ft
Average Pace: 9:40
Average Running Time: 01:01:05
Average Heart Rate: 159bpm
Calories: 6,575
Weight: 82.9kg
Body Fat: 19.4%