Good solid week of training where I ran every day despite some yucky conditions. Structure followed during the week is pretty much my plan for the assault on Melb with Tempo runs, Medium Long runs and Long runs increasing gradually week by week. My official training for Melb begins w/c 18th July and is a 12 week plan.
Week in summary 80.6k@4:28
Mon 8.72k@4:35 40 minute run.
Tues 8.59k@4:04 and incl 4k@3:50 being the first attempt of some quicker stuff since Perth. Km splits got quicker km by km with the last of the 4km quicker section in 3:41, felt very controlled.
Wed 8k@4:30
Thurs 15k@4:27 Medium Long Run incl some hills.
Fri 10k@4:28
Sat 10k@4:18 incl 4k@3:59. Wanted to run some 4:00 km's, only did 4 due to adductor being a little niggly.
Sun 20.3k@4:40 Longest run since Perth incl 2* MT Yokine hill. Intentionally went slower today and made conscious effort to drink every 2km to take in more fluids. Quicker last couple of kms at under MP to simulate fast finish run.
Things are going well, rib is still a bit sore and the adductor niggly on occasions but other than that, very happy with recovery from Perth and looking forward to the challenges ahead.
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3 comments:
Good week, Rob. Are you targeting 2.55?
Widi, not sure yet, I'll see how the training goes.
sounds good...im doing a 10 week plan, 12 week plan for you and a bit longer for sling...all the best with getting the ribs and adducter back to 100%...
1300 entrants I think in the Mmarathon in the first month or so...
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