Mais Oui, Paris – Week 2

After an enjoyable first full week of run training in Lanzarote, it was back to the grind this week.

Monday:

Up early to run before the flight home. I was slow as hell, and it was slippy too. 8.8km at 5:06/km with a 122 HR.

Tuesday:

Back in Mainz for this one. I had planned on doing a track work out, but the floodlights were off when I ran past Willy Wacker, so I just ran a 15.6km route around to ZDF and back. It was a nice loop actually, and one I’ll have to do more often. Pace 4:50/km HR 134. I took my first probiotics today, I hope it helps my guts when running.

Wednesday:

I ran to work, just an easy 5.8km at 5:00/km. I ran home later, I was a little bit late getting out of work, so only ran 8.2km at 4:49/km. The ball of my right foot is hurting a little, not when I run, but the rest of the time! My achilles still ache from time to time too, both, separately at different times!

I went swimming in the evening. It was my first swim since November 22nd! I expected that it would be bad, and it was. I gutted through an hour (more or less, so slightly less!) my 100m times were 1:55 or so later in the session, that is way down on my speed when fit.  I’ll try to get in 2 regular swims a week from now on.

Thursday:

I had a leg massage in my lunch break (thanks Jamie!). After work I wanted to do a session. After umming and ahhing, I decided on a 7x1km at 3:45/km pace, standard and not too tough. Well 1st the lights were off at the track, but I could run with my head torch, then I just felt like crap!  I ran 5x1km all easily faster than 3:45/km, generally ~3:40/km with a slower last 200m, but my right calf didn’t feel good, and I generally wasn’t feeling too hot.

I extended the run out to 1h10 by running around to the messe. I think I bonked at the end of the run. I had only eaten a sandwich since dinner yesterday, and I had swam and worked all day before running. I was fine anyway after a banana and the remainder of my smoothie.

Friday:

I extended the run to work by running towards Bodenheim, then cutting back through Hechtsheim and down to work. I wasn’t too bad really, 9.5km at 4:53/km. I’ve notice than my HR is a bit higher than I want at the moment and my ‘running performance’ according to movescount is falling. It’s a little worrying but hopefully just a result of my increased mileage.

My running route at a nicer time of year.
Poo by the side of my route. It was steaming on Friday morning, running through a poo cloud isn’t cool!

I ran easy on the way home. Just 6.9km at 4:43/km. I felt a bit better on this one.

Saturday:

Long Run day. I ate cornflakes an PB and J sandwiches for breakfast, took an Imodium 90 mins before the start and 3h after breakfast was good to go. I wanted to run for 2h30 and at least 30km, but I saw pretty early on that I would be running faster than 5min KMs.

Everything went fine, the last 30 minutes were tough but my pace held up ok. It was just a steady pace run. I enjoyed seeing deer on the run and the route was quite interesting. I ended with 32.4km in 2h31 with a bit high 146bpm average.

My running route in autumn, it’s colder and muddier now 🙁
Sunday:

I woke up at 07:45 and couldn’t be bothered to run. Seemingly about 5 seconds later it was 08:45, so I got up and ran an easy loop to get up to 110km for the week. The route was pretty muddy, I had to walk about 30 metres in the field to avoid a huge puddle too.  All fine though, my legs felt surpringly good.

Review:

Week 2. It wasn’t my best week ever, but I got all my runs in and did my first real long run for a long time, as well as some pretty poor intervals. My legs are feeling better at the end of the week than they were on Thursday.

I weighed in at 79.5kg midweek, not great, but not too bad. I’d like to be at 77kg or below for Mörfelden half marathon at the end of February.

Next week:

I want to get more quality in and a little more volume. 115km would be good, with 2 swims. I will do a real intervals session and a shorter ML run, with some quality in. Probably 25km with 2x5km at goal marathon pace or faster. Lets see what happens though!

Mais Oui, Paris -Week 1 – a 10 day week in Lanzarote!

I’m going to try to simplify things a little for myself and get onto a normal week’s rhythm. So here are the odd few days before my first full week:

Thursday:

after getting back from the UK the day before, I still didn’t feel great. I went for an easy 1h run and my lungs were burning. My heart rate was high too. Ran pretty fast though 4:38/km

Friday:

another easy run. Lungs were a little better, still felt a bit crap though. Again fast at 4:35/km

Saturday:

my last German run of the year. It was actually really warm (10 degrees) and I sweat like a pig! My stomach was all over the place too. Just 11.5km at 4:48/km.

Sunday:

in Lanzarote after a very early start. It was lovely weather, 21 and sunny. It was windy though. I struggled to keep my hr down against the wind after flying along with the wind on my back. It was a nice end of the year run. 13.3km 4:36/km

view of the beach
Playa Reducto from the balcony of our hotel

Continue reading “Mais Oui, Paris -Week 1 – a 10 day week in Lanzarote!”

Mais Oui, Paris 2018

Paris Marathon

Paris Marathon is in 14 weeks and 3 days from now. I’ve been ill or suffering the effects of an allergy to birds over the Christmas period, meaning I have only run three times since the Ebersheimer Adventslauf 11 days ago.  I haven’t been doing nothing though, actually I have been busy! Eating cake, biscuits, chocolates, drinking beer and generally being lazy and putting on weight!  I don’t mind too much, that’s what Christmas is for anyway.

It’s the 28th of December now though, and Christmas is over. It’s time to get my arse into gear, and get training for Paris Marathon.  I enjoyed doing my Roth blog last year, so I’ll do a Paris one this year.

Be Marathon Fit?

I found a plan for Roth last year but I don’t have a specific plan for Paris.  I am having a bit of a triathletes dilemma. I need to run as much as I can, do do as well as possible in Paris. I also can’t completely ignore swimming and cycling, otherwise I won’t be ready for the triathlon season come June. So here is a general skeleton plan for what I think might work for me.

Doubles

I want to run before work more often than I usually do. I can run 3.7km to work as the crow flys, or I can extend it to 8km by looping around to work. I see Monday, Thursday and Friday as good doubling days (for reasons I’ll get to in a minute)  If I run 16km on Monday and Friday, and extend Thursdays run home, then I can have 52km of running built up over those 3 days.

Track work-outs

Quality is usually not where I shine. I like running out the door and doing my 1h to 1h15 everyday and being done. I can get pretty fit doing just that, but I won’t reach my potential by just doing that. Tuesdays will be work out days. I will try to get gradually more specific as I get closer to race day. That means VO2 max work to start with (~4 weeks), then Threshold work (another 4 weeks) then Marathon pace work (the last 4 weeks before the taper). I will think about if I want to do the M pace work block, I’m not sure it is worthwhile physically, it seems like more of a mental thing.

Long runs

I’m not trying to re-invent the wheel here. I will just do my long run on Saturdays. In a 14 week build I will want to have 8 runs of over 30km, with 4 of 35km or so. Saturdays are best for me, in case something causes me to miss it, then I can just run on Sunday instead. I will try to get some quality into my long runs, probably M pace work.

Cross Training

I plan to swim every week on Wednesday mornings before work. That is a minimum. A second swim per week would be good. I’ll definitely try to get them in as and when I have can (so on double days in the evening) or on days off. Sunday would be possible too.

Ideally I will cycle on Sundays when the weather is decent.  They will have to be easy rides, but a few hours would be very helpful for making the switch to triathlon later in the year.  Again, days off would be well invested in doing some riding.

Races

This is tough for me. I like racing a lot, but I do think that I might sometimes race when I should do a long run instead, or just not race but train.  I will probably do fewer 10k races this time out. If they are on Saturday, then I don’t see much harm in running, then doing an all E pace long run on the Sunday, but the other way around seem like it is poor training.

I do think that half marathons (and longer) are good marathon training, as long as I can recover from them and run them untapered.  There is an Ultra in Rodgau in 1 month. I might run 30-35km (6-7 laps) as a supported long run. Otherwise I want to do the Mörfelden Half Marathon and either Kandel or Frankfurt half.  They are only 4 weeks before Paris, so should be interesting tune up races and give me a good idea of what will be possible in the marathon.

  1. Lindenseelauf 10km Saturday 13 January – 12 weeks
  2. Rodgau Ultra Saturday 27th January – 10 weeks
  3. Groß-Gerau 10km Saturday 10th February – 8 weeks
  4. Mörfelden HM Sunday 18th Febraury – 7 weeks
  5. Kandel/Frankfurt HM Sunday 11th March -4 weeks
The Goal(s)

My favourite running book is Jack Daniels. So think I have to train to my ability and what ever comes out at the end, is what I can run. So in that regard, I don’t have a goal time. In another way, I do!

I would really like to break 2:45. That is 3:54/km which is tough, but should be possible given my best half marathon time.

My best 10k and HM times are now 2 years old. I have been close to the 10k time recently in pre-training, so that one has to go. I reckon I can run near 35 flat for a fast 10k. I would love to run a sub 1:17 half in Mörfelden, to get an elite start in Frankfurt. That might be optimistic as it predicts a 2:41 marathon, but it would be ideal for me.

Weight

I am around about 80kg now. I want to be at most 76kg when I get to the start line in Paris, and really sub 75kg would be optimal. I’ve never reached that weight, but I’ll try again this time out!

Overview:
  • 3 double days – 52km
  • 1 workout day – 14km
  • Wednesday single run – 10-15km
  • 1 long run – 30km ave
  • Sunday recovery run – 10km
  • 116-121km + 1-2 swims + 1 ride