I believe that this is my third time replanning this Marathon; a Marathon that will take place eight weeks from Saturday. Time is of the esscence and at this stage even my most secret thoughts do not think of running a PB. I am still hoping to go faster than the 3:15 I ran last year however, so the new plan -Plan III- is as follows:
Week 8 – 20 km run:walk 10:1, 10×800 on 3:15, 60 min w/ 20 min @ 4:20/km
Week 7 – 23 km run:walk 10:1, 10×800 on 3:15, 60 min w/ 2×15 min @ 4:20/km
Week 6 – 25 km run:walk 10:1, 10×800 on 3:10, 60 min w/ 30 min @ 4:20/km
Week 5 – 28 km run:walk 10:1, 10×800 on 3:10, 60 min w/ 2×20 min @ 4:20/km
Week 4 – 30km run:walk 10:1, 10×800 on 3:05, 60 min w/ 40 min @ 4:20/km
Week 3 – 30 km run:walk 20:1, 10×800 on 3:05, 60 min w/ 2×25 min @ 4:20/km
Week 2 – 30 km just run, 10×800 on 3:00, 60 min w/ 50 min @ 4:20/km
This looks quite aggressive, but if I survive it I think I’ll do ok out of it; It just remains to be seen if I have the fitness to start -and recover from- this program. At the first sign of trouble the 800s and the 4:20/km runs will be dropped – they will be replacd with either some easier running or rest as I see fit (or unfit!). The long runs are not negotiable, I’ll split them into double run days if I have to, but they must be done. That’s that … Now let’s see if there is a “Plan IV” coming soon.
I also managed to get a bit of training done today:
The usual 9.5k run that takes in the Ursvik 5k loop – ran with Richie and Johan. I should avoid training with anyone -especially these beasts- for a couple of weeks… The guys dealt me a rather large can of whoop-ass today; I hung on until about 2km to go on the 5k and then went BANG! That was me done for the day. Pace was too high, HR was too high and, if I am to be completely honest, my training load this week is also too high, considering I’m coming back from a two week sickness.
I may -just may- go swimming tonight… lets see what the body tells me later on.
I did go swimming in the end. It was pretty easy and my paces are not too bad considering the fact that a/ I have not swam for one month, b/ I have been sick for two weeks and c/ I am TIRED from the previous three days training. I’ll get some recovery in now and get ready for the long run on Friday. The swim set was:
- 200 w/u
- 12×50 technique
- 300 skulling
- 7×100 (1:27,1:30,1:30,1:32,1:34,1:34,1:34)
- 6×50 max
- 200 w/d