My most enduring influence on my training is still James Fixx as it demonstrated how the passion for wanting to run is key to the leap from couch to any distance.
Found his book around 1989.. got me into running, which led to joining the army which eventually led to the Marathon. I loved reading about the Boston Marathon.
The next significant influence on my training has been Luke Humphrey who coaches the Hanson Marathon Method. His training philosophies really connect with me and have led to major improvements in my running with PBs in all of my distances in 2019. The most significant impact has been the removal of Cramping during Marathons (at least until afterwards)
'Luke Humphrey'Started using this method in Oct 2018 and first Marathon Plan was in 2019. The training philosophies will be key to completing this challenge.
These principles define my training when I am looking for performance outcomes. If i don't get the balance right then bad outcome!
Frequency - How many days a week
Volume - How many miles a week
Intensity - The paces I run each week
Passion - The WHY! I need my goals..
BASELINE WEEKLY TRAINING PLAN
Dependant on wether I am in a Marathon Cycle this schedule works well for me
MON - REST
TUE - Speed/Strength
WED - Easy
THU - Tempo/Moderate
FRI - Easy
SAT - Easy
SUN - LONG RUN
Due to the seasons in Australia most of the longer racing starts in April and completes October. November-March is a good time to work on 10k/5k.
Lessons Learnt so far
Racing Weight is a key factor when times are important. I mostly run at 86/87 KG and 82 KG would be ideal.
Heart Rate - If I keep my easy runs under 140 BPM it has a lot less impact on recovery times
Cramping - Running long Tempos as MP and ensuring I average 45 Mile weeks for Marathon has removed this from the marathon.
Current Training Load Outcomes
40-50 Miles - For a 3:45-4:00 Marathon 1:45 Half Marathon
50-60 Miles - For a 3:30-3:45 Marathon 1:40 Half Marathon
Measuring Performance (2019 update)
I ensure I train to learn my efforts such as how does marathon pace/10K/5K pace feel like so I can avoid blowing out when technology fails.. However I do like to keep a track on the outcomes, so I use the following tools
STRAVA - Map runs and get an idea of trends
GARMIN - This has been a go to product since 2008 for GPS tracking.
STRYD - Awesome for accurate metrics when GPS is not available aswell as Power measurements that help to assess form.
Final Surge - Luke Humphrey has a run club that gives me access to training plans that I can apply to a training calendar.
WHERE I RUN
I am lucky to be able to run in some great environments in Brisbane so it has been relatively easy to carry out diverse training. I live next to the Sea and so get to do my runs between Sandgate and Scarborough along the shoreline
Dependant on wether I am in a Marathon Cycle this schedule works well for me
MON - REST
TUE - Speed/Strength
WED - Easy
THU - Tempo/Moderate
FRI - Easy
SAT - Easy
SUN - LONG RUN
Due to the seasons in Australia most of the longer racing starts in April and completes October. November-March is a good time to work on 10k/5k.
Lessons Learnt so far
Racing Weight is a key factor when times are important. I mostly run at 86/87 KG and 82 KG would be ideal.
Heart Rate - If I keep my easy runs under 140 BPM it has a lot less impact on recovery times
Cramping - Running long Tempos as MP and ensuring I average 45 Mile weeks for Marathon has removed this from the marathon.
Current Training Load Outcomes
40-50 Miles - For a 3:45-4:00 Marathon 1:45 Half Marathon
50-60 Miles - For a 3:30-3:45 Marathon 1:40 Half Marathon
Measuring Performance (2019 update)
I ensure I train to learn my efforts such as how does marathon pace/10K/5K pace feel like so I can avoid blowing out when technology fails.. However I do like to keep a track on the outcomes, so I use the following tools
STRAVA - Map runs and get an idea of trends
GARMIN - This has been a go to product since 2008 for GPS tracking.
STRYD - Awesome for accurate metrics when GPS is not available aswell as Power measurements that help to assess form.
Final Surge - Luke Humphrey has a run club that gives me access to training plans that I can apply to a training calendar.
WHERE I RUN
I am lucky to be able to run in some great environments in Brisbane so it has been relatively easy to carry out diverse training. I live next to the Sea and so get to do my runs between Sandgate and Scarborough along the shoreline
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