3 Weeks to RTB – Recap of week 2

I posted my 5 week plan that I made for leading up to Wellington Round the Bays half marathon and the update on the first week on how things went. This is my second week update!

This is a recap of how the second week went. It was an relatively easy week of running with a few rest days leading on to my first event of this year The Tussock Traverse 26k trail run. So here is what happened in week 2.

Monday – 21st Jan – REST DAY! Apart from going for a walk I just chilled out. And being a public holiday (Wellington Anniversary day) it was nice just to chill out!

Tuesday – 22nd Jan – planned 10k @ 80% effort at about 4:40 pace. Managed to do this relatively easily with even splits. Jogged 1k so total of 11ks.

Wednesday – 23rd Jan – 14k run at about 4:30 pace. I did about 12kms at this pace and slowed down the last 2km to recover. Total 14kms done.

Thursday – 24th Jan – 10km easy pace as a recovery run. Did this one at about 5:30 pace. Lots of stretching and foam rolling to relax the muscles before the Saturday race.

Friday – 25th Jan – REST DAY! Drove to Tongariro National Park!

Saturday – 26th JanThe Tussock Traverse – read the full race recap here!

Sunday – 27th Jan – Rest day! Easy 2hr walk in Natiional Park and a relaxing day!

RTB Week 2 Recap

RTB Week 2 Training Recap

So here’s to the next three weeks of running leading up to Wellington Round The Bays remaining injury free!

4 Weeks to RTB – Recap of last week

I posted my 5 week plan that I made for leading up to Wellington Round the Bays half marathon.

This is a recap of how the first week went. It was a big week of running with no rest days from Monday to Sunday. So here is what happened.

Monday – 14th Jan – planned 14km easy run. It was a wet day & the rain made for an interesting outing. Coming from a day of rest on Sunday the run was pretty easy & I cruised it pretty easy in the morning despite the heavy rain. Actual distance an easy 15kms in about 5min per Km on average.

Tuesday – 15th Jan – planned 5k race @ 80% effort and a 5k recovery after, so a total of 10ks. I was supposed to run each Km at about 4m 15s however I pushed it a bit & the competitive side got the better of me finishing the race at an average of 4min 05s & posting my second fastest 5km race time for the Waterfront course in 20min 20secs. Took a 5min break & then did an easy jog/walk of 5km as planned as recovery. So far so good.

Wednesday – 16th Jan – 20km Hill run or 2hrs plus hills. Typically I save my hill runs for Saturday or Sunday, this week I wanted to break the pattern & see what will happen with a middle of the week hill run. Weather was pretty good on Wednesday & it was pretty warm when I headed out at around 7am. I also wanted to use this run to check my gear for the 26km trail run Tussock Traverse on 26th Jan (next Saturday). The route I chose for this run was a loop starting from the Waterfront. It’s one of my favourite runs including some of Wellingtons great trails. (Ill do a post later on some of these) Basically run up to Brooklyn via Central Park then run down to the start of the Tip Track via Happy Valley Road. The Trip Track is long & winding with an ascent of about 400m over about 4kms. It’s a good climb & should be part of any Wellington runners schedule :). Once at the top you run to the Brooklyn windmill & follow the Karori sanctuary fence line to the Polhill track then it’s all downhill to Aro valley & back to the waterfront. Total distance 22kms. This isn’t an easy run & in hindsight I should have scheduled a rest day after this run. My legs were pretty tired & I did some foam rolling that evening.

Tip Track Elevation

Tip Track Elevation

Thursday – 17th Jan – 14km @ half marathon goal pace! Well this was pretty ambitious after the hill run. I knew that this might be asking a bit too much from my body but I thought if I ran late evening on Thursday my body would have had enough time to recover. Was I wrong on that! When I woke up in the morning my legs felt pretty heavy with a few aches. I’m used to this usually and not a stranger to a bit of aching in my legs after a long run. Anyway by about the 1km mark I knew that there was no way that I can run anywhere near my goal pace. So I settled for a pretty slow 10k. Lesson learned – no fast pace runs after a long hill session 🙂

Friday – 18th Jan – 10km intervals – another big mistake 🙂 my legs were like solid iron blocks everything hurt. Net result a slow 8k & lots of foam rolling & ice. I was experiencing a sharp pain just below my hamstring – not good & alarm bells started ringing!

Saturday – 19th Jan – 14km easy run – nope not a chance! However since my pain had somewhat subsided I decided to go for an easy jog/walk. It was terrible – legs were pretty tired, my HR was pretty high. I managed a 8k jog which felt like hell. Should have taken a full days rest! Foam roller & ice to the rescue.

Sunday – 20th Jan – 18km long run with hills – didn’t even attempt it! Slept in & just took it easy. Walked around the waterfront enjoyed the day. Came home & had an afternoon nap! So by around 5pm I felt pretty good, my legs were feeling normal again no pains. So I decided that I’ll go for an easy jog just to test how I felt. After about 2km of steady running it felt really good so I kept going & then it was 10ks without even feeling it! So ended up with a 15k around the bays!

Week 1 Training Recap

Week 1 Training Recap

So my goal of running a full week with no rest almost worked & I learned a lot from this week. I also ran the most number of cumulative Kms in a week with a total of 88kms! Our bodies have a way of telling us when it’s time to take it easy – pain & aches are our bodies way of telling us to take it easy or rest. It’s our own defense mechanism to prevent us from damaging ourselves beyond repair. Running places a great stress on our bodies but also makes us stronger.

I’ve been reading a book called “The Runners Body” written by some leading sports scientists, I highly recommend this book even if you are a novice runner who has taken up running recently. It’s available at the Wellington City Library.

So next week (21st to 27th Jan) is relatively easy apart from the trail race on Saturday 26th in Tongariro & I’m hoping to stick to the plan! Monday (today) is a rest day!

So here’s to the next four weeks of running leading up to Wellington Round The Bays remaining injury free!

5 Weeks to Wellington Round the Bays Half Marathon

It’s day one of my 5 week (35 days) lead up to the Wellington Round the Bays Half Marathon. One of my readers requested that I post my plan. First up: DISCLAIMER – if you are thinking of using this plan there are a few things to be aware of. This is a plan that I created based on my previous running experience and also based on my goals. I have been running relatively injury free for 3 years now and my weekly mileage is about 60-70km per week on average. Only follow this plan if you can run a 5km race in about 21-22mins on average at 4.05 to 4.15 per km pace.

5 Week Half Marathon

5 Week Half Marathon Plan for Round the Bays 2013

Week 1 – Mon 14th Jan to Sun 20th (Yes 7days of running and a big week) – cumulative target 100km for the week. This is the most km that I have attempted to run in a week. Note that the 5km race on Tuesday is the Wellington Scottish 5km race and I will run that at about 80% not 100% followed by an easy 5k recovery. I have two Hill runs mainly because Week 2 on Saturday I am running the Tussock Traverse trail race of 26km. You can reduce the number of km on these days or just rest. Like I said this plan is mainly for me. 🙂

Week 2 – Mon 21st to Sun 27th Jan – Starts with a rest day on Monday and this week is about just getting some runs done and then heading over to Tongariro for the Tussock Traverse on Saturday 26th. (I’ll post a race report after the 26th)

Week 3 – Mon 28th Jan to Sun 3rd Feb – Total 80km week with some solid runs but easy and a rest day.

Week 4 – Mon 3rd Feb to Sun 10th Feb – Starting to taper and down to 60km average. No racing or fast runs just easy runs and lots of massage and foam rolling.

Week 5 – Race week! Mon 11th Feb to Sun 17th (Race Day!) – Lots of rest, recovery stretching and taking it easy. Sunday Race Day!

There you have it! That’s my plan. Also I do strength sessions on Mon – Wed – Fri when I feel I am able to. Nothing strenuous but exercises using a wobble cushion to stabilize and strengthen my core and lower legs.

Good luck and keep running!