Well the first 4 weeks of my buildup have passed by, and now I am coming to the end of a recovery week. Very important to have these down weeks because they allow the body to recover and get stronger from the hard work that has already been done. Contrary to what many people think, people tend to profit from their training when they are resting, and not when they are actually training hard. Also a conventional buildup is a long journey; in my case 24 weeks for this marathon. Therefore it is vital that marathoners take these recovery periods so as to refresh the mind. Alas, this is something most athletes don't consider ;or are scared of taking such easier weeks for fear of losing any fitness.
I've decided to enter The Daegu International Marathon on April 13, 2014. A long buildup, I know, but one of my strengths is that I'm more than happy to do the real tedious work. And not to look too far ahead, just concentrate on getting each planned run ticked off after finishing. Very important to keep in the present! So I'm not thinking about the race too much and I haven't even thought about the time I want to achieve. Just get the work done and everything will be fine.
Like most marathoners, I like to periodize my buildup. The first twelve weeks are about developing a good base and then ten to twelve weeks of quality work, which become more specific as the race approaches. The plan being to be right on my A Game on the day of the marathon-and not before; as legendary Australian Rugby league coach Jack Gibson said, "You don't win the Melbourne Cup in May!" (The Melbourne Cup is Australia's most famous horse race that takes place on the first Tuesday in November) So for now, no hard vormit inducing workouts or mega long runs; just a gradual increase of good consistent mileage.
So a typical week in the early part of my buildup would look like this:
Monday: 40-50 minutes
Tuesday: 60 minutes
Wednesday: 40-50 minutes
Thursday: 1 hour and 15 minutes
Saturday: 60 minutes
Sunday: 1 Hour 40 minutes
Except for the easy day on Monday, most of my runs are quite brisk without straining; but solid enough to yield good aerobic benefits, and are monitored with a Heart Rate Monitor, and I aim to work at 140-148 BPM.
I also finish each run with core, ab, and back work and do 4 strength sessions a week. However I'll discuss this in another blog sometime.
So thank you for reading and I look forward to any comments.