|Club running is fun. I can't wait to feel this good again.|
Not including 'injured' I figure there are 3 states: resting, running or training. I spend a lot of my time in the 'running' state. That is, I'm actively doing some exercise, maybe 3-5 days a week, but there's no specificity. It's mostly recreational. The state I should spend more time in and indeed am in now is 'training'. This comprising of a planned approach to a measurable target requiring at least 6 days a week of predefined workouts. More on this later...
My current aerobic base is pretty good coming out of long days tramping in the south island and not shying away from some good mileage following. Certainly previous years Feb/Mar build-up has been much worse. My training weight is alright but a few kgs would certainly help. Mainly I just need to top-up my strength and speed if I'm to run a solid trail 'thon. The next few weeks to race-day are important and I've always been good at delivering myself to the start of something having cobbled together the best I could with what time I had available. I'm also good at throwing-down and delivering a corpse to the finish should I need, so I'd like to ensure the coming weeks are filled with sessions that will tax my comfort levels. So much of intensity training is mental. Being familiar with discomfort. Running hard when you least want to. I still firmly believe this is one of the defining factors that separates 'off-the-couch' runners with real athletes. Something I aspire to be.
...So the plan. I've no reservations about explaining my training. It's never a secret. I'm entirely beatable (I beat myself all the time). I'm fine at discipline provided I have a target in my sights so upon writing the following sharpening program I knew I'd have no real issue seeing it out other than the obvious hardship it includes.
|Training am||Training pm||Supplementary||Diet|
|2-Apr||1hr easy||1hr finish-fast||body resistance/core etc||Fasting|
|3-Apr||90min easy||body resistance/core etc||Fasting|
|5-Apr||80min finish-fast||body resistance/core etc||Standard|
|6-Apr||30km easy inc hill efforts||stretching/mobility||Ltd Carb.|
|7-Apr||80min hard hill and trail||45min easy (St Peters)||body resistance/core etc||Fasting|
|8-Apr||2x 15min @T Pace. (full rec)||body resistance/core etc||Fasting|
|9-Apr||"3-up-1-down" hill repeats||body resistance/core etc||Fasting|
|10-Apr||35min Tempo (rising)||body resistance/core etc||Fasting|
|11-Apr||60min easy rolling||body resistance/core etc||Fasting|
|13-Apr||30km easy inc hill efforts||stretching/mobility||Standard|
|14-Apr||80min hard hill and trail||14x Hill Repeats (St Peters)||body resistance/core etc||Fasting|
|15-Apr||30min easy||Deeks 400s||body resistance/core etc||Fasting|
|16-Apr||2x 15min @T Pace. (full rec)||body resistance/core etc||Fasting|
|17-Apr||80min hill and trail||body resistance/core etc||Fasting|
|19-Apr||42km easy inc hill efforts late||stretching/mobility||Ltd carb. Progressive.|
|20-Apr||80min inc fartlek hill and trail||body resistance/core etc||Standard|
|21-Apr||30min easy||8x 1km @Rep pace||body resistance/core etc||Fasting|
|22-Apr||80min rising-rate||body resistance/core etc||Fasting|
|23-Apr||30min easy||35min Tempo||body resistance/core etc||Fasting|
|24-Apr||30min easy||25min Hill effort||body resistance/core etc||Fasting|
|25-Apr||60min easy rolling.||body resistance/core etc||Fasting|
|27-Apr||90min easy||body resistance/core etc||Ltd Carb|
|28-Apr||Deeks 400s||body resistance/core etc||Fasting|
|29-Apr||45min E +2x2km @Race||body resistance/core etc||Fasting|
|30-Apr||45min easy||body resistance/core etc||Standard|
Following T42 I'm really keen to get back over to Waihi and race The Nugget. Again one of my annual fav's this race covers some AMAZING coastal track. The race departs my summer holiday town of Waihi Beach, covering 21km of genuinely mixed terrain through private land and into Waihi township.
I've picked up 2 wins and a 3rd place here, the later a highlight of my running career throwing up in a sprint to the line and watching 2nd place slip from my portly wheezing grasp. That day will always serve as motivation to bring the fitness required to get the job done and nothing less.
With the nugget back in the hands of local management I'm really interested to see how it pans out. I'm a huge fan of supporting local events and this being pretty much my home town trail run I hope it continues to be the endearing successful event it started out as. See you all there?