Rise and shine
It’s 12 weeks now, half way to the Queenstown Marathon. Time to reflect, and to notice the improvements.
After 3 months, you’ll notice how training has become a healthy habit. But, it’s so much more than just adjusting to the discipline; it’s enjoying that feel-good endorphin buzz. On the bigger scale, you’ll notice the benefits of being healthier and the confidence and pride you’ve gained from working successfully to a very worthy goal.
Most of you will have seen a significant reduction in your time trial time as proof that it’s working.
Congrats! You might like to reward yourself. Oh go on, buy yourself that nice summer running top you want, those new shoes, or shout yourself a yummy raw juice energy drink!
Race Start Time Saturdays
This week, it's time to introduce another race-specific component, we want to start getting your metabolism (and your mind) used to the race start time. (Marathon 8:15am; Half 8:00am; 10K 7:45am). Ideally from now on, you’ll start your long Saturday session at race time, alternatively you could do your Tuesday Time trail in the morning before work, or even better, do both.
This will help on several counts: No surprises on race day, you’ll be able to figure out how close to race start you can eat breakfast, (usually 2 to 3 hours for solids like porridge, or a little closer if it’s something like a smoothie or an “Up and Go”), you’ll train your bowels to “blow the ballast and lighten up”, before starting.
You’ll get used to the coolness of a morning start and experiment with different clothing options, your preferences of race-food may vary in the morning versus afternoon, if you’re able to train in Queenstown on the race route you’ll test subtle things like whether the sun is in your eyes etc. Perhaps most importantly though, you’ll notice that it takes a bit longer to warm-up in the mornings.
Nothing new on race day
It’s well known wisdom amongst racers to “never use anything new on race day”. Doing this sort of detailed preparation will give you more ideas of your own to plan for and test before race day.
Come and join us on Wednesday Evenings
Remember to join us for strength and conditioning on Wednesday nights, 5:30pm. Meet at the Tennis courts on the grassy banks Lake Avenue, Frankton.
Week twelve training schedule:
Thursday 4th Sept
45 mins total, comprised of accelerations, a little faster than last week:
10 minutes walk to warm up, on the way to a jogging site of grass in a park or similar.
5 minutes of “accelerations”: Start with a fast walk pace, increasing the pace, a faster gear every minute, until at the start of minute 3 you are jogging. Keep increasing the jog pace slowly until you are jogging at a good old clip at the finish of 5 minutes.
Do a total of 6 accelerations
Warm down walk for 5 minutes.
Friday 5th Sept
Rest day (optional swim or bike or yoga or gym)
Saturday 6th Sept
2 hrs and 15 mins; long, easy endurance run /jog.
Start at 8 am.
Eat breakfast 2 hours prior.
Pace yourself to jog or run the entire time, (no walking) to show yourself the discipline for race day.
Soft trails such as dirt, gravel, grass etc to avoid injury.
Stretch straight after, and ideally get a massage to aid recovery.
Sunday 7th Sept
Easy walk or hike, eg with friends or family. 60 to 90 mins. Make it scenic and fun.
Important to make it easy, to help recovery from yesterday’s long session.
Alternatively, an easy bike ride or swim.
Monday 8th Sept
Rest day (optional swim or bike or yoga or gym)
Tuesday 9th Sept
Warm-up 10 mins brisk walk or easy jog.
Time Trial #9. Aim to beat last week’s time. Do these in the morning if possible.
Warm-down 10 mins walking. Record your time.
Wednesday 10th Sept
Steve’s Strength and conditioning clinic:
5:30pm sharp! til 6:30 pm Meet 5:25pm at the Tennis courts on the grassy banks Lake Avenue, Frankton, Queenstown.
Alternative: 60 mins, medium pace jogging (fartlek = Speed play) with 4 x 5 mins effort (fast run) in the middle. Undulating small hills.
Thursday 11th Sept
45 mins total, comprised of accelerations, a little faster than last week:
10 minutes walk to warm up, on the way to a jogging site of grass in a park or similar.
5 minutes of “accelerations”: Start with a fast walk pace, increasing the pace, a faster gear every minute, until at the start of minute 3 you are jogging. Keep increasing the jog pace slowly until you are jogging at a good old clip at the finish of 5 minutes.
Do a total of 6 accelerations
Warm down walk for 5 minutes.
You should be getting faster and finding it a little easier by now.
Warm down walk for 5 minutes.
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