Week 2, Matilda Bay 10k

Monday 11.75k@4:45 recovery
Tuesday am 16.2k treadmill with 10k in 37:50 - slightly faster than last week - another hot day so retreated to the treadmill
Tuesday pm 10k recovery@ 4:36 (treadmill again)
Wed am 13.2k @ 4:45
Thurs 22k@4:30 medium long run
Fri 10.3k@4:40 recovery
Sat 10k@4:30 easy
Sun 3.75k warmup, 5.75k cooldown 10k race

Matilda Bay 10k in 37:29 - one second faster than last year.
I'd thought I might run 30 sec faster today, but whether it was the increase in volume, the heat or being a bit dehydrated starting out, I didn't get there. The splits were fairly similar to last year, although I ran the first half 10s slower then last year but didn't slow so much in the 6-8k section.

Either way, I'm happy enough to be on a par with last year - if I can do a similar buildup for my marathon but avoid the injury affected weeks I can still hopefully get a couple of minutes off my marathon time.

Week 1 Training

I'm pretty happy with the first week of Marathon training for Bunbury.
The 10% rule went out the door with 121k up from 90 the past 2 weeks, but the body coped OK

Monday 11.5k @ 4:39
Tuesday am 16k treadmill with 10k tempo in 38:10 - too hot to do outside tempo
Tuesday pm 10k @4:33
Wed am 12.3k @ 4:43
Thurs am 18k @ 4:36
Fri am 11.5k @ 4:31 - incl 10x100m strides (done properly this time)
Sat am 11.35k @ 4:33 - with a couple of faster/harder km
Sun am 30.2k @ 4:39

Nothing too exciting to report - a little knee pain on recoveries, some hamstring tightness in the second half of the long run, but no specific concerns.

2012 Year Review

I wasn't going to bother posting this, but I looked back at the reviews since 06 and it's nice to see what I felt of the year at the time:

January:  Matilda bay 10k 37:30 - OK race in hot/humid conditions

Feb-April:
Started a new marathon program with record mileage peaking 146km week
Plantar fascia tear with a couple of weeks off and a couple more building back up

May:
Back in Mara training peaking again at 146km week
HBF Run 14k 51:01 - 24sec PB

June:
Lake Gwelup FunRun 6k 2nd place and 5 second PB

Perth Marathon 2:51 - 6min+ PB

August:
City to Surf 12k - 45:25 - disappointingly slower run

November:
Newcastle parkRun 5k 18:00
John Gilmour Track 10k 36:23 - 10k PB

December:
SixInch trail marathon 3:47 - slower than last year/limited preparation


So overall a success with breakthrough Marathon PB after a couple of years stagnation, and a small 10k PB without specifically training for it.

Goals for 2013:

Marathon 2:48 - definitely at Perth but potentially an April marathon also, depending upon training and logistics (maybe Bunbury)

10k sub 36 min

Stay Injury free & sustain 4 consecutive weeks of 150k running

Lesser goals - PBs in HBF run, City to Surf, 5k, SixInchTrail Marathon