Marathon Note #1 – Your on-line training logs!
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Marathon Note #1 – Your on-line training logs!
OK Marathoners – July is upon us and time to start getting a tad more formal with our training!
TRAINING PEAKS NOTES
- Once you log into to ACCOUNT SETTINGS and update your PROFILE (add a photo is always nice), and if you want daily e-mail notifications on the workouts you can select that.
- Many of you returning from last year’s team already have TP accounts – please log into your account on a PC and in SETTINGS, go to COACH and add my e-mail (enhancesports@aol.com) so I can add you back to my roster. (but you can start uploading/entering your runs anytime now!)
- Training is loaded now for an OFFICIAL WORKOUT START OF MONDAY JULY 12TH(but you can start uploading/entering your runs anytime now!)
- EVERYONE starts in a Beginner/Intermediate training program, however if you are a seasoned runner or expect to run under 3:45 for the marathon, PLEASE let me know and I will move you into more of an Intermediate/Advanced program.
- Everyone gets a FREE Premium account from training Peaks for 14 days, then you will revert to a FREE BASIC account which is fine for most athletes.
- If you want to upgrade to PREMIUM after the 14 day trial period you are welcome to on your own.
Here is a link to a table showing difference bwtn BASIC and PREMIUM: https://help.trainingpeaks.com/hc/en-us/articles/204074014-Basic-vs-Premium-Athlete-Account-for-Athletes
- Many of you have asked what devices are compatible with Training Peaks. If your device is not on the list – there is always the old fashioned way – enter your miles into TP by hand! That is how I do it so I can add in come color commentary (how the run felt, weather conditions, etc). Here is a link to a help page from them…
Here are some tips with regards to following your program and what to do if you need to move workouts or if you miss a workout!
THOUGHTS ON MOVING WORKOUTS AROUND: A word on using of Training Peaks and swapping around the scheduled workouts (mainly, those you do on your own). As we are in the BASE PHASE, fell free to swap days around to better fit your schedule. I have add several people contact me to say they wanted to do their cross training on a different day or would sometimes opt to do long run on Saturday. That is fine! The BASE phase is more about finding a routine that works for you and your schedule and getting used to that routine. Once we find a training schedule that fits, then we will slowly start to build up your training volume and intensity – but we must do it slowly!
What to do about MISSED workouts – Don’t try to add it back in somewhere – just move on to the next workout! As for swapping, use the HIGH-LOW principle. In their most basic form, workouts can be broken down into two types – Low (as in intensity or volume or even rest) or High (as in intensity or volume). Rarely do you want to put more than 2 HIGH workouts back to back (ie, a HIGH VOLUME with a HIGH INTENSITY). The best mix one should shoot for is alternating HIGH and LOW throughout the week. My athletes typically see this sort of week: SUN – HIGH (vol), MON – LOW (vol and intensity), TUES – HIGH (intensity), WED – LOW (recovery or cross training day), THURS – HIGH (intensity – like our PM hill runs!), FRI – LOW (usually full rest), SAT – HIGH (vol). Saturday and Sunday are usually the only back to back HIGH days I prescribe as athletes typically have more time to train on the weekend and it comes after a FULL REST day on Friday or leads to a rest day on Monday. So when in doubt on what to do – think HIGH/LOW principle!
What to do about MISSED workouts – Don’t try to add it back in somewhere – just move on to the next workout! As for swapping, use the HIGH-LOW principle. In their most basic form, workouts can be broken down into two types – Low (as in intensity or volume or even rest) or High (as in intensity or volume). Rarely do you want to put more than 2 HIGH workouts back to back (ie, a HIGH VOLUME with a HIGH INTENSITY). The best mix one should shoot for is alternating HIGH and LOW throughout the week. My athletes typically see this sort of week: SUN – HIGH (vol), MON – LOW (vol and intensity), TUES – HIGH (intensity), WED – LOW (recovery or cross training day), THURS – HIGH (intensity – like our PM hill runs!), FRI – LOW (usually full rest), SAT – HIGH (vol). Saturday and Sunday are usually the only back to back HIGH days I prescribe as athletes typically have more time to train on the weekend and it comes after a FULL REST day on Friday or leads to a rest day on Monday. So when in doubt on what to do – think HIGH/LOW principle!
TRAINING PEAK LOGS: What just to write (ie, the more the better!)
Here is a sample of what I wrote for a few weeks back on a Thursday for myself (one of Neil’s Hill runs).
Here is a sample of what I wrote for a few weeks back on a Thursday for myself (one of Neil’s Hill runs).
Thurs – Slept 7hrs Wed night and was up 2 times.
AM body weight: 163lbs (in line) / AM resting HR: 42bps (in line)
AM Workout – Swim / 2500yds / 1hr. Started with 500ys warm-up (felt sluggish to begin, but quickly faded), then did 500yd kick with fins, followed by 20x50yd repeats on 55 sec (last 5 were tough and had little recovery time), 300yd pull with paddles, 200yd cool-dn
PM Workout – Run / 7.5mi / 75mins. Evening temps were around 85 degrees so a bit on the warm side. Did easy 2mi jog before workout. Workout was Cat Hill reps – did the 2 by 4 hill repeats (run, skip, run, bound), but only 1 more after that (skipped the last one as I am racing on Sat). Felt good during run with HR hitting about 165 at top of each hill, pacing was spot on. Easy 2mi jog home after run.
Word on the Training Zones I will be using in Training Peaks:
Zone 1 – Active Recovery
Very low level exercise. Easy walk or hike. Recovery workouts are done to accelerate the Recovery process by flushing lactate from the muscles and stimulating blood flow without causing any muscle damage. Cross training is a good form of active recovery as long as the intensity is not too great. Heart rate is below 68% of LT HR. Perceived Exertion (PE) is less than 3 out of 10.
Very low level exercise. Easy walk or hike. Recovery workouts are done to accelerate the Recovery process by flushing lactate from the muscles and stimulating blood flow without causing any muscle damage. Cross training is a good form of active recovery as long as the intensity is not too great. Heart rate is below 68% of LT HR. Perceived Exertion (PE) is less than 3 out of 10.
Zone 2 – Endurance
The HR Zone that a rider will be in for base mileage. Training at this level should increase aerobic Endurance. Sensation of leg effort and fatigue is generally low, though it may occasionally rise to higher levels. Heart rate is 69-92% of LT HR and Pace is 69-82% of LT Pace. PE = 4-5 out of 10 ***Some training areas are very hilly and the athlete must go outside their personal Endurance HR Zone for a short period of time to get over a hill and into an area that they can sustain their Endurance Zone HR.
The HR Zone that a rider will be in for base mileage. Training at this level should increase aerobic Endurance. Sensation of leg effort and fatigue is generally low, though it may occasionally rise to higher levels. Heart rate is 69-92% of LT HR and Pace is 69-82% of LT Pace. PE = 4-5 out of 10 ***Some training areas are very hilly and the athlete must go outside their personal Endurance HR Zone for a short period of time to get over a hill and into an area that they can sustain their Endurance Zone HR.
Zone 3 – Sub Lactate Threshold
The HR Zone below Lactate Threshold, but above average Endurance pace. Represents the typical intensity of a “spirited” (steady paced) group run or a brisk moving paceline. Heart rate is 83-95% of LT HR and power is 84-95% of LT Pace. PE = 6 out of 10
The HR Zone below Lactate Threshold, but above average Endurance pace. Represents the typical intensity of a “spirited” (steady paced) group run or a brisk moving paceline. Heart rate is 83-95% of LT HR and power is 84-95% of LT Pace. PE = 6 out of 10
Zone 4 – Lactate Threshold
Training in this Zone should increase power output at LT. Heart rate is 96-105% of LT HR and Pace is 96-105% of LT Pace. PE = 7-8 out of 10. Lactic acid produced at this level but usually is not sufficient enough to impair performance. Training in this zone increases your tolerance and ability to metabolize lactic acid. Essentially race pace for the 5k to 10k distances.
Training in this Zone should increase power output at LT. Heart rate is 96-105% of LT HR and Pace is 96-105% of LT Pace. PE = 7-8 out of 10. Lactic acid produced at this level but usually is not sufficient enough to impair performance. Training in this zone increases your tolerance and ability to metabolize lactic acid. Essentially race pace for the 5k to 10k distances.
Zone 5 – Max Intervals
This zone is designed to increase speed at VO2max. Typical intervals are (1-4 min) intervals intended and there is strong to severe sensations of leg effort/fatigue, such that completion of more than 15-25min total training time is difficult at best. Heart rate is above 106% of LT and pace is 106-120% of LT pace. PE = 9 out of 10.Conversation not possible due to often ‘ragged’ breathing. Should generally be attempted only when adequately recovered from prior training – consecutive days of level 5 work not necessarily desirable even if possible.
This zone is designed to increase speed at VO2max. Typical intervals are (1-4 min) intervals intended and there is strong to severe sensations of leg effort/fatigue, such that completion of more than 15-25min total training time is difficult at best. Heart rate is above 106% of LT and pace is 106-120% of LT pace. PE = 9 out of 10.Conversation not possible due to often ‘ragged’ breathing. Should generally be attempted only when adequately recovered from prior training – consecutive days of level 5 work not necessarily desirable even if possible.
EXTRAS
STRAVA –
Make sure you join the JDRF NYC Marathon Strava club as we will be doing a few challenges through out your training! https://www.strava.com/clubs/JDRFmarathon
MARATHON QUIK TIPS
#1 – Start your training off with more than 1 pair of shoes (2 or 3 pairs of the same brand/model is ideal)