Hello to Funkin' and Mrs Funkin' whom I spotted doing the Challenge Wanaka a couple of weeks back! Thankyou for your calming words when I emerged from some very choppy waters practising the day before, somewhat fearful of being able to make it through the swim leg in those conditions.
Whilst I don’t pretend to be hugely knowledgeable in seasonally phased training, I do know, from personal experience, that investment in your stability now would pay huge dividends for next season, in all three disciplines.
Rather than weights you might look to do a programme that included Pilates movement, plyometrics and general core work. If you were looking to spend time in a gym over winter where it’s warmer, I would suggest this is most likely to give you the most bang for your buck.
For example if you cycle like me and bob all over the place, you waste energy that would be better spent pushing and pulling on the pedals. A stable core would reduce such unneeded movement (says my gym PT who purports to know these things).
Weights training I’m sure would give you something, but if you came out of the winter with a solid core as opposed to bulging thighs I think this would slash your chances of injury and proper set you up for those long and hard training sessions on the other side of winter.
I ran 10 miles at 6:45 yesterday and could have added another two to that. That was coming off the half-marathon on Sunday. I've already done two 20+ milers and have another 4, plus another half marathon race, to go. Basically the training is going quite well and my HR isn't being pushed too heavily. I think maybe I just need a bit more self belief in a race. my marathon PB was 3:15 in NY last year.
I am skipping the easy runs though in favour of plymetrics and stability work so that is taking down the actual weekly mileage but i am training for 6-7 dyas a week.
I think I will take the approach of continuing the schedule with an eye to going under 1:26 on 1 Nov at Stevenage and then adjusting my goals from there.
Mon: AM plyometrics/stability work 40 mins, PM Boxing circuit 45 mins (usualy only one of these, sometimes both) Tue: coached track session 90 mins includes 45 mins of speed sessions and the rest warmup/down and plyometrics. Wed: 10-15 mile midweek run (7:35 pace). Thu: 8-12 mile (6:45 pace), Fri: plyometrics/stability work 40 mins Sat: short brisk run (6:25-6:35) 4-7 miles or rest. Sun: 18-22 long run (7:40 pace). Total mileage about 50 per week plus gym work.
The garmin schedules suggest a 1:25 in order to go under 3 hrs. But is even that a bit unrealistic?