My biggest goal: the marathon, was run on an injured leg, in terrible weather and I got lost. But it was a good season, yet I know I can do a lot better if I stop doing whatever I feel like and train exactly right for exactly a marathon. (as Bikram would say "exactly head to exactly knee" - sorry).
I need a goal. It did not take me long to figure out that would be a sub 3 hour marathon. But how will I accomplish this? (I have to admit I have never run a book about running training and I have never run according to any sort of plan besides the (often good) suggestions of my husband.).
I skipped over all of the available reading material and lept to one of the most well-known coaches of elite runners and triathletes in Denmark: Ole Stougaard. Here is the coaching company (Multitesta) he owns. I asked him two years ago if he would coach me and he said no. This time he said yes. Maybe it was because I had better running times. Or maybe it was my specific goal. I was beyond thrilled when he said yes. Not only because I think he will make me faster but because I can write about it here. And because maybe it will help me better understand running and physiology and how to become a coach myself. I sent him my training schedule from the last two weeks:
Søn: yoga, opvarmning, 5k tempo på 19.34
Man: mave, baller, lår + 1.5 timer cykle (udenfor) + 2km svømning
Tirsdag: 30 km løb
Onsdag: 2 timer cykle, 1.5 timer Bikram Yoga
Torsdag: opvarmning, 6 x 1.5 km løb intervaller (på gennemsnit 6.15) meget koldt og blæsende, dårlig dag
Fredag: spinning + mave, ryg
Lørdag: 43 km løb
Søn: 1.5 timer cykel og 1 time svømning med HG Tri Club
Man: 1.5 timer cykel, mave, baller lår, 40 min svømning med teknik arbejde
Tirs: 5 timers løb på trail langsomt (? distance)
Onsdag: 2 timer cykel, interval svømning 50 meter (på ca. 55 sek - ja jeg er langsom)
Torsdag: opvarmning + 6 x 1,5 km løb på gennemsnit 6.10, Bikram yoga
Fredag: 45 min spinning, 1 time mave, baller, lår
Lørdag - skulle have løbet 12 km tempo men var oppe næsten hele natten med opkastning og dårlig mave :(. Det bliver så til en hviledag.
Søn: 42 km løb
Didn't quite get that? Here is google translate's version of what I wrote:
Sun: yoga, heating, 5k pace at 19.34
Man: abdomen, buttocks, thighs + 1.5 hours cycling (outside) + 2km swimming
Tuesday: 30 km run
Wednesday: 2 hours cycling, 1.5 hours Bikram Yoga
Thursday: heating, 6 x 1.5 km run intervals (on average 6.15) very cold and windy, bad day
Friday: spinning + stomach, back
Saturday: 44 km run
Sun: 1.5 hours bike and 1 hour swimming with HG Tri Club
Man: 1.5 hours cycling, stomach, buttocks thighs, 40 minutes swimming with engineering work
Tirs: 5 hour races on the trail slowly (? Distance)
Wednesday: 2 hours cycling, interval swimming 50 meters (approx. 55 seconds - yes I'm slow)
Thursday: heating + 6 x 1.5 km run on average 6.10, Bikram yoga
Friday: 45 minutes spinning, 1 hour stomach, buttocks, thighs
Saturday - should have over 12 km pace but was up almost all night with vomiting and stomach upset: (., It then becomes a day of rest.
Sun: 42 km run
Now he knows me :). After a few more emails, he said based on the 40:06 10k two days after a marathon, he predicts I have the potential to run a 2:50 marathon. This was a bit of a shocker. It immediately made me think - well then what is SR's potential??!! And so many other readers of this blog??
So what is the plan exactly? Well, I don't know. I have a 6 hour and 100k race coming up first as part of my "off season". He's going to help me train for the 100k in January, but then all focus goes to the marathon. I had indicated I was interested in becoming a faster cyclist as well, but he says I need to focus on running all spring to make my dream become a reality.
In other news:
|Good thing our apartment is full of gleaming white backgrounds for perfect pictures.|
|What I found on the counter when I got back from my run. I didn't expect Christian would do this at 4 ½, but for all I know he should have been doing this at 3½. The most important part is he LOVES writing now!|
|Christian ran his first kid race. 3.3 km.|
|He had such a great time and I was beaming with pride!!! Oh, my boy loves to run. Time? about 37 minutes for 3.3km. This must give a marathon potential of sub 7 hours!|