Another week of preparation for the half marathon and marathon is over.
Since the previous week was forcedly made recovery, this week begins a new cycle of preparation.
The focus this week and the next two will be on running volumes. Of which one cross will be at the pace of the 2.37 marathon, and another cross, but shorter, at the half marathon pace at 1.11.30. Also included in the program is one interval workout, namely fartlek, and two strength workouts. Everything else is slow running.
The total volume over the past week was 145 km. Of which one half marathon was completed in 1.19.06. An interval training was also performed - fartlek, at a distance of 15 km with alternating slow and fast running for 4 minutes. And also a 10 km cross pace, the pace of which was originally planned at the half marathon pace at 1.11.30, but the declared speed could not be kept. And also performed two general physical training at home.
As usual, I finished the week with a long slow run of 30 km.
Best workout - half marathon at the pace of a marathon. In rather difficult weather conditions (in places with heavy ice), we managed to maintain the declared pace, and with a good supply of strength.
The worst workout - no, all workouts were done in the right mode. There were no complications.
Conclusions on training week and goals for the next.
It was possible to increase and stabilize the cadence while running. At the moment, it is consistently 175 steps per minute. I will continue to work on the frequency, in order to bring it to 180-185.
We must continue to work on the technique of running off toes. So far, it is possible to adhere to this running technique only on slow runs. When the pace rises above 4 minutes, the calf muscles can no longer hold the foot.
The plan remains the same for next week, with the exception of reducing the distance of the long cross on Sunday, while increasing its average pace. The total mileage must be increased to 160 km. Of which 40-50 will be at a marathon pace or faster.
I will leave the power one at the same level. I will focus on strength in the next training cycle in January, when the weather is the worst for running outside.
Also subscribe to my VKontakte workout diary, where I keep records of my run every day:https://vk.com/public108095321.
