Flavio - nice week.  In miles?

Mark great job by Greg on the national title.

Flavio I like the variety. I see lots of people doing the 1 min on and off or variations of it. Are they hard or more like strides ?

Keen - Magnificent effort.  Like the others have said, given the circumstances you can bring that down even more.  Soccer tournaments with the kids would be great fun.

piwi - The guy who usually runs at 5:30am struggled to get up early for Saturday morning soccer???  Or did that mean you had to get up at 4:30am?  Nice "light" week.  I have a great feeling about your half on Saturday.

James - Sorry to hear you've got some more soreness but good to hear it's not as bad as previously.

Mark - Nice lighter week.  A long time until the next target, you can really set yourself up nicely.  Sorry we didn't get to catch up this time round.  Would have loved to run together on the Waterfront Half-Marathon course but my lifestyle over the weekend didn't lend itself to an early morning run.  So humid all weekend, even doing easy pace this morning I felt it.  Made me think that hanging in there in the 2019 Waterfront half was a decent effort given that I train in close to zero humidity.  I saw Greg Darbyshire in the write up on Cool Running, that's an amazing time on that course.

watson - That's a tough course.  I wouldn't get too down on yourself, you're building back after some tough breaks.

Flavio - Miles??  How dare you.  Nice week and the coach will definitely pay off.

me - Another mileage record both for the week and my longest run.  I felt good on the long run, obviously tired towards the end but the MP block felt fine, and was actually 5-10 secs per km too fast for most of it.  I guess I still don't trust my fitness because I was expecting a crash but it didn't happen.  Had some issues with the gels, couldn't get them open with slippery and frozen hands, but made some incisions with my teeth which was enough.  Only took half of the last gel though.  I'm feeling a few small niggles today.  My left glute is quite sore - I had a right glute issue in 2019 but got through it.  Also sore in both calves so will be rolling with the stick and the foam roller to get on top of it.

Weekly for period: From: 03/05/2021 To 09/05/2021

Total distance: 93.06km

Dominion Road -classic Kiwi music

Steve- I apologise for the Auckland weather.  It has been rubbish the last few days, annoying levels of humidity right when I thought that stuff was done until December.  Anyway great week and well done on that long run in particular.  Spending that much time on your feet is great prep for the marathon and to get a decent chunk of quality in there too is even better.

Piwi / Watson - I do 1 min on/off's every now and then.  Quite a good workout to get the legs turning over and depending how you are feeling you can really push it hard as a workout or take it a bit easier if you are just trying to warm the legs up a bit.

Piwi - our daughter had her first soccer game on Saturday morning.  More like "10 kids chasing a ball" at that age but she had fun.  I doubt I could keep up with you or Steve on the beers these days!

Piwi - Thursday is way too late to be worrying about the weather - get it in gear!
James - small gains are good.
Marky_Mark - glad the legs are absorbing the training! EL Phantasmo????
Watson - checked out your Strava. Yup, that's a steep hill alright.... Wow.
Flavio - FWIW travel always tires me out. And seems like you added several things on in the same week.
Steve - good week for you with a great long run. Re: the gels - have you tried pre-tearing them? You don't open them, but just start the tear before you clip them to your shorts. Makes a difference. I hope the niggles stay under control.

My week:  (in honor of Flavio's reversal I tried to add KM conversions in, but ran out of patience with the paces)

82 miles (132 K) running, 1500 yards swimming, and 1 hour pool-running

M: upper body weights/core and 8 miles (13K) very easy (9:05) 
T: 11.5 miles (18.5K), including a track workout of 2x800, 1600, 2x800 in 3:03, 3:02, 6:20, 3:00, 3:01. (recoveries between 2:34-2:46 after the 800s and 5:20 after the 1600). Followed with leg strengthwork and 500 yards recovery swimming.
W: 6.5 miles (10.5K) very easy (9:30), streaming yoga, and then 6 miles (9.5K) very easy on treadmill (9:32).
Th: 3.5 miles (5.5K) very easy on treadmill (9:37), 50 minutes pool-running, and upperbody weights/core.
F: 12.5 miles (20K) including a 4 mile (6.5K) tempo in 26:34 (6:41/6:42/6:42/6:29 for mile splits). Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 12.5 miles(20K) very easy (8:58) plus four hill sprints and drills; followed with streaming yoga.
Su: 21.5 miles (34.5K), split as 7 miles (11.5K) averaging  9:05, 7 miles (11.5K) at 7:46, 7 miles (11.5K) at 7:07, and then a half mile jog. Followed with 500 yards recovery swimming and 10 minutes pool-running.

Decent week - both Friday's tempo and Sunday's long run ended up being a bit slower than I had hoped, despite perfect weather, but the effort was on. I think my legs were just tired from the high volume this week.

I personally leaned into my cross training and the heel felt progressively better through the week. I even skipped a club outing in favor of some cycling and I woke up today with no heel pain at all on my first step out of bed (but my achilles is sore so I'm not out of the woods yet)!

A note on the Alfredson Protocol... I think it works but doing 180 eccentric heel drops with a slow eccentric portion of 4-5 seconds means that it takes 35-40 minutes per day!

Almost all my swims were with my 13 year old son which is both awesome and terrifying. He's a bit of a beast in the water (compared to me) so I pushed much harder than I ever have before.

M 1200 yd swim; Alfredson Protocol; Weights: Deadlift,  1leg DL, PowerClean, Bench, Row; 20 min tempo effort run (7:54 / mi ugg),

T  Alfredson Protocol, 45 min trail run, 1850 yd swim

W  Alfredson Protocol, 1750 yd swim

Th Alfredson protocol, 1 hour Run!! 2100yd swim, Weights: Squat, OHP, Pull ups, hurt my upper quad a little in the squats so I skipped the 1 leg work

F Alfredson protocol, 40 min trail run

S  50km bike ride, .5 Alfredson Protocol

Sun  .5 Alfredson Protocol, 1300 yd swim w/ CSS Test (400yd = 7:-8, 200 yd = 3:14, CSS = 1:57) , 1 mile Tempo  pacing my son toward 7 min mile ( he ran 7:38) -- I forgot I had the watch set to metric so I just ran this by feel and strava says I hit 6:51 which is closer than I expected to be.

Totals:

Cycling - 32.6mi 2h 15m

Swimming - 4h 06m / 9,300 yd

Running - 2h 55m / 19.4 mi

Weight Room -  42 min

Alfredson Protocol - 3 hr

Time: > 13 hours

I'm hoping to hit 30 miles running this week but I'll continue to play things by ear. Besides a tri at the end of the month, my next major activity is a 99 mile gravel bike ride so I need to lean into my weekend warrior tendencies and get a few more 30+ mile rides,  especially if I can get any off road action into them.

 

Darkwave - that was a huge week.  By memory, you used to do 80 mile weeks, but then cut back to 60 mile weeks (rough numbers) and your times improved.  So, why such a big wee?

I USED to average 80-90 mile weeks.  I'm not now.  This is a normal marathon training week for me.

When marathon training, I shift to a 14 day cycle - the first 7 days have workouts on Wednesday/Saturday, the second have workouts on Tuesday/Friday/Sunday.  Since I take my very easy day the day after my long run, that means it sometimes falls on Sunday, and sometimes on Monday.   Which distorts my weekly mileage.

So my weekly mileage has been something like:

58

78

58

82.

And this week will be around 58-60, and the next back to around 80.  The average will be between 65 and 70 - that average is what is important.