Carl Whitehead Ultrarunner: November 2009

Saturday 28 November 2009

Countdown to Coastal

Just a week to go before the Coastal Marathon and I am looking forward to it very much.

So all I will be doing for the next week is a couple of tempo runs and a couple of shorter steady trots. The tempo runs seem to work for me on the Thursday before the race, so why not do it?

Pilates is going well. My instructor is also my sports physio and, in the same way that she punishes my body when she is mending it, she is now hurting me with Pilates. DAMM she is good!! I am feeling much freer in my running and feel sure my core is beginning to develop (my stomach feels like Tyson has been practicing on it). I am now need to practice more and keep it up to progress my skills.

The night running I have been doing is fine when it is XC but when I have to run around the town it is soo boring. I must be a bit strange, because I love night runs with a head torch and being able to just run.

Tuesday 17 November 2009

Sorry

I have just been doing a bit of work on this blog and realised that a number of people have posted a comment.

I completely missed most of them so sorry for not acknowledging them I will from now on, SO thanks to all who took the time to read my blog and I hope to post more as my training progresses
Taz

Saturday 14 November 2009

Journey to the centre of my body

My training has been going well and the pace is beginning to come back. I am up to about 40 miles per week so heading in the right direction.

I have Three weeks to the Coastal Marathon so will begin to increase the tempo work next week and increase the weekend mileage/time as I feel I need to feel comfortable running for 4 hours and also more importantly GET SOME HILLS IN

As part of my aim to be as well prepared for the big races next year, I have started Pilate's AND it is fantastic I will be hoping to train up to advanced level in this discipline and feel that this will surley improve my core strength and balance.

Although I still have a flemmy cough it does not seem to have too much of an effect on my current pace.

I have also been trying to download some maps for my Garmin and failing badly (I my need help)

Training Plan

Week	M	T	W	TH	F	S	SU
1	Rest	6-10 miles, including 4x1 mile at TMP	Easy 5-mile jog	7-9 miles, middle 3 at MP	Rest	90-minute run	3-hour run (or about 18 miles)
2	Rest	6-10 Miles, including 4x1 mile at TMP	Easy 5-mile jog	7-9 miles, middle 3 at MP	Rest	90-minute run	3-hour run
3	Rest	6-10 miles, including 2x2 miles at HMP	Easy 5-mile jog	7-9 miles, middle 3 at MP (5:00)	Rest	2-hour run	3.5-hour run (or about 20 miles)
4	Rest	5-8 miles, including 3x1 mile at TMP	Easy 5-mile jog	6 miles, middle 2 at MP	Rest	1.5-hour run	2-hour run
5	Rest	9 miles, including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run (or about 20-24 miles)	3-hour run
6	Rest	9 miles, including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run
7	Rest	9 miles, including 6x1 mile at HMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run, last hour at MP
8	Rest	9 miles, including 3x2 miles at HMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	2-hour run	2.5-hour run
9	Rest	9 miles, including 6x1 miles at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	3.5-hour run, last hour at MP
10	Rest	9 miles, including 6x1 miles at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	3.5-hour run, last hour at MP
11	Rest	9 miles, including 3x2 miles at HMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	2.5-hour run	3-hour run
12	Rest	9 miles, including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	5-hour run (or about 27-29 miles)
13	Rest	9 miles, including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	5-hour run
14	Rest	9 miles, including 4x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	2-hour run	2-hour run
15	Rest	7 miles, including 3x1 mile at MP	Easy 5-mile jog	7 miles, middle 3 at MP	Rest	1.5-hour run	Easy 1-hour jog
16	Rest	6 miles, middle 3 at HMP	Easy 5-mile jog	Easy 3-mile jog	Rest: Stay off your feet	50-mile race	Rest. (Duh.)

Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon
(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.

Carl Whitehead Ultrarunner