Wk
1-3: The
first weeks of training were very difficult, I was tired after running 15-20
minutes. This gave me a base line of my current physical fitness; I soon learnt
I was going to have to put in a lot of training to achieve my goal 02:30:00min.
During
the three weeks I slowly increased the time and intensity, by slowly increasing
these two factors I was avoiding overloading and good recovery time until my
physical fitness improved to the stage of overloading being positive.
Training over the farm in the holidays...best place eveeeer!
Wk
4-6: Every
fourth week was made a recovery week by decreasing the daily load this would
allow by body to recover, as my body was adjusting to running it was important
I gave myself the rest to carry on. However this was not the case I ignored the
recovery week and continued with training increasing running time. This was due
to not feeling like I had made much improvement however as shown in my training
program I ran for 40mins showing an improvement from the first three weeks.
Column graph showing: Recovery Wk 4 planned and actual exercise completed.
Column graph showing: Recovery Wk 4 planned and actual exercise completed.
Consequences
of not have a recovery week soon paid off, I came down with the flue in week
five continuing to week six. Affects on training that occurred were a decrease
in training time and intensity due to low energy levels. I realised that
recovery weeks were very important and they should not be ignored! I was very
worried that I had lost the base fitness I had built in the first weeks of training;
Brendan assured me this would not be the case.
Table of wk 6 - sick week, I came down with the flue due to being run down and not having a proper rest week. Is marked in red as the trainings that were completed were very low impact and trainings planned some where not completed.
Table of wk 6 - sick week, I came down with the flue due to being run down and not having a proper rest week. Is marked in red as the trainings that were completed were very low impact and trainings planned some where not completed.
Wk
7-9: Week
seven I had recovered and was back into training running 30-40minutes with an
intensity of 6. From Thursday onwards
mum came to visit for the weekend to watch the AB’s game, this was a weekend of
drinking and yum food so training went out the door ohooo! In week seven I
strained my left leg, this caused a sharp pain up left side of my body. Due to
this injury I seek chiropractic help to support my training. I was advised to
ice and stretch after each training. Week eight was another recovery; I decreased
the amount of trainings with a few light trainings however kept one or two
intense trainings in there to keep me going. Week nine training stepped up to
completing 10km – 13 km at this stage I was focusing on endurance and getting
long runs in to prepare for 21.1km. Good training week felt really fit and
happy with my progress.
Wk
10-11: Training
in week 10 was similar to week nine, high intensity and duration to prepare my
ability of endurance running. After running I had pain in my Achilles tendon in
my left leg, I iced and massaged with deep heat. This helped towards my next
run but had to continue this after each run otherwise I would be in pain.
Graph showing wk 11 tapering week:
Graph showing wk 11 tapering week:
I
went on a special diet for my eczema which included no yeast products,
carbohydrates and to cut out sugar as this was making my eczema really bad.
Training became very difficult and I had no energy...soon realizing that all
these components are essential to carry out physical fitness. I became very
stressed and realised that I need to increase my carbohydrate intake before the
run to ensure I have energy.
Week
eleven I started tapering with only four different trainings with a low
intensity. Midway through the week I started to increase my intake of
carbohydrates and fluids building up to the race day Sunday!
No comments:
Post a Comment