am) I woke up with a scratchy throat and Jo is home from work feeling very sick. Today was my first aerobic test- 8 miles with my HR averaged at 145 (max 150) in 54:08 (6:46 pace) This gives me a starting point for the next 32 weeks of training. As per Chuck's suggestion I will also be doing this on a track. HR felt elevated and legs feel out of rhythm. My back is still aching. It was a good first test though.
pm) Started with a goal of 6 easy and ended up with 10 miles- avg HR 132/ max HR 140.
I have hemmed and hawed about what approach I want to take for my training this year and I will be using a mix of ideas. I have the knowledge of my own intensity "sweet spot" (if you will) for my base building. From lab tests and most importantly real world data from my past 3 marathons I am going to use a HR of 140-150 for the next block of training. Chuck had suggested a slightly lower HR to start with- a max of 144 but I am going to bump that to 150 with my lab results as my guide. For this first week though I will follow Chuck's suggestion (minus today's test) and hold it back in order to insure adequate recovery for all of my systems.
My thoughts on the periodisation for the next 32 weeks is going to use primarily Chuck's outline plus Lydiard's "base" training ideas. Basically to run 100+ miles per week with as much of it as possible at aerobic steady state (or MAF). I plan on 20 weeks of this- but I will let my test results dictate the length of time. I want to hold back early on (as Chuck is suggesting) and simply spend the first training block with the focus on 140-145 (some 150).. wait for a plateau.. then bump it to HR 150-160. After I plateau at this intensity I will then start a fundamental phase of training followed by a specific phase of training- both of which are Renato Canova based periods and are very marathon specific. Not a lot of work near LT but enough I think.
I will also be incorporating Lydiard's 100m strides (also known as Kenyan "diagonals") in to the program. These will basically be for speed work and will never be longer than 100 meters.
My first time trial will be Bolder Boulder in May.
So- a mix of Chuck/ Lydiard/ Canova and Lucho. Sounds like a freaky scary animal.