Saturday, 20 March 2010

Marius Bakken 2 Hour progression Run! This was Tough!!!

I had a feeling this session would be hard work, with less than a week after my 20 mile race to recover plus a 3 hour run on Wednesday, would my legs be up to it?
The Marius plan was to run 40 mins at 7.33 pace increase to 6.48 pace for another 40 min then hammer the final 40 mins at faster than 6.18 pace, total time 2 hours.
Well this is how it panned out, I headed out at 8 mph onto my 7 mile loop which goes out to Ainsdale and returns along the coast road. On my way back along the coast rd i hit a blustery head to side wind which made for hard going, so after I completed my first 40 mins at 7.25 pace [ 8 sec per mile up on target] i moved onto my Trafalgar rd-Hillside 5 k loop to get some shelter from the wind. my next 40 mins went by at 6.51 pace [3 sec per mile off target] this did not feel good, my legs did not like the damp cold wind, self doubts started to cross my mind, would i be able to up my pace for the final section?
I had now been running for one hour and 20 mins, I kicked hard and accelerated up to 10 mph.
the first couple of minutes were hard going but then my legs came around and i got into a good rhythm. Two laps of my 5k loop went by at 6.17 pace [just on target] and i finished feeling better than when I started!
Marius said this session will help me over the final 10k of the Marathon, one thing is for sure this was a lot harder than a normal sort of tempo run!
I now have a well earned easy week before the Liverpool 1/2 marathon, hopefully that will give my legs plenty of time to recover!

The Pilot Episode Of RunCenter, Featuring the lovely Kara Goucher! Click here


A Training Day With American Record Holder Josh Cox! Click here Training Day with Josh Cox

13 comments:

Grellan said...

That's a great progression run Rick especially so soon after the 20 miler. What are the paces relative to your target MP - so that I can borrow it some time!

RICK'S RUNNING said...

Grellan, if you were planing on doing this session with a target time of 2.59 marathon in mind you would start at 8.08 pace [L1]increase to 7.23[L2] pace and finish with 6.50-6.37[L3] pace
Marius has 5 training paces;
L1 = easy, L2 steady, below MP pace,
L3 marathon-1/2 marathon pace,
L4 10k pace and L5 is very hard!
Heart rates based on 190 max =
L1 114-137 bpm
L2 137-152
L3 152-165
l4 165-175
hope this helps

Scott Brown said...

Yes Rick I agree running into a headwind is bloody hard!!

Rest up and my half time could certainly get blown away.

Grellan said...

Cheers Rick.

Ewen said...

I enjoyed both those videos Rick. Interesting that Goucher will be happy with this year if she's successful in transforming her running style so she's unrecognisable!

Thanks for the pain link too - good stuff.

RICK'S RUNNING said...

glad to help grellan, thanks Scott, yes Ewen interesting to see if goucher will run faster with her new style or just look better!

by7 said...

Rick,

long time I do not leave any comment, but I am following this year's training attentively.
I think you really picked up the right approach. The Marius Bakken's training seems to me much close to the concepts of Canova and co: very specific workouts and many hard long runs. So you really tune up with the marathon pace and effort...
I can be very confident that in London you will smash your PB...

RICK'S RUNNING said...

Thanks, By7

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