2009 Training & Racing Schedule

I’d decided that this year was going to be a little different from the usual for a couple of reasons.
Firstly, I’d been talking to this guy I work with back in October, who kept going on and on about being accepted to run the Edinburgh marathon. Now I’d just been dumped from the London Marathon ballot for what feels about the 10th consecutive year, so you can appreciate me feeling a little frustrated. So during a short period of frustration, disappointment and reflection, I thought ‘what the heck’ and also decided to participate in this historic Scottish marathon.
The second change to alter my training cycle is that my wife is entering her 1st half-marathon this year as she’s been accepted for this September’s Great North Run, so I intend to part train and race with her.
This changes my usual training schedule for this season, not that I’m complaining too much as it feels quite good to be going back to my running roots! I already have a schedule planned which has been in place since the turn of the year to cater for my marathon on 31st May. I’m aiming for 3hrs 30 mins (or better) come race day, albeit being able to train injury free for the training period.
I only intend to run train every other day and have longer rest periods where necessary following my harder sessions. Included within the schedule will also be the odd road race (and duathlon) to keep me race sharp. Interspersed between my runs will be cross training bike sessions (either ‘the commute’ or endurance rides) to maintain my cardio fitness and leg strength. I may even throw in the odd swim session to keep ticking over. There was me saying that I was looking forward getting back to ‘just running’ again!
Once the marathon is over I’ll start to pick up the training with my wife, however I will revert some of ‘my own’ run focus back to swimming in order to participate in a couple of triathlons August and September. That will take me up to the Great North Run and just about another year done!
I intend to log as much of this years training and racing activities as possible through Trispace so you can see how I’m getting on.
| Wk | WC | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total Miles |
| 1 | 5/1 | Gym CA+Legs |
Gym BS+Legs |
Gym CA+Balance |
Rest |
Rest | Gym Spin 30 mins - 16Km |
Run-11 mi Bike-10 mi | |
| Easy Run Dist: 3mi @8:40 AVG HR 74% |
Easy Run Dist: 4mi @8:40 |
Long Run Dist: 4mi @8:40 |
|||||||
| 2 | 12/1 | Gym CA+Legs |
Gym BS |
Core Work |
Easy Run Dist: 3mi @8:45 AVG HR 70% |
20 mi Bike (2 x 10 Mile) |
Rest | Run-12.3 mi Bike-20 mi | |
| Easy Run Dist: 4mi @8:40 AVG HR 73% |
Long Run Dist: 5.3mi @8:38 AVG HR 76% |
||||||||
| 3 | 19/1 | Gym CA |
Gym BS |
Gym CA + Core |
Rest | Easy Run Dist: 3mi @8:40 AVG HR 73% |
Rest | Long Run Dist: 5mi @8:45 AVG HR 69% |
Run-19.8 mi Bike-20.0 mi |
| Easy Run Dist: 3.5mi @8:23 AVG HR 75% |
20 mi Bike (2 x 10 Mile) |
Club Run (Tempo)With Efforts Dist: 8.3mi AVG HR 85% |
Gym Total Body |
||||||
| 4 | 26/1 | Gym CA+Legs |
Rest | - |
Rest
|
20 mi Bike AVG HR 62% |
Long Run Dist: 4mi @8:45 AVG HR 59% |
Run-11.8 mi Bike-20 mi | |
| Club Run (Inc 20x 1 min efforts) Dist: 7.8mi @8:49 AVG HR 84% | Gym Upper Body | ||||||||
| 5 | 2/2 | - | Gym CA |
Tempo
Run Dist: 4mi @7:43 AVG HR 73% |
- | Turbo Sesion (Strength Intervals) Snow & Ice! | Run-12.5 mi Bike-00 mi | ||
| Gym CA+Legs |
Easy Run Dist: 3.5mi @8:36 AVG HR 78% |
Turbo Sesion (Steady pace) Snow & Ice! | Gym Total Body |
Long Run Dist: 5mi @8:40 |
|||||
| 6 | 9/2 | - | - | Gym Upper Body |
Rest
|
- | - | Rest | Run-11.5mi Bike-00mi |
| Easy Run Dist: 3.5mi @8:31 AVG HR 74% |
Rest | Club Run Dist: 6.0 mi AVG HR 81% (Hill reps,8xshort, 4xlong) |
Gym - Stretch + core | Saltwell XC Dist: 2mi AVG HR 93% |
|||||
| 7 | 16/2 | - | - | - |
Gym - Stretch rehab + core
|
- | - | Long Run Dist: 8mi @9:15 AVG HR 72% |
Run-10.8mi Bike-14mi |
| Rest | Rest/Active Recovery | Rest/Active Recovery | Easy Jog Dist: 2.8mi |
14 mi Bike (Hills & Wind!!) |
|||||
| 8 | 23/2 | - | - | Balance & Stretch |
Rest
|
- | - | 16 mi Bike (TT bike effort) |
Run-13mi Bike-76mi |
| 20 mi Bike (2 x 10 Mile) |
Tempo Run Run Dist: 4mi @7:15 AVG HR 80% |
20 mi Bike (2 x 10 Mile) |
20 mi Bike (2 x 10 Mile) |
Long Run Dist: 9mi @8:27 AVG HR 77% |
|||||
| 9 | 2/3 | - | - |
Balance, Stretch & Core
|
20
mi Bike (2 x 10 Mile) |
- | - |
Easy
Run Dist: 4mi @8:35 AVG HR 74%
|
Run-20mi Bike-40mi |
|
20
mi Bike (2 x 10 Mile) |
Balance, Stretch & Core
|
Club Run Dist: 6.0 mi (with 3 mi @ 06:50 AVG HR 92%) |
Long Run Dist: 10mi @8:40 AVG HR 00% |
Rest | |||||
| 10 | 9/3 | - | - | - |
20
mi Bike (2 x 10 Mile |
- | - |
20
mi Bike |
Run-11mi Bike-60mi |
|
Gym
Core + Legs |
20 mi Bike (2 x 10 Mile |
Club Run Dist: 8mi @8:42 AVG HR 82% (inc 8×3 min eff with 1.5 min rec)
|
Easy
Run Dist: 3mi @8:28 AVG HR 74% |
Rest (!!) | |||||
| 11 | 16/3 | - | - | - |
Easy
Run Dist: 2mi @8:30 AVG HR 74% |
- | - | Stokesley Duathlon (3mi-21mi-3mi) | Run-20mi Bike-61mi |
| 20 mi Bike (2 x 10 Mile |
Long
Run Dist: 12mi @8:40 AVG HR 00% |
Rest |
20
mi Bike (2 x 10 Mile |
Rest | |||||
| 12 | 23/3 | - | - | - |
Stretch & Core
|
- | - |
Long
Run Dist: 14mi @8:18 AVG HR 78% |
Run-24.25mi Bike-00mi |
| Rest | Easy Run Dist: 3mi @8:30 AVG HR 00% |
Club Run Dist: 7.25mi (inc 4×1.25 mi efforts)AVG HR 85%
|
Rest | Rest | |||||
| 13 | 30/3 | - |
Stretch & Core
|
- |
20
mi Bike (2 x 10 Mile |
- | - |
10K Race: 6.1mi @6:45 AVG HR 91%
|
Run-19miBike-40mi |
|
Stretch & Core
|
20
mi Bike (2 x 10 Mile |
Club Run Dist: 5mi (inc 5k in 19:59)AVG HR 91%
|
Easy Run Dist: 8mi @8:31 AVG HR 71% |
- | |||||
| 14 | 6/4 |
Stretch & Core
|
- | - |
Easy
Run Dist: 6mi @8:20 AVG HR 00% |
- | - | Rest | Run-00miBike-00mi |
|
20
mi Bike (2 x 10 Mile |
Easy Run Dist: 6mi @8:13 AVG HR 72% |
Stretch & Core
|
Rest
|
Long
Run Dist: 16mi @8:35 AVG HR 00% |
|||||
| 15 | 13/4 | Rest | 2hr Walk | 2hr Walk |
Rest
|
Easy
Run Dist: 5mi @7:57 AVG HR 82% |
2hr Walk |
Easy
Run Dist: 4mi @8:04 AVG HR 76% |
Run-9miBike-00mi |
| - | - | - | - | - | |||||
| 16 | 20/4 |
Rest
|
Easy
Run Dist: 5mi @8:00 AVG HR 78% |
Rest
|
Easy
Run Dist: 5mi @8:00 AVG HR 81% |
Rest
|
Rest
|
Rest
|
Run-10miBike-00mi |
| - | - | - | - | - | |||||
| 17 | 27/4 |
Rest
|
Rest
|
Tempo
Run Dist: 4mi @7:30 AVG HR 82% |
20
mi Bike (2 x 10 Mile |
Easy
Run Dist: 7mi @8:05 AVG HR 81% |
Rest |
Long Run Dist: 18mi @8:23 AVG HR 81%
|
Run-29miBike-20mi |
| - | - | - | - | - | |||||
| 18 | 4/5 |
Rest
|
Easy
Run Dist: 4mi @8:39 AVG HR 73% |
20
mi Bike (2 x 10 Mile |
Easy
Run Dist: 5mi @8:38 AVG HR 74% |
20
mi Bike (2 x 10 Mile |
Rest
|
Long Run Dist: 20mi @8:10 AVG HR 84%
|
Run-29miBike-40mi |
|
-
|
|
Stretch & Core
|
- | - | |||||
| 19 | 11/5 |
Rest
|
Stretch & Core |
20
mi Bike (2 x 10 Mile |
Tempo
Run Dist: 4mi @7:09 AVG HR 81% |
10
mi Bike |
10
mi Bike |
Rest
|
Run-14miBike-40mi |
| - | - | Stretch & Core |
-
|
Long Run Dist: 10mi @7:34 AVG HR 83%
|
|||||
| 20 | 18/5 |
Easy
Run Dist: 4mi @8:30 AVG HR 73% |
20
mi Bike (2 x 10 Mile |
Tempo Run 5mi @7:08 AVG HR 82% |
Rest
|
Stretch & Core
|
Rest
|
Rest
|
Run-9miBike-20mi |
| - | Stretch & Core | - | - | ||||||
| 21 | 27/5 |
Easy
Run Dist: 4mi @8:34 AVG HR 76% |
20
mi Bike (2 x 10 Mile |
Easy
Run Dist: 4mi @8:07 AVG HR 74% |
20
mi Bike (2 x 10 Mile Stretch & Core
|
Easy
Run Dist: 3mi @8:00 AVG HR 72% |
Rest
|
Edinburgh Marathon Dist: 26.33mi @8:31 AVG HR 87% |
Run-35miBike-40mi |
| - | Stretch & Core | - | - | - | |||||
| 22 | 1/6 |
Rest
|
Stretch & Core |
Easy
Run Dist: 2mi @9:00 AVG HR 68% |
20 Stretch & Core
|
Easy
Run Dist: 3mi @8:20 AVG HR 74% |
Rest
|
Rest
|
Run-5miBike-20mi |
| - | - | - | - | - | |||||
| 23 | 8/6 |
20
mi Bike (2 x 10 Mile |
Blaydon Race
Dist: 6.0mi @6:36 AVG HR 91% |
20
mi Bike (2 x 10 Mile |
Rest
|
20
mi Bike (2 x 10 Mile |
Rest
|
Rest
|
Run-6miBike-60mi |
| Stretch & Core | - | - | - | ||||||
| 24 | 15/6 |
20
mi Bike (2 x 10 Mile |
Tempo
Run Dist: 4mi @7:30 AVG HR 78% |
10
mi Bike |
Easy
Run Dist: 4mi @8:20 AVG HR 72% 10
mi Bike |
20
mi Bike (2 x 10 Mile |
Rest
|
Easy
Run Dist: 4mi @10:00 AVG HR 60% |
Run-12miBike-60mi |
| Stretch & Core | - | - | Stretch & Core | ||||||
| 25 | 22/6 |
28
mi Bike (2 x 14 Mile) |
20
mi Bike (2 x 10 Mile) |
Club Run Dist: 9mi (inc 20×1min eff)AVG HR 83%
|
20
mi Bike (2 x 10 Mile) |
20
mi Bike (2 x 10 Mile) |
Long
Run Dist: 5mi @8:25 AVG HR 75% |
Rest
|
Run-14miBike-88mi |
| - | Stretch & Core | - | - | - | |||||
| 26 | 29/6 |
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
Stretch & Core |
20
mi Bike (2 x 10 Mile)
|
10 mi Bike |
- |
Long
Run Dist: 6mi @11:00 AVG HR 60%
|
Run-17mi Bike-70mi |
|
Easy
Run Dist: 3mi @8:40 AVG HR 72%
|
- |
Easy
Run Dist: 5mi @0:00 AVG HR 00%
|
- |
Tempo
Run Dist: 3mi @8:40 AVG HR 72%
|
Rest
|
||||
| 27 | 6/7 | - | Stretch & Core | - | - |
20
mi Bike (2 x 10 Mile)
|
- |
Sunderland 10k Race
Dist: 6.31mi @9:42 AVG HR 68%
|
Run-12.5mi Bike-80mi |
|
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
Herington Park 5k Race
Dist: 3.24mi @6:13 AVG HR 97%
|
20
mi Bike (2 x 10 Mile)
|
Easy
Run Dist: 3mi @9:00 AVG HR 70%
|
Rest | ||||
| 28 | 13/7 |
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
- | Rest | Rest |
Easy
Run Dist: 7mi @11:00 AVG HR 00%
|
- | Run-15.5mi Bike-40mi |
| - | - | Club Run (Inc 20x 1 min efforts) Dist: 8.5mi @8:40 AVG HR 84% | - | - | - | ||||
| 29 | 20/7 |
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
- | - | - | - | Rest | Run-9mi Bike-50mi |
|
Easy
Run Dist: 3mi @8:23 AVG HR 71%
|
- | Sunderland 5k Race Dist: 3.2mi @6:15 AVG HR 97% | 10 mi Bike |
Easy
Run Dist: 3mi @8:00 AVG HR 73%
|
Rest | ||||
| 30 | 27/7 |
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
- |
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
Rest |
Long
Run Dist: 7mi @11:00 AVG HR 62%
|
Run-20mi Bike-80mi |
|
Easy
Run Dist: 3mi @9:00 AVG HR 69%
|
- |
Easy
Run Dist: 4mi @8:30 AVG HR 72%
|
Easy
Run Dist: 6mi @11:00 AVG HR 64%
|
- | - | ||||
| 31 | 3/8 |
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
25
mi Bike
|
Rest
|
41
mi Bike
|
Rest
|
Run-9mi Bike-126mi |
| Easy Run Dist: 3mi @8:45 AVG HR 70% |
- |
Easy
Run Dist: 6mi @11:00 AVG HR 64%
|
- | - | - | ||||
| 32 | 10/8 |
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
-
|
Rest |
Long
Run Dist: 8mi @10:50 AVG HR 64%
|
Run-21mi Bike-80mi |
|
Easy
Run Dist: 6mi @9:00 AVG HR 69%
|
- |
Easy
Run Dist: 7mi @11:00 AVG HR 64%
|
- | - | - | ||||
| 33 | 17/8 |
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
Active Recovery | Active Recovery | Rest | Rest | Rest | Run-5mi Bike-40mi |
| - |
Tempo
Run Dist: 5mi @7:30 AVG HR 79%
|
- | - | - | - | ||||
| 34 | 24/8 |
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
Easy
Run Dist: 4mi @8:30 AVG HR 72%
|
20
mi Bike (2 x 10 Mile)
|
20
mi Bike (2 x 10 Mile)
|
Rest |
Tempo
Run Dist: 9mi @7:13 AVG HR 85%
|
Run-17mi Bike-80mi |
|
Tempo
Run Dist: 4mi @7:15 AVG HR 78%
|
Stretch | - | - | - | - | ||||
| 35 | 31/8 | Active Recovery | Rest | - | 20 mi Bike (2 x 10 Mile) |
20 mi Bike (2 x 10 Mile) |
- | - | Run-00mi Bike-40mi |
| - | - | - | - | ||||||
| 36 | 7/9 | 20 mi Bike (2 x 10 Mile) |
20 mi Bike (2 x 10 Mile) |
- | 20 mi Bike (2 x 10 Mile) |
20 mi Bike (2 x 10 Mile) |
- |
Easy
Run Dist: 10mi @11:00 AVG HR 63%
|
Run-15mi Bike-80mi |
| Stretch | - | Club Run (Points run) Dist: 5.5.mi @7:00 AVG HR 82% | Stretch | - | - | ||||
| 37 | 14/9 | 20 mi Bike (2 x 10 Mile) |
20 mi Bike (2 x 10 Mile) |
- | 20 mi Bike (2 x 10 Mile) |
20 mi Bike (2 x 10 Mile) |
- | Great North Run Dist: 13.1mi @10:41 AVG HR 65% | Run-21mi Bike-80mi |
| - | Stretch | Club Run (6 min hard wi 3 min rec) Dist: 8.mi @8:05 AVG HR 86% | - | Stretch | - | ||||
| 38 | 21/9 | 20 mi Bike (2 x 10 Mile) |
Stretch | Stretch | 20 mi Bike (2 x 10 Mile) |
20 mi Bike (2 x 10 Mile) |
- |
Tempo
Run Dist: 10mi @7:41 AVG HR 79%
|
Run-14mi Bike-60mi |
| - | - | - |
Easy
Run Dist: 4mi @9:00 AVG HR 74%
|
- | - | ||||
| 39 | 28/9 | 20 mi Bike (2 x 10 Mile) |
Stretch & Active Rec | Stretch & Active Rec | 20 mi Bike (2 x 10 Mile) |
Rest | Rest | Easy Run Dist: 10mi @:00 AVG HR 003% |
Run-10mi Bike-40mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - | ||||
| 0 | 0/0 | - | - | - | - | - | - | - | Run-00mi Bike-00mi |
| - | - | - | - | - | - |
















