{"id":57428,"date":"2023-04-06T08:32:28","date_gmt":"2023-04-06T08:32:28","guid":{"rendered":"https:\/\/www.skinscompression.com\/uk\/?p=57428"},"modified":"2023-12-22T14:28:27","modified_gmt":"2023-12-22T13:28:27","slug":"coach-joshua-training-simon-skins-cco-p-5","status":"publish","type":"post","link":"https:\/\/www.skinscompression.com\/eu\/coach-joshua-training-simon-skins-cco-p-5\/","title":{"rendered":"COACH JOSHUA: TRAINING SIMON, SKINS CCO P.5"},"content":{"rendered":"
Two Marathons, one month. Catch up with with Simon’s Marathon training & discover how he got on in Paris.<\/p>\n
The last time we caught up on Simon\u2019s progress with two Marathons in 3 weeks, we had just completed the Wokingham Half-Marathon and were about to tackle the Milton Keynes 20-mile Race.<\/p>\n <\/p>\n I use this race as a key part of the preparation for a Marathon with the athletes I coach. I find that building some (cumulative) fatigue in the week and using this race as an indicator of what the last 20 miles of a Marathon should feel like is a great gauge for the Marathon itself. Having used this method for a few marathon blocks, we can now build a good prediction of how the Marathon should, all things being equal, play out in terms of an outcome.<\/p>\n Once I have worked out an outcome goal with an athlete, I first park it and put it to one side. The Marathon is about understanding all of the processes behind the race, refining and executing them. If you\/we can do this, the ability to achieve the outcome is much greater!<\/p>\n Overall, Milton Keynes was a positive experience. Simon had just returned from America, where he had been at the incredibly exciting SKINS x SKIMS launch. This meant a long haul flight just 48 hours before race day had to be tackled, but he overcame this and had a lovely day out on the redways of Milton Keynes. This is a course I really like for Marathon preparation. However, my athletes tend not to like the last hill the course makes them run up! I project out the 20-mile completion pace to a Marathon time and then take this as the predicted Marathon outcome.<\/p>\n Simon\u2019s time indicated that a 3:36hrs clocking is what we could expect for the Marathon. However, in our review meeting, we both felt this was not quite representative of Simon\u2019s fitness due to the circumstances of race week, and we agreed a pace closer to 3hr 30mins was more achievable.<\/p>\n The final preparations for Paris race day went really well. Simon did a 5km TT 8 days out from the race to sharpen up the speed in the legs and broke 20 mins for the first time. This is a superb reflection of how hard Simon has worked in this block. Being able to beat his 5km time under a Marathon training block is fantastic! We also focused on perfecting the processes during race week, which can have a big impact on race day!<\/p>\n Things like nutrition in the days leading up to the race and having a good strong race plan for how you will run the race and manage the day are also really important. When you have trained for so long for such an event, leaving no stone unturned in your preparations is essential! Regarding the race itself, the plan was to hit a pace of low, 5:00 mins per km or 8:00 mins per mile. The aim was to get to 20 miles or 32 kilometres at this pace, then assess how things were and either maintain or have the option to push on from there.<\/p>\n Race day soon rolled around, and Simon was ready to go on Les Champs-Elys\u00e9es to embark upon his first Marathon and the first part of the two marathons in three weeks. The first 5km in Paris has quite a good downhill section as you pass monuments like the Place de la Concorde, Paris Opera House and the Louvre Palace. Hitting the split in 24:39 mins was a little quick; however, Simon managed this really well, running 25:07, 25:10 and 25:17 for the next three 5km splits.<\/p>\n Image:\u00a0\u00a0@RyanJamieJohnson<\/a><\/p>\n
\n\t\t\t\t\t\t\t\t<\/a><\/p>\nMILTON KEYNES 20-MILE RACE<\/h3>\n
ANOTHER LONG HAUL FLIGHT<\/h3>\n
FINAL PREPARATIONS FOR PARIS<\/h3>\n
PARIS 2023<\/h3>\n
Distance<\/strong><\/td>\nSplit<\/strong><\/td>\n | Average Pace<\/strong><\/td>\n<\/tr>\n | 5<\/td>\n | 00:24:39<\/td>\n | 00:04:56<\/td>\n<\/tr>\n | 10<\/td>\n | 00:25:07<\/td>\n | 00:05:01<\/td>\n<\/tr>\n | 15<\/td>\n | 00:25:10<\/td>\n | 00:05:02<\/td>\n<\/tr>\n | 20<\/td>\n | 00:25:17<\/td>\n | 00:05:03<\/td>\n<\/tr>\n | 25<\/td>\n | 00:24:47<\/td>\n | 00:04:57<\/td>\n<\/tr>\n | 30<\/td>\n | 00:25:02<\/td>\n | 00:05:00<\/td>\n<\/tr>\n | 35<\/td>\n | 00:25:50<\/td>\n | 00:05:10<\/td>\n<\/tr>\n | 40<\/td>\n | 00:26:35<\/td>\n | 00:05:19<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n |
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