A successful 32km today - 2h2920sec, av4:35min/km over 32.56km according to Garmin
It had been a quietish week, including 7k tempo on Tuesday and 7k MP on Friday. Saturday was a rest
Woke 0540, had a bagel with cream cheese and a coffee. Arrived 20min early, no running warmup
0-5k in 23min ( 4.36min/km)
5-10 in 23min
10-15 in 23.15 (4.39)
15-20in 23min - included stairs
20-25 in 23min
25-30 in 22.40 (4:32)
30-32.56 at 4:25 pace
Very even paced run, with a somewhat faster finish - happy with that!
Took a gel at 20km with a noticeable effect.
Ran with gatorade bottle, changed at 20k - didnt use water station
So all in all better than expected - promises a good Mara time if things go well - 330 may be revised to 3:20 target!
The only negative is lateral right knee pain - ?ITBS rearing it's head. Iced, Pattstrap applied - will see how Tues am run goes.
Sunday, April 30, 2006
Sunday, April 23, 2006
Chicken or the egg?
Tough week this week - early days a hangover from the long easter run, then some shin pain. I bought new shoes which seemed to remedy this
Saturday went for another long run, 27km in 2 and a half hours, but felt leaden in the legs and really had to work hard from 20-27km to keep running. HR got a little higher than usual for LR too.
Sat pm I started to feel flu'ey - sore throat, aches and pains, lethargic. Not sure whether this was why my long run was so hard, or if the effort of the long run det off the illness. Either way its rest for me and hopefully get over it quickly.
The good thing is that I've put together some good long run progression. HM/26k/10k race/26k/33k/27k over last 6 weekends. This is really building my confidence for long runs. As long as I'm well recovered I'm keen to run the 20miler next weekend at an even 5min/km pace as a test for my training progress.
As for the Garmin - I love it, love the satellite pics, graphs, current pace/distance/HR etc, the ultimate running gadget!
Saturday went for another long run, 27km in 2 and a half hours, but felt leaden in the legs and really had to work hard from 20-27km to keep running. HR got a little higher than usual for LR too.
Sat pm I started to feel flu'ey - sore throat, aches and pains, lethargic. Not sure whether this was why my long run was so hard, or if the effort of the long run det off the illness. Either way its rest for me and hopefully get over it quickly.
The good thing is that I've put together some good long run progression. HM/26k/10k race/26k/33k/27k over last 6 weekends. This is really building my confidence for long runs. As long as I'm well recovered I'm keen to run the 20miler next weekend at an even 5min/km pace as a test for my training progress.
As for the Garmin - I love it, love the satellite pics, graphs, current pace/distance/HR etc, the ultimate running gadget!
Monday, April 17, 2006
Easter long run
Took my first break since last May - 4 nights in Busselton over Easter
No speed sessions this week but I put in my first long run - 33km in 3hrs on Saturday am. Ran 1st 10k in 5:29 pace, next 10k in 5:33 pace, next 5k in 5:38 pace - including stop to fill water bottle, then picked up to 5:10 pace for 25-30Km and last 3k in 4:53/km.
Very happy with the run, Garmin helped immeasurably, and amazingly i felt great at the end despite winding up the pace. Spent the afternoon wine tasting with no ill effects - gotta be happy with that!
This gives me a lot of confidence for my marathon plan, hope to run a few more 30k plus runs in the next 2 and a half months.
Weeks total was 70km, recovery run this am felt a little stiff and sore, but did 11km at 5:15pace to complete a really enjoyable weekend.
No speed sessions this week but I put in my first long run - 33km in 3hrs on Saturday am. Ran 1st 10k in 5:29 pace, next 10k in 5:33 pace, next 5k in 5:38 pace - including stop to fill water bottle, then picked up to 5:10 pace for 25-30Km and last 3k in 4:53/km.
Very happy with the run, Garmin helped immeasurably, and amazingly i felt great at the end despite winding up the pace. Spent the afternoon wine tasting with no ill effects - gotta be happy with that!
This gives me a lot of confidence for my marathon plan, hope to run a few more 30k plus runs in the next 2 and a half months.
Weeks total was 70km, recovery run this am felt a little stiff and sore, but did 11km at 5:15pace to complete a really enjoyable weekend.
Sunday, April 09, 2006
Life gets in the way
The best laid plans...
After a few races, the intention was to pump up the mileage. Tues-Thurs 10k each was a good start, with plans for 30k sat. Unfortunately my usually quiet oncall proved anything but. I was in til 11 on fri night and from 9 til 4 on sat.
Ok, postpone to Sun am. Then my better half developd gastro on sat night and I had very little sleep (cant complain - she had none).
Managed 26k on sunday evening, for a total of 65 for the week - but not exactly what I had planned - really need to wind up the long runs.
Going down to Busselton for Easter, and my Garmin should be here by then -so will have added incentive for training
Reading the efforts of some coolrunners in canberra marathon has boosted my motivation, sounds like a really good event, might be a future destination!
After a few races, the intention was to pump up the mileage. Tues-Thurs 10k each was a good start, with plans for 30k sat. Unfortunately my usually quiet oncall proved anything but. I was in til 11 on fri night and from 9 til 4 on sat.
Ok, postpone to Sun am. Then my better half developd gastro on sat night and I had very little sleep (cant complain - she had none).
Managed 26k on sunday evening, for a total of 65 for the week - but not exactly what I had planned - really need to wind up the long runs.
Going down to Busselton for Easter, and my Garmin should be here by then -so will have added incentive for training
Reading the efforts of some coolrunners in canberra marathon has boosted my motivation, sounds like a really good event, might be a future destination!
Sunday, April 02, 2006
ASICS Bridges Fun Run
Went low volume, high intensity this week - perhaps shouldnt have as felt leaden in the legs in the second half of the week
Wasnt expecting much this am after a saturday wine tasting turned into wine guzzling, and left me with a mild hangover
For once I arrived early and actually did some warmup running! Perfect conditions and flat course looked good.
As usual I started too hard - 3:50 then 4:09 kms, felt the shins ache and got worried. Managed to hold on and pull back a little - went through 5k in 20:51. The next 3k were a matter of keeping tough and in rhythm - averaged 4:21 for these 3 although was thrown by the 7k marker being in the wrong spot. There was a lot more people passing and being passed than in previous runs this year where people seemed to get into pace order pretty quick.
By 8k I started to feel good, the shins went back to normal and I finished in 4:11 and 4:02 to cross the line in 42:12 - better than I'd hoped for.
I stayed and watched the presentations, which went on far too long for my mind - dont see the need for top 10 placegetters male and female plus all age group placegetters to come up individually - should be top 3 total and winner of age groups. Others could collect their prize privately. It was nice to put names to the faces of the top runners, and some of the age group runners who are around my pace.
Saw TB in the start crowd but never saw him again - either well ahead or always behind me.
So I'm happy with my progress - improving and on track with TNTRs last year times which I use as a guide. Will now focus on long and slow/some threshold to save the shins and prepare for mara 06.
Wasnt expecting much this am after a saturday wine tasting turned into wine guzzling, and left me with a mild hangover
For once I arrived early and actually did some warmup running! Perfect conditions and flat course looked good.
As usual I started too hard - 3:50 then 4:09 kms, felt the shins ache and got worried. Managed to hold on and pull back a little - went through 5k in 20:51. The next 3k were a matter of keeping tough and in rhythm - averaged 4:21 for these 3 although was thrown by the 7k marker being in the wrong spot. There was a lot more people passing and being passed than in previous runs this year where people seemed to get into pace order pretty quick.
By 8k I started to feel good, the shins went back to normal and I finished in 4:11 and 4:02 to cross the line in 42:12 - better than I'd hoped for.
I stayed and watched the presentations, which went on far too long for my mind - dont see the need for top 10 placegetters male and female plus all age group placegetters to come up individually - should be top 3 total and winner of age groups. Others could collect their prize privately. It was nice to put names to the faces of the top runners, and some of the age group runners who are around my pace.
Saw TB in the start crowd but never saw him again - either well ahead or always behind me.
So I'm happy with my progress - improving and on track with TNTRs last year times which I use as a guide. Will now focus on long and slow/some threshold to save the shins and prepare for mara 06.
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