I'm not getting it from the Eagles, the Aussie cricket team or the Wallabies.
I am finding it in Bolt, Bekele and Hooker.
It's been a fairly uninteresting fortnight from me
Week 1 71k@ 4:28
Mon 10.1@ 4:26
Tues 20.1@ 4:24 - Kings Park - held back
Wed 10k@4:17 with fartlek total about 2.5k@5k pace
Fri 10k@4:38 - preflight to Sydney
Sat 20.6k@4:32 - Sydney Botanic gardens and Harbour Bridge
Week 2 77k@ 4:32
Mon 11.6k@ 4:21 - with 3k@10k pace
Tues 10.4k@4:26
Wed 19.3k@4:36 Kings Park even easier
Fri 10.1k@4:26 - 4x500m 10k pace
Sat 10.7k@4:33
Sun 15.6k@4:42 - with Rob - last 7k of marathon and back
I felt fairly heavy in the legs all week up til yesterday. Have some fears of having a race like Slig's half - perhaps not enough rest post Perth
Of note in this prep compared to my one for Perth -
1. No illness for the first time ever in the 4 weeks leading up to a marathon
2. Average pace 4:30 over the last 4 weeks compared with 4:19 in the 4 leading up to Perth
3. No really hard efforts this time - last time 20k@ 4:01, this time 4:11 - 3 and a half weeks out
last time 39k@4:24, ths time 34k@4:32 3 weeks out.
So more kms (426v373 in last 5weeks) at slower pace.
I don't know what that all means, but I'm still heading out with the plan as per 2 weeks ago - 88:xx flat first half, hopefully hold sub 3 times to 35k, see what happens from there
This week - max 10k runs Tues-Fri, easy pace with strides
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5 comments:
Hopefully the slower pace gets you some fat burning efficiency, while less intense work translates to higher energy reserve.
All the best :)
Good luck - I think you have got a solid plan which gives you a great chance over the last 10km.
Your better man than me attempting a PB on that course, for me I'll wait until the Busselton Ironman or Perth next year.
Interesting to note that your training is about where my mine was, in the relation to the differing levels of fitness between the Perth and C2S
Good luck for Sunday Epi
It will be a cruisy 3:25 for me
Have a great run on Sunday, the atmosphere should be pretty good! No pressure, your day *will* come and hopefully Sunday is it. Enjoy....
Looking forward to the sub hour race report. I'll be looking out for you at the finish.
Best of luck - go for it!
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