| Mon Mar 8, 2010 | 10.02 | 48:03 | 4:47 | X | ||
| Tue Mar 9, 2010 | 10.00 | 46:11 | 4:37 | X | ||
| Tue Mar 9, 2010 | 11.00 | 48:00 | 4:21 | X | ||
| Wed Mar 10, 2010 | 13.50 | 59:30 | 4:24 | X | ||
| Fri Mar 12, 2010 | 14.04 | 1:02:01 | 4:25 | X | ||
| Sat Mar 13, 2010 | 10.09 | 47:18 | 4:41 | |||
| Sun Mar 14, 2010 | 21.26 | 1:25:56 | 4:02 |
| Total 89.90km | Total 6:36:59 | Avg. 4:24 |
Monday and Tuesday am I was pretty stiff and sore - took an antiinflammatory on Tuesday after the am run
Tuesday pm did a treadmill interval effort, a bit like a Yasso. Continuous 5x1k at 3:38 with 500m at 5:15 recoveries at 1% gradient. The 7km session was just over 28 min (although treadmill easier than road)
Wed pm ran too fast in too hot conditions, hit the red zone and felt hot and nauseous all night. Lucky to escape without catching a virus as I usually do after a session like this.
Thurs off to ensure recovery from Wed
Friday am still hot - 29 degree minimum, but hit a really good rhythm thanks to my first rest day in a couple of weeks. Felt smooth for once
Sat am held back nice and easy
Today - first mistake was to have curry the night before a race. Didn't bother me before or during, but had a pretty uncomfortable time for a few hours after the run - spent some quality time with the doulton.
2 k warm up then assembled to start. Wanted an effort based hitout to see where I was. Took off fairly conservatively for me, and hit a comfortable rhythm quickly. Shocked by the route change with a steep down then steep up at 4-5k which stunned the legs a bit, but I soon got into the swing of the slow uphill on which I seem to thrive. I was sitting 50m behind BigKev and his minions for most of the race, picking off a couple of stragglers but not making ground on them.
Hit halfway going at 4:10s or so and was a bit tentative initially going downhill, was rapidly overtaken by a couple of longstriders, despite me doing 3:50s. Colin Francis passed me like I was standing still.
Struggled a bit with the quads and took a 20m walk at the 17k drink station although this only slowed the split to 4:00. Hung tough down the final 3k dirt and managed to pass Peter Sullivan with a couple of hundred metres to go - he said something to me that I wasn't sure if it was encouraging or disparaging about me trying to gain a couple of seconds in the final couple of hundred metres - either way that guy is always intense!
Pretty pleased to scrape in under 1:26 - a fair way behind last years time albeit on a slightly harder course and more difficult conditions
3:55/4:16/4:10/4:08/4:03 20:32 (up 70m)
4:03/4:15/4:13/4:14/4:11 20:56 (up 90m)
4:02/4:03/4:02/4:00/3:51 19:58 (down 17m)
3:53/3:51/4:00/4:01/3:50 19:35 (down 110m)
3:51 (down 30m)
It has been suggested to me that I might be back on the sub3:00 trail for Boston, and to be honest if my prep continues well I'll defintely put myself in the position at 32k to do it if I have the legs, but lets knuckle down to a couple more training weeks first (a bit of Mona magic should help too)
3 comments:
1:26 equates to 3:01:22 on McMillan and that was a hard course in hard conditions so I reckon you are definitely back in the game!!
Great run Epi. What a good race practice for Boston.
Great effort today, well done. Could have been very messy if it came out earlier, reminds me of a pic on coolrunning.
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