Perth 32k Race today
The plan today was to head out easy and push the second half at MP. Helping resist my urge to go faster early were - moderately heavy drinking night last night, pouring rain in the first 5k, and running with Rob who was suffering some leg pains in the first half hour.
This worked and we reached 10k in 43:15 - around 4:20min/km. Once we crossed the narrows, we passed Nera Jareb and friend, speeding up in the process and running the next 7k@4:10s. At the turnaround about 18k I picked up to 4:00s and ran a very consistent 4:00 pace for the last 14k (fastest km 3:57, slowest 4:02).
Things went quite well in this section, I passed 8 or 9 people and they were fairly evenly spread, giving me something to focus on each time. The effort only became hard in the last 2k, but I think part of this may have been lack of calories in - running with no sports drink and only one gel at 15k.
Plantar fascia was manageable during the race but really quite sore afterwards - i restrapped it with some relief.
Week leading up:
Mon 12k@4:53 recovery
Tues am 16k with 8k fartlek in about 31:30
Tues pm 9k@4:45 recovery
Wed am 23k@4:37 medium long
Thurs am 10.6@4:45
Fri am 14k@4:33
Sat rest day
118k for the week
One advantage of the sore foot (and associated pes anserine pain) is that my recoveries have slowed to be closer to true recoveries.
This week sees a return to 130+km with a medium long, a medium long including 9k tempo and a longer long run with time on feet the same as on Marathon day.
The plan today was to head out easy and push the second half at MP. Helping resist my urge to go faster early were - moderately heavy drinking night last night, pouring rain in the first 5k, and running with Rob who was suffering some leg pains in the first half hour.
This worked and we reached 10k in 43:15 - around 4:20min/km. Once we crossed the narrows, we passed Nera Jareb and friend, speeding up in the process and running the next 7k@4:10s. At the turnaround about 18k I picked up to 4:00s and ran a very consistent 4:00 pace for the last 14k (fastest km 3:57, slowest 4:02).
Things went quite well in this section, I passed 8 or 9 people and they were fairly evenly spread, giving me something to focus on each time. The effort only became hard in the last 2k, but I think part of this may have been lack of calories in - running with no sports drink and only one gel at 15k.
Plantar fascia was manageable during the race but really quite sore afterwards - i restrapped it with some relief.
Week leading up:
Mon 12k@4:53 recovery
Tues am 16k with 8k fartlek in about 31:30
Tues pm 9k@4:45 recovery
Wed am 23k@4:37 medium long
Thurs am 10.6@4:45
Fri am 14k@4:33
Sat rest day
118k for the week
One advantage of the sore foot (and associated pes anserine pain) is that my recoveries have slowed to be closer to true recoveries.
This week sees a return to 130+km with a medium long, a medium long including 9k tempo and a longer long run with time on feet the same as on Marathon day.
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