Really enjoyed today's race - nice to have a race which isn't a priority - takes the pressure and nerves out of it.
I had a light week in leadup - partly as programmed and in part due to a hectic working week.
Monday 10k recovery
Tuesday am 16k with 6x1200m intervals. Didnt use the interval function on my garmin, but intervals 2-5 were 4:14 or about 3:32 pace. I jog recovered the first 3 and standing the next 3
Tues pm 9k recovery
Wed pm - 12k@4:20 - after a frustrating day at work with a very early start preventing a morning run, this was a hilly circuit around Bold Park hammering some of the hills to work off the frustration - seemed to work!
Thurs am 16k@4:40
Fri am 12k recovery
Sat am rest
Sunday - 3k warmup, 7k cooldown, 14k race
I arranged a preferred start this year, and it was definitely worth it. no standing still for 30 mins in a corral.
I set out with the aim of keeping in touch with B'Man, and achieved it, getting to 4k in 14:12 and passing/gapping him here. i felt good other than some shin soreness I often get early in shorter races.
Garmin lost the signal under the tunnel, but i kept pace here, struggling a bit mentally into the wind with noone nearby. Km pace here slowed to 3:45s, and i passed the 10k marker at 36:50.
Interestingly I was pretty much exactly the same pace to this point as last year's race, but went 20 sec faster in the 10-12k section, and finished a bit faster at 3:34 pace for the last km. i managed to hold off B'Man and also Lauren Shelley - the leading woman.
Overall it was a pleasing effort off marathon training with very little faster stuff in the last few months. I felt fresh at the end and the 6k cooldown with Simon then 1k to my car were comfortable, and apart from some calf soreness i've felt good this afternoon.
3 weeks til the marathon - taper week starts counterintuitively with an increase in mileage! (118k after only 100k this week)
I had a light week in leadup - partly as programmed and in part due to a hectic working week.
Monday 10k recovery
Tuesday am 16k with 6x1200m intervals. Didnt use the interval function on my garmin, but intervals 2-5 were 4:14 or about 3:32 pace. I jog recovered the first 3 and standing the next 3
Tues pm 9k recovery
Wed pm - 12k@4:20 - after a frustrating day at work with a very early start preventing a morning run, this was a hilly circuit around Bold Park hammering some of the hills to work off the frustration - seemed to work!
Thurs am 16k@4:40
Fri am 12k recovery
Sat am rest
Sunday - 3k warmup, 7k cooldown, 14k race
I arranged a preferred start this year, and it was definitely worth it. no standing still for 30 mins in a corral.
I set out with the aim of keeping in touch with B'Man, and achieved it, getting to 4k in 14:12 and passing/gapping him here. i felt good other than some shin soreness I often get early in shorter races.
Garmin lost the signal under the tunnel, but i kept pace here, struggling a bit mentally into the wind with noone nearby. Km pace here slowed to 3:45s, and i passed the 10k marker at 36:50.
Interestingly I was pretty much exactly the same pace to this point as last year's race, but went 20 sec faster in the 10-12k section, and finished a bit faster at 3:34 pace for the last km. i managed to hold off B'Man and also Lauren Shelley - the leading woman.
Overall it was a pleasing effort off marathon training with very little faster stuff in the last few months. I felt fresh at the end and the 6k cooldown with Simon then 1k to my car were comfortable, and apart from some calf soreness i've felt good this afternoon.
3 weeks til the marathon - taper week starts counterintuitively with an increase in mileage! (118k after only 100k this week)
