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)
Congratulations! Fantastic race!
ReplyDeletewell done on keeping things ticking over after the early start on Wednesday. I can relate to that...All the best with the taper.