Monday : 3 x 1500 better than 6.15 minute a k pace - so about 3.15 + a 1 hour run at @ 4.40
Tuesday : About 90 mintes @ 4.45
Wednesday : 5k TT in less than 21 minutes + 45 minutes @ 4.45
Thursday : About 2 hours @ 4.45
Friday : 5 x 200 - just for form + 1 hour @ 4.25 or better
Saturday : 10k TT less than 43 minutes
6.6 Sunday 8 March: 34.2k @4.46
2 laps of the Bay + Dog loop and then 2 laps of the Bay. The pace just never varied from 4.46 - nothing faster nothing slower. Ran 4k further this week and maintained the same pace. I thought and wanted it to be quicker because of the rest on Saturday. Oh well.
6.5 Monday 9 March : 3 x 1500 below 6.15 + 60 minutes @ 4.40
Did 4 x 1500 all within 6.00 - 6.10 - just plain bloody hard and not fast enough fora sun 20/5k or sun 40/10k. Then 11.5k @ 4.38 (53.29)
6.5 Monday 9 March : 3 x 1500 below 6.15 + 60 minutes @ 4.40
Did 4 x 1500 all within 6.00 - 6.10 - just plain bloody hard and not fast enough fora sun 20/5k or sun 40/10k. Then 11.5k @ 4.38 (53.29)
6.4 Tuesday 10 March : 21k @ 4.47 (1.40.35)
Yesterday was a bit of a smashing. Today my legs had no stiffness or soreness but I thought they would just have no zip and the planned 4.45 pace would be way of the actual pace. The first 10.5k loop in 4.51 per k suggested my thoughts were right and I had visions of a much worse second lap. It then got light so I could check my pace with the Garmin and managed 4.44 per k pace on the second repeated 10.5k loop. It might be nice for us in NSW when daylight saving ends and we can go back to sunlight before 6.00am again.
6.3 Wednesday 11 March : Mixed bag including a 5k TT
Up very early to get a 5kTT in before meeting up with JD at 6.00 am. In the absolute dark ran the 5k in 20.45 and that was under the planned 21. Then the usual loop with JD and we did the 9.2k in 4.42 pace and that was surprising after the 5k. We generally start off with each of us stating it is to be an easy morning but it seems when you run with someone the you seem to feed off each other and the pace ever so slowly gets quicker than intended.
Left JD and headed around the Bay and home. I feel okay and so just pushed on and did the 6.5k in 4.26 pace. I would have to say a pleasing but very tiring morning.
6.2 Thursday 12 March : 3k TT & 4 x 1k
Decided to change the session and focus on a bit more speed for the week. I feel I have not picked up enough speed in the last week or so another gut busting session this morning. Jeez how I hate these speed session that are short but just HURT so much!!!
3k in 12.10 - okay I suppose but I thought I was travelling quicker or at least it felt like it. After a 1k recovery jog into a 4 x 1k session. Absolutely stunned by the times as I was hoping for 4.00 - 4.05 range but had 3.55, 3.50, 3.51 & 3.49 - I still have a smile.
6.3 Wednesday 11 March : Mixed bag including a 5k TT
Up very early to get a 5kTT in before meeting up with JD at 6.00 am. In the absolute dark ran the 5k in 20.45 and that was under the planned 21. Then the usual loop with JD and we did the 9.2k in 4.42 pace and that was surprising after the 5k. We generally start off with each of us stating it is to be an easy morning but it seems when you run with someone the you seem to feed off each other and the pace ever so slowly gets quicker than intended.
Left JD and headed around the Bay and home. I feel okay and so just pushed on and did the 6.5k in 4.26 pace. I would have to say a pleasing but very tiring morning.
6.2 Thursday 12 March : 3k TT & 4 x 1k
Decided to change the session and focus on a bit more speed for the week. I feel I have not picked up enough speed in the last week or so another gut busting session this morning. Jeez how I hate these speed session that are short but just HURT so much!!!
3k in 12.10 - okay I suppose but I thought I was travelling quicker or at least it felt like it. After a 1k recovery jog into a 4 x 1k session. Absolutely stunned by the times as I was hoping for 4.00 - 4.05 range but had 3.55, 3.50, 3.51 & 3.49 - I still have a smile.
6.1 Friday 13 March: 29k @ 4.50
Because I changed yesterday I put on today what was scheduled for Thursday. I pushed hard but could not get as quick as I wanted and so I think yesterdays sessions was still in the legs but still a solid pace and a long distance for a weekday run.
6 Saturday 14 March : 10k TT 44.15 @ 4.26
I managed to get out of the house very early to do this before the other weekend commitments set in. It was very dark and a little difficult to see but over all pleased with the time considering the 29k the day before. My daughters softball was at 7.30am at Sydney University and not far from home so I ran over and my wife drove. They won a close game. All up 24k for the morning but apart from the 10k it was just recovery pace.
Week in review:
Probably the last BIG k's week with all up 170k. Total since I began this preparation 2126ks at 142 per week. It was a bit of an up and down week with some really pleasing sessions and others were very ordinary compared to what I expected. Its been up and down because I have played both sides - still some solid long runs at a very firm pace and some shorter faster work as well. I can feel I am a little fatigued.
6 Saturday 14 March : 10k TT 44.15 @ 4.26
I managed to get out of the house very early to do this before the other weekend commitments set in. It was very dark and a little difficult to see but over all pleased with the time considering the 29k the day before. My daughters softball was at 7.30am at Sydney University and not far from home so I ran over and my wife drove. They won a close game. All up 24k for the morning but apart from the 10k it was just recovery pace.
Week in review:
Probably the last BIG k's week with all up 170k. Total since I began this preparation 2126ks at 142 per week. It was a bit of an up and down week with some really pleasing sessions and others were very ordinary compared to what I expected. Its been up and down because I have played both sides - still some solid long runs at a very firm pace and some shorter faster work as well. I can feel I am a little fatigued.
4 comments:
4:46...that is my favourite pace!!!
That's good running Ray. 4:46 pace on a training run has to be worth 30 seconds/km faster on race day... tapered, fresh legs, perfect weather and the buzz of competition should do it.
i always amazed at the volume of your training,its a great blog to read.i'm following a more conventional 12 week marathon plan for Canberra. am also enjoying the Lorainne Moller bio.
blueboy
Alright, impressed by Cundy's latest email, and because heads came up not tails, I have entered the Canberra marathon if only to run along with an old guy finishing his 100th marathon. Photo opportunities and all that, you know. Anyway, this is the one year in five you and I are not in the same age group.
Post a Comment