532TSS on 6.6hr
Faster running, more intensity. Next week is the run for the Toad, so lots of volume, going to start off at 5:30 for the first two laps, then bump it up as possible over the next two.
Need lots of recovery, I can feel the start of what might be plantar fasciitis, so I need to start working on the roller and tennis ball tonight. No running tomorrow.
I'm concerned that I won't be able to hold my 4:45 pace for the marathon. I think a 5:00 average is more realistic. I think I should start out at 5:00 and then see how things are at half way, maybe knock it down some, though the downhill nature of the course could throw that off.
Sunday, September 29, 2013
Week 52 Summary
529TSS on 7.4hr
Nothing really to write home about ... long run was a little more than I bargained for, I ended up running 32km with Sean and Greg, well, running behind them for 2 x 7km intervals. Chop wood, carry water.
Nothing really to write home about ... long run was a little more than I bargained for, I ended up running 32km with Sean and Greg, well, running behind them for 2 x 7km intervals. Chop wood, carry water.
Monday, September 16, 2013
Week 51 and Mudpuppy trail race summary
448TSS on 6.7hours.
Building volume towards the toad ... this week's long run (32k) felt faster, but was actually slower than last week's 30k. Odd.
The Mudpuppy trail run was pretty good, puked a little at the end, full effort. Had a good start, got out front as the path narrowed, and then pretty much spent the race in no-man's land, save getting passed by the eventual 1st place woman. In the last 4k, I was caught by some guy who then sat on my heels for another k. I let him go in front of me for the next k, then sprinted up the finishing hill (then threw up in the bushes beside the finish line - a popular location).
Building volume towards the toad ... this week's long run (32k) felt faster, but was actually slower than last week's 30k. Odd.The Mudpuppy trail run was pretty good, puked a little at the end, full effort. Had a good start, got out front as the path narrowed, and then pretty much spent the race in no-man's land, save getting passed by the eventual 1st place woman. In the last 4k, I was caught by some guy who then sat on my heels for another k. I let him go in front of me for the next k, then sprinted up the finishing hill (then threw up in the bushes beside the finish line - a popular location).
Monday, September 9, 2013
Week 50 Summary
373 TSS on 5 hrs
Another "chop wood, carry water" week. Had a reasonable result in my 5k tempo run, especially learning that focussing on breathing during the latter stages of the run can be helpful. My long run on Sunday was okay, but still slower than I should be (5:15 min/km vs 5:05 min/km) if I want to hit that 3:20 target.
Need to spend the next 8 weeks with an eye on body comp. I'm feeling the extra pounds going up the hills.
Another "chop wood, carry water" week. Had a reasonable result in my 5k tempo run, especially learning that focussing on breathing during the latter stages of the run can be helpful. My long run on Sunday was okay, but still slower than I should be (5:15 min/km vs 5:05 min/km) if I want to hit that 3:20 target.
Need to spend the next 8 weeks with an eye on body comp. I'm feeling the extra pounds going up the hills.
Tuesday, September 3, 2013
Week 49 Summary
346TSS on 4.75h
Wow, getting back on the trainer is painful.
I think an honest 3:20 marathon is what I should go for.
Wow, getting back on the trainer is painful.
I think an honest 3:20 marathon is what I should go for.
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