The FunRun was supposed to be 10km, measured on my watch it was more like 10.78 or so. Does not matter it was in fact fun..
I managed average 4:18min/km this time, about 2 seconds per 1km faster than the Jetty to Jetty a week before. I felt much better throughout the run than the last couple of races I have done, and I paced much more sensibly all the way. Considering I was quite fatigued from the work load in the week leading up I think it is a great result.
Even more surprising, I placed 3rd. First time I have placed in a race since I was 15 years old I think. The two blokes that finished in front of me - combined age - was less than mine :) Also amusing was the reaction of the track 'marshals' along the way and at the finish, all quite surprised to see me finishing where I did.
I have a loose plan to come back next year and see if I can do better!!
A plan for this weeks running:
- Monday - One of my favourites, a 2km @3:55, 1km @3:40, 800@3:30, 400@3:20, 300@fast, 200@whateverIcando all with 2min rest - it was really hard and in fact I had to stop in the 1km and 800metre reps as I'd gassed it. But still a good hard work out.
- Tuesday -10km - This was a good one, managed 10.5km at 4:47 average.
- Wednesday - Mid week log of 13km ( have been slowly building this one) wednesday, with 20min easy fatlek in the middle - should be brisk not hard
- Thursday a 3x2km at slightly faster than 4min/km with 3 min recovery - Should be reasonably easy to hold the pace IF 4min/km is a realistic goal pace for the race.
- Friday rest or super easy 6-8km depends on how I am holding up
- Saturday, 12 x 400 - I like these
- Sunday long run easy 12-15km
I have the August 5 Brisbane Marathon 10km race coming up. The week leading up to the race I plan to do three or four 10-13km runs, all not fast not easy runs, to keep me ticking over. I did this in lead up to the fun run I did on the weekend just gone, and it seemed to leave me in a good frame of mind and good legs. I was carrying a little fatigue but it felt fine.
I want to do sub 40 for the race but it currently feels unrealistic. SInce the GC mara 10km I have done the following:
10km race GC at 4:27 average
10km race J2J at 4:20 average
10km race FUnRun at 4:18
9 seconds improvement over three weeks. I think its realistic to go for another 9 seconds at the race on August 5. Three weeks to do it.
I managed average 4:18min/km this time, about 2 seconds per 1km faster than the Jetty to Jetty a week before. I felt much better throughout the run than the last couple of races I have done, and I paced much more sensibly all the way. Considering I was quite fatigued from the work load in the week leading up I think it is a great result.
Even more surprising, I placed 3rd. First time I have placed in a race since I was 15 years old I think. The two blokes that finished in front of me - combined age - was less than mine :) Also amusing was the reaction of the track 'marshals' along the way and at the finish, all quite surprised to see me finishing where I did.
I have a loose plan to come back next year and see if I can do better!!
A plan for this weeks running:
- Monday - One of my favourites, a 2km @3:55, 1km @3:40, 800@3:30, 400@3:20, 300@fast, 200@whateverIcando all with 2min rest - it was really hard and in fact I had to stop in the 1km and 800metre reps as I'd gassed it. But still a good hard work out.
- Tuesday -10km - This was a good one, managed 10.5km at 4:47 average.
- Wednesday - Mid week log of 13km ( have been slowly building this one) wednesday, with 20min easy fatlek in the middle - should be brisk not hard
- Thursday a 3x2km at slightly faster than 4min/km with 3 min recovery - Should be reasonably easy to hold the pace IF 4min/km is a realistic goal pace for the race.
- Friday rest or super easy 6-8km depends on how I am holding up
- Saturday, 12 x 400 - I like these
- Sunday long run easy 12-15km
I have the August 5 Brisbane Marathon 10km race coming up. The week leading up to the race I plan to do three or four 10-13km runs, all not fast not easy runs, to keep me ticking over. I did this in lead up to the fun run I did on the weekend just gone, and it seemed to leave me in a good frame of mind and good legs. I was carrying a little fatigue but it felt fine.
I want to do sub 40 for the race but it currently feels unrealistic. SInce the GC mara 10km I have done the following:
10km race GC at 4:27 average
10km race J2J at 4:20 average
10km race FUnRun at 4:18
9 seconds improvement over three weeks. I think its realistic to go for another 9 seconds at the race on August 5. Three weeks to do it.
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