I have been feeling quit bad these last few weeks. I simply could not run as well as I usually do.
I tried going _slow_ for the three hour runs I had scheduled, but I tanked quite early on in each run. So I have failed to complete any of my 3hr runs. I have certainly not felt up to the training physically. My preparation has been badly disrupted by minor injuries - Back, right foot, Back again... So building up to the 3hr runs was not ideal.
The last three hour I was supposed to do, Sunday 12th 2010, I managed 2hr24min and 28km before I tanked. And it was not energy that was the problem. I simply had nothing left in my legs. They were hurting so badly, and unusually so. Just aching incredibly. I have not experienced anything like this, and I found myself groaning out loud trying to keep going.
It seems obvious I need rest. The next run after my awful Sunday run was Tuesday, and I was so sore in joints that I called it off. I recovered well enough to do my scheduled Wednesday run, but I was still not feeling great. I had to pull that one up short because of work issues!!
I had contemplated downgrading my Melbourne Marathon to the half, but I don't want to do that. I will hang in there, and see if I can get the rest of my training done perfectly from now on. It is taper time and the next Sunday run i 2hr30.. I have yet to manage a 2hr30 properly in the lead up, so I will see how I go with that.
My confidence has taken a big battering. I think after this marathon I may take a month off. Then swing to 10km and HM training. And nail that sub 40min 10km goal I have.
Wednesday, September 15, 2010
Tuesday, August 31, 2010
Planned run 6 x 500 metres 1:30 recovery
Date: 31 Aug 2010
Time: 19:54 min
Distance: 3.29 km
http://connect.garmin.com/activity/46895800
Quite pleased with this run. I did not feel too bad at all. Maintained pace reasonably well, 4 reps under 3:40 pace, and two over 3:40 pace.
Time: 19:54 min
Distance: 3.29 km
http://connect.garmin.com/activity/46895800
Quite pleased with this run. I did not feel too bad at all. Maintained pace reasonably well, 4 reps under 3:40 pace, and two over 3:40 pace.
Planned run 3 hours
Date: 29 Aug 2010
Time: 2:43:01 min
Distance: 30.95 km
http://connect.garmin.com/activity/46895791
I set out to try and run 5:20 pace for the first 1hr, 5:10 for the second and 5:00 flat for the last hour. I did that mostly until about 2hr15 point, where fatigue hit me. I struggled for another 30 minutes, and stopped on a small hill that killed me. Not impressed with stopping, but I was pretty wrecked at that stage.
SO my next 3hr run I plan to go out super slow for the first 1hr, at 5:30 pace, build to 5:20 at second hour, and hopefully finish without a fade. I really want that as milestone in my longer runs. I have never finished a 3hr run faster than I started, I have consistently faded at the end, and I want to eliminate that.
Time: 2:43:01 min
Distance: 30.95 km
http://connect.garmin.com/activity/46895791
I set out to try and run 5:20 pace for the first 1hr, 5:10 for the second and 5:00 flat for the last hour. I did that mostly until about 2hr15 point, where fatigue hit me. I struggled for another 30 minutes, and stopped on a small hill that killed me. Not impressed with stopping, but I was pretty wrecked at that stage.
SO my next 3hr run I plan to go out super slow for the first 1hr, at 5:30 pace, build to 5:20 at second hour, and hopefully finish without a fade. I really want that as milestone in my longer runs. I have never finished a 3hr run faster than I started, I have consistently faded at the end, and I want to eliminate that.
Friday, August 27, 2010
Planned run 50 minutes
Date: 27 Aug 2010
Time: 54:05 min
Distance: 11.72 km
http://connect.garmin.com/activity/46265051
Reasonably fast run this morning. I alternated a fasting pace every second 1km lap, and finished the last 2km easing off on the small hills this routes takes me to.
This week the total distance is 69.24km, the second highest I have ever done. And it seems I did it relatively easily this time, no-where near as fatigued as my last big week 06/05/2010. That was the week of the marathon too !!
Anyway I am very pleased with the way things are going now. The 3hr run on SUnday is going to be difficult, but I have to do it sensibly, slow and steady.
Time: 54:05 min
Distance: 11.72 km
http://connect.garmin.com/activity/46265051
Reasonably fast run this morning. I alternated a fasting pace every second 1km lap, and finished the last 2km easing off on the small hills this routes takes me to.
This week the total distance is 69.24km, the second highest I have ever done. And it seems I did it relatively easily this time, no-where near as fatigued as my last big week 06/05/2010. That was the week of the marathon too !!
Anyway I am very pleased with the way things are going now. The 3hr run on SUnday is going to be difficult, but I have to do it sensibly, slow and steady.
Wednesday, August 25, 2010
Planned run 1hr30
Date: 25 Aug 2010
Time: 1:30:05 min
Distance: 18.23 km
http://connect.garmin.com/activity/46001919
Good mid week long run. The mileage is stacking up and I am beginning to feel it. It seems the niggling injuries are getting better. Heels were much better this AM, and back , right foot were completely ok.
The pace was reasonable too. I was trying to negative split but the legs just would not do it in the second half. I managed to do an almost exactly even split. There was a headwind on the way back and a couple of little hills, so I did ok.
Time: 1:30:05 min
Distance: 18.23 km
http://connect.garmin.com/activity/46001919
Good mid week long run. The mileage is stacking up and I am beginning to feel it. It seems the niggling injuries are getting better. Heels were much better this AM, and back , right foot were completely ok.
The pace was reasonable too. I was trying to negative split but the legs just would not do it in the second half. I managed to do an almost exactly even split. There was a headwind on the way back and a couple of little hills, so I did ok.
Tuesday, August 24, 2010
Planned run 50 minutes
Date: 24 Aug 2010
Time: 51:54 min
Distance: 11.23 km
Planned run 50 minutes
Pretty good run considering I am a little fatigued by the 2hr25 on Sunday. I ran fastish at the beginning, and eased a little just before halway. After th turn around, I put in a faster lap of 4:10 then cruised for the rest o the run. Pace was fast for a training run.
Time: 51:54 min
Distance: 11.23 km
Planned run 50 minutes
Pretty good run considering I am a little fatigued by the 2hr25 on Sunday. I ran fastish at the beginning, and eased a little just before halway. After th turn around, I put in a faster lap of 4:10 then cruised for the rest o the run. Pace was fast for a training run.
Sunday, August 22, 2010
Planned run 2hr10 - did 2hr25
Date: 22 Aug 2010
Time: 2:25:30 min
Distance: 28.06 km
http://connect.garmin.com/activity/45544853
I seem to be back on rack now. I have had a couple of injuries in the last few months, and they have compromised my training a little. Last weekend I should have done a 3hr run, but pulled up at 2hrs as a precaution. My right foot was beginning to hurt. I had an easy week, a 3km TT and a 1hr10 mid week run. I skipped the speed session ( 10x30second) Friday as I was too shagged.
Today the right foot was no problem at all. And all other niggles were no problem, so that is a good thing. In the run, I tried to stay at around 5:10 pace for the irst 1hr30, and did that ok. Then I picked up the pace and did 6 sub 5min km's in a row (5 of those were sub 4:50min/km). I slowed again to an easy pace at the 2 hour mark and cruised for the last 25 minutes.
I did fade in the last ouple of km's, but not too badly. I thing that if I had stuck to a 5:10 pace for the first two hours I would have been pretty fresh at the end. My first 3hr run in th lead up to the Memlbourne Marathon is next week. I will take that one really slow, 5:10-5:15 pace, and if I am able to I will try to put some sub 5min/km speed in the last few kms. Based on how I felt today that is unlikely ;)
Time: 2:25:30 min
Distance: 28.06 km
http://connect.garmin.com/activity/45544853
I seem to be back on rack now. I have had a couple of injuries in the last few months, and they have compromised my training a little. Last weekend I should have done a 3hr run, but pulled up at 2hrs as a precaution. My right foot was beginning to hurt. I had an easy week, a 3km TT and a 1hr10 mid week run. I skipped the speed session ( 10x30second) Friday as I was too shagged.
Today the right foot was no problem at all. And all other niggles were no problem, so that is a good thing. In the run, I tried to stay at around 5:10 pace for the irst 1hr30, and did that ok. Then I picked up the pace and did 6 sub 5min km's in a row (5 of those were sub 4:50min/km). I slowed again to an easy pace at the 2 hour mark and cruised for the last 25 minutes.
I did fade in the last ouple of km's, but not too badly. I thing that if I had stuck to a 5:10 pace for the first two hours I would have been pretty fresh at the end. My first 3hr run in th lead up to the Memlbourne Marathon is next week. I will take that one really slow, 5:10-5:15 pace, and if I am able to I will try to put some sub 5min/km speed in the last few kms. Based on how I felt today that is unlikely ;)
Subscribe to:
Posts (Atom)