Date: 30 June 2010
Time: 50:04 min
Distance: 10.10 km
http://connect.garmin.com/activity/38694084
This is the last medium run before the marathon race of Sunday. I woke wih a bad headache this AM and felt quite ill - it has developed in to a sore throat tonight. I skipped running this morning and did this one this afternoon instead. I felt quite a bit better.
Run was really easy, felt like I could got really fast, but reigned the pace in carefully.
One more run tomorrow and that is it. I just hope thing throat thing does not develop, but I feel like it is.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Planned run 6 x 1min speed, 3o sec jog AND 4 x 30 sec speed with 30 sec job
Date: 29 June 2010
Time: 13 min
Distance: 3.07 km
http://connect.garmin.com/activity/38264066
http://connect.garmin.com/activity/38540653
One of the three last training runs before my marathon race this Sunday 4 July. I seem to be able to push hard and not fade too much, so that is a good sign.
According to the general theory of training most peopl;e subscribe to, a long period of aerobic training, longer distances is frequently followed by a lower mileage, faster interval period. The long aerobic period builds endurance, and the short period where a few intervals are done build anaerobic capability.
It sure did work last year, and I so I have to lay faith in the training program!! I am certainly in the best shape ever for any type of run - 5, 10, HM or whatever. Not at all sure if I am in ideal shape for a marathon. I am slowly getting the sense that maybe a more conservative goal time is sensible. Whatever feels good on the day is what I will do I think.
Time: 13 min
Distance: 3.07 km
http://connect.garmin.com/activity/38264066
http://connect.garmin.com/activity/38540653
One of the three last training runs before my marathon race this Sunday 4 July. I seem to be able to push hard and not fade too much, so that is a good sign.
According to the general theory of training most peopl;e subscribe to, a long period of aerobic training, longer distances is frequently followed by a lower mileage, faster interval period. The long aerobic period builds endurance, and the short period where a few intervals are done build anaerobic capability.
It sure did work last year, and I so I have to lay faith in the training program!! I am certainly in the best shape ever for any type of run - 5, 10, HM or whatever. Not at all sure if I am in ideal shape for a marathon. I am slowly getting the sense that maybe a more conservative goal time is sensible. Whatever feels good on the day is what I will do I think.
Sunday, June 27, 2010
My 1st aniversary with the Garmin FOrerunner 405 GPS sports watch
The very first run I ever recorded with my Garmin 405 was last years last long run leading up to my first half marathon on July 5 2009.
So it is interesting to make a comparison:
This years run http://connect.garmin.com/activity/38264066
Last years run http://connect.garmin.com/activity/7799277
Both were 1hr 30 min duration. In last years run I believe I was fastidious about warm up so started with a heart rate at around 145 or so for the first 1km split. I did 18.13km in 1:29:52, and according to what I blogged about it, I was fading badly toward the end. In the run it self, I was doing faster splits in the middle but lost all pace at 17 km.
Av HR this year 137 last year 157. Even counting the fact that I warmed up properly before the run last year that is a massive difference. The biggest difference was the even pace this year and no fade what so ever. And this years run was over a hilly course, whereas last year it was almost completely flat.
Even if my marathon race on 4 July is a massive stuff up and meltdown, I have made a huge improvement in fitness overall this year.
So it is interesting to make a comparison:
This years run http://connect.garmin.com/activity/38264066
Last years run http://connect.garmin.com/activity/7799277
Both were 1hr 30 min duration. In last years run I believe I was fastidious about warm up so started with a heart rate at around 145 or so for the first 1km split. I did 18.13km in 1:29:52, and according to what I blogged about it, I was fading badly toward the end. In the run it self, I was doing faster splits in the middle but lost all pace at 17 km.
Av HR this year 137 last year 157. Even counting the fact that I warmed up properly before the run last year that is a massive difference. The biggest difference was the even pace this year and no fade what so ever. And this years run was over a hilly course, whereas last year it was almost completely flat.
Even if my marathon race on 4 July is a massive stuff up and meltdown, I have made a huge improvement in fitness overall this year.
Planned run 1 hour 30 minutes
Date: 27 June 2010
Time: 1:36:24 min
Distance: 18.93 km
http://connect.garmin.com/activity/38264066
Deliberately went slow for this one, and ran on the grass verge as much as possible. The dew on the grass made my shoes wet and slightly heavy. The grass slows me down quite a bit, and forces me to lift my feet a little more, so it is slightly harder than running on bitumen and cement paths. But the softer landing on grass reduces pounding.
This run was a lot harder than I had anticipated, some possible reasons - and combinations thereof:
- I have a bit more recovery to do
- The slower pace causes a less efficient running style - I have complained of this before - and makes my legs ache in places a faster more efficient style would avoid
- the grass makes it harder
- I used a slightly hilly course today
Anyway this is a reality check, and my pace should be conservative on race day. Although a more efficient pace is faster and so far seems more comfortable. I have been feeling ever so slightly flat during this taper period - Some literature I have read says that the last long run a week before should 'leave you feeling refreshed and energised'.. Well I do feel good, energy wise, but legs are quite sore and tired!! Other people have say that during the taper if you feel low, heavy that is a good sign, because you have peaked your work load leading up to the taper and maximum recovery happens in the last week of tapering.
Anyway we shall see what happens, 3 more runs to do and then the race. Wow.
Time: 1:36:24 min
Distance: 18.93 km
http://connect.garmin.com/activity/38264066
Deliberately went slow for this one, and ran on the grass verge as much as possible. The dew on the grass made my shoes wet and slightly heavy. The grass slows me down quite a bit, and forces me to lift my feet a little more, so it is slightly harder than running on bitumen and cement paths. But the softer landing on grass reduces pounding.
This run was a lot harder than I had anticipated, some possible reasons - and combinations thereof:
- I have a bit more recovery to do
- The slower pace causes a less efficient running style - I have complained of this before - and makes my legs ache in places a faster more efficient style would avoid
- the grass makes it harder
- I used a slightly hilly course today
Anyway this is a reality check, and my pace should be conservative on race day. Although a more efficient pace is faster and so far seems more comfortable. I have been feeling ever so slightly flat during this taper period - Some literature I have read says that the last long run a week before should 'leave you feeling refreshed and energised'.. Well I do feel good, energy wise, but legs are quite sore and tired!! Other people have say that during the taper if you feel low, heavy that is a good sign, because you have peaked your work load leading up to the taper and maximum recovery happens in the last week of tapering.
Anyway we shall see what happens, 3 more runs to do and then the race. Wow.
Saturday, June 26, 2010
Fascinating effects of the taper period
The taper period is quite interesting:
- I feel like I need less sleep
- When I am up in the morning I feel immediately bright, waking is effortless, and I wake early naturally
- All the annoying niggles - long term minor injuries like my left knee 'hamstring' thing and the sore heels have both faded to almost gone.
- I seem to be steadily putting on weight - I was regularly 72.7 - 73.6 at the height of the work load. Now I am bumping 75kgs
- My mood has stabilised - Regretfully, I have been a bit moody for the last 2 months as the work load stacked up. Sorry about that everyone :(
The only concern I have is the weight. I hope that the last long run I have tomorrow, 1hr 30 minutes and the three days in a row Tuesday, Wednesday Thursday running will knock a bit of unnecessary fat off !!!
Overall everything is looking good. The usual mental challenges are coming up - Have I done enough? 'Oh no I feel like I am losing the edge now that I have backed off training' etc. I have to suspend disbeleif for the next 7 days, long enough to get to the race in a good frame of mind.
- I feel like I need less sleep
- When I am up in the morning I feel immediately bright, waking is effortless, and I wake early naturally
- All the annoying niggles - long term minor injuries like my left knee 'hamstring' thing and the sore heels have both faded to almost gone.
- I seem to be steadily putting on weight - I was regularly 72.7 - 73.6 at the height of the work load. Now I am bumping 75kgs
- My mood has stabilised - Regretfully, I have been a bit moody for the last 2 months as the work load stacked up. Sorry about that everyone :(
The only concern I have is the weight. I hope that the last long run I have tomorrow, 1hr 30 minutes and the three days in a row Tuesday, Wednesday Thursday running will knock a bit of unnecessary fat off !!!
Overall everything is looking good. The usual mental challenges are coming up - Have I done enough? 'Oh no I feel like I am losing the edge now that I have backed off training' etc. I have to suspend disbeleif for the next 7 days, long enough to get to the race in a good frame of mind.
Friday, June 25, 2010
Planned run 6x2min speed with 30 second jog recovery
Date: 25 June 2010
Time: 15 min
Distance: 4 km
http://connect.garmin.com/splits/38072048
Garmin GPS watch had a brain explosion today, claims I did 889 metres in 2 minutes. Looking at the track it mapped out it seems it got the co-ordinates just a bit wrong.
Anyway this was a pretty good run for me, I managed all speed sections below 4min/km, and got a good workout from it. Lets hope the session makes the contribution to fitness I need for the race - theoretically this type of run is supposed to improve anaerobic capacity.
I am improving all the time in this taper period. No sign of any new injuries and the ones I have been carrying have come good lately. My last long run is in Sunday, 1hr 30. I plane to do it at about 5:00min/km pace, not too fast and not too slow. I want a nice comfortable run, and to feel refreshed and energised at the end of it.
Time: 15 min
Distance: 4 km
http://connect.garmin.com/splits/38072048
Garmin GPS watch had a brain explosion today, claims I did 889 metres in 2 minutes. Looking at the track it mapped out it seems it got the co-ordinates just a bit wrong.
Anyway this was a pretty good run for me, I managed all speed sections below 4min/km, and got a good workout from it. Lets hope the session makes the contribution to fitness I need for the race - theoretically this type of run is supposed to improve anaerobic capacity.
I am improving all the time in this taper period. No sign of any new injuries and the ones I have been carrying have come good lately. My last long run is in Sunday, 1hr 30. I plane to do it at about 5:00min/km pace, not too fast and not too slow. I want a nice comfortable run, and to feel refreshed and energised at the end of it.
Wednesday, June 23, 2010
Some facinating stats
It looks like this month of June will be the highest number of kilometres for a month tally I have ever done. At the moment with 4 more runs to do, it is at 178.01kms, and an average pace of 12.3km/hr, average heart rate of 146bpm.
Counting the two remaining distance training runs I have for this month, I estimate I will do:
1hr30 ~ 18km
50min ~ 10km
So the tally for this month of June will end up being 188kms PLUS. Since there are a couple of speed runs in there as well, I expect to break 190km for the month. Also likely to be a reasonably quick month, as there are shorter distances and speed runs remaining.
It is really clear from all the data collected so far that I can run faster and further, with a lower average heart rate now. Evidence of better fitness.
Counting the two remaining distance training runs I have for this month, I estimate I will do:
1hr30 ~ 18km
50min ~ 10km
So the tally for this month of June will end up being 188kms PLUS. Since there are a couple of speed runs in there as well, I expect to break 190km for the month. Also likely to be a reasonably quick month, as there are shorter distances and speed runs remaining.
It is really clear from all the data collected so far that I can run faster and further, with a lower average heart rate now. Evidence of better fitness.
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