Only 2 weeks to go now until Boston and it is all getting very exciting. Received my race info in the mail, bib number is 4355. Time to take it a bit easier next week and wind down the kms, also have a physio and massage session booked.
Happy Easter everyone.
Week in Summary 94k@4:26
Mon 40 minute easy run 8.7k@4:35
Tues Rest day as finished last from work.
Wed am 10.7k@4:12 Quicker than MP, felt pretty comfortable.
pm 11k@4:21 Incl 5*600m @ 5k pace with 400m jogs. Struggled a bit with the tummy on this one, it was sore and I felt like throwing up. May have been because I ate too closely to running.
Thurs am 16.1k@4:26 Run with Biscuitman, adductor quite sore and had to stop for a couple of stretches.
Thurs pm Massage did world of wonders at physio. Work done on hips,quads and adductor.
Fri am 40 min easy 8.51k@4:42 Legs felt great after physio session. Measured Heartrate at 116 bpm immediately after finishing.
Sat Midday run to get used to running in the heat of the day. 12k@4:05 incl 8k@3:50 guestimate of between tempo and race pace,km splits were 4.03,3.56,3.54,3.50,3.51,3.50,3.49,3.34. Ran in DS Racers, felt fantastic.
Sun 27k@4:36 Last long run before Boston, done again in Saucony Fasttwitch. Ran first 3k with Craig who hopefully will be ok to run Boston, hope the leg improves. Pretty well just cruised all the way around, a couple of very quick stops to tighten bandage and that was it.Very windy on the way back on the South Perth side, Narrows and on the way back to Matilda Bay. Lucky the Bridges race wasn't today may have wrecked some havoc on the times.
Did a record month in March of 485km beating my previous mark of 465 in May 2009 and also passed the 1000km mark for the year.
Congrats to Sugar and TB on their efforts at Masters and to Gerry who finished 6th in Bridges, well done.
Weather ranges for Boston this week, min between 8 and 12, max between 21 and 24.
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4 comments:
Sounds like its all coming together for you Clown, good to see the midday heat acclimitisations, 600m intervals, and some quality time with the Physio all making an appearance. Looks like you have most of the bases covered. In latest R4YL magazine Boston and Melbourne both make the list as must do Marathons of the world and Australia.
Sounds like Sling will be coming to Melbourne for another shot at the sub 3, so should be good again in October.
My wife feels similiar about that subject that we wont mention, except to say that next weekend should be better, and they actually moved up the ladder one spot, and I think theyll make the finals, they just need time to adjust to a few things.
All the best in Boston, my brother lives in NC and he has run his first two half marathons in recent months, I'll try and talk him into going up to watch...probably wont though, but I look forward to seeing how you go. Should be an incredible experience and for yourself, it all looks like a big PB could be very likely...
That's a solid week of training, especially the 8k @ 3:50. Pretty sure you are in low 38min 10k shape right now.
I think you have a great chance to get sub-3 in Boston.
Another great week, you've been lining them up. Not long now....
pumped to see how you go! i think your training sounds really promising for sub 3 hours
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