Another good week of running, didn't quite hit my target of 110k due to not feeling well Friday, however overall very happy as all other targets met.
Week in Summary 103.5k@4:40
Mon Upperbody, Legs and Core Workout.
Tues 15k@4:28 Varied workout which is one that I've ignored for a while but one that I really enjoy.
incl 1.8k warmup
8k@4:22 ran first 200m of each km at approx 3:48 pace and then 4.30 pace or therabouts for the remainder 800m of each km.
3k@4:15
2.2k cooldown .
Wed 22k@4:49 Medium Long Run but for some reason really struggled.
Thurs 8k@5:07 Recovery run
Upperbody and Core
Sat am 16.6k incl 3.2k warmup
10k@4:06 tempo
3.4k cooldown
pm 9.2k@4:51 Easy
Sun 32.5k@4:39 incl running with Craig for last few km of Marathon course.
Will def runC2S Half next with Henry on no taper, just going to go and enjoy the run, practice the drinking strategy and take in some of the sights,may get stuck behind some and then power away at the finish :). I think a PW is more likely rather than a PB but not really too fussed. May even run the last few km with Epi if we hang around and can get on the Marathon course
Best of luck to everyone in their respective races, hope Epi can crack the sub 3 and TB can do a good Marathon. Also to Biscuitman and Sugar if he decides to do the 12k, they should blitz the course.
Next weeks plan calls for 108k running with some Intervals of 5*1200m@5k pace with 2.5 minutes jog in between, will be interesting to see how it goes as I haven't run at that pace in a long time.
No discussion re footy or cricket, all I'll say on the sporting front is go the Bolt.
Perth 2010 Marathon finish
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6 comments:
Good week Rob. Perhaps you can run the half as MP simulation run. Since the course is harder than Melbourne, at least you'll cruise the first half of MM comfortably.
Excellent work Rob.
You may need to run on your own though, as I may pull out.
I'll let you know later in the week.
Good luck for Sunday - maybe I'll see you at the finish. You look like you are set for a pretty good one whther you race it or not.
Hope you enjoy sundays HALF...
based on my experience of doing the Half the last 2 years, you should stay ahead of most of the 12k runners until the top of the hill before Perry lakes...
I'm not going in with any great expectations...for me its just the thrill of enjoying the sights and sounds of the first City to Surf marathon, and logging another training run for MM.
Thats a good weeks training there, another good week in place for MM Well done! The next 3-4 weeks are the crucial ones...
Another soild week Clown, I think there is a lot to be said to occasionally got out less than PB pace and take/enjoy the atmosphere of an event.
My focus will be intervals style of sessions ranging from 2 klm tempo intervals to 400mtr. Intersting to read Sandgropers training under Jackie Gallagher
Hope to catch you at the finish to see Epi come home in sub 3
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