Went into todays half not knowing what to expect as I'd hurt my sciatic nerve last Sunday and had been having electric sort of pains running down my leg all week. A physio session and deep tissue massage helped a bit but was very cautious on trying to predict a time before the race.
Anyway was absolutely stoked to run 1:26 flat with some assistance from Craig who kindly paced me,much appreciated. Other than a 20 second stop from a quick coughing fit at half way, must have been the body rebelling about doing a 2 lap course :) and some discomfort from the leg, I couldn't be happier. Practiced drinking on the run as well as walking through a couple of drink station, think this will be the strategy for Melb.
The pace was quite quick from the start and we ran through 10k by Garmin in 39:19, 2nd 10k 41:16. The wind did pick up a bit in the second half and I felt a bit for the slower runners who were copping it a bit more later in the run when I was doing my cooldown.
5k splits-19:36,19:43,20:35,20:41 all up 21.3k.
Week in Summary 69k@4:24
Wed 8.05k@4:23
Thurs 10k@4:37
Fri 12k@4:28 Progression run 4k@4:45,4k@4:30,2k@4:15,2k@4:00
Sat 8.6k@4:39
Sun 30.65k incl warmup 4k@4:30,21.3k@4:02,5.35k@4:53
Great seeing a few of the guys out there and all seemed to be pretty happy with their times, well done to Gunner who looked like he was crusing, thanks TB for handing out the drinks.
Next week I have a physio session Tues and then deep tissue massage Fri,so hopefully we can see some more improvement, hopefully can run around 80km as the taper officially begins.
Congrats to the mighty Bulldogs on a win in the WAFL GF, capped off a great day. Commiserations to Biscuitman re Western Bulldogs, can't see the Saints beating the Cats who were awesome last night.
Signing out a very happy Clown
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6 comments:
Fantastic run today Rob,
Epi did a great job at keeping pace for you.
Although a relative novice at this running game I maintain that must the ability to run a 1:25:00 or 1:26:00 half to able to go under 3hrs. That's why I think it is a little off for me at the moment but certainly achievable for you.
I enjoyed the cool down run, even thoughI turned around after 1.5klm's.
Gunner
Congrats on the PB, Rob.
I think you are pretty close to sub-3 shape (might need around 1.24-1.25).
Hopefully you'll get over the sciatic problems in time and rock that sub-3.
Congrats on your PB - looking good for Melbourne.
Not the best conditions which makes it even better.
Not sure if Barry Hall is the answer but I think the Bulldogs will be a top 4 side again next season.
Great confidence booster.
If you can manage the nerve pain and associated niggles in the next few weeks the sub3 is there for the taking, if not we'll do it at Boston.
Congratulations! That should give you some good confidence for chasing the sub 3 in Melbourne. Maybe make use of the 3hr pacing group...All the best with keeping the niggles under control, tuning up in the last few weeks with some good speedwork and hopefully finding another PB in Melbourne.
The sub 3 is there for the taking either in melbourne or sometime in 2010...
Great run in nasty conditions, and not the fastest course either. You're into taper time so relax and let your body recover and you'll have a great run in Melbourne. The hard work is done...
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