Wednesday, March 11, 2009

Taper update...

While training during the taper is largely going to plan everything in life else isn't flowing so smoothly.

For those few who read this thing I thought I had better check in for the last time before race day and log what I have been up to...before I forget more of the details.

Thankfully I'm on the back end of life's current dramas that affected my training and everything is starting to sort itself out. Hopefully for the better so that I can resume my dedication to training to achieve whatever goal I set myself next. At the moment I'm in two minds about what I want to do. Go long or get fast? Or can I do both at the same time? Perhaps someone reading this can help me out there.

Coming off last years running highs and expecting my training to climb up and stand on the back of those triumphs was a little naive of me. I should have focused on the moment instead of trying to relive my training glory. With lifes ever changing processes I should focus on the NOW!! I'm beginning to see this reality and I'm learning.

With all that said and done I'll get into my training, which thankfully (but a little late) has turned a corner and I can feel myself improving (getting fitter) almost every day. Much of the speed that I had built last year has come back into my legs and the big question that is now before me is whether or not I'll have the endurance to go with it on race day. OK enough rambling and time to get down with the numbers. Actually now that I have looked at it maybe I have done a little too much. Time will be my witness.

Training log:

Friday: 90 minute run w/ repeat miles @ marathon to tempo pace
A great run on a glorious day. Ran out to the Nepean Lakes and ran the mile repeats around the 5km path. The effort felt comfortable during the faster running with the first few repeats at around 3:50 pace, finishing up with the last two repeats averaging around low 3:40 pace. Great run.

Saturday: 16k w/ MP (effort) tempo
Bit vague on the details here but I'm thinking that I ran about 11k+ at marathon effort (168bpm) which worked out to be around 3:50 pace. Felt good.

Sunday: 8km w/ 5-6km @ MP
Again can't remember too many of the details but another good effort at around 3:50 pace. My average heart rate during faster running was around 158bpm (79%MHR) which previously was the effort I ran my easy runs at last year. Perhaps I'm fitter now.

Monday: 17km easy in 1:12
I ran the same run that I ran last week and while it felt easy I improved the time by six minutes. I wasn't wearing the GPS on this run, only a watch as I didn't want to get too hung up on the numbers and start pushing myself. Big surprise to see that I finished the run so much quicker. Feeling great.

Tuesday: 11.5km in 0:48 - Treadmill session
Spent the day with my son so booked him into childminding at the gym while I put in my last speed session. Nice and short and felt great. Ran two 1600s at tempo (around 6:00) and two 1200s in around 4:00 flat (5k effort). Couldn't believe how easy they felt. Four 30 second strides at max (treadmill) speed to complete the session. Bouncing of the walls now. Had to convince myself to get off and stop running.

Wednesday: 7+km w/ 3.2km at marathon effort (~29mins) + 30min soccer coaching (before rain)
Really had to check myself during this run and stop running faster. During the warmup and cooldown I almost felt like I was stumbling along at an easy effort but every time I looked at my watch I was hovering around marathon pace. During the faster running I stopped looking at the watch and ran by feel. Post run the watch revealed that I was gradually increasing the pace each km split from 3:50-3:46-3:42. It didn't feel like I was running that quickly.

Thursday: The hardest day of the week - the day of rest.
A 30 minute run wouldn't kill me though would it?

Friday: 20-30 minute run w/ fast finish
Last run before race and the start of the carb loading

Saturday: Race Day
Having only run the race once I expect that I will at least set a personal best (as I have already run the course faster on two separate occasions - once as a training run and the second time when I ran 12FT last year).

Same carb loading protocol and pre-race routine as last time (see blog entry before Cities Marathon last July)

Next post: the race result...

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