This morning's session - Tempo run inc 3 x 8min efforts (3min RI)
Time / weather - 6am / 8*c but it felt cooler
Distance - 13.8km
Time taken - 1hr 15.20min
Av pace - 5.26min/km
AHR - 141; MHR - 179
I did not want to get up this morning. It was a real struggle, mentally and physically, to get up and dressed for a tempo run. However, I remembered I had birthday cake and more chocolates awaiting me at work so that motivated me enough to get out the door!
Av pace for 8min efforts:
4.52; 4.38; 4.43min/km (not too bad for an early morning effort).
* Another question - I have decided I will do a long run of about 3hr 30min the week after next (I have a half marathon this coming Sunday). This means that the long run will be 3 weeks out from the marathon - is this too close to be doing a 3hr 30min long run? Would appreciate any comments.*
Tonight - yoga, thank goodness. I am very stiff in the back which is aggravating my R glute.
Yesterday's session - Easy run
Time / weather - 5pm / 30*c but there was a brisk breeze, it didn't feel as hot as I thought it would be
Distance - 12km
Time taken - 1hr 5.37min
Av pace - 5.28min
AHR - 145; MHR - 165
I had the day off so there was no need to get up early and run, so I didn't! However I had a physio appointment at 9.30am so it still required an earlyish start. But it was worth it - I am soooo stiff and my glute is sooooo sore so I really appreciated the 'elbow in the glute' treatment.
Met Strewth for lunch at Bayswiss, did a little shopping, watched my coffee DVD and finally decided that I could no longer put off my run, so got changed and headed out the door. I was running this at an easy pace so apart from ensuring I didn't run slower than 6min kilometres I didn't really focus on my time. It was a very pleasant run given the temperature - it was actually 30*c but didn't feel that hot.
**************************************
Looking back - Road to IM 2004
33 days to go
Workout - long swim
Time - 6.45pm / Belconnen pool
Distance - 4.5km
Duration - 1hr 45min
I thought I'd be really tired after doing the long course triathlon on Sunday but actually I didn't feel too bad. My swim was okay though my left shoulder was a little troublesome near the end of the session. Very happy with swim.
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12 comments:
I think I saw that coffee show on SBS a couple of years ago if it is the same one. In between his travels to find the perfect coffee, didn't he make the most amazing espresso based 'drinks'. I read some rather disheartening news about coffee yesterday in New Scientists feature article about agricultural water use. Coffee was the worst offender taking 20,000 litres to make a kilo of coffee! In comparison, it took 11,000 litres of water to make a Quarter-pounder and 5000 to make 1kg of cheese and 2000 to make a litre of milk. In a world where water is becoming scarcer, it makes me think about how much of it I drink and also reminds me to appreciate it a lot more.
I would be pleased to answer any of your marathon questions you ask me...
Good question about that long run Saturday week. I'm planning on something very similar as we have a half marathon on Sunday up here.
Hope some expert opinions come flooding in!
Sorry, I have no opinion about running. However I think yoga is a fabulous idea; in fact, it's about time I returned to it. My back is getting really tight too - long hours at my desk aren't helping....
Hey, our program says to do a long run that weekend - I'm planning on 40km (or 4 hours) so it better be ok!! It's our last chance. After that we're tapering - yay!
Looks like Geoff is keeping his secrets to himself ;-)
I think three weeks out for a last long run is fine - especially as you'll be running easily and not at your usual fast pace.
Also, you won't be running over huge mountains on rough trails so not much muscle trauma happening.
i usually only do a 2 week taper for my marathons so you should be fine going long!
I'll be doing a 35K in 2 weeks, so if it is wrong, we will all be wrong together. 3 weeks seems t work for a taper.
Hey CJ - as long as you don't try to set any PB's and run a genuine LSD pace I don't think it would do any harm ;-)
Hey CJ I am doing 3hrs 30 this sunday and next... then TAPER WOO HOO! So I hope this is all right!
no secret ewen - just too much comment for a comment.
your answer is fine except what if cj is running the half marathon hard as well?
I think quite a few people do their longest run three weeks out. I don't think I would do it any closer in.
Have a great weekend! I can't believe your M is getting so close!
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