An attempt at speed work.

ImageI am finding the temperature a little hard to handle but it is certainly easier running in the cold than in humidity which really knocks me about.

Today was cold but the rain stopped when I went out so nothing to complain about.

I ran  4 times at a pace faster than my usual plod.

First I ran about 1500m fairly slowly until I came to a muddy grassy path next to a creek.

FIRST RUN  of about one Km….Pace 4.19 per Km. I felt I was really pushing this. Running into a wind. Not sure what is best…wet grass or mud.

Then a 500m walk jog stagger….

SECOND RUN…this was only 500m….Pace 3.53 per Km. On a path.

Another Km jog walk…

THIRD RUN…back on the mud….I thought I did not try as hard but Pace 4.10 per Km

Jog 500

FOURTH RUN…again 500m on the path….3.51 min per Km pace.

2 Km jog home.

I am still amazingly slow but….actually I am not sure what the but is…..maybe but I did it.

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Training Plan coming together

I have entered the Gold Coast. Marathon being run early July and am slowly putting a training plan together. Aim is not to get injured and run at a reasonable pace. I have decided to make Friday my rest day.

Today being a rest day I only ran 3 Km. I think I ran reasonably well despite feeling a little sick throughout the day.

30 push ups and 100 crunches.Image

I received a new jacket free from New Balance. That was a plus.

Short sharp and sort of fast run today

Only a short run today over my old 6km course. Quad still a bit sore but no big deal.

I tried to run a little faster today as I was only going a short distance. I probably could have knocked a few more seconds off my over all time today but I felt  a sort of short sharp pain in my left hammy so I backed off a bit. I really am very slow but tell myself that I will get better ( faster)once I get onto some speed work at the start of next year…after I have tackled this Marathon.

Time today was 27.46. Which was ok as there was a couple of small hills and lots of turn and a bit of wind. I also fell once of this course so still am a little afraid of cracks in the concrete. But on the other hand I know my ‘ 6 Km run’ is actually less than 6 Km.

Not long now!!

 

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Tuesday ‘s easy day run.

Quads still a bit sore from Sunday’s run. I am not a great fan of running up hills or running down hills but I know that  hills can be often a benefit In many ways. One way is that you are not repeating the same motion for hour after hour. I did not time Sunday’s run but it was about 2 and a half hours or so. Flat track. Probably why my quads are still so sore come Tuesday.

Just ran an easy 6 Km with Tamami tonight. I felt quite good once I got out there. Hardest step is the first one out the door as they say. 22 degree temp made it quite nice out on the road.My legs did not feel great but it was such a short run it did not matter much.Put lots of ice on my legs. Not sure this helps but I believe the pain is lessening.ImageYeah.

Less than three weeks till Marathon.

Less than three weeks till I try to  run the Melbourne Marathon again after a break of 23 years. Time has gone fast.

TAPER….not sure how to handle this. I have loads of running books and many of them have detailed schedules of what to do regarding a Marathon Taper. But I am pretty much ignoring them as to the specifics. I think I have to work towards something that will actually work for me. I have to take into account my lack of stamina and lack of speed.

I am pretty much going to continue with my normal training this week. My main planks to my training this week will be my usual medium long run on Wednesday and a longish run on Sunday. After that we will see how I feel.

ImageHere is a photo from years ago when I managed to drag myself across the line under 3 hours. This  took a great deal of effort on my part. I am not sure I have the will power these days.

Today only a short jog as my quads are sore from yesterday. Managed 200 stomach crunches and 40 push ups.

30 Km Training run.

My original plan was to run 35 Km. I would run the first 5 Km by myself and then Tamami would pace me for 20 Km and then I would run the last 10 Km by myself.

Got up at 7 AM as planned and had finished breakfast by 7.18. Leaving for the Lake at 8.30. Took a Gel at 8.35 as planned and started running at around 9 AM.Temperature   was 11 at the start and rose to 19. Light wind and clear sky. Felt warm enough.

I decided not to wear my Garmin as I get too obsessed with the time for each Km. As it was I ran too fast in the first 5 Km. Just on 5 min pace ( 8 min mile pace) which may sound  awfully slow but for me on a lightly graveled   track is fairly quick. I also felt a bit sick. I will change my time of breakfast to 2 and half hours before running. That may help.

Met a couple of Kiwis at about 8 Km who were training for their first half marathon. Both about 25 years old but a bit slower than me. Jogged a couple of Kms with them and started to feel a bit better.

Tamami was a great help. But by the time her 20 Km stint was coming felt an end ( about 25 Km) I felt tired and about finished. I ran on for another 5 Km but decided to stop at 30 Km as I thought I would be dipping into the death stagger if I went on….I will save that for the Big Day. 🙂

I took a gel at 15 Km and another at 25 Km. I decided not to drink today( Despite Tamami telling me to). I can drink in the Marathon and maybe feel better than I did today.

Weight 63.5

I think I learned a few things today. Hopefully run better next time.Image