Training Archive: acejaseIn the 7 days ending 2007-04-15:
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| M | T | W | H | F | S | S | |||||||
Sunday Apr 15 | ||
| Event: Canberra Marathon | ||
| Running race 3:22:47 [5] 42.2 km (4:48 / km) vdot: 46.5 | |
| ahr:158 max:168 shoes: Nike Air Zoom Elite | ||
| Well um that didnt exactly go to plan! Proud to have finished a marathon in the end.
Started pretty well. the pace felt comfortable to the point I was a little worried I was going to slow. Checked a few k markers and the 5 and 10ks and both were just a bit faster than the aimed for 4min30s ks. Just felt like a long run pace round majura/ainslie with the only hiccup a pisstop at about 13k which probably cost all of 15secs. Had a bit of a rough patch round the 17-20k mark but felt good again after a powershot. Had been drinking lots of water. Was feeling a bit weary by the start of the final 16k loop (approx. 26k mark) but was about 2mins under 4min30 pace at 30k. Really felt like a cup of gatorade at 30k so had one with water and felt good from it. Was slowing from 30-35 but not game to look at my watch. Decided to go for another cup of gatorade (actually it was some other brand) at 35k this time without water. Mistake. Guts werent happy by 36k and pulled over somewhere in 37th k thinking I would spew. Didnt and got some water from my mate. Pulled over again on the ramp up to Commonwealth Ave Bridge and had a massive spew. Down on all fours on the side of the road. Got up again but was wrecked. Dunno whether the stopping caused increased stiffness or I would've been stuffed anyway. Big battle to keep going and I forced myself to keep shuffling along. It was a long last 4-5k as my splits attest. I guess thats what they call hitting the wall although spew obv didnt help. Dragged my sorry ars up the final straight very glad for the cheers I got from various friends and to finish what, in the scheme of things, wasnt a bad time for me in my debut marathon and 18 months after an ankle break. Even if I slowed just as rapidly, without the spew could have got 3.20. 3.10 was a long way off in the end though. Lost 2.4kgs on run according to Trevors scales. Stiff and sore now, particularly left hip flexor which is causing nerve pain in my butt and down left leg. Just tennis-ball massaged it but couldnt for long due to pain levels. Splits: 8.36 (2K), 4.25, 4.26, 4.30 (5k 21.59) 4.33, 4.20, 4.14, 4.25, 4.19 (5k 21.53 10k 43.52) 4.29, 4.28, 4.26, 4.34, 4.24 (5k 22.37) 4.20, 4.28, 4.20, 4.22, 4.25 (5k 21. 44 10k 44.21 88.13) 4.21, 4.24, 4.25, 4.29, 4.20 (5k 22.02 half 93.00) 4.32, 4.25, 4.36, 4.38, 4.29 (5k 22.42 10k 44.44 132.57) 4.47, 4.48, 4.55, 4.40, 5.04 (5k 24.44) 4.32, 6.32, 8.45, 5.17, 5.59 (5k 30.52 10k 55.36 188.21) 6.58, 6.22, 1.04 (Finish time 3.22.47) thanks to all the APers who were out on course giving me a cheer and to the coments on my trog (training log - just made it up). Hoggster ran really well as did Devil. think I saw Jools out there running strong in first half. | ||
| C • good effort 17 | ||
Saturday Apr 14 | ||
| Running 22:30 [3] 4 km (5:38 / km) | |
| shoes: Nike Air Zoom Elite | ||
| Up and over Aranda Hill then down through Aranda ovals. Jumping out of my skin. | ||
Friday Apr 13 | ||
| Running 38:01 [3] 7 km (5:26 / km) | |
| ahr:135 max:157 shoes: Brooks Adreneline | ||
| Morning run with Hoggster & Pippa including a few little run throughs. Pippa loved the run-throughs. More discussion of tactics. | ||
| C • good luck Jase 4 | ||
Thursday Apr 12 | ||
| Running 35:11 [3] 7 km (5:02 / km) | |
| ahr:139 max:157 shoes: Brooks Adreneline | ||
| a cruisy morning run with the Hoggster round aranda bushland. felt good. | ||
| C • not long now! 2 | ||
Wednesday Apr 11 | ||
| Note | |
| (rest day) | ||
| did quite a bit of stretching. | ||
Tuesday Apr 10 | ||
| Note | |
| weight:82.5kg | ||
| C • good luck 2 | ||
| Running warm up/down 26:00 [3] 5 km (5:12 / km) | |
| shoes: Brooks Adreneline | ||
| run down to ovals with hoggster & stace then back along bandjalong. | ||
| Running intervals 16:00 [5] 4 km (4:00 / km) | |
| shoes: Brooks Adreneline | ||
| 4 * 4 towers with a full lap recovery. towers were a bit longer than last time due to soccer training. felt really good. didnt push too full on but felt like i had a lot in the tank.
113 (136/158), 112(147/159), 113(149/160), 107(150/164) | ||
Monday Apr 9 | ||
| Running 33:08 [3] 5 km (6:38 / km) | |
| ahr:115 shoes: Nike Air Persies3 | ||
| Avg HR reflects speed of run. Stopped and stretched several times and forgot to stop watch. Put in a bit of a surge towards the end back through the caravan park - mostly to ensure I wasnt attacked. Very high levels of singlets, jim beams, VBs, motorbikes and jetskis. | ||