Running warm up/down 21:11 4.29 km (4:56 / km) +4m4:55 / km ahr:138 max:160 shoes: Blue Nike Vomero
Cruise jog down to start and then a small level of prancing. Got there v early as had to register.
Running race 1:22:50 21.19 km (3:54 / km) +72m3:51 / km ahr:167 max:173 shoes: Lunar Racer3.2 Yellow
ACT Vets Half Marathon, 1st, 82.50.
3 laps of LakeG. Thought that 3 weeks after marathon I was doing well enough to run this race seeing it was on my doorstep but figured a PB like run was not what I was up for. Missed start coming back from ducking behind a tree - they start on time at the vets! - so had to work a little to get up to the leaders. Settled in to a group with Jeff, PeteC, Shane and Lance. We were doing about 4min ks and my plan was to sit in a pack and kick in the last lap if I could. The group seemed like one I could sit in trundling along at 4min ks.
At about 2k though Shane had other ideas and dropped it down to 3min50ks and I quickly decided to go with him. We gapped the others fairly quickly and running side by side. Shane was surging the rises a bit so I wasn't sure if I could stay with him although he seemed to be breathing fairly heavy. Tried asking him a few q's and having a chat to stop the surging and that worked quite well.
End of the first lap 7k and still Shane and I. Coming through 8k and Shane's pace setting was slowing. I decided to slow with him but by 10k he was starting to struggle so I surged away. Looked back on the bridge at 11k and I was well and truly on my own.
From there just tried to keep k times under 4min ks and keep an eye out for anyone coming. Was feeling pretty reasonable and kept trundling along at 3min 55s or so. Had a couple of gels along the way to be safe. At about 17k had a good look back and saw PeteC was now 2nd with Jeff not too far behind him. I probably had 45+secs on them so not overly worried. I tightened up a bit over last 3-4k and certainly didn't have much zip but pushed on to stay under 83mins. Nice to get the win. Pete2nd, Jeff 3rd, both in 84 or so and Shane slowed to 86. Weather pretty atrocious with cold and windy. Tried to stay for presos but by the time they started had to head home to take girls to a party.
Went to a 'Flex n Stretch' class at Aranda Shops. Was a free trial - they have a yoga studio there now. It was pretty perfect for me - lots of core strengthening and stretching of back, hips and hammys. Basically a much much better version of exercises I do n front of tv every 2nd night.
Running54:00 10.71 km (5:02 / km) +177m4:39 / km ahr:142 max:156 weight:75.9kg shoes: Blue Nike Vomero
Run in to work. Quads a bit weary at start from last nights rolling on physio roller. Speed much better than last week so recovery seems to be progressing well. Think I'll do ACTVAC Half marathon on Sunday as at LakeG so will take it easy rest of this week.
Cycling31:35 13.53 km (2:20 / km) +94m2:15 / km ahr:105 max:132 weight:75.8kg shoes: Trek Domane 4.3
ITW
6 PM
Running intervals 59:03 11.49 km (5:08 / km) +183m4:46 / km ahr:136 max:159 shoes: Nike LunartempoV2
Busy day at work so glad to get out the door and with a smidgeon of light in sight. Did Mona Fartlek but conscious of the 3 week rule (don't return to full training till 3 weeks after a marathon) so did a kind of easy version of Mona's - rested the floats and probably wasn't full throttle on the efforts. Actually took my jumper off and just had the t shirt on so must be getting warmer!