With my Trail Season as good as over for the year I am ready to take up the rains as a road runner again!!! So with another Marathon under my belt as a last long run it was time to change gears and look forward to the road and maybe a fast Half Marathon and the Full... It's been a number of years since I have gone for a time in a marathon, maybe now is a good time!!!
Lets have a look back at last week and see how the training has gone...
Having just run a marathon I took it easy on both Monday and Tuesday. (Remember not everyone runs marathons as training runs and you might well need longer to recover!)
Wednesday was TT day, I had the boys/girls and everyone else racing, while I was not ready to race I would use it as part of a session. The TT was due to start at 18h00, so with a short warm up from the club 1.5km I was at the common 22min early... More than enough time to run the route at half marathon pace. I would be running along, but 5km at half pace should be easy. With little or no wind on the flat course I ticked of the km and finished at the start line as the masses were lining up... 17:45 15sec faster than required...
It was now 18h00 and time for the TT and I let the fast boys race the clock, while I was aiming at another sub 18min 5km. The 1st km felt easy 3:35, and with Byron on my shoulder looking for a solid run and a couple of meters back the first lady I had to keep going... After a couple of 3:30's there was 1km to go. Byron was still there and the 1st lady was only 10sec back! Way do I do it... I upped the pace knowing that if I could push that last km and Byron could hold on we would run 17:30! 500 to go and the clock was looking good, another 100m down and Ms 310 was telling me that it was on.
I crossed the line in 17:29 with Byron on my tail. (the winter training has really helped him, and he ended up running a half on the weekend in 80:50, a 3min PB).
Thursday: One of the boys had asked why is Thursday's session on 4-10 x 60 sec hills! Well I bet your legs will start feeling the hills if you ran hard in the TT and then 4 will be enough before we call it a day. I pushed on to 8 before it was enough for me, but a couple of the boys kept pushing and finished a full set. (PS the guy who had asked about the easy session was the first one out... but he had run the fastest TT)
After a couple of easy runs I had been planning on running 20km with a couple of km at Marathon Pace, that was before the weather was perfect and a friend from Jo'burg was to be in town, so I met him at the morning's half and we ran together at MP. It turned out to be a bonus as I picked up 2nd 40+ and a team prize.
I think I can tick that week, lets hope the next couple get ticks as well, but like it always is We take it one day at a time!
TICK
Sometimes I read your blog and think that it's not really fair the way some people can just back up over and over again. We're all not created equal as far as being able to recover and I wish I had your ability rather than mine. You had a fantastic week of training after running a marathon.
ReplyDeleteGreat week coach!
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