Training Log Archive: Craig

Event: Perth City to Surf
 

City to Surf Marathon.

Perfect conditions, fairly still and enough cloud cover to stop it being too cold at the start or hot at the finish. About 10 degrees at the start I think so never cold in a singlet.

Ran pretty evenly around 4min/km through the flat first half but it felt a little harder than I wanted it to at times and the heart rate was higher than I would have liked. Felt like I was starting to lose a bit of speed towards half way and then got passed by about 6 people going up Malcolm St into Kings Park so thought I might be in a bit of trouble.

Came out of Kings Park as the bulk of the 12k field were running past and the promise of separate lanes for each race failed to eventuate. I was a bit annoyed at the time and perhaps lacked a little courtesy in forcing my way through the crowds out to Perry Lakes but I think it actually helped as that section of the course seemed to go by very quickly and I was still running quite strongly when we split again with less than 5k to go.

Ran on reasonably strongly over the last 5k and ended up ahead of all but one of the group that passed me on Malcolm St plus a few others that had been ahead already. Didn't manage the sort of time I was hoping for but did manage a PB by 34 seconds on a tougher course and finished much more strongly than last time so reasonably pleased overall. Still early days but so far I'm feeling a lot better than I did after my last marathon so I'm hoping the recovery will be a bit faster.

http://connect.garmin.com/activity/12135216

Half splits 1:24.52, 1:28.15

5k splits from SportTracks (42.4k total)
19.48 river
19.41 river
20.02 river
20.12 river
21.00 malcolm st + down through kings park
21.18 up through kings park
20.19 subiaco
20.53 includes selby st + rochdale rd hills
9.51 2.4km 4:06/km west coast hwy

C • Impressive 18

Just a 15 minute warm up for a bit of stretching.

Easy 5k loop a bit before 7am. Wore a singlet to make sure that would be warm enough to race in. It was fine but I think it is supposed to be colder on Sunday morning. Felt quite good but made the effort to hold back. I think Rachel beat me by almost 2 minutes.

C • Singlet 2

C • Good Luck 2

Final easy marathon pace session of 5x2min with 1min jog. Started from my car, warm up down to the river, efforts looping around the outside of UWA then jog back to the car with a few laps around the block to complete the 10min warm down. Felt quite fresh but a bit unco on the first effort and it was only 4:07/km but the others felt good and were all sub 4 with the heart rate a bit on the low side.
http://connect.garmin.com/splits/11995490

Easy run around most of the KP section of the C2S Marathon course with Ivan. Right knee sore early. Left foot sore late.

Final set of intervals at the oval. 15min warm up, 10min at half marathon pace and 6x1min at 5k pace with 1min rests, 15min warm down. Felt reasonably good on the warm up but took a long time to work up to half marathon pace in the 10min effort. Forgot to set the number of repetitions on the gps for the 5k pace efforts so didn't get splits after the first couple but I think they were all around 3:20-3:25/km. Still not feeling all that comfortable at a faster pace but I was recovering well between efforts and the grass did seem very soft today.
http://connect.garmin.com/activity/11867954

Easy lap of KP alone. Knee sore early on.