Training Log Archive: MikeSIn the 1 days ending Mar 18, 2012:
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Sunday Mar 18, 2012 #
9 AM
Running 6:59 0.97 mi (7:12 / mi) +1m 7:11 / mi
ahr:118 max:143 shoes: Asics Gel Hyperspeed (2) (8.5)
Warm up.
10 AM
Running race 1:16:28 13.1 mi (5:50 / mi) +183m 5:36 / mi
ahr:146 max:154
South Yorkshire half marathon, 4th place.
The plan today was to run at marathon pace, so somewhere between 5.50 and 6.00 per mile, and that it should feel comfortable. Started off steady, and settled into 7th place. The first mile was 5.51, so spot on. Mile 2 in 5.49 (had a bit of downhill) and mile 3 in 5.54 with the steep climb. Great. No effort at all. I then switched off a bit in mile 4 as I caught two runners while moving into 5th, and despite it being downhill ran 6.04. Picked it up slightly, and got back on pace.
Got to halfway in 5.54 pace, took on a gel*, got a good boost, and just upped the pace slightly. The 4th place runner then started to come back to me slowly, and without feeling like I was putting any more effort in, closed up and passed him as we hit 10 miles. Got a gap straight away.
We had also been closing up on Carl Thackery in third place, and I had to make the decision of whether to properly have a go at chasing him down, or just sticking to what I was doing. With my focus on Wilmslow next weekend, I stuck to what I was doing, and he actually seemed to find a bit more speed and pulled away again. Ran the last (downhill) mile in 5.33 to finish in 76.28.
That is just under 90 seconds quicker than last year, but the effort felt very similar. The second half was quicker, but felt easier than the first. Good to have Mum & Dad cheering me on as well.
Mark Rushbrook smoked it off from the start and ran just over 70, which on that course is a very impressive time. He's on for a quick one at Rotterdam in four weeks.
Shame I don't think we had a third Hallamshire runner today, or we would have been almost certain of the team prize again. Need to get Mark to join!
Last year this race was at the end of a 100 mile week. I then made the mistake of doing another 100 mile week and ended up getting injured. So no such sillyness this year. It's going to be a very easy one, and working away in Bristol for three days will aid that nicely.
*Gel geek notes: today it was the Powerbar caffeinated gel. It seemed to give me a great boost, so at the moment it is the gel of choice for the marathon. Will try it again next Sunday.
The plan today was to run at marathon pace, so somewhere between 5.50 and 6.00 per mile, and that it should feel comfortable. Started off steady, and settled into 7th place. The first mile was 5.51, so spot on. Mile 2 in 5.49 (had a bit of downhill) and mile 3 in 5.54 with the steep climb. Great. No effort at all. I then switched off a bit in mile 4 as I caught two runners while moving into 5th, and despite it being downhill ran 6.04. Picked it up slightly, and got back on pace.
Got to halfway in 5.54 pace, took on a gel*, got a good boost, and just upped the pace slightly. The 4th place runner then started to come back to me slowly, and without feeling like I was putting any more effort in, closed up and passed him as we hit 10 miles. Got a gap straight away.
We had also been closing up on Carl Thackery in third place, and I had to make the decision of whether to properly have a go at chasing him down, or just sticking to what I was doing. With my focus on Wilmslow next weekend, I stuck to what I was doing, and he actually seemed to find a bit more speed and pulled away again. Ran the last (downhill) mile in 5.33 to finish in 76.28.
That is just under 90 seconds quicker than last year, but the effort felt very similar. The second half was quicker, but felt easier than the first. Good to have Mum & Dad cheering me on as well.
Mark Rushbrook smoked it off from the start and ran just over 70, which on that course is a very impressive time. He's on for a quick one at Rotterdam in four weeks.
Shame I don't think we had a third Hallamshire runner today, or we would have been almost certain of the team prize again. Need to get Mark to join!
Last year this race was at the end of a 100 mile week. I then made the mistake of doing another 100 mile week and ended up getting injured. So no such sillyness this year. It's going to be a very easy one, and working away in Bristol for three days will aid that nicely.
*Gel geek notes: today it was the Powerbar caffeinated gel. It seemed to give me a great boost, so at the moment it is the gel of choice for the marathon. Will try it again next Sunday.
11 AM
Running 7:53 1.14 mi (6:55 / mi) +3m 6:51 / mi
ahr:130 max:136 shoes: Asics Gel Hyperspeed (2) (8.5)
Warm down.