Training Log Archive: Jon XIn the 7 days ending Mar 20, 2016:
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Sunday Mar 20, 2016 #
9 AM
Running 10:19 1.99 km (5:11 / km) +4m 5:08 / km
ahr:128 max:158 shoes: Saucony Kinvara 2013
A timely reminder of how much faff time needs to be built in to plans at busy races. Meant to run 4-5km warmup but spent too much time in various queues to be able to.
Running 1:24:15 21.1 km (4:00 / km) +114m 3:53 / km
ahr:150 max:158 shoes: Saucony Kinvara 2013
Alloa Half Marathon.
113th of 2298 finishers.
The course has some downhill early and then a couple of late climbs followed by another descent to finish - probably better Boston prep than a flat race.
Great clear sunny conditions with just a small headwind for the section along the Hillfoots - didn't bother trying to shelter and just got on with it.
Decent enough performance - still going okay at the end and felt I paced it pretty well. Pleased to (just) get under 4mins/km but thought I had pushed on enough from mile 12 to get under 84mins...sadly it was 1.2 not 1.1 miles from the mile 12 marker to the finish!
Need to sort out my left hip/glute/hamstring etc which has been getting increasingly tight and was niggling away from early on. Perhaps more worryingly I wore my race shoes/socks and ended up with a large blood blister on my left foot. Hmm.
When I did this race the only previous time, in 2011, I ran a then-PB of 83:28. Think I attacked the course a bit more that day - in 2011 my pulse was up to 155 by mile 2, today it was mile 11 before it got there.
113th of 2298 finishers.
The course has some downhill early and then a couple of late climbs followed by another descent to finish - probably better Boston prep than a flat race.
Great clear sunny conditions with just a small headwind for the section along the Hillfoots - didn't bother trying to shelter and just got on with it.
Decent enough performance - still going okay at the end and felt I paced it pretty well. Pleased to (just) get under 4mins/km but thought I had pushed on enough from mile 12 to get under 84mins...sadly it was 1.2 not 1.1 miles from the mile 12 marker to the finish!
Need to sort out my left hip/glute/hamstring etc which has been getting increasingly tight and was niggling away from early on. Perhaps more worryingly I wore my race shoes/socks and ended up with a large blood blister on my left foot. Hmm.
When I did this race the only previous time, in 2011, I ran a then-PB of 83:28. Think I attacked the course a bit more that day - in 2011 my pulse was up to 155 by mile 2, today it was mile 11 before it got there.
Running 3:29 0.51 km (6:53 / km) +1m 6:49 / km
ahr:101 max:107 shoes: Saucony Kinvara 2013
Shuffle back to the car.
Running warm up/down 31:46 [2] 5.24 km (6:04 / km) +28m 5:54 / km
shoes: Brooks Ghost 8 Jan2016
Put on different shoes and a dry top then had a more extended shuffle to try and start the process of getting my legs in order for the JK...
Saturday Mar 19, 2016 #
6 PM
Running 30:06 5.57 km (5:24 / km) +57m 5:09 / km
max:127 shoes: Brooks Ghost 8 Jan2016
Tempted by the rest day but so nice outside I thought a little trot was in order to stretch out and see how my niggles were before tomorrow. Not too bad at all was the answer - at this pace anyway!
Friday Mar 18, 2016 #
9 PM
Running 42:38 7.55 km (5:39 / km) +62m 5:26 / km
ahr:109 max:128 shoes: Brooks Ghost 8 Jan2016
Headtorch plod. Maybe a rest day tomorrow. Alloa Half on Sunday.
Thursday Mar 17, 2016 #
4 PM
Running intervals 42:02 9.37 km (4:29 / km) +3m 4:29 / km
ahr:137 max:145 shoes: Brooks Ghost 8 Jan2016
Very short of time ahead of work social from 5pm onwards, just fitted in a short session:
10min warmup
6 x 1km, 1min recovery (20s walk/40s jog)
2min cool down back to car
All the reps between 3min54s and 4min00s.
A bit tired - couldn't get heart rate above 145 on the reps.
10min warmup
6 x 1km, 1min recovery (20s walk/40s jog)
2min cool down back to car
All the reps between 3min54s and 4min00s.
A bit tired - couldn't get heart rate above 145 on the reps.
Wednesday Mar 16, 2016 #
Note
Boston Marathon wave and corral allocations now published, strictly based on qualification time and (apparently) well-policed on the day to prevent people jumping forward.
Wave 1 starts at 10am and has 8 corrals.
Wave 2 starts at 10.25am.
The cutoff time between them is 3:09:50.
My qualifier came from the less-than-pleasing 3:09:13 at Frankfurt - which puts me in Wave 1, corral 8.
Also known as the back of Wave 1 - bib number 7472 of 7700 in that wave.
Looks like it should take somewhere between 5 and 8 mins to cross the start line.
Everyone around should be a sub 3:10 qualifier so it shouldn't be too much of an issue to get to at least a semi-decent pace after that but some patience may be required before there is space for a more ambitious pace....
Not sure if this is better (start at the back and forced 'steady' start for the early downhill miles) or worse than being one of the fastest in Wave 2 (probably exciting to start at the front of the wave and could be amazing to have 15mins worth of clear road ahead, lots of potential for early over-enthusiasm...)
Wave 1 starts at 10am and has 8 corrals.
Wave 2 starts at 10.25am.
The cutoff time between them is 3:09:50.
My qualifier came from the less-than-pleasing 3:09:13 at Frankfurt - which puts me in Wave 1, corral 8.
Also known as the back of Wave 1 - bib number 7472 of 7700 in that wave.
Looks like it should take somewhere between 5 and 8 mins to cross the start line.
Everyone around should be a sub 3:10 qualifier so it shouldn't be too much of an issue to get to at least a semi-decent pace after that but some patience may be required before there is space for a more ambitious pace....
Not sure if this is better (start at the back and forced 'steady' start for the early downhill miles) or worse than being one of the fastest in Wave 2 (probably exciting to start at the front of the wave and could be amazing to have 15mins worth of clear road ahead, lots of potential for early over-enthusiasm...)
7 PM
Orienteering 1:24:00 10.0 km (8:24 / km) +400m 7:00 / km
shoes: VJ Falcon Aug 2015
FVO night race on Dumyat.
7.7km with 380m climb and the clag down higher up - further and tougher (and more technical) than the Brown course there on Sunday!
Steady start doing my own thing and going pretty well through to #11. Then forgot how to orienteer completely from #12 to the end, lost about twenty (!!) mins - half of them in the tiny final section. Needed food I think!
7.7km with 380m climb and the clag down higher up - further and tougher (and more technical) than the Brown course there on Sunday!
Steady start doing my own thing and going pretty well through to #11. Then forgot how to orienteer completely from #12 to the end, lost about twenty (!!) mins - half of them in the tiny final section. Needed food I think!
Tuesday Mar 15, 2016 #
7 PM
Running intervals 1:12:00 13.38 km (5:23 / km) +314m 4:49 / km
ahr:120 max:149 shoes: Brooks Ghost 8 Jan2016
Hills on Back Walk, 30mins continuous at a decent effort level but no more, could/should perhaps have gone slightly faster. Half an hour was seven times up to Holy Rude with six descents.
Monday Mar 14, 2016 #
1 PM
Running 48:11 8.81 km (5:28 / km) +170m 4:59 / km
ahr:119 max:136 shoes: Brooks Ghost 8 Jan2016
Glorious sunny day, had to make time to get out.
Another classic from the archives today, this time Lunchtime Loop Via Polmaise Viewpoint.
Legs a little heavy but not too bad at all.
Another classic from the archives today, this time Lunchtime Loop Via Polmaise Viewpoint.
Legs a little heavy but not too bad at all.