Training Log Archive: murraystrainingIn the 7 days ending Oct 25, 2015:
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Sunday Oct 25, 2015 #
10 AM
Running warm up/down 24:00 [3] 5.4 km (4:27 / km)
shoes: Asics GT2000 #5 (blue)
Running race 1:11:14 [3] 21.1 km (3:23 / km)
shoes: Asics Hyperspeed #2
Jedburgh Half Marathon.
Pre-race targets:
London QT √
PB (was 72:04) √
Win √
Beat DiscoStu's time from Glasgow (70:40ish) to regain mantle of best half-marathon in my department x
Sub-70 x
The first 5km were easonably brisk as we were running together with the 10k runners (and the 9.6k runner who would have won had he not turned 200m early). After 5k it was just me and PatGie sharing the work. He pushed on a little bit and got a bit of a gap - probably 50m at most. Through halfway I resolved to work a bit harder to stop Pat pulling away and the gap stayed pretty constant up to 10miles. It felt like the gap closed a fair bit on the climb through 11miles although Strava has given the CR for that segment to him. It definitely did close on the descent back into town though and I passed him with a mile to go and just about held on to the finish. Standard racing tactics to beat PatGie really, it doesn't matter whether it's a meadows 2 or a rural 1/2: let him lead till a mile out then abuse his lack of a kick.
5ks: 16:30/16:42/17:06/17:04/(3:52)
1ks: 3:12/28/15/17/21/25/21/15/20/26/21/28/27/24/23/26/39(hill)/24/12(d/h)/20/32)
Fairly satisfied with this. 5th HM (though first since 2011) and I've run a PB every time. Would like to keep that progression going for another couple at least to get down to something more in line with my 10k times.
Pre-race targets:
London QT √
PB (was 72:04) √
Win √
Beat DiscoStu's time from Glasgow (70:40ish) to regain mantle of best half-marathon in my department x
Sub-70 x
The first 5km were easonably brisk as we were running together with the 10k runners (and the 9.6k runner who would have won had he not turned 200m early). After 5k it was just me and PatGie sharing the work. He pushed on a little bit and got a bit of a gap - probably 50m at most. Through halfway I resolved to work a bit harder to stop Pat pulling away and the gap stayed pretty constant up to 10miles. It felt like the gap closed a fair bit on the climb through 11miles although Strava has given the CR for that segment to him. It definitely did close on the descent back into town though and I passed him with a mile to go and just about held on to the finish. Standard racing tactics to beat PatGie really, it doesn't matter whether it's a meadows 2 or a rural 1/2: let him lead till a mile out then abuse his lack of a kick.
5ks: 16:30/16:42/17:06/17:04/(3:52)
1ks: 3:12/28/15/17/21/25/21/15/20/26/21/28/27/24/23/26/39(hill)/24/12(d/h)/20/32)
Fairly satisfied with this. 5th HM (though first since 2011) and I've run a PB every time. Would like to keep that progression going for another couple at least to get down to something more in line with my 10k times.
Running warm up/down 19:57 [3] 3.5 km (5:42 / km)
shoes: Asics GT2000 #5 (blue)
Pointless shuffle with PatGie.
Saturday Oct 24, 2015 #
2 PM
Running warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: Asics Hyper LD#2
Cumbernauld Nat XC Relays. Standard Trotter disorganisation meant I got 9 minutes notice that I was running first leg (I was supposed to be on fourth). Just enough time to lace my spikes up, jog to a bush for a pee and do two strides on the start straight…
Running race 12:53 [3] 3.8 km (3:23 / km) +55m 3:10 / km
shoes: Asics Hyper LD#2
…and not enough time to actually warm up. Struggled on regardless, trying to judge pace as best as I could. Picked up a couple of places in the second half which felt better than the first but still a bit 'meh'. 10th on leg, 21st best leg time. Team 12th.
Running warm up/down 24:00 [3] 3.8 km (6:19 / km) +60m 5:51 / km
shoes: Adidas Swoop #12
Ambling around the park supporting the later runners. Not an easy place to get the miles in.
Friday Oct 23, 2015 #
12 PM
Running 39:40 [3] 9.2 km (4:19 / km)
shoes: Asics GT2000 #5 (blue)
Time for kill-or-cure. Steady round the Rugby Run. Iffy at first, snotty in the middle, fine by the end. More or less cured, just in time for the weekend.
Wednesday Oct 21, 2015 #
Note
(sick) (rest day)
Off work.
Tuesday Oct 20, 2015 #
Note
(sick) (rest day)
#RunEveryDay failed: came down with a head cold and felt distinctly not right: went for a lie down after work and woke up five minutes after I should have left to meet Jonny.
Monday Oct 19, 2015 #
12 PM
Running 1:08:40 [3] 16.45 km (4:10 / km)
shoes: Asics GT2000 #5 (blue)
Innocent 10. Two races but low volume at the weekend so legs tired but not post-Skyline-tired.