Training Log Archive: Roger G

Event: Berlin Marathon 2011
 

Berlin Marathon

No idea how this was going to go on the start line, having been ill
all week.

Calf tightened after 8km and thought it was game over. stopped and went to the loo and massaged at 16km but didn't really help.

After half way felt pretty ropey and decided to pull back a bit on pace. Calf wasn't really getting worse, but sore all the way.

With 10 km to go the aimed had moved to break 3 hours, and knew I had a bit of spare time, which was a good job considering pace and pain.

With 2km to go the three hour pace men nipped in front which helped to inspire a bit more pace and make sure.

Edinburgh 2.59.38, London 3.00.35, Berlin 2:58.38 - consistent but still think I can go quicker

But 5 years on from Edinburgh broke PB by 51 seconds so have to be very happy.



Split time of day time diff min/km km/h
5 km 09:20:39 00:20:08 20:08 04:02 14.90
10 km 09:41:00 00:40:29 20:21 04:05 14.75
15 km 10:01:49 01:01:17 20:48 04:10 14.42
20 km 10:22:13 01:21:42 20:25 04:05 14.70
Halb 10:26:42 01:26:11 04:29 04:06 14.69
25 km 10:43:11 01:42:40 16:29 04:14 14.20
30 km 11:04:46 02:04:15 21:35 04:19 13.90
35 km 11:26:34 02:26:03 21:48 04:22 13.76
40 km 11:49:37 02:49:05 23:02 04:37 13.02
Finish 11:59:09 02:58:38 09:33 04:21 13.81

C • ...consistent but still think I can go quicker 2

jog / strides before the big day - cold much better but still a bit of a cough

cold getting better

supposed to be doing Stirling 10km -got a cold so not good

intervals on the Kinbuck road - felt great

Black Cambus-o-may

Calf sore and wasn't sure that i would run or complete. started off slow but really enjoyed orienteering especially for first 40 minutes. Course was starting to be repetitive after that but I kept plodding on.

Far too tired to race. Body telling me to rest.

10min warm-up
Sluie - FVO training Deeside

36:00 control hanging
29:00
25:00

5 run back

1:46:00

Aboyne along the railway to Ballater. Joined Ross after his first 75 minutes. Joint running helped us to put the pace on and keep at just above 4 m/km. Garmin died after 10km where it was 41 minutes. We didn't really drop afterwards, particularly impressive with Rosco in his 25km.

Very pleased considering the slight incline and non tarmac.

Braco to auchteradar back road 10 km time trial. Lots of days off so should have fresh legs. Felt terrible on the undulations on way out, better on way back but pushing it to get under 40 minutes. not great.

Splits
3:52
4:01
4:08
4:13
4:14
20:28

3:43
3:50
3:52
3:58
3:50
19:13

could say tapering but just a very lazy week - work is just mental at the moment and not helping.

6 km jog to work - just loosening off

Missed out on Calendar park, so managed to do a session literally from the door step, start and finish point for 500m loop

8 times 500m with 1 min rests

splits
range 1:35 to 1:40

running ok once into it

warm up and down

This was a carbon copy of Mr X's from last weekend at fairholmes, just missing 750m at the start and end.

Ran reasonable hard on the first lap of the reservoir and then tried to keep the pace going there on. There was a fair amount of climb for a flat run, slowing the pace in places.

5km splits
21:59 4:24
22:00 4:24
20:46 4:06
22:15 4:30
23:24 4:40
22:23 4:31

30 - 32 2km 9:16 4:37
32 to 33.5 4:48

Overall pretty happy with pace and kept going, and put in a race pace 5 km after 10km. Taking into account the climb not a million miles off 3 hour pace.

Just have to get rid of sore knees, tight ITBS and sore achilles!

Sheffield City Race

13th behind a pack of good people. relatively clean, catching Charlie 1 minute man about half way.

A little hesitant in places, probably cost 1 minute over the race.

Was a cross between urban and sprint, a good area, although Gleadless is not known for being classy.

warm-up and down

recovery run early before work around the castle brae

didn't feel great