Running31:57 6.56 km (4:52 / km) ahr:122 max:161 shoes: Blue Symm
Running37:03 12.03 km (3:05 / km) +4m3:05 / km ahr:167 max:174 shoes: Black Pro
Pacing at a Scottish Athletics half marathon - 7.5 miles in around 65:00 pace. Tough wind, so hopefully it was a good help to the guys, but I didn't really want to do any more than this.
Running19:29 4.37 km (4:28 / km) +2m4:27 / km ahr:121 max:135 shoes: Black Pro
Running24:11 4.68 km (5:10 / km) +1m5:09 / km ahr:108 max:127 shoes: Blue Symm
Running1:11:03 16.36 km (4:21 / km) +92m4:13 / km ahr:125 max:144 shoes: Blue Symm
5 PM
Running31:49 7.15 km (4:27 / km) +60m4:16 / km ahr:113 max:139 shoes: Blue Float 2
Took a little bit of effort to get out, but ok once going.
Strength and Conditioning50:00 [1] ahr:76 max:136
Warm up: inch worm to press up x 5, hurdle over forward/back x 5 e/s, overhead squat @ 5 kg x 10, lunge with rotation x 2 e/s, band pass overs x 10, band face pull x 10. Bar warm up (all x 10 @ 15 kg): shrug, rdl, bor, hang pull, clean, front squat, oh press, split squat e/s, front leg calf raise e/s.
4 x (Hip thrust @ 50, 50, 60, 60 x 12, 12, 5, 5) 3 x (Bench press / RDL @ 30, 35, 35 x 12, 8, 8) 3 x 40 bent leg calf raise @ 35
Running1:09:22 19.04 km (3:39 / km) +15m3:38 / km ahr:144 max:171 shoes: Black Speed
2 x {4 min, 3 min, 2 min (2 min)}, 8 x 1 min (45 s) Av. 3:02 min/km for the efforts and 3:49 min/km for the recoveries. Very windy today, so not much consistency. Felt pretty flat but the wind won't have helped that. Had 12 x 1 min in the plan but was done with battling the wind after 8.
5 PM
Running40:28 11.72 km (3:27 / km) +82m3:20 / km ahr:149 max:165
Build - looked at the wind direction and picked the easier direction, running into the wind at the start and the end. Middle km's were gradual down and wind behind, so I understandably felt pretty good. This made up a little for feeling flat this morning.
Running1:08:11 16.35 km (4:10 / km) +137m4:00 / km ahr:121 max:133 shoes: Blue Float 2
Feeling a bit stiff today.
6 PM
Strength and Conditioning50:00 [1] ahr:96 max:128
Warm up: inch worm to press up x 5, hurdle over forward/back x 5 e/s, overhead squat @ 5 kg x 10, lunge with rotation x 2 e/s, band pass overs x 10, band face pull x 10. Bar warm up (all x 10 @ 15 kg): shrug, rdl, bor, hang pull, clean, front squat, oh press, split squat e/s, front leg calf raise e/s.
4 x (Back squat @ 40, 40, 55, 55 x 12, 12, 5, 5 / pogo x 40) 3 x (Split squat e/s / OH press @ 20, 25, 25 x 12, 8, 8) 2 x 50 bent leg calf raise @ 35
Running1:12:18 19.73 km (3:40 / km) ahr:144 max:174 shoes: Black Speed
5, 4, 3, 2, 1, 3, 2, 1 (equal float recovery) Av. 2:57 min/km on hard repeats and 3:30 on floats. Felt like a king on the way out and then turned to discover I was running with a tailwind. Hard on the way back.
5 PM
Running40:24 10.55 km (3:50 / km) +64m3:43 / km ahr:138 max:156 shoes: White Fast
Build, but a bit tired tonight so not pushing too much.
Running59:19 14.05 km (4:13 / km) +102m4:05 / km ahr:135 max:173 shoes: Black Speed
Just a short Fartlek to turn the legs over. 9 x 1 min (45 s) Feeling quite flat but the pace were ok. Had another set down but didn't want to do too much.
5 PM
Running40:44 11.68 km (3:29 / km) +77m3:23 / km ahr:148 max:168 shoes: White Fast
Build run - still not feeling super fresh but moving well. Same as this morning.
Running29:11 6.41 km (4:33 / km) +93m4:15 / km ahr:120 max:144 shoes: Blue Symm
12 PM
Running35:56 5.57 km (6:27 / km) ahr:124 max:160 shoes: Blue Symm
Running race 28:33 10.0 km (2:51 / km) ahr:175 max:185 shoes: White Dragon
Welsh Athletics 10,000 m in Newport. Exciting to have a race and very grateful for the opportunity.
The only goal for this race was to commit to running a fast pace to halfway and then hang on for as long as I could. I have often been quite conservative in track 10 k's, whereas I have pushed hard early in Half Marathons and (despite slowing in the second half) run quicker than I might have expected. Ieuan was in to pace ~14:15 pace to 5 km, so I figured I would stick with that and see what group was left at the end.
I got in behind Ieuan at the start and he paced to 4 km in ~11:20 (~14:10 pace). I'd have liked to shelter for a little longer, but he was a good pacer otherwise (very little surging). I took out the next two laps and then pulled aside to let Emile Cairess come through. We passed 5 km in around 14:10 (Me, Emile, Dewi and James) but Emile was running just a little faster than I wanted to go. Little gaps kept opening and I'd have to work hard to close back on. From ~5.4 - 6.0 km I took another couple of laps but when Emile took over again he opened up a gap almost immediately.
It was all solo running from this point and I couldn't quite hold onto the same pace. I rallied a bit with 1 km to go, but I couldn't quite manage enough to sneak under 28:30 (Wales Commonwealth Games standard). Still, a big step in the right direction, lots of confidence that I am training well and (hopefully) more opportunities to have a go at the time.