02-07-2012, 08:54 AM
O.K.
So, I followed the last days of the training programme and did the race on Sunday but all did not go to plan!
The training runs went fine.
Wed ââ¬â 30 mins easy (5.6km)
Thurs ââ¬â warm up and 1mfast/1mslow x 6 (3.8km in total)
Fri ââ¬â 30 mins at 140bpm (5.2km ââ¬â pace felt very slow)
Sat ââ¬â rest.
Iââ¬â¢d felt good during and after all runs and any niggles had gone away.
However, on Saturday I went to a wedding and got a bit carried away, drank a substantial amount of wine and made it home at 2 AM. Predictably the race on Sunday morning was not one of my best. First of all I was late getting there and made it with a few minutes to spare which meant no warm up. Secondly, I ran it in 42:57 ââ¬â a full minute slower than last month. Last month I ran a nearly 1 minute negative split and finished feeling like Iââ¬â¢d held something back. This time I ran a 1 minute positive split and died a few deaths between 5-8km.
I can provide Km splits if needed. I have no HR data as I forgot to put my HR monitor in my bag when I left the house to go to the race (but I can tell you it was pretty high!).
Although it is a bit frustrating to see my times going backwards there are 2 positives I can take from this I guess:
1. Iââ¬â¢m pretty sure I know why I was slower in this race and can fix this for next time.
2. I am now even more determined to start and follow a programme and bring my times down by the end of the series.
My aim for the next race (at the start of August) is 41 minutes (or less of course), which I think is doable.
Also, Iââ¬â¢d be interested in hearing from any other runners about a warm up routine. I currently donââ¬â¢t have one and just make something up (when I do one at all). Iââ¬â¢d like to get a routine in place which I could follow before all quality training sessions (5x2k/5k temo/12x400m etc) and all races and would be interested to hear if anyone has a routine they follow and works for them.
So, I followed the last days of the training programme and did the race on Sunday but all did not go to plan!
The training runs went fine.
Wed ââ¬â 30 mins easy (5.6km)
Thurs ââ¬â warm up and 1mfast/1mslow x 6 (3.8km in total)
Fri ââ¬â 30 mins at 140bpm (5.2km ââ¬â pace felt very slow)
Sat ââ¬â rest.
Iââ¬â¢d felt good during and after all runs and any niggles had gone away.
However, on Saturday I went to a wedding and got a bit carried away, drank a substantial amount of wine and made it home at 2 AM. Predictably the race on Sunday morning was not one of my best. First of all I was late getting there and made it with a few minutes to spare which meant no warm up. Secondly, I ran it in 42:57 ââ¬â a full minute slower than last month. Last month I ran a nearly 1 minute negative split and finished feeling like Iââ¬â¢d held something back. This time I ran a 1 minute positive split and died a few deaths between 5-8km.
I can provide Km splits if needed. I have no HR data as I forgot to put my HR monitor in my bag when I left the house to go to the race (but I can tell you it was pretty high!).
Although it is a bit frustrating to see my times going backwards there are 2 positives I can take from this I guess:
1. Iââ¬â¢m pretty sure I know why I was slower in this race and can fix this for next time.
2. I am now even more determined to start and follow a programme and bring my times down by the end of the series.
My aim for the next race (at the start of August) is 41 minutes (or less of course), which I think is doable.
Also, Iââ¬â¢d be interested in hearing from any other runners about a warm up routine. I currently donââ¬â¢t have one and just make something up (when I do one at all). Iââ¬â¢d like to get a routine in place which I could follow before all quality training sessions (5x2k/5k temo/12x400m etc) and all races and would be interested to hear if anyone has a routine they follow and works for them.