To race is but a dream...

[TheEd]

HI shadydaz, hope you recovering well this week and will have a great race on the weekend

enjoy TheEd

[shadydaz]

All good in terms of recovery. The massage has helped and I was up rolling my hamstrings over a hard ball on a hard chair this morning to loosen them up further! this will now be a mini ritual to keep the knots from tying up.

09/12/19 DAY 14
Resting HR 46
6.15km
33:24
5:26/km
Ave HR 137
Max HR 162

Fartleks scheduled for tonight then give myself as much recovery into race day as possible!

It's all looking good and I am feeling great!

[shadydaz]

11/12/19 - Day 16 - Fartlek session
Resting HR - 43
8.81km
45:09
5:07 pace
Ave HR 145
Max HR 181

2.5km warm up @ 5:32/km
5 min @ 4:35/km
1 min @ 5:11/km
5 min @ 4:29/km
1 min @ 5:30/km
5 min @ 4:28/km
1 min @ 5:20/km
2.42km warm down @ 5:31/km

[shadydaz]

12/12/19 DAY 16
Resting HR 45
8.11km
5:32/km
Ave HR 135
Max HR 156

13/12/19 DAY 17
Resting HR 47
8.07km
5:27/km
Ave HR 137
Max HR 159

14/12/19 DAY 18
Resting HR 38

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13/12/19 DAY 19 Race Day
Resting HR 50
10km
44:19
4:26/km
Ave HR 143
Max HR 160

1. 4:18.2
2. 4:35.0
3. 4:32.9
4. 4:25.2
5. 4:32.8
6. 4:30.3
7. 4:30.7
8. 4:20.1
9. 4:19.1
10. 4:04.6

1st 5km = 22:24.1
2nd 5km= 21:44.8

Well, today hasn’t gone to plan! I missed my planned race this morning and felt tired and lethargic all day. I don’t know how but I have managed to drag myself to get my running gear on and go do the 10km earlier this evening as was annoyed about this morning and didn’t want the training to go to waste!
Needless to say feeling much better for it now and absolutely ecstatic with the time, that’s the quickest I have ran for a long time (maybe a couple of years!) and didn’t have the extra little boost of adrenaline that a race gives you either!!
VO2Max gone up to 58 as well, it probably won’t stay there for long though, more the cold conditions keeping my HR very low and enabling me to punch out this time. Was at about 88-90% effort and was holding back because wasn’t sure if the endurance was in the legs, obviously it was. Last couple of km was in heavy wind and rain otherwise may have sneaked that elusive sub 4 but I am definitely knocking on the door of it now! Finishing pace was about 3:43/km so nice a strong given lack of speed work last few months.
Lots of positives to take given the circumstances and the result!

This weekend I will probably do a 2km intervals session and long effort Friday/Sunday. Some recovery then base mileage this week and next week around that! Then once Christmas is done (My turn for my girls at Christmas this year) We will have a look at race calendar and start a new cycle accordingly

[shadydaz]

I'm Thinking Marathon. I'm thinking April. I'm thinking 3.5 hours. I'm thinking stupid but doable.

[TheEd]

Firstly congrats on the 10k. Do note, we don't recommend doing a 10k time-trial on your own, as it is a very intense distance, so power to you on having a good run and feeling good, that is the main thing

as for marathon, we have a 6 week program before the marathon, howe er you need to have been on the 10k training plan and have incorporated a minimum of 25k long runs in that period. This makes going towards the 30k long run easier in the last 6 weeks before the marathon.

over to you

TheEd

[shadydaz]

Firstly congrats on the 10k. Do note, we don't recommend doing a 10k time-trial on your own, as it is a very intense distance, so power to you on having a good run and feeling good

I was angry i missed the race and wanted the marker to see where I was currently at.

---

as for marathon, we have a 6 week program before the marathon, however you need to have been on the 10k training plan and have incorporated a minimum of 25k long runs in that period. This makes going towards the 30k long run easier in the last 6 weeks before the marathon.

over to you

TheEd

yes.  time for a few cycles over the next couple of months to tune up properly.  I am looking at doing a 30km on Sunday and breaking it into 3 x 10km thirds. i have plenty of recovery time the week after as will only be on base mileage of sorts until the new year.

There is a local Marathon distance race on March 1st that i was contemplating using as a training run prior to a proper effort in either April or May.  Still not sure what to do yet and whether i am in the sort of condition to achieve a 3:30.

[TheEd]

Hi shadydaz, if you want inspiration .. though it may be a bit of a long read however it documents a great deal

see the post: https://www.time-to-run.com/theed/ab/int...athlete-ab

and then follow the story all the way through to the marathon and outcome

TheEd

[shadydaz]

i read this already but i will enjoy refreshing myself with the story. I have read everything on the website several times!!

[shadydaz]

It's a great read, thanks. My self doubt is maybe a little misplaced. I have always had a sub 3 target in my head and I know I am a long way off that level of speed and fitness at the moment. I certainly think 3:30 is doable, there is just not a lot of time so its going to be a massive challenge!!