23-03-2015, 10:50 AM
1:15:30 in the Half Marathon yesterday.
5k - 18:19 (30m climb @ 4k)
10k - 35:56
15k - 54:06
20k - 1:11:11
Weight: 78.5kg
Weather: Cool (6/8deg) 9mph wind
Overall pretty pleased with the result, particularly as a milestone towards the marathon next month. Training was interrupted a bit when I tripped over some lava in Lanzarote on day 2 of training camp & strained my quad so couldn't run for 5 days (missed long run and 1k's for this cycle). Luckily I was still able to bike and swim lots, although that's a double edged sword as it meant lots of strength, but also lots of weight.
I went into this with a goal of sub 1:16, holding 3:36/km throughout (except for hills) and I felt absolutely great at that pace. Went through 10k in <36 feeling super comfortable. At 15k I was still feeling great and probably should have started turning the screw, but held pace knowing I've struggled in last 3k of long races before.
Last few k's were tough, but in hind sight I think if I'd picked up the pace just 5/10s per k from 15k I could have dipped under 1:15.
Anyway, just over 4 weeks till the London Marathon (26th) and then my first 70.3 Triathlon (Aix en Provence) the week after on 2nd May. Also have a sprint tri on 6th April to test the legs a bit.
I can just about get 2 cycles in before London. Was thinking: recovery between now and Thursday, then a short cycle between now and 6th April (basically the sprint tri will be in place of 'paced 5k' and will be the end of that cycle). Then after a couple of days recovery I'll kick off a full cycle ending with the London Marathon as race day. Then a recovery focussed week with a 'ticking over' paced session before the 70.3.
I'll definitely keep the 30k long runs as an important part of both of these cycles.
Sound ok?
5k - 18:19 (30m climb @ 4k)
10k - 35:56
15k - 54:06
20k - 1:11:11
Weight: 78.5kg
Weather: Cool (6/8deg) 9mph wind
Overall pretty pleased with the result, particularly as a milestone towards the marathon next month. Training was interrupted a bit when I tripped over some lava in Lanzarote on day 2 of training camp & strained my quad so couldn't run for 5 days (missed long run and 1k's for this cycle). Luckily I was still able to bike and swim lots, although that's a double edged sword as it meant lots of strength, but also lots of weight.
I went into this with a goal of sub 1:16, holding 3:36/km throughout (except for hills) and I felt absolutely great at that pace. Went through 10k in <36 feeling super comfortable. At 15k I was still feeling great and probably should have started turning the screw, but held pace knowing I've struggled in last 3k of long races before.
Last few k's were tough, but in hind sight I think if I'd picked up the pace just 5/10s per k from 15k I could have dipped under 1:15.
Anyway, just over 4 weeks till the London Marathon (26th) and then my first 70.3 Triathlon (Aix en Provence) the week after on 2nd May. Also have a sprint tri on 6th April to test the legs a bit.
I can just about get 2 cycles in before London. Was thinking: recovery between now and Thursday, then a short cycle between now and 6th April (basically the sprint tri will be in place of 'paced 5k' and will be the end of that cycle). Then after a couple of days recovery I'll kick off a full cycle ending with the London Marathon as race day. Then a recovery focussed week with a 'ticking over' paced session before the 70.3.
I'll definitely keep the 30k long runs as an important part of both of these cycles.
Sound ok?