21-05-2015, 02:08 PM
Hi TheEd,
Legs recovered nicely after the 400m session, that session felt like a breeze :-)
I got a mild cold during the weekend however and decided to skip the fartlek session scheduled for Monday, in an attempt to get fully recovered for the race yesterday. I felt much better yesterday, but still have not recovered completely. Still am snotty although the worst is gone. Decided to go ahead with the race, felt quite good at the starting line and decided to give at a go as planned with 3:55 min/km pace.
Intended to jump out for that quick first 100m, but track was narrow and very crowded, hence didn't really make that happen. Posted a fast first 1km though, mostly due to that km being overall downhill. After that I felt that I was running fast but controlled and according to my garmin I was tracking quite OK towards my target pace. The route involves a couple of sections with narrow paths where the runners ahead clogged up somewhat, I think this is mostly the reason I did not quite meet the target pace in all of the kms from 2-7. Felt quite strong and with energy at km 7 and slowly started pushing harder. Definitely passed more runners than others passing me, but looking at the pace it never really improved. The last three kms are slight uphill though (especially the last), but still I do not really feel I have the ability to increase speed towards the end of a race, even after having this "controlled" pace in the mid section. Would highly appreciate your thoughts and advice on this, as I am sure I can improve this part of my racing.
1. 3:38,5 173 180 (downhill)
2. 3:59,3 178 180 (uphill)
3. 3:55,0 178 181
4. 3:56,7 179 181
5. 3:58,2 179 182 (narrow parts)
6. 4:03,8 181 184 (narrow parts + accelerating for 200m to get past the clog)
7. 3:55,0 179 182
8. 3:57,8 182 183
9. 3:54,8 182 184
10.4:01,1 183 185 (uphill)
+ 0:47,1 184 185 (210m extra)
= 40:07,3 180 185
Ended up posting 3:56 min/km, which is not bad, but my garmin stopped at 10,21 kms, hence adding 47 seconds towards that pace x 10. I was very disappointed with 40:07 at first, but when digesting it and speaking with some other runners, I realize that it was not that bad after all. The slight cold, the possible slightly longer route (others confirm the same from their watches) with narrow parts and lots of sharp turns etc...excuses or what?
The result was kind of discouraging and I have started thinking about that race on the 30th of May, do or don't? I do not have other races lined up before summer, so from that perspective I would like to do it, if nothing else it is good racing practice. It is either racing or starting a new cycle now, but I am leaning towards racing and then start a new cycle. What do you think?
By the way, the next races I have planned are in August and September (thinking of 1/2 and full marathon in those months), so there is plenty of time for more cycles of the program before that.
Looking forward to easy recovery runs the next few days, today in Helsinki :-)
Chris
Legs recovered nicely after the 400m session, that session felt like a breeze :-)
I got a mild cold during the weekend however and decided to skip the fartlek session scheduled for Monday, in an attempt to get fully recovered for the race yesterday. I felt much better yesterday, but still have not recovered completely. Still am snotty although the worst is gone. Decided to go ahead with the race, felt quite good at the starting line and decided to give at a go as planned with 3:55 min/km pace.
Intended to jump out for that quick first 100m, but track was narrow and very crowded, hence didn't really make that happen. Posted a fast first 1km though, mostly due to that km being overall downhill. After that I felt that I was running fast but controlled and according to my garmin I was tracking quite OK towards my target pace. The route involves a couple of sections with narrow paths where the runners ahead clogged up somewhat, I think this is mostly the reason I did not quite meet the target pace in all of the kms from 2-7. Felt quite strong and with energy at km 7 and slowly started pushing harder. Definitely passed more runners than others passing me, but looking at the pace it never really improved. The last three kms are slight uphill though (especially the last), but still I do not really feel I have the ability to increase speed towards the end of a race, even after having this "controlled" pace in the mid section. Would highly appreciate your thoughts and advice on this, as I am sure I can improve this part of my racing.
1. 3:38,5 173 180 (downhill)
2. 3:59,3 178 180 (uphill)
3. 3:55,0 178 181
4. 3:56,7 179 181
5. 3:58,2 179 182 (narrow parts)
6. 4:03,8 181 184 (narrow parts + accelerating for 200m to get past the clog)
7. 3:55,0 179 182
8. 3:57,8 182 183
9. 3:54,8 182 184
10.4:01,1 183 185 (uphill)
+ 0:47,1 184 185 (210m extra)
= 40:07,3 180 185
Ended up posting 3:56 min/km, which is not bad, but my garmin stopped at 10,21 kms, hence adding 47 seconds towards that pace x 10. I was very disappointed with 40:07 at first, but when digesting it and speaking with some other runners, I realize that it was not that bad after all. The slight cold, the possible slightly longer route (others confirm the same from their watches) with narrow parts and lots of sharp turns etc...excuses or what?
The result was kind of discouraging and I have started thinking about that race on the 30th of May, do or don't? I do not have other races lined up before summer, so from that perspective I would like to do it, if nothing else it is good racing practice. It is either racing or starting a new cycle now, but I am leaning towards racing and then start a new cycle. What do you think?
By the way, the next races I have planned are in August and September (thinking of 1/2 and full marathon in those months), so there is plenty of time for more cycles of the program before that.
Looking forward to easy recovery runs the next few days, today in Helsinki :-)
Chris