Training Log Archive: coadyIn the 7 days ending Oct 15, 2012:
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Sunday Oct 14, 2012 #
8 AM
running race (Iron Cove Half Marathon) 1:43:32 [5] 21.12 km (4:54 / km) +200m 4:41 / km
ahr:164 max:184 shoes: New Balance MT411GB
Had nothing on for the weekend, so decided the day before to give a half marathon a try (never done one)
not ideal prep .. diet not great .. just recovered from a 3 week cold / Upper respiratory tract infection..
my guess was about 1:50, goal was 1:40
legs were still sore from Mon/Wed runs when streatching, but were ok in the race.
first lap was fast, held on for about 6 km at 4:30 pace, I figured I would never know if I could hold that pace unless I tried! .. followed a pair of runners for about 3km and used them to keep me going fast ... lost them at the drinks @5km
after about 8km realised I was not going to make it going at that speed, slowed down, tried to keep a good pace and manage sore feet - perhaps I need to invest in good road shoes, using old $60 NB trail shoes, which are the best of my current selection of shoes
14 km and was feeling better, slower pace had helped me recover, got to the top of bridge at 16 km and picked up the pace following a couple of other runners.
overtook them at drinks which i skipped, we were together for the next few kms pushing 4:40 pace, I felt It may be possible to could keep this pace to the end, dropped them around 18-19km and was on my own, pushed as hard as I could for the rest overtaking a few people on the way.
very happy with the run considering lack of planning, legs seem good, shoulders are sore/painful (from running motion? didn't feel it in the race, but as soon as I finished was unable to lift either arm from down position to horizontal?!?!)
not ideal prep .. diet not great .. just recovered from a 3 week cold / Upper respiratory tract infection..
my guess was about 1:50, goal was 1:40
legs were still sore from Mon/Wed runs when streatching, but were ok in the race.
first lap was fast, held on for about 6 km at 4:30 pace, I figured I would never know if I could hold that pace unless I tried! .. followed a pair of runners for about 3km and used them to keep me going fast ... lost them at the drinks @5km
after about 8km realised I was not going to make it going at that speed, slowed down, tried to keep a good pace and manage sore feet - perhaps I need to invest in good road shoes, using old $60 NB trail shoes, which are the best of my current selection of shoes
14 km and was feeling better, slower pace had helped me recover, got to the top of bridge at 16 km and picked up the pace following a couple of other runners.
overtook them at drinks which i skipped, we were together for the next few kms pushing 4:40 pace, I felt It may be possible to could keep this pace to the end, dropped them around 18-19km and was on my own, pushed as hard as I could for the rest overtaking a few people on the way.
very happy with the run considering lack of planning, legs seem good, shoulders are sore/painful (from running motion? didn't feel it in the race, but as soon as I finished was unable to lift either arm from down position to horizontal?!?!)
Wednesday Oct 10, 2012 #
6 PM
Orienteering race (SummerSeries 2) 47:15 [3] 8.52 km (5:33 / km) +190m 4:59 / km
ahr:168 max:176 shoes: New Balance MT411GB
430 - 30 = 400 pts
wanted to get all controls, but didn't start early enough, needed to get to castle hill at 7:30 .. left Manly at 7:15 .. was late to Ultimate!
started off and my legs were very sore for the first 5 mins or so .. legs were sore yesterday from Mondays run.
realised on the way to the first control I forgot to get control descriptions
was low on 15, so had to double back - lost 20 sec
made some minor errors by ducking in to non existant paths 18-9 @ 20 sec and 13-29 @ 40 sec
realised on the way to 29 that i had less than 5 mins to go so went via 8 and 14, considered if I could do the 25/28/16/3 loop in under 8 minutes to make it worth it, decided just to head back.
thought I had lots of time with my garmin showing 6:10 to get to castle hill, decided to leave and realise the car said 7:15 that the "auto" daylight saving setting wasn't to be trusted.
need to get to events earlier so i can go for the 600 points (and 10k+ runs)
wanted to get all controls, but didn't start early enough, needed to get to castle hill at 7:30 .. left Manly at 7:15 .. was late to Ultimate!
started off and my legs were very sore for the first 5 mins or so .. legs were sore yesterday from Mondays run.
realised on the way to the first control I forgot to get control descriptions
was low on 15, so had to double back - lost 20 sec
made some minor errors by ducking in to non existant paths 18-9 @ 20 sec and 13-29 @ 40 sec
realised on the way to 29 that i had less than 5 mins to go so went via 8 and 14, considered if I could do the 25/28/16/3 loop in under 8 minutes to make it worth it, decided just to head back.
thought I had lots of time with my garmin showing 6:10 to get to castle hill, decided to leave and realise the car said 7:15 that the "auto" daylight saving setting wasn't to be trusted.
need to get to events earlier so i can go for the 600 points (and 10k+ runs)
8 PM
Ultimate race (Hills Div 2) 37:00 [4] 2.3 km (16:05 / km)
ahr:146 max:179 shoes: Asics Gel Lethal Elite 4
Div 2, was late, took 2 subs
left calf cramped up twice, but didn't feel too bad otherwise
just for fun I have put the div 1 and 2 game on QuickRoute .. not sure how useful it is :)
left calf cramped up twice, but didn't feel too bad otherwise
just for fun I have put the div 1 and 2 game on QuickRoute .. not sure how useful it is :)
11 PM
Ultimate (Hills Div 1) 1:00:00 [3] 3.0 km (20:00 / km)
ahr:138 max:180 shoes: Asics Gel Lethal Elite 4
more subs, so less time on field, but I didn't mind too much
1 more cramp
more interesting than QR would be HR
won both games with score around 10-5
1 more cramp
more interesting than QR would be HR
won both games with score around 10-5