Training Log Archive: Nieuwy

Greenbelt Half Marathon

Mostly entered this because my sister (Kaye) was also doing it, but also wanted to see what i could do. Didnt have very high expectations at the start, as i havent been doing any training for this distance, and not that much training in general. Achilles was quite sore before the start and, but i didnt really feel it once i started, which has been fairly normal lately. Started a bit further back than i would've liked, and had to weave through people for the first few hundred metres. Felt really good at the start and was going quite fast, but it seemed easy (3.46 first km). After about 4km settled into a nice pace at around 4.20/km and kept that until the 14km mark.

Took a gel at the 10km water stop, but didnt get quite enough water with it and it sat at the top of my mouth until the next water 5km later. Got a bit of a stitch at the 9km mark, but that went away fairly quickly, but it came back again with 6km to go. This was the killer, i slowed a bit, then had a drink at the water stop and walked a few hundred metres from there massaging where the stitch was. A few people went past, and after one guy i started running again and didnt feel the stitch anymore, but i was dead and my legs were struggling to keep moving. Felt like walking a few times, but didnt resort to that. Just kept saying to myself "I can run 4km", "I can run 3km", etc. Splits for the last 6km arent the best, but thats what happens when you dont train.

I was hoping to do under 90mins, so i set up my watch at 4.20/km (91mins), and it told me how far ahead/behind i was. At the 4km mark i was about 80secs in front and it got as high as 96secs i think. Stayed around 90 until about 14km and just dropped from there and ended up about 40secs behind.

Fairly happy with 92, but its 4mins slower than my best, but I was much fitter then. I did 88 as the first 21km in the 30km river run in 09, and 89.11 in the fanatics half on Christmas morning in 09 (with Simon and Lauren).

1km splits
3.46
4.01
4.05
4.04
4.11 (5km 20.10)
4.18
4.16
4.17
4.21
4.23 (5km 21.37)
4.21
4.23
4.18
4.20
4.28 (5km 21.58)
4.53 (stitch)
4.29
4.41
4.35
4.44 (5km 23.25)
4.31
0.34 (110m)

C • well done 2

Went to junior training at North Adelaide after the half and helped out with the first exercises. There was a sprint course around the botanic gardens after, so i went for a jog around. It was really fun, this is a great area for a sprint! Not sure about the size, but it may just be big enough.

Made a couple of route choice mistakes, but mostly fine, just slow as legs were sore.

Run around "The Paddocks" at Para Hills to check it out for a possible sprint map. My conclusion: it is one of the best park sprint areas in Adelaide, with vegetation, track network, creeks and wetlands. The best area is not quite big enough, but there are ovals to add some distance. Total area = 0.4km/sq

Belair night run with Zara and Callum. To the redwoods, then up and over the hill and back down long gully. Legs felt a bit tired at the start, but loosened up after a while. It was a nice run and faster than normal.

I think my HR strap has a flat battery, as the other day it said my HR was 55 when i could feel it going close to 3 times that.

Usual walk with Julia from Foxfield oval up to the top of Black Hill and back. Fastest time to the summit by 1 min. 35.09 up, 47.56 down.

C1 Day 4 - Splits