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Humid Intervals, And The New Smh Course
Posted by
sook54
,
01 March 2011
·
231 views
Report on today's intervals first, then response to ninjette's question about the new SMH half course.
It was so humid this morning! After I got home sweat was pouring off me for about 20 minutes.
In view of the humidity I decided to take the warmup and cooldown easier than usual
warmup
3.05km in 19:25 avg pace 6:22
10x1min(1min)
1. 210m @ 4:46 (160m @ 6:14)
2. 218m @ 4:37 (162m @ 6:11)
3. 235m @ 4:16 (160m @ 6:14)
4. 222m @ 4:31 (163m @ 6:08)
5. 207m @ 4:50 (145m @ 6:54)*
6. 219m @ 4:34 (136m @ 7:22)
7. 216m @ 4:38 (146m @ 6:51)
8. 230m @ 4:21 (147m @ 6:47)
9. 239m @ 4:11 (142m @ 7:02)
10. 238m @ 4:12 (157m @ 6:23)
*rep 5 slower because I started the watch while under a bridge, and from here rest intervals are slower because I was doubling back on my tracks each time so as not to run out of path)
Cooldown
3.3km in 20: avg pace 6:20
All up 10.1km in 1:00:16 avg pace 5:58. I felt good and strong during the intervals - coach wanted me to aim for 4:30 pace, gave it a bit of a burst in the last 2.
Tomorrow will be round the Bay with Suzi, building in some hills in Callan Park. I'm enjoying it getting darker and hence cooler in the mornings, though it does make me a bit later for work. No appointments before 10am for me!
SMH course: As suggested in my post on the CR thread I think there's nothing much to celebrate here. One of the things I liked about the old 2 loop course was the chance to say hi to so many people twice. I can understand why they wanted to change it though, because the leaders always had trouble getting off the Art Gallery hill because they were lapping the back-of-the packers and with so many runners it was always a bit of a challenge to get them past. As a mid-to-back-packer I imagine it's going to be a similar experience, lots of watching your feet all the way round (hence not really much chance to take in the views). I reckon the slog up from Hickson Rd via Kent St to the corkscrew at 14-15km will be a challenge for some.
I'll probably be doing this race in the middle of a long run again leading up to the Macleay Marathon on 16 June, so hopefully I'll be able to enjoy it as much as I did last year when I ran at training pace and had lots of time to chat to friends.
It was so humid this morning! After I got home sweat was pouring off me for about 20 minutes.
In view of the humidity I decided to take the warmup and cooldown easier than usual
warmup
3.05km in 19:25 avg pace 6:22
10x1min(1min)
1. 210m @ 4:46 (160m @ 6:14)
2. 218m @ 4:37 (162m @ 6:11)
3. 235m @ 4:16 (160m @ 6:14)
4. 222m @ 4:31 (163m @ 6:08)
5. 207m @ 4:50 (145m @ 6:54)*
6. 219m @ 4:34 (136m @ 7:22)
7. 216m @ 4:38 (146m @ 6:51)
8. 230m @ 4:21 (147m @ 6:47)
9. 239m @ 4:11 (142m @ 7:02)
10. 238m @ 4:12 (157m @ 6:23)
*rep 5 slower because I started the watch while under a bridge, and from here rest intervals are slower because I was doubling back on my tracks each time so as not to run out of path)
Cooldown
3.3km in 20: avg pace 6:20
All up 10.1km in 1:00:16 avg pace 5:58. I felt good and strong during the intervals - coach wanted me to aim for 4:30 pace, gave it a bit of a burst in the last 2.
Tomorrow will be round the Bay with Suzi, building in some hills in Callan Park. I'm enjoying it getting darker and hence cooler in the mornings, though it does make me a bit later for work. No appointments before 10am for me!
SMH course: As suggested in my post on the CR thread I think there's nothing much to celebrate here. One of the things I liked about the old 2 loop course was the chance to say hi to so many people twice. I can understand why they wanted to change it though, because the leaders always had trouble getting off the Art Gallery hill because they were lapping the back-of-the packers and with so many runners it was always a bit of a challenge to get them past. As a mid-to-back-packer I imagine it's going to be a similar experience, lots of watching your feet all the way round (hence not really much chance to take in the views). I reckon the slog up from Hickson Rd via Kent St to the corkscrew at 14-15km will be a challenge for some.
I'll probably be doing this race in the middle of a long run again leading up to the Macleay Marathon on 16 June, so hopefully I'll be able to enjoy it as much as I did last year when I ran at training pace and had lots of time to chat to friends.
