2
Lead up to the Gold Coast Half
Posted by
vat
,
02 July 2012
·
218 views
Oops, hadn't posted in a while, been a bit busy with a few things at work and home.
So, to update
Sat June 23 - put in about 40ks on the bike in the morning riding with my usual Saturday cycling group. Wasn't a hard ride, although bailed from the group in one section as the strongest rider in the group was trying out his new time trial bike and I didn't want to burn my legs holding a 45km/h+ draft on the Corso. Good to be out
My plan to do cross country in the afternoon fell to bits as we had a friend from Mt Tamborine visit, so I wasn't able to get up there. Instead, I got out late afternoon and smashed out close to 7.5k at 4:09 pace around home, so plenty of elevation changes to keep me honest.
Sunday June 24 - felt like a sleep in, so didn't get out until mid afternoon. Ran the 10-35 section of the Brisbane marathon course (cutting out the Goodwill Bridge - Kangaroo Point section) to get a good insight of elevation changes and what to expect. Ended up doing 20.6km in exactly 1 hour 30 for 4:22 pace, probably a bit harder than I really needed to.
The working work was taken pretty easily, with the horrendous weather putting paid to any work at the UQ trail. I was fairly beaten up from the weekend's efforts, and really didn't feel right until Thursday, where I did 5 or so loops of a just over 700 metre circuit around home (about as flat as I can get locally) with 250 metre surges. Pace came quite easily, I was really just looking to practise 3:54 pace but was able to spin up to 3:35 pace without much effort, so that was a boon to confidence.
So, although I ran everyday, it was a motley collection of runs of between 3.5 to 8k, mostly taken pretty easily, over local even ground. Bit over running in the wet, though.
So, to update
Sat June 23 - put in about 40ks on the bike in the morning riding with my usual Saturday cycling group. Wasn't a hard ride, although bailed from the group in one section as the strongest rider in the group was trying out his new time trial bike and I didn't want to burn my legs holding a 45km/h+ draft on the Corso. Good to be out
My plan to do cross country in the afternoon fell to bits as we had a friend from Mt Tamborine visit, so I wasn't able to get up there. Instead, I got out late afternoon and smashed out close to 7.5k at 4:09 pace around home, so plenty of elevation changes to keep me honest.
Sunday June 24 - felt like a sleep in, so didn't get out until mid afternoon. Ran the 10-35 section of the Brisbane marathon course (cutting out the Goodwill Bridge - Kangaroo Point section) to get a good insight of elevation changes and what to expect. Ended up doing 20.6km in exactly 1 hour 30 for 4:22 pace, probably a bit harder than I really needed to.
The working work was taken pretty easily, with the horrendous weather putting paid to any work at the UQ trail. I was fairly beaten up from the weekend's efforts, and really didn't feel right until Thursday, where I did 5 or so loops of a just over 700 metre circuit around home (about as flat as I can get locally) with 250 metre surges. Pace came quite easily, I was really just looking to practise 3:54 pace but was able to spin up to 3:35 pace without much effort, so that was a boon to confidence.
So, although I ran everyday, it was a motley collection of runs of between 3.5 to 8k, mostly taken pretty easily, over local even ground. Bit over running in the wet, though.
I noticed.
Where is your 700m loop?
I've been doing intervals on a flatish loop of about 540m in Riverside Rocks Park.