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Back to work, and last thoughts on the GC Half
Posted by
vat
,
04 July 2012
·
195 views
Felt pretty decent on Tuesday - seemed to have pulled up fairly well from the half.
Had to train from home on Tuesday afternoon as dumb-dumb here managed to bring to Nike Frees with him to train with...from differing pairs, which would have been okay as they're the same shoe, in different colours...except they were both right shoes. Briefly considered doing a barefoot session on the grass oval, then decided to head home and run from there.
So, warm up was around my little 'minimum run' 3.1k loop around the neighbourhood (actually quite hilly). Felt a little slow initially but warmed up well.
My initial plan had been 8 x 400. I have a little 700 metre loop I've just introduced lately, which is literally my street, and the street at the back, both probably 340 metres long, with a little 20 metre bit at each end, making a loop of 710-720 metres. So, do 4 loops as a 'wind' session, where I 'float' the short bits, smash the straights. Well, most of the straights, there's a rise in both streets, so it ends up being around 240 metres of smash, 120 metres of float...or something like that.
It was a fun little hit out, just under 2.9k at 4 min per km pace, with the sprints down to 3:20 - 3:30 pace.
Repeated my 3.1k loop as a cool down and finished Tuesday's running.
Wednesday, down to St Lucia to revive my tempo session, running to the UQ trail as a warm up and spending a bit block of the run at 4:16 or better pace, basically practising the sort of pace I'm expecting to do at Brisbane. Covered 16.12k in 1:08:59, 4:17 for the session, with the middle 12.3k including long stretches of sub 4:10 pace. Good hit out, took a little while to loosen up and fine pace, but never sore or stiff. Seem to have come away from the GC Half pretty well, a testimony to the work that's gone before.
I had a bit of a think about the GC Half result, too. I still feel a little down on it, but really, I shouldn't. It's the second best half I've ever run, since the 79:16 at the SMH Half in May 2006. Running the numbers against the last race I took seriously, the BRRC 7k champs in mid-May, McMillans suggests I actually found 45 seconds over the Half Marathon distance based on what I would have run then (on equivalent times), 82:59 vs 82:14, a handy improvement over 7 weeks. It also suggests that I'm a definite chance to delve into sub 37 minutes for the 10k, which would be a nice box to tick for the Bridge to Brisbane in September.
There will obviously be a training effect as well, and I have some good mental things to take away. I have a good pre-race morning routine that works well for me, and the Nike Free 3.0s I ran with were fine. I suspect they'll be my marathon shoe - my feet were perfect, no issues at all.
Had to train from home on Tuesday afternoon as dumb-dumb here managed to bring to Nike Frees with him to train with...from differing pairs, which would have been okay as they're the same shoe, in different colours...except they were both right shoes. Briefly considered doing a barefoot session on the grass oval, then decided to head home and run from there.
So, warm up was around my little 'minimum run' 3.1k loop around the neighbourhood (actually quite hilly). Felt a little slow initially but warmed up well.
My initial plan had been 8 x 400. I have a little 700 metre loop I've just introduced lately, which is literally my street, and the street at the back, both probably 340 metres long, with a little 20 metre bit at each end, making a loop of 710-720 metres. So, do 4 loops as a 'wind' session, where I 'float' the short bits, smash the straights. Well, most of the straights, there's a rise in both streets, so it ends up being around 240 metres of smash, 120 metres of float...or something like that.
It was a fun little hit out, just under 2.9k at 4 min per km pace, with the sprints down to 3:20 - 3:30 pace.
Repeated my 3.1k loop as a cool down and finished Tuesday's running.
Wednesday, down to St Lucia to revive my tempo session, running to the UQ trail as a warm up and spending a bit block of the run at 4:16 or better pace, basically practising the sort of pace I'm expecting to do at Brisbane. Covered 16.12k in 1:08:59, 4:17 for the session, with the middle 12.3k including long stretches of sub 4:10 pace. Good hit out, took a little while to loosen up and fine pace, but never sore or stiff. Seem to have come away from the GC Half pretty well, a testimony to the work that's gone before.
I had a bit of a think about the GC Half result, too. I still feel a little down on it, but really, I shouldn't. It's the second best half I've ever run, since the 79:16 at the SMH Half in May 2006. Running the numbers against the last race I took seriously, the BRRC 7k champs in mid-May, McMillans suggests I actually found 45 seconds over the Half Marathon distance based on what I would have run then (on equivalent times), 82:59 vs 82:14, a handy improvement over 7 weeks. It also suggests that I'm a definite chance to delve into sub 37 minutes for the 10k, which would be a nice box to tick for the Bridge to Brisbane in September.
There will obviously be a training effect as well, and I have some good mental things to take away. I have a good pre-race morning routine that works well for me, and the Nike Free 3.0s I ran with were fine. I suspect they'll be my marathon shoe - my feet were perfect, no issues at all.
