http://connect.garmin.com/activity/111367402
37km Endurance Run
3:14:09
Avg Pace: 5:14min/km
Substantially easier pace than the last long run I did which was 5:03's. Some garmin weirdness under the harbour bridge and through the city, but I don't think that made a huge difference. Fair bit of tightness in the hip flexors, calf ok. Felt pretty good even at 35k. Had two jelly beans every 5k, 15k, 25k, 32k and a gels at 10k, 20k and 29k. Drank at most points along the way.
Happy to have gotten this long run in - I'm not too worried about the pace. I think I've done enough pace work to hold on on race day.
I'm pretty certain I can go under 3:35, definitely under 3:40 - still not 100% if I can go sub 3:30. I'm hoping race day adrenaline and the competitive urge will drag me under.
And the taper begins...
Showing posts with label Endurance Run. Show all posts
Showing posts with label Endurance Run. Show all posts
Saturday, September 3, 2011
Saturday, August 20, 2011
36km Endurance Run
http://connect.garmin.com/activity/107829371
36.01km
3:02:01
Avg Pace: 5:03min/km
Probably the toughest run in my training thus far. Whole body soreness. Still feeling a bit queasy 1.5hrs after the run. Got a bit dehydrated I think. Used three GU's - two 'Just Plain" and one Roctane. Roctane has more sodium, potassium and caffeine than the regular GU's. Tried to drink a little bit whenever I came across a bubbler, but still I don't think it was enough. Back pulled up a bit DOMSey after the yoga yesterday, just not used to doing much with the upper body/posterior chain. Highlights a weakness that I will work on after the marathon.
Apart from all that, a great run to do. Bay run, Pyrmont, Barangaroo, Opera House, Botanic Gardens, City, Blackwattle Bay, Bay Run. Amazing place Sydney. I actually stopped for a few minutes at 35km thinking I would finish and walk home, but decided to restart the Garmin for the final km so there's about 5min all up where I paused for drinks and that final stop.
36.01km
3:02:01
Avg Pace: 5:03min/km
Probably the toughest run in my training thus far. Whole body soreness. Still feeling a bit queasy 1.5hrs after the run. Got a bit dehydrated I think. Used three GU's - two 'Just Plain" and one Roctane. Roctane has more sodium, potassium and caffeine than the regular GU's. Tried to drink a little bit whenever I came across a bubbler, but still I don't think it was enough. Back pulled up a bit DOMSey after the yoga yesterday, just not used to doing much with the upper body/posterior chain. Highlights a weakness that I will work on after the marathon.
Apart from all that, a great run to do. Bay run, Pyrmont, Barangaroo, Opera House, Botanic Gardens, City, Blackwattle Bay, Bay Run. Amazing place Sydney. I actually stopped for a few minutes at 35km thinking I would finish and walk home, but decided to restart the Garmin for the final km so there's about 5min all up where I paused for drinks and that final stop.
Saturday, August 6, 2011
32km Endurance Run
http://connect.garmin.com/activity/104320034
2:48:52
Avg Pace: 5:16min/km
Starting to get towards the business end of training. Actually felt fairly good through this, stopped as often as I could to get a bit of water in, took gels at about 1hr and 2hr points. Slower k's were up the hills or when I stopped to get water and the garmin didn't auto-pause. A few strong k's towards the end. Had pretty tight glutes from the beginning which I put down to the 60km's of cycling this week. Achilles is feeling better, but still a bit sore after.
2:48:52
Avg Pace: 5:16min/km
Starting to get towards the business end of training. Actually felt fairly good through this, stopped as often as I could to get a bit of water in, took gels at about 1hr and 2hr points. Slower k's were up the hills or when I stopped to get water and the garmin didn't auto-pause. A few strong k's towards the end. Had pretty tight glutes from the beginning which I put down to the 60km's of cycling this week. Achilles is feeling better, but still a bit sore after.
Saturday, July 30, 2011
26km Endurance Run
http://connect.garmin.com/activity/97745955
26km
2:12:03
Avg pace: 5:03min/km
Could feel the lack of training in the last few weeks at about 16km. Legs started getting heavy and fatigued. Had one gel at about 13k. Probably a bit under-hydrated. Happy to get a long run out though, funnily enough no real discomfort in the achilles/calf when running.
Recovery: 10kg's of ice in the bath. 5mins in, then hot shower, then 10mins in ice again.
26km
2:12:03
Avg pace: 5:03min/km
Could feel the lack of training in the last few weeks at about 16km. Legs started getting heavy and fatigued. Had one gel at about 13k. Probably a bit under-hydrated. Happy to get a long run out though, funnily enough no real discomfort in the achilles/calf when running.
Recovery: 10kg's of ice in the bath. 5mins in, then hot shower, then 10mins in ice again.
Saturday, July 16, 2011
30km Endurance Run
http://connect.garmin.com/activity/99384280
30.07km
2:34:12
Avg Pace: 5:07min/km
Longest run so far. Two gels one just before 1 hour second at about 1:50.
30.07km
2:34:12
Avg Pace: 5:07min/km
Longest run so far. Two gels one just before 1 hour second at about 1:50.
Saturday, July 9, 2011
26km Endurance Run
http://connect.garmin.com/activity/97745955
26.11km
Avg Pace: 5:03min/km
Beautiful morning for a run. About 8 degrees when I left at 7am - wasn't planning on doing this distance today, rather was thinking more like 10km and then 24k tomorrow. Felt good up until 20k when i started to get a bit of knee discomfort. Not sure if it was from fatigue, lack of mobility - whatever it was it wasn't fun. Had a sustagen at 6am and that was my entire nutrition for over 3 hrs. I'm confident I can push into the 30k's with the right prep - I'm beginning to reassess my goal pace for the marathon. I'm thinking "A" goal is still sub 3:30, but I've got a more realistic "B" goal of sub 3:40. Even that will be fucking tough.
26.11km
Avg Pace: 5:03min/km
Beautiful morning for a run. About 8 degrees when I left at 7am - wasn't planning on doing this distance today, rather was thinking more like 10km and then 24k tomorrow. Felt good up until 20k when i started to get a bit of knee discomfort. Not sure if it was from fatigue, lack of mobility - whatever it was it wasn't fun. Had a sustagen at 6am and that was my entire nutrition for over 3 hrs. I'm confident I can push into the 30k's with the right prep - I'm beginning to reassess my goal pace for the marathon. I'm thinking "A" goal is still sub 3:30, but I've got a more realistic "B" goal of sub 3:40. Even that will be fucking tough.
Friday, May 27, 2011
23km Endurance Run
http://connect.garmin.com/activity/88209553
23km
1:56:10
Avg Pace: 5:02min/km
Avg HR: 151 (82%)
Max HR: 172 (93%)
Good run on a beautiful morning. Two laps of the Bay plus Lilyfield Rd hill. Pace was pretty good, not too hard. My legs were starting to get a bit fatigued towards the end as this was my first long run since Mt Solitary (nearly a month). Had two pee stops. Had a gel at about 50min mark.
Only a tiny bit off my half marathon pace at Blackmores last year yet considerably easier - so I feel like the training over the last six months is actually having an effect which is nice to see.
Had magnesium supplement and dextrose post run, legs elevated for a few minutes, cold bath, big breakfast of eggs, bacon and potato. Hopefully don't pull up too sore tomorrow.
23km
1:56:10
Avg Pace: 5:02min/km
Avg HR: 151 (82%)
Max HR: 172 (93%)
Good run on a beautiful morning. Two laps of the Bay plus Lilyfield Rd hill. Pace was pretty good, not too hard. My legs were starting to get a bit fatigued towards the end as this was my first long run since Mt Solitary (nearly a month). Had two pee stops. Had a gel at about 50min mark.
Only a tiny bit off my half marathon pace at Blackmores last year yet considerably easier - so I feel like the training over the last six months is actually having an effect which is nice to see.
Had magnesium supplement and dextrose post run, legs elevated for a few minutes, cold bath, big breakfast of eggs, bacon and potato. Hopefully don't pull up too sore tomorrow.
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