Monday, 7 July 2008
Thomas asked an interesting question on my last post in relation to my Tri 10k pace (07:02) versus my 10k PB pace (06:09) . I didn't really think about it too much as I was running at the maximum effort I could maintain at the time (it's all about achieving the overall result). In fact while I was running I thought I was doing over 8 minute pace it felt so slow (probably something to do with spending the previous hour and forty plus minutes on a bike) Garry provided some useful feedback on his HM PB versus his HM Tri PB (just under a 12% reduction in pace). My pace reduction was just over 14% - so not too dissimilar. I had a look at the results to see where I came in each discipline. I came 56th overall out of 127 finishers - 29th in the swim, 85th in the cycle and a 3 way tie for 18th in the run. So i'm best at running. However I must admit my swim training has been very basic (i.e. no intervals, drills, hill reps ;) etc.). Certainly I will get greatest improvement in the bike section as it take up over half of the event (notwithstranding unscheduled maintenance) On the run I was 13.5% down on the fastest time (9.5% down on the winner). This compares to being 19.5% down on the winner of my 10k PB race. Back to the marathon training schedule.................... While I was tired on Saturday evening I got up Sunday morning to get in my scheduled 14 Mile long run (I had already scrapped last Thursday's 3 x 1 mile @ 10k pace in favour of the Tri 9.5 k and was eager not to miss too many scheduled runs - anyway this would be a good test to see how well I was recovering) the only concession I gave myself was that I ran it at recovery pace. This is the first double digit run I completed since the Cork Marathon and it went surprisingly well, albeit at a slow(er) pace. Early in the run I was using one of the proprioceptive running cues recommended in the "brain training" programme, the Butt squeeze, quite a bit - that was until I got to the Kingseley Hotel and made use of an item made popular by Thomas Crapper. I managed another easy 5 miler on monday after work , the heart appeared willing but the legs protested a bit. They were still a bit lethargic for yesterdays track session (12 x 400m) where the effort felt harder as the session wore on and the times slipped a bit. 84 (146 HR) - 2:24R 87 (153 HR) - 2:38R 85 (153 HR) - 2:44R 86 (156 HR) - 2:55R 86 (157 HR) - 2:58R 86 (156 HR) - 2:56R 86 (157 HR) - 2:58R 87 (155 HR) - 2:57R 90 (154 HR) - 2:55R 87 (159 HR) - 2:58R 87 (158 HR) - 2:55R 87 (158 HR) At least I kept closer to the 3 minute active recoveries. A day off today, catching up on lost sleep, where I opted to cycle a few miles and cheer on those taking part in the EMC 5k road race. It all looked so effortless from the sidelines. Marathon Training week 1/16 - 40 Miles approx.