I'll add the training weeks separately over the next few days so that it will be easier to read each of them. This is due to the fact that I probably will have a lot to say about each of the races i have done over the past few weeks which will be too much for just one post. Also, there are plenty of pictures and videos for me to upload to each of the weeks since I last added my training updates. The aim of the week was to ease down and do about 90mi and just do some easy running in the days before the race. Hoping to run solidly around 24:30 if possible and have a good laugh on my first big trip with the team.
Monday 11th October
9:29 AM: 63:40 (10mi, 6:22/mi)
17:37 PM: 39:54 (6.02mi, 6:38/mi) inc strides
Tuesday 12th October
8:44 AM: 30:01 (4.5mi)
15:17 PM: 22:05 w/u (3mi), 1200 lactate flush. 6 x 150, 8 x 817m (precise!) grass loop, 6 x 150 (9mi total), 21:58 c/d (2.65mi)
Rep Times were 4:12 (5:28/mi) for flushout, 150s were at (4.00/mi - 4:10/mi), 2:22, 2:22, 2:23, 2:21, 2:22, 2:21, 2:18, 2:16 (so 4:45 down to 4:30/mi), 150s at same pace as before.
Pleased with how the session went, nice to get the legs turning over with some 150s and I ran easy on the first six 800s just at the back of the pack. Then put my spikes on for the last two reps and started a few seconds behind the group trying to close the gap. Felt a little sluggish but the last two reps felt good.
Wednesday 13th October
12:18PM: 89:24 (13.07mi, 6:51/mi) inc strides
Thursday 14th October
5:50AM: 43:38 (6mi, 7:16/mi)
God knows how I got out of bed this early to run but we were leaving for the flight at 6:45 so had to get it done. It was the first cold morning we have had and nice to get the hat and gloves out again. Was a bit weird running this early in the morning again and felt a lot harder than it does at 9am!
19:08PM: 49:10 (6.5mi, 7:36/mi)
Run with team in Indianapolis after we had landed, ran around some park which smelt of fried chicken and weed (no stereotypes here of course!) Was a bit of a shambles of a run really and the most entertaining part was watching Alf run out into the night so that all you could see was his socks, racial banter! Afterwards we spent nearly an hour driving to find this whole foods supermarket that the girls coach wanted to go to. I was devastated to find that there was only salad to eat and as most of you know salad isn't my favourite food in the world. However, to my surprise the salad was actually really good, but it had to have been considering it cost me $18! What a joke!
Friday 15th October
12:02PM: 49:56 (7mi, 7:11mi) inc strides.
Drove to the course after spending a lovely night with Lars, was very romantic. Just jogged round it and took note of the hills or lack of them! I mean it does climb a fair bit but it is always gradual. It was really firm under foot and am not sure whether the ground will actually take a spike, 6mm at best or quarter inches for the US boys. Had dinner at some Italian in Indiana and we waited for about an hour to be seated, some of the girls outside decided that I was John Mayer, which according to Frerker is a compliment.
Saturday 16th October
8:12AM: 15:24 shakeout (2mi)
11:56AM: 21:00 w/u (3mi) Race (25:13, 118th, 5mi), 21:03 c/d (2.56mi).
Well what a shocker! For a starters it was about 20c but I don't really mind the heat so I cant use that as an excuse. I felt the incline more than I thought I would but it wasn't hilly so I cant use that as an excuse either. It was just one of those days, we went off hard but not anything ridiculous and I was feeling tired at about a mile and a half, never a good sign (as you can see in the pic above I'm struggling after the first lap). For the rest of the race I was hoping for it to end and once Frerker went past me about three miles I just couldn't keep a decent pace. I was behind one lad at one point around 4 miles and could see how slow he was moving yet I couldn't close the gap. I hopefully will put the race behind me and never feel that bad in a race again. Like in the pictures at Willamette its noticeable that I'm working hard throughout by the grimace on my face and I know for sure that I don't usually do this. I know I am in shape so hopefully better things will come and at least I can use the experience of running the national course as a positive. Also, I quite liked the hairband I was wearing and it may feature in some races later in the year. Below is another picture of me struggling, this time down the home straight, just praying for the finish line:
18:23PM: 34:32 (4.6mi, 7:31/mi)
Evening run around Indianapolis from the hotel we were staying at. Lars, Cosby and I decided to do a little run as there wasn't much else to do considering we were staying an extra night in Indianapolis. The run once more was a bit sketchy and we saw some interesting sights of Mid-West America. I wasn't sure if it was the fact we were running, wearing purple long sleeves, or because we were wearing tights but the people were most definitely not giving us the best of looks. Had a good evening chilling with the girls team and was nice to have us all together as a team for once.
Sunday 17th October
REST DAY
Flew back to Portland and girlfriend week kicked off. We drove the bus to the hotel Jenny was staying at (she flew in on Saturday evening) and it was nice to see her after so long!! Spent the day sleeping and watching films, eating chocolate and generally chilling out, just like old times.
Total Weekly Mileage: 85 miles - could have done 90 to 100 but was nice to have the day off on Sunday to relax and spend some time with the missus. Also, needed a little break after the shambles of Pre-nationals to allow myself to recharge and come back fresh and ready for the next few weeks which could make or break my season. Below is a video of the race, not sure if I ever feature in it, because I haven't actually been able to bring myself to watch it! You may notice my team-mate Trevor Dunbar "getting it done" though:
No comments:
Post a Comment