A solid week with 115k. Worked up the daily runs to 18k this week to give 72k during the week. Decided against a 50 long run and opted for just a 31k cruise on Saturday arvo which I did in 2:31, not fast but comfortable. Sunday was 7k in the morning and 5k in the evening all easy running, played cricket in the afternoon too.
I began the taper on Friday and It occured to me that the only way I can improve my performance on Sunday now is to rest up. Averaged 111.6k/week over the last 8 weeks, which includes a 69k week for the half, so I am confident in the training that I've done. I know I'm not in the best shape of my life but I'm happy with where I am at this stage of the year.
Looking at the forecast it's 41 for Sunday! I'm sure it will get cooler as the week progresses but regardless it WILL BE HOT so the race changes dramatically. The day is all about survival and hopefully pick it up when the breeze kicks in and the sun goes down. I think the IM Marathon last year will help me out as it was about 40 that day out on the course and I felt that I coped alright. The mantra for the day will be HYDRATE HYDRATE HYDRATE!!! Can't wait.
Nate
I am a 27yr old ultra runner from Rockingham WA, married to Kate and we have a son called Noah. I run because I have a passion for it and I find freedom in pushing the limits of my ability.
Sunday, February 21, 2010
Monday, February 15, 2010
A good week
Not a bad week this week with 127k done after the HM last weekend. Had a few easy runs early in the week and my attempt at a speed session was fairly average mainly because I was still sore from the half. 8 x 400 w/ 200 float done in 20:05 (4.8k) so not quick but it was my first real speed session in about 7 months. Was lapping in about 90s.
Thursday's 17k was great, running to netball to watch Noah while Kate played. Got to the court (8.5k) in 37:05 which I was happy with and then just an easy run home in 41:xx. This will be a regular session I think so I look forward to reducing that time in what will be a true tempo session.
Sat long run was a shocker. Worked all day and was on my feet for most of it. Arrived home just after 6pm and left about 6:30. I hadn't had a lot to eat but was trying to drink plenty of sustagen during the early stages. Ran to the track and found it had to get going and my stomach wasn't feeling great. As the sun went down I decided that I didn't really feel safe running around a public oval in the dark in a dodgy area so put the foot down and focused on knocking out 20k on the track then head home and off on a trail run. I was so exhausted that by the time I got home (26k) I knew I had to eat something. Sat down for 25 min and wolfed down some food and then headed out for another couple of hours. The last 21k wasn't my best running but I survived to finish the 47k in 4:26 (not including the break). Backed up with 10k easy the following day.
I want another 130k+ week this week then a taper for the 12hr of 30min a day. Will look to do a lot of circle running this week to get some last minute prep for the 12hr. I want a minimum of 100k during the 12hr and really I'd like to post 110k+, but I'll just try and keep moving and see what happens. Details for the week are below
Thursday's 17k was great, running to netball to watch Noah while Kate played. Got to the court (8.5k) in 37:05 which I was happy with and then just an easy run home in 41:xx. This will be a regular session I think so I look forward to reducing that time in what will be a true tempo session.
Sat long run was a shocker. Worked all day and was on my feet for most of it. Arrived home just after 6pm and left about 6:30. I hadn't had a lot to eat but was trying to drink plenty of sustagen during the early stages. Ran to the track and found it had to get going and my stomach wasn't feeling great. As the sun went down I decided that I didn't really feel safe running around a public oval in the dark in a dodgy area so put the foot down and focused on knocking out 20k on the track then head home and off on a trail run. I was so exhausted that by the time I got home (26k) I knew I had to eat something. Sat down for 25 min and wolfed down some food and then headed out for another couple of hours. The last 21k wasn't my best running but I survived to finish the 47k in 4:26 (not including the break). Backed up with 10k easy the following day.
I want another 130k+ week this week then a taper for the 12hr of 30min a day. Will look to do a lot of circle running this week to get some last minute prep for the 12hr. I want a minimum of 100k during the 12hr and really I'd like to post 110k+, but I'll just try and keep moving and see what happens. Details for the week are below
Sunday, February 7, 2010
Rest week/Taper
I felt I needed a rest week after a pretty solid 3 weeks and that was good as it coincided with the Busselton 1/2 on Sat. A few shorter runs during the week and a good run in Kings Park on Wednesday morning. Had an average race on Saturday, started right on pace for the first 5k and held a good pace to half way. I just seemed to fade over the last 10k and couldn't really get going as the legs felt pretty heavy. Finished in 1:26.15 which is 2 min down on last year.
I decided to have another rest on Sunday as I had to work in the morning and I know the next 2 weeks will be pretty big leading up to the 12hr race on the 28th. It's getting darker in the mornings now so it's that much harder to get up at 4:30 now, just gotta push through. Weekly log is below:
I decided to have another rest on Sunday as I had to work in the morning and I know the next 2 weeks will be pretty big leading up to the 12hr race on the 28th. It's getting darker in the mornings now so it's that much harder to get up at 4:30 now, just gotta push through. Weekly log is below:
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