Five weeks since my last race! Five weeks, that is a long time for me. I would normally have raced at the end of February, but we were away in Cagliari, so I have just been getting stuck into training for the last 5 weeks. 2 weeks ago I did my best long run ever, a 36km run with 2x5km just faster than goal marathon pace, some hills and a final average speed of 4:30/km. I was flying all that week, but then the following week I started to feel the fatigue. After a slow 30km run last weekend I was absolutely bushed, so took the week up to Frankfurt half marathon as a down week/ mini-taper to get ready for the race.
I only had 1 half marathon in my schedule before Rotterdam and there is only one goal for me in a half marathon, and that is to run sub1:20. For some reason that has always been more of a dream for me that a sub3 marathon, maybe because it was always close enough to be a realistic long term goal, but was always far enough away that I knew it would be hard work to ever manage it. Last year I surprised myself in Rheinzabern by running a 1:21:51 in a near perfect race for me. That was great, but it was still 112 seconds shy of a sub1:20! This year my best 10k was slightly short of being equivalent of a 1:20HM, so finally breaking through that barrier was not a given. Continue reading “Frankfurt Half Marathon 2016 – PB + Goal Achieved!”
So I hadn't planned an easier week, but that's how it ended up, so I will just have to live with it!
Things started well on Monday with a 10.7km run at 4:48/km. Average HR was 138 which is great, my aerobic base seems to be good. On Tuesday I cycled to the pool in Nieder Olm, swam 2.7km before cycling into town to meet friends for a few beers. It totalled 25km cycling, again pretty decent.
I had Wednesday off work so wanted to do a long ride. There was a wasps nest in my window shutters, so an exterminator had to come around, so i had to wait until that was done. I also had arranged to meet Katja at 2pm and I was tired, so I lounged around and napped instead of riding! I finally got myself out to ride in the late afternoon, though only for 91km at 32km/h on my road bike. It was actually good fun, I really attacked the hills, setting some Strava PBs.
On Thursday I ran late with Katja. It was a pretty relaxed pace. I was in work until late and the weather was hot, so we ran at about 7pm for about an hour.
On Friday I went straight from work to the pool and swam 2.7km again. On Tuesday I had been fast, with my 200m repeats being at 3:25 or so. On Friday I was slow! Repeats were more like 3:50. I guess the water temp (26 vs 20) and clothing (trisuit vs loose shorts) played a part, but I didn't feel so good on Friday either, whereas I was flying on Tuesday!
I should have cycled on Friday evening, but didn't. That left me needing a big ride on Saturday to catch up. I woke up to heavy rain… It dried up by about 11am and I was good to go by 1pm, when an almighty flash storm hit, so I decided that this week could be my easier week instead of next week. So I did nothing on Saturday except nap and generally be lazy!
Sunday was Worms Tri day. I cycled 18km to the start then did the event, see the race report.
Running 26.2km (1204,8km YTD)
Cycling 154.1km (4415,3km YTD)
Swimming 6.2km (87.75km YTD)
Right, here is what I remember, along with what strava/movescount say I did!
Monday I did my 7x1km intervals, I did the last 2 faster and the last 1.5km in one interval instead of 1km.
Tuesday Swimming 2km in Mombach, so 22km cycling there and back too. I seem to remember it being better than I had feared after a long lay off from swimming.
Wednesday: I did some 400m intervals but my calves were feeling dead tight after a few in the Kinvaras, so I went and did some general km repeats instead. Mainly pretty quick, like 3:45 or so pace. was 12.5km at the end at 4:26 pace, not sure the GPS is right with that though.
Thursday: I ran before work my 11.6km route. I noticed that my feet were hurting afterwards, day 1 of Plantar Fasciitis! I decided not to run my planned long run on Friday because of that. If it wasn't called Plantar Fasciitis, I wouldn't have been worried, but it is and I have heard lots of horror stories about it, so I was being cautious! Arne telling me in seminar that my running career is over but i just hadn't realised it yet was too comforting either for some reason!
I went to Hamburg for a weekend of drinking on Friday. I don't think bowling or pool count as exercise, though I did swim 2km and run a single 1km on the treadmill, just to do something and not hurt my feet. That was it for the weekend, not a big training weekend.
Running 35km (702.1km)
Cycling 0km (no chances 1083km YTD)
Swimming 4km (28.25km YTD)
I think I did too much quality in week 3, so I plan to run 1 interval session this week, instead of 2. I should get 2 swims in, especially with coached training being some time during the week. I need to keep plugging away with cycling, I expect my form will come at about the time as the weather improves, then it’ll be all good.
Regarding my weight, I was 79kg yesterday, but somehow 77.9kg today. I think I might be a bit dehydrated, so maybe my weight will go up in the next week, but hopefully not 😉
I think I need to increase the speed of my 1km intervals now that my 10k time has changed a bit. I ran 3:51.5/km yesterday, that’s 15.55km/h. So I will set the treadmill to 15.6km/h for the 7x1km next time I do them.
I have just noticed that this coming week is week 4, I will generally try to do 3 weeks harder followed by one week easy, so that is another reason to only do 1 set of intervals this week, and to cycle more! I need to get to bed nice and early from the get go this week, last week Monday-Wednesday were pretty much write offs because I was so tired.