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So its been raining hard and cursing self very much that I don’t have a pair of trail shoes. Half marathon bound to be super muddy so I can’t imagine I’ll be doing too much ‘running’ per se. bah.
Potential trail shoes:
Montrial’s Continental Divide: favourite of the ultra-runners:
http://www.montrail.com/Subcategory.aspx?top=2&cat=-1
Inov-8 Roclite 282:
http://www.inov-8.com/Products-Detail.asp?PG=PG1&P=5050973001&L=26
Pre-race Nutrition
Probably ought to have started carbo-loading 2-3days before the race, but assuming I’m not too nervous before the race
eating for last meal: Rice, beans, carrots, lentils, peas, fish
breakfast: porridge, banana, apple
just before race: Mars Bar
during race: jelly babies and squash (no hi-tec gels!)
just after: lucozade sport and some cake
RW schedule: 1 mile jog, 1 mile tempo, 1 mile jog.
Zone one to over Vauxhall Bridge, then 170-180bpm along the Northern embankment to Battersea Bridge (1 mile): 9:35mins. Also quite slow! jogged back to bridge in zone 2 then home in zone 1. Completed the 4 miles in around 40mins, which could mean whole marathon at that variation on pace possible in 2:15ish…?!
Clarendon Half map route:
http://www.mapmyrun.com/run/united-kingdom/salisbury/winchester/673656322
yay! hilly!!
Haven’t got trail shoes and concerned by weather report – light showers on Saturday, although sunny intervals on Sunday, but in mud vs blisters, have to stick with the road shoes and slide about…
RW schedule: 3miles:
Warm up to Vauxhall Bridge.
From bottom of Vauxhall Cross where bridge starts started stopwatch and ran in Zone 1 to Victoria (post box) which is c1 mile: 12 mins! Almost exactly the same back so very slow indeed :(
Impromtu trip to Iceland, get to test out the effectiveness of the winter kit: need windproof jacket as top doesn’t pass muster at sub-zero degrees! Also there are no pockets at all so phone carried in gloves. Note that hands became quite hot quite quickly but warm hat was still good.
Run one: 30 mins around a really nice big park at the back of the hostel; rock garden, sculptures, trails, frost!
Run two: Windor schedule was 60min run / RW schedule was 9-10miles. Forced self with much reluctance out the door after an 11 hour tour of the South Shore, when it was very windy, dark and cold, and did 4 loops around the Cathedral and along the main shopping street of Reykjavic (?Lauvenauger?) for 1 hr 20mins – although doubt it was anything like 9miles. V hungry, cold and tired so went back for rice and thai chicken!
Windsor cancelled this year, 2 weeks to go, due to Foot and Mouth.
Instead running this: Clarendon Way half-marathon
http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=1&EN=35175
http://www.clarendon-marathon.co.uk
Something else that looked fun: Four-day Cyprus Challenge
http://www.209events.com/event.php?event=66
Zone 1: 10.5 miles in 2hr 10mins (incl some stoppage for drinking)
The longest run I’ll do before race (now the Clarendon Way marathon, Windsor canx due to Foot & Mouth outbreak)
Ran over Vauxhall bridge, Victoria, all the way around Hyde Park (just after the Hydro Active womens 10K was on!), pask Kensington Palace, past Albert Hall, Harrods, Sloanes Sq, Chelsea Bridge, Battersea Park, Battersea Bridge, Northen embankment, Vauxhall, Oval.
Very hard work, at the 1:15 mark started to feel quite tired but perked up again. Very crowded streets and as per usual, everyone was running faster than me :(
Nice sunny weather though…
Feel crap; tired from journey home from Spain and very long day at work. Push self out the door in the dark to fartlek: 7mins zone 3, 2 mins rest x 4.
Was much better than expected, ran well, making the last effort 10mins duration. Could be due to the Mars Bar I gobbled on the warm up :D
Notice that zone 3 was harder to attain than before (unsurprising since zone adjustment) but still felt comfortable at c180bpm.
Warmed up to Vauxhall then fast towards Westminster Bridge and over to come back south on the Albert Embankment, round three times to complete the session. Estimate (although very poor at being attentive) that I ran a 7min mile. Very pleased although don’t expect this to be sustainable over 13miles!
Zone one is now consistently being run at c 150-155bpm, albeit gently, than walked.
Windsor schedule suggested this be 4 x 2min fast paces, 2 mins rest, but follow suggested session pacing from RW. Windsor also suggests a 20min fast run, but no time tomorrow with current commitments, and don’t wish to do 2 hardish sessions in succession…
Completed 5 runs or so in Xabia environs, including fabulous trails around the back of Tosalet in Grenadella, through woods and some fierce hills in the sunshine. The run up and over the fire tower was quite a challenging start to a run, last run achieved a slow but steady-pace run up to the top peaking at 181bpm.
As going was so undulating, could’t carry out a zone-specific workout, so ran gently and evenly and completed my last run in 1hr 45mins, when ran out of water. Road running shoes were fine, even with loose stones underfoot.
Missed out one workout scheduled the day after the mamouth 10.5mile run the previous Sunday / the day we flew out, a 30min ‘fast-pace’. Instead throughout Spanish trip, ran for ’slow-pace’ for the alloted time and ran the last 10mins at a fast / hard-pace which felt fine and remained in Zone 3.
RW schedule suggests a 9-10mile run, Winsdor suggests 70min, but concern that training will fall behind in Spain, and would like a confidence booster to know I can take on the distance.
Run the 7.5miler run around Clapham, Tooting Bec and Wandsworth Commons and add the extra 1.75miles x 2 there and back from Oval so must be 10-11miles, all at zone one HR at c155bpm, took 2hrs 15mins (this includes stopping to buy a drink in Clapham!). Feel like I could do another 2-3miles, although just at that pace.
Assume that I will be able to go a bit faster on the half-marathon day, but even so will mean finishing at 2:35-2:40. Not so bad – at least won’t be the very last person!?
Subjective feeling 6-7/10
Why do men think its ok to make kissy noises when I run?
Magnificent hill-session,
13mins to Denmark Hill / Grove Rd and completed 7 x 200m hills
Attained 198 as Max HR, subjective feeling 4/10 ie felt hard but comfortable (went a bit further on the last effort)
new HR zones for 198 bpm:
60% = 139
65% = 146
70% = 154
75% = 161
80% = 168
85% = 176 – tempo: half-marathon pace
90% = 183 – 10K pace
95% = 191
60-70% 139-154
70-80% 154-168
80-90% 168-183
nb: if 176 bpm is my half-marathon pace, I’m shafted!
nb2: note that my medium-paced run around Battersea averaged around 150bpm then this is now in my zone 1, so have I actually completed any proper medium-paced runs?! And that felt subjectively hard enough after 1 hour…
