2028 BST - I pulled down some statistics from my Edinburgh Marathon Training regimen:
Dates: 11 Jan 2011 - 21 May 2011
Training Runs: 85
Total Distance: 672.04 miles
Calories Burned: 79,954
Avg Speed: 7.4 mph
Avg Heart Rate: 144 bpm (~70%)
Elevation Gain: 29,060 ft
That was a lot of work!!
I took about 2 weeks off after the marathon and didn't run at all. I then started running again doing 5 miles easy. I did that 4 times before beginning my training regimen for my next race. Initially I wasn't sure what I was going to do, but I needed something to work towards, otherwise I'd just get stagnant again. I had signed up for the Marine Corps Marathon in October back in Feb. After giving it quite a bit of thought, I decided I would rather run a race here in the UK. I can run the MCM anytime. And it's too big. 30,000 runners is way to crowded. Maybe a misconception, but I think it might be difficult running for time in a crowd that big.
I decided on the Chester Marathon 9 Oct 2011: http://www.chestermarathon.co.uk. It's limited to 6500 runners so much smaller than the MCM. I think it will be more enjoyable. We're going to make a weekend of it again and do a little sightseeing. I'm also doing the Bristol Half Marathon 11 Sept. I started my new training regimen this week. It's tougher than my last one...and it needs to be to meet my goal time!
My goal for my next marathon is 3:15. I want to run a Boston Qualifying (BQ) time. Since I didn't get it at Edinburgh, I won't qualify for 2012; the cutoff is September sometime. They're changing the qualifying times for 2013, and for my age group that's 3:15. I may not actually run Boston, but I want to know I was good enough! My goal for the half marathon is 1:30, but that's completely secondary to my marathon goal and training. I just want to run it because it's the big race where I live.
I haven't decided how I'm going to chronicle my training from here on out. I do know it will not be daily updates on this blog...too much work. I upload my workouts and make some comments on daily mile which are then posted on facebook, if you are a facebook user. You can follow me here: http://www.dailymile.com/people/PatrickB8#ref=tophd. Daily mile is free. You can join and we can be "friends"! Of course I still use Garmin Connect. If you are interested in that let me know we can work something out i'm sure. Don't abandon the blog though! I will make periodic updates.
About Me
- plbennett70
- Training for the Chester Marathon on 09 October 2011. Going for a BQ!
Sunday, June 19, 2011
Monday, May 30, 2011
Post Marathon
I promised some photos. Click the link at the bottom. I'm taking a couple weeks off. I haven't run since the marathon and I have to admit it feels pretty good to take a break. I'm going to run another marathon in October, I just need to decide which one. I'm also planning on doing the Bristol Half Marathon on 11 Sept.
I am enjoying my time off...training for October starts soon. Will be working towards a 3:15 or better.
Edinburgh Marathon Festival Photo Slide Show
I am enjoying my time off...training for October starts soon. Will be working towards a 3:15 or better.
Edinburgh Marathon Festival Photo Slide Show
Monday, May 23, 2011
Edinburgh Marathon 22 May
The big day. It was indeed the experience of a lifetime. Not knowing really what to expect, it was everything I thought it would be with some unexpected surprises thrown in, both good and bad.
Overall the weekend was fantastic. Tanya, the kids, and I flew up to Edinburgh early Friday morning. We started out very early, leaving the house at 0430 for a 0630 flight! After dropping the luggage off at the hotel and contending with a lost shoe, we had lunch at a local pub and visited the Edinburgh Castle. Afterwards we walked around town a bit looking around and taking in some local color.
Saturday was Tanya's race. She ran her very first 5K. She came in under 40 minutes at 37:38. The kids & I cheered her on as she ran to the finish line. We were very proud of her. We celebrated her achievement with lunch at the Hard Rock Cafe. We went back to the hotel early so I could get ready for my big day and get a good night's rest.
I was up early to make sure I had enough time to get everything done and get to the race in plenty of time. I didn't leave myself enough time at my last race and it was a bit stressful, something I wanted to avoid. I had a little breakfast before leaving the hotel and I arrived at the start in plenty of time. I walked around a bit and sat down for a cup of coffee. After finishing the coffee I headed back to the start and stopped at some mall type place that was open to finish getting ready. It was cool, windy, and raining so it was nice to be able to finish getting ready inside. I turned in my shortly after 0900 and got in line for the toilet. I wanted to do everything I could not to have to stop during the race! I warmed up and stretched and went to the starting pen. The start was pretty organized I thought. Runners lined up in order of predicted finish so it wasn't too bad at the start...everybody around you would be running at about the same pace (theoretically).
I was very excited, anxious, and nervous in the minutes leading up to the start. Excited and anxious because it was my first time, I had prepared and trained well, and I was ready to go! Nervous because it was my first time and I didn't know what to expect. 26 miles over more than 3 hours...impossible to predict conditions 2 1/2 hours into it at mile 18 for example!
The gun went off pretty much on schedule and off I went on my first marathon adventure. I had 4 gels with me and no water. I studied the route previously and there were plenty of water stations. I also made sure I was hydrated prior to starting. Not something I did very well while training. Based on water station locations, I planned to eat the gels at miles 5, 11, 16, and 22. Based on previous training runs, I figured that was adequate.
I was overcome by excitement at the start so I had to remind myself not to start out too fast. I ran just like always had during my training (good advice from my trainer, Paul) and stuck to my planned intensity, 75-80%...since I was so well prepared, I knew that would have me finishing right when I wanted...unforeseen circumstances notwithstanding.
The first few miles went great. I got water at almost all the water stations, actually stopping at the planned intervals to eat the gels. I hadn't practiced "eating on the run" and I didn't want to do it for the first time during the race, although by the end I wished I had.... The gels are quite thick and I didn't want to gag, choke, or trip and fall because I wasn't paying attention to where I was going. I was pretty quick and although I didn't actually time the stops, I'm sure they were less than a minute each.
The weather was pretty good for running. about 10 degrees C at the start, windy (more on that later), partly cloudy with some intermittent showers and a few sunny spells. I wore my long sleeve shirt and during the course of the race I both wished I had worn my short sleeve shirt and was glad I wore long sleeves. The course took us along the beach which was very nice. the view was fantastic. For most of the route there were cheering supporters along the way. The numbers varied from very few to hundreds along the route.
As I reached the halfway mark I was feeling great...better than I had at the same point during my long training runs. Starting at about mile 10 though I did have to pee. Not too bad, but the urge did get worse as the miles wore on. I debated whether or not to stop. I thought for a while that I could just wait until the finish. Worst case I could just "pull over" and go on the side of the road...several other runners did! When I stopped to eat at mile 16, I figured I'd better go. Unfortunately the toilets were all in use and I didn't wan to waste time waiting, so off I went. I'll stop later or just wait until the end.
At about mile 18 the course turned around to double back to the finish. Up to this point we had been running with the wind and it seemed to be getting worse as the race wore on. When we turned around, we were then going into the wind and it was pretty bad. 18-20 knots sustained, gusting higher. Ugh. Like I said though, I was feeling quite good and I had been running at about 85% for a couple miles and I figured I could sustain that level to help make up for the wind. Seemed to be a good strategy. My legs were starting to get sore, but it wasn't too bad...after all less than 8 miles to go! I did make an extra stop to use the toilet. I figured it was prudent to do so. with the wind and fatigue starting to set in, I didn't want to have to contend with having to pee.
The course took a little detour out of the wind but at about mile 20 we made another turn into the wind and were running directly into the wind the rest of the way. It was brutal. Starting to get sore and fatigued but only 6 miles to go. I'll run at 85% as long as I can. I stopped for my last get at mile 22. Fatigue and soreness was really starting to set in, but I was still in good spirits...only 4 miles to go...less than 30 minutes.
At mile 23 the unexpected happened. I got a horrible cramp in my left hamstring. It was very mild at first and I hoped it would pass...but it was not to be. It cramped up so bad I had to stop running and walk. The first thought I had was oh no, I'm not going to finish...I could hardly walk. I didn't know what to do. I was so close to the end!! Ugh! After a few seconds I had to stop walking it was so bad. I stretched it out and massaged it as best I could. That seemed to work...it stopped hurting and I was able to run again. But for how long? I hoped and prayed it would hold out for the remaining 3 miles! As I ran along I could feel little twinges of pain, but they were brief so I kept going. I wasn't sure how hard I could push it so I decided to run at 75-80% where I had trained. Better to finish with a decent time rather than have to walk the last couple miles or not finish at all because I pushed too hard. Even without the hamstring problem, my legs were pretty darn sore!
My hamstring held out and I was able to go the last 3 miles at my desired intensity. Those last three miles were really a struggle! When the finish line came into view I almost started crying! I almost couldn't believe I was going to finish! Crossing the finish line was exhilarating for sure. The sense of relief and accomplishment are almost indescribable. I have to say though...I was in alot of pain. My legs hurt so bad. It was a struggle to keep walking.
I walked through the finish area (unfortunately spectators weren't allowed at the finish area so Tanya & the kids were waiting at the reunion area) and picked up my medal, posed for a picture, picked up my goodie bag, t-shirt, water and banana, and finally my bag, which I dropped at the start. Somewhere along that line there was a girl passing out flyers for another marathon. I said no thanks.
I was overjoyed at finishing the marathon, but I was also in a lot of pain. my whole body hurt. My arms were cramping up a little but my legs hurt the worst. It certainly didn't help that I had to walk 1/4 mile or what ever it was to the reunion area. I certainly wasn't walking very fast! I made it though and I was very happy to see the kids and Tanya. I slowly made my way to the changing area. I was going to shower too but decided against it when I learned the water was cold. It was already cold enough outside with the wind and all. I had gotten a chill during the last rain shower during the race...the rain was cold and as I already mentioned, very windy. I really never warmed up again after that. After changing my clothes I had a beer and then we had to make our way back home.
Not really having a better plan we walked to find a taxi. We stopped and talked to a police officer who gave us directions. Traffic of course was terrible so we kept walking (ugh!) looking for a taxi. Not sure how far we walked, maybe a mile or so. We got lucky and found a taxi not already booked. The nice driver picked us up, took us by the hotel to pick up our luggage and then to the train station to pick up the airport bus. The rest of the journey home was pretty much uneventful except that our flight was late almost an hour because of the windy conditions (see I told you the wind was bad!). That and I was pretty uncomfortable as my legs kept cramping up. Did I mention how sore my legs were?
It was good to get home and sleep in my own bed, but I was in bed 5 minutes and I got horrible cramps in both my thighs. I didn't think I would be able to sleep! I eventually fell asleep though.
So now for what everyone wants to know (if you haven't looked it up already)...My official time was 3:23:55. I beat my goal of 3:30! I was really hoping to run a qualifying time for Boston (3:20) but with the windy conditions and leg cramp I guess it wasn't to be. Maybe next time. I'm elated with my achievement...not bad for the first time I think.
My Garmin data is at the link below. The Garmin time is a little faster than the official because I stopped the timer 4 out the 6 times I stopped (4 gels, 1 pee, 1 cramp...left it running the last gel stop and the cramp stop). You can see the last split into the wind with the cramp I was almost a minute slower than the previous 5 miles. If I hadn't cramped up perhaps I'd be thinking of Boston! Oh well. Now I have something new to work on. In the mean time I am enjoying revelling in my first marathon success. Overall I finished 887 out of 9960 and 259 out of 1912 in my age group (over 40). Finishing in the top 10% overall isn't too shabby. I have included some photos. I'll post some more race photos when I get them.
My legs are still pretty sore today (Monday) but at least I'm not experiencing anymore cramps. I'm already thinking about my next marathon....
Edinburgh Marathon
Overall the weekend was fantastic. Tanya, the kids, and I flew up to Edinburgh early Friday morning. We started out very early, leaving the house at 0430 for a 0630 flight! After dropping the luggage off at the hotel and contending with a lost shoe, we had lunch at a local pub and visited the Edinburgh Castle. Afterwards we walked around town a bit looking around and taking in some local color.
Saturday was Tanya's race. She ran her very first 5K. She came in under 40 minutes at 37:38. The kids & I cheered her on as she ran to the finish line. We were very proud of her. We celebrated her achievement with lunch at the Hard Rock Cafe. We went back to the hotel early so I could get ready for my big day and get a good night's rest.
I was up early to make sure I had enough time to get everything done and get to the race in plenty of time. I didn't leave myself enough time at my last race and it was a bit stressful, something I wanted to avoid. I had a little breakfast before leaving the hotel and I arrived at the start in plenty of time. I walked around a bit and sat down for a cup of coffee. After finishing the coffee I headed back to the start and stopped at some mall type place that was open to finish getting ready. It was cool, windy, and raining so it was nice to be able to finish getting ready inside. I turned in my shortly after 0900 and got in line for the toilet. I wanted to do everything I could not to have to stop during the race! I warmed up and stretched and went to the starting pen. The start was pretty organized I thought. Runners lined up in order of predicted finish so it wasn't too bad at the start...everybody around you would be running at about the same pace (theoretically).
I was very excited, anxious, and nervous in the minutes leading up to the start. Excited and anxious because it was my first time, I had prepared and trained well, and I was ready to go! Nervous because it was my first time and I didn't know what to expect. 26 miles over more than 3 hours...impossible to predict conditions 2 1/2 hours into it at mile 18 for example!
The gun went off pretty much on schedule and off I went on my first marathon adventure. I had 4 gels with me and no water. I studied the route previously and there were plenty of water stations. I also made sure I was hydrated prior to starting. Not something I did very well while training. Based on water station locations, I planned to eat the gels at miles 5, 11, 16, and 22. Based on previous training runs, I figured that was adequate.
I was overcome by excitement at the start so I had to remind myself not to start out too fast. I ran just like always had during my training (good advice from my trainer, Paul) and stuck to my planned intensity, 75-80%...since I was so well prepared, I knew that would have me finishing right when I wanted...unforeseen circumstances notwithstanding.
The first few miles went great. I got water at almost all the water stations, actually stopping at the planned intervals to eat the gels. I hadn't practiced "eating on the run" and I didn't want to do it for the first time during the race, although by the end I wished I had.... The gels are quite thick and I didn't want to gag, choke, or trip and fall because I wasn't paying attention to where I was going. I was pretty quick and although I didn't actually time the stops, I'm sure they were less than a minute each.
The weather was pretty good for running. about 10 degrees C at the start, windy (more on that later), partly cloudy with some intermittent showers and a few sunny spells. I wore my long sleeve shirt and during the course of the race I both wished I had worn my short sleeve shirt and was glad I wore long sleeves. The course took us along the beach which was very nice. the view was fantastic. For most of the route there were cheering supporters along the way. The numbers varied from very few to hundreds along the route.
As I reached the halfway mark I was feeling great...better than I had at the same point during my long training runs. Starting at about mile 10 though I did have to pee. Not too bad, but the urge did get worse as the miles wore on. I debated whether or not to stop. I thought for a while that I could just wait until the finish. Worst case I could just "pull over" and go on the side of the road...several other runners did! When I stopped to eat at mile 16, I figured I'd better go. Unfortunately the toilets were all in use and I didn't wan to waste time waiting, so off I went. I'll stop later or just wait until the end.
At about mile 18 the course turned around to double back to the finish. Up to this point we had been running with the wind and it seemed to be getting worse as the race wore on. When we turned around, we were then going into the wind and it was pretty bad. 18-20 knots sustained, gusting higher. Ugh. Like I said though, I was feeling quite good and I had been running at about 85% for a couple miles and I figured I could sustain that level to help make up for the wind. Seemed to be a good strategy. My legs were starting to get sore, but it wasn't too bad...after all less than 8 miles to go! I did make an extra stop to use the toilet. I figured it was prudent to do so. with the wind and fatigue starting to set in, I didn't want to have to contend with having to pee.
The course took a little detour out of the wind but at about mile 20 we made another turn into the wind and were running directly into the wind the rest of the way. It was brutal. Starting to get sore and fatigued but only 6 miles to go. I'll run at 85% as long as I can. I stopped for my last get at mile 22. Fatigue and soreness was really starting to set in, but I was still in good spirits...only 4 miles to go...less than 30 minutes.
At mile 23 the unexpected happened. I got a horrible cramp in my left hamstring. It was very mild at first and I hoped it would pass...but it was not to be. It cramped up so bad I had to stop running and walk. The first thought I had was oh no, I'm not going to finish...I could hardly walk. I didn't know what to do. I was so close to the end!! Ugh! After a few seconds I had to stop walking it was so bad. I stretched it out and massaged it as best I could. That seemed to work...it stopped hurting and I was able to run again. But for how long? I hoped and prayed it would hold out for the remaining 3 miles! As I ran along I could feel little twinges of pain, but they were brief so I kept going. I wasn't sure how hard I could push it so I decided to run at 75-80% where I had trained. Better to finish with a decent time rather than have to walk the last couple miles or not finish at all because I pushed too hard. Even without the hamstring problem, my legs were pretty darn sore!
My hamstring held out and I was able to go the last 3 miles at my desired intensity. Those last three miles were really a struggle! When the finish line came into view I almost started crying! I almost couldn't believe I was going to finish! Crossing the finish line was exhilarating for sure. The sense of relief and accomplishment are almost indescribable. I have to say though...I was in alot of pain. My legs hurt so bad. It was a struggle to keep walking.
I walked through the finish area (unfortunately spectators weren't allowed at the finish area so Tanya & the kids were waiting at the reunion area) and picked up my medal, posed for a picture, picked up my goodie bag, t-shirt, water and banana, and finally my bag, which I dropped at the start. Somewhere along that line there was a girl passing out flyers for another marathon. I said no thanks.
I was overjoyed at finishing the marathon, but I was also in a lot of pain. my whole body hurt. My arms were cramping up a little but my legs hurt the worst. It certainly didn't help that I had to walk 1/4 mile or what ever it was to the reunion area. I certainly wasn't walking very fast! I made it though and I was very happy to see the kids and Tanya. I slowly made my way to the changing area. I was going to shower too but decided against it when I learned the water was cold. It was already cold enough outside with the wind and all. I had gotten a chill during the last rain shower during the race...the rain was cold and as I already mentioned, very windy. I really never warmed up again after that. After changing my clothes I had a beer and then we had to make our way back home.
Not really having a better plan we walked to find a taxi. We stopped and talked to a police officer who gave us directions. Traffic of course was terrible so we kept walking (ugh!) looking for a taxi. Not sure how far we walked, maybe a mile or so. We got lucky and found a taxi not already booked. The nice driver picked us up, took us by the hotel to pick up our luggage and then to the train station to pick up the airport bus. The rest of the journey home was pretty much uneventful except that our flight was late almost an hour because of the windy conditions (see I told you the wind was bad!). That and I was pretty uncomfortable as my legs kept cramping up. Did I mention how sore my legs were?
It was good to get home and sleep in my own bed, but I was in bed 5 minutes and I got horrible cramps in both my thighs. I didn't think I would be able to sleep! I eventually fell asleep though.
So now for what everyone wants to know (if you haven't looked it up already)...My official time was 3:23:55. I beat my goal of 3:30! I was really hoping to run a qualifying time for Boston (3:20) but with the windy conditions and leg cramp I guess it wasn't to be. Maybe next time. I'm elated with my achievement...not bad for the first time I think.
My Garmin data is at the link below. The Garmin time is a little faster than the official because I stopped the timer 4 out the 6 times I stopped (4 gels, 1 pee, 1 cramp...left it running the last gel stop and the cramp stop). You can see the last split into the wind with the cramp I was almost a minute slower than the previous 5 miles. If I hadn't cramped up perhaps I'd be thinking of Boston! Oh well. Now I have something new to work on. In the mean time I am enjoying revelling in my first marathon success. Overall I finished 887 out of 9960 and 259 out of 1912 in my age group (over 40). Finishing in the top 10% overall isn't too shabby. I have included some photos. I'll post some more race photos when I get them.
Posing with Marshall after the race
Celebrating my new achievement
My legs are still pretty sore today (Monday) but at least I'm not experiencing anymore cramps. I'm already thinking about my next marathon....
Edinburgh Marathon
Saturday, May 21, 2011
21 May
2103 BST - So it has been some time since I last posted. I have been very busy at work, at home, and training. Tomorrow is the big day. I've worked hard and prepared well so things should go fine. It is quite windy here this weekend and probably will be tomorrow. I hope it doesn't affect me too much! With any luck I'll be preparing for Boston next April! I'll post full race details on Monday.
Tuesday, May 3, 2011
03 May - Session 113
2015 BST - Tough outing today getting back into it after my LSD on Sunday. The program for today was a 6 mile fartlek. I did a 1.5 mile warm up followed by 3.5 miles of fartlek, then a cool down. I varied the bursts, from 45 to 90 sec. For some reason I felt very fatigued. Of course it didn't help that I really don't like these kinds of work outs (only two more interval days left...not that I'm counting). I did the best I could although I was really sucking on the last interval, which I did for two minutes. Overall a pretty good workout though.
My arm/shoulder (not sure exactly how to pinpoint or describe) still was pretty sore all day today, and it's pretty sore right now, although less than before. It was bothering me a little as I began my run, but the longer I ran, the less it bothered me. I wonder if it's sore from me clenching the muscles when I'm doing the interval training. I noticed I was doing that when I first started the program. The last two weeks have been pretty intense so maybe I've been doing something with my arm that I'm not realizing. We'll see how it goes. I probably will skip my SnC tomorrow so I can be ready for Friday.
Edinburgh Marathon Training Session 113
My arm/shoulder (not sure exactly how to pinpoint or describe) still was pretty sore all day today, and it's pretty sore right now, although less than before. It was bothering me a little as I began my run, but the longer I ran, the less it bothered me. I wonder if it's sore from me clenching the muscles when I'm doing the interval training. I noticed I was doing that when I first started the program. The last two weeks have been pretty intense so maybe I've been doing something with my arm that I'm not realizing. We'll see how it goes. I probably will skip my SnC tomorrow so I can be ready for Friday.
Edinburgh Marathon Training Session 113
Monday, May 2, 2011
2 May - Session 111
1121 BST - I reached another milestone yesterday...21 miles. I liked running at the Downs so much that I went back for Sunday's LSD. Running around and around for 21 miles did get a little monotonous, but it was better in many ways than where I usually do my LSDs. The toilet came in handy too!
Overall my run was fantastic. My conditioning is right where in needs to be. I have commented on this many times before, but I am very surprised at how well this program has worked. I almost can't believe how fast I was yesterday. I have to admit though the last 2 or 3 miles were pretty tough and I could feel that I laboring more to maintain the same intensity. My legs were sore and I was really getting tired. And to think on race day I will have 5 more miles to go!! I have a good idea now though how it will be for me at the race. I do feel like I could have done the additional 5 miles without too much difficulty. I ate 3 gels along the way at 6, 12 and 18 miles. I would have eaten another one I think If I were to do the last 5 miles. I need to figure out how I am going to carry them. With my little set up have been using recently I can only carry 3.
Ironically, the body part the hurt the most when I was done (and still really hurts today) was my arm/shoulder. I have no idea what I did to it, but I can't even lift my arm above my head without pain. My legs were sore of course, but didn't hurt as much as my arm. They (legs) are feeling much better today. My ankle is getting better too. It still bothers me a little, but it is definitely getting better.
The race is 3 weeks away. I have about a week of high intensity workouts left then the program starts to taper. My Wednesday runs have already been tapering the last couple of weeks. Next Sunday is my last LSD...a "dress rehearsal" for the race of sorts: 20 miles at marathon pace, 75-80%. I was at the low end of marathon pace yesterday so I have a pretty good idea how that feels over the long haul so there shouldn't be any surprises.
I'm resting today. It's a public holiday here in Britain. The family and I are going to check out a local carnival.
Edinburgh Marathon Training Session 111
Overall my run was fantastic. My conditioning is right where in needs to be. I have commented on this many times before, but I am very surprised at how well this program has worked. I almost can't believe how fast I was yesterday. I have to admit though the last 2 or 3 miles were pretty tough and I could feel that I laboring more to maintain the same intensity. My legs were sore and I was really getting tired. And to think on race day I will have 5 more miles to go!! I have a good idea now though how it will be for me at the race. I do feel like I could have done the additional 5 miles without too much difficulty. I ate 3 gels along the way at 6, 12 and 18 miles. I would have eaten another one I think If I were to do the last 5 miles. I need to figure out how I am going to carry them. With my little set up have been using recently I can only carry 3.
Ironically, the body part the hurt the most when I was done (and still really hurts today) was my arm/shoulder. I have no idea what I did to it, but I can't even lift my arm above my head without pain. My legs were sore of course, but didn't hurt as much as my arm. They (legs) are feeling much better today. My ankle is getting better too. It still bothers me a little, but it is definitely getting better.
The race is 3 weeks away. I have about a week of high intensity workouts left then the program starts to taper. My Wednesday runs have already been tapering the last couple of weeks. Next Sunday is my last LSD...a "dress rehearsal" for the race of sorts: 20 miles at marathon pace, 75-80%. I was at the low end of marathon pace yesterday so I have a pretty good idea how that feels over the long haul so there shouldn't be any surprises.
I'm resting today. It's a public holiday here in Britain. The family and I are going to check out a local carnival.
Edinburgh Marathon Training Session 111
Saturday, April 30, 2011
30 April - Sessions 108 - 110
1945 BST - Thursday (session 108) was interval day. 12x90 seconds with 90 second recoveries. I wasn't able to use the track yet again. This time I had a partner, but the track was already booked and they were using all the lanes. Oh well. decided to run the loop around Axa again. I actually like it. It's more challenging than the track because it isn't flat. Since it's all on the same side of the road, traffic isn't too much of a concern. You just have to watch the two car park exits. At this time of day it was fine.
It was a little warm, but not as warm as last week so that was good. When I started off and did the first couple of intervals, I didn't think I quite had it. I felt like I was really struggling. I kept going though as best I could. On the first two or three laps my heart rate barely reached 90%. After that I reached >90% no problem and it wasn't coming down so fast...and I was getting fatigued. I did 6 intervals without walking. After that I walked a little bit after each interval to get my HR down. I still felt I wasn't doing that well.
When I reviewed the data I was pretty surprised when I saw I ran every fast split at less than 6 min/mile. The first thought I had was "who is this fast guy wearing my Garmin!" This is just amazing. I couldn't believe it. Needless to say I was more than pleased with my performance. I really never thought I would be doing this well. Well worth the frustration and effort.
Friday was my routine SnC day. 30 minute warm up in the pool followed by my standard TRX workout. And no I didn't go to the royal wedding nor did I receive an invitation. I watched it on TV like most of us common folk!
Saturday I ran another 3 mile aerobic test to see how I have been progressing. All 4 of us climbed in the car and we drove by our friends Tim and Heather's house. They live next to the Clifton Downs (I think that's what it's called) which is a rather large park that is great for running. Tim is training for an upcoming 10K. He and Tanya ran together while I ran my test. They did quite well. It was good for both of them to run together...they helped each other in different ways. I ran my test...20 minute warm up @ 65% followed by the 3 miles @ 70% and a cool down at the end. I thoroughly enjoyed running at this park. I liked it so much I am going back tomorrow morning for my LSD. I ran 3 laps today and I figure 21 miles (tomorrow's session) is not quite 10 laps. I liked it so much the prospect of doing 10 laps doesn't bother me a bit. That's how nice it is. And they have a toilet :) I'm not sure if it will be open tomorrow morning, but even if it isn't there are a lot of secluded bushes!
Anyway, when I reviewed the data I was a little bit disappointed. My 70% pace was the same as 4 weeks ago ~7:40. I thought it might have been 5 or 10 seconds better. It was a little more difficult finding a "groove" this morning. The route around the park wasn't flat and the breeze was fairly brisk. It probably wouldn't have mattered though, which is ok. I did however, make significant improvement at 65%...about 50 sec/mile. Wow. I'm not sure what access you have when looking at my garmin data (if you even look :) ) but if you go to activities you can tick the little boxes on the left hand side and compare activities at the top. It's pretty neat feature and you can easily see my progress. Just in case you don't want to do that, I included the link to my last test (Session 82)
Thursday's Intervals:
Edinburgh Marathon Training Session 108
Saturday's 3 mile aerobic test:
Edinburgh Marathon Training Session 110
3 mile test 4 weeks ago:
Edinburgh Marathon Training Session 82
It was a little warm, but not as warm as last week so that was good. When I started off and did the first couple of intervals, I didn't think I quite had it. I felt like I was really struggling. I kept going though as best I could. On the first two or three laps my heart rate barely reached 90%. After that I reached >90% no problem and it wasn't coming down so fast...and I was getting fatigued. I did 6 intervals without walking. After that I walked a little bit after each interval to get my HR down. I still felt I wasn't doing that well.
When I reviewed the data I was pretty surprised when I saw I ran every fast split at less than 6 min/mile. The first thought I had was "who is this fast guy wearing my Garmin!" This is just amazing. I couldn't believe it. Needless to say I was more than pleased with my performance. I really never thought I would be doing this well. Well worth the frustration and effort.
Friday was my routine SnC day. 30 minute warm up in the pool followed by my standard TRX workout. And no I didn't go to the royal wedding nor did I receive an invitation. I watched it on TV like most of us common folk!
Saturday I ran another 3 mile aerobic test to see how I have been progressing. All 4 of us climbed in the car and we drove by our friends Tim and Heather's house. They live next to the Clifton Downs (I think that's what it's called) which is a rather large park that is great for running. Tim is training for an upcoming 10K. He and Tanya ran together while I ran my test. They did quite well. It was good for both of them to run together...they helped each other in different ways. I ran my test...20 minute warm up @ 65% followed by the 3 miles @ 70% and a cool down at the end. I thoroughly enjoyed running at this park. I liked it so much I am going back tomorrow morning for my LSD. I ran 3 laps today and I figure 21 miles (tomorrow's session) is not quite 10 laps. I liked it so much the prospect of doing 10 laps doesn't bother me a bit. That's how nice it is. And they have a toilet :) I'm not sure if it will be open tomorrow morning, but even if it isn't there are a lot of secluded bushes!
Anyway, when I reviewed the data I was a little bit disappointed. My 70% pace was the same as 4 weeks ago ~7:40. I thought it might have been 5 or 10 seconds better. It was a little more difficult finding a "groove" this morning. The route around the park wasn't flat and the breeze was fairly brisk. It probably wouldn't have mattered though, which is ok. I did however, make significant improvement at 65%...about 50 sec/mile. Wow. I'm not sure what access you have when looking at my garmin data (if you even look :) ) but if you go to activities you can tick the little boxes on the left hand side and compare activities at the top. It's pretty neat feature and you can easily see my progress. Just in case you don't want to do that, I included the link to my last test (Session 82)
Thursday's Intervals:
Edinburgh Marathon Training Session 108
Saturday's 3 mile aerobic test:
Edinburgh Marathon Training Session 110
3 mile test 4 weeks ago:
Edinburgh Marathon Training Session 82
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