The Toronto Watefront Marathon was #10 for me. The race was held on what I would describe as a mildly undulating course. I quite liked the course in fact. No real steep sections, but plenty of opportunity to use different muscles, hence avoiding repetitive use of the same muscles like you do on a flat course. It's a loop course that heads west for around 13 km's before turning around and heading back east, with a couple of deviations and then turning back to the west with around 6 or 7 km's to the finish. The conditions were mild, but extremely windy. The wind was from the west. Heading out I'd estimate the winds were around 25 km/h, but these picked up well above 30-40 km/h for the final 7 km's, which certainly made the going tough for a marathon finish.
Coming into the race with only 7 days recovery from the Chicago Marathon, I was well aware that I'd be entering unknown territory. The quad pain had eased up by Friday and by Saturday I was feeling in reasonable shape.
My race strategy was to run to heart rate, and totally disregard pace. I did manage to avoid looking at the watch timer, although I did glance at the km splits when I heard the beep. Pretty much from the first km, I felt heavy in the legs. Aerobically I was feeling fine and it was hard to refrain from picking up the pace. As I previously mentioned, I knew this wasn't q day to go after PB's. Control, control, control was very much the order of the day. I wanted to use this marathon to get feedback on running to a planned and structured heart rate schedule.
Without going through every detail of the race, I will divide it into 3 stages:
Stage 1
West bound 13 km's or so into the wind. In order to stay within the target heart rate zone, I was only averaging 4:00 km's. I was feeling very relaxed and just hanging in there for he turn so I could run a little more freely with the wind behind me.
Stage 2
With the wind behind me, I was regularly doing around 3:50 - 3:55 km splits. I was still maintaining the target heart rate zones, but running a little slower than I would've expected with a wind like that behind me. Right up to the 35 km mark, I was still feeling good and ready to work hard for the final windward bound section.
Stage 3
The wind was really strong and it was tough to hang around the 4 min km pace. I really enjoyed this final run to the finish though. There was fuel in the tank and I was able to run strongly all the way to the finish. I passed at least 15 or so runners in the final 7 km's and this is always good motivation. My right leg was cramping a little with 3 km's to go, but I ran through it and evn managed a 3:47 final km into the wind and slightly uphill finish. A guy snuck up behind me with around 400 metres to go. We toed it side to side for about 300 metres and I got him by around 15 metres over the final 100 m sprint.
All up, I ran a respectable time of 2:47:35, with splits of 83:29 & 84:06. Fairly even paced and better than the 2:50 time I would've been satisfied with.
Official splits from the website were:
10 km's - 40:01
1/2 - 83:29
30 km's - 1:58:29
35 km's - 2:18:18
40 km's - 2:38:59
Overall place was 56th & M40-44 Age Category - 8th.
Splits from my watch were as follows:
1. 3:47 (133)
2. 3:51 (147)
3. 4:03 (147)
4. 3:52 (148)
5. 3:57 (149)
6. 3:57 (150)
7. 3:57 (150)
8. 3:56 (152)
9. 4:04 (151)
10. 4:02 (153)
11. 3:57 (150)
12. 3:58 (153)
13. 3:58 (153)
14. 3:52 (153)
15. 3:55 (153)
16. 3:56 (155)
17. 3:50 (154)
18. 3:49 (155)
19. 3:44 (157)
20. 3:52 (157)
21. 3:50 (158)
22. 3:54 (159)
23. 3:52 (159)
24. 3:54 (161)
25. 3:54 (159)
26. 3:52 (159)
27. 3:54 (160)
28. 3:51 (161)
29. 3:50 (162)
30. 3:50 (162)
31. 3:53 (162)
32. 3:58 (162)
33. 4:00 (162)
34. 3:58 (164)
35. 3:55 (167)
36. 3:59 (166)
37. 4:01 (166)
38. 3:59 (168)
39. 4:09 (168)
40. 4:07 (168)
41. 4:09 (167)
42. 4:02 (170)
42.650. 3:47 pace (172)
Thursday, October 20, 2011
Saturday, October 15, 2011
Chicago Marathon
What an amazing experience! In the days leading up to the race you would hardly have known that a marathon event was about to take place. There was very little signage around the city and not much in the news either. However come Sunday the city was abuzz with marathon fever. I believe 45,000 people entered the event and 1.7 million people lined the streets of Chicago. The marathon had literally taken over the city. Having never experienced a marathon this big before, I was simply blown away with the excitement. It was probably the most enjoyable marathon I have done so far.
Up until the night before the race, I was unsure about even finishing it. I was very concerned about the forecasted heat and also feeling sore in the hips. Having only landed in the city on Wednesday evening, I still hadn't adjusted to the time zone change and only slept 5-6 hours max in the days leading up to the race. I also overdid the sight seeing and walked upwards of 10 km's each day looking around the place.
The weather forecast was predicted to be 14 - 20 degrees between 7:30 am and 10:30 am, with high humidity and clear skies. I've never raced well in these conditions before so on Thursday I decided to enter the Toronto Marathon, which takes place on 16 October. I spoke to Sean about this before I left and he agreed it wasn't a bad idea. When I got to Chicago, I decided I really wanted to start the race and just do 1 hour at marathon effort and then jog back to the start / finish. I settled on this plan for race day , however the night before the race I heard that heavy winds are predicted for Toronto, albeit with much cooler conditions. This got me thinking all over again and I reverted to the original plan of doing the whole race. I decided that I would need to make sure I am extremely well hydrated and maximize every opportunity during the race to keep my core cool by splashing water over myself.
I was rooming with my mate Craig Lambert. We were up early for a light breakfast and after getting ready we caught a bus to the start. We had planned to catch a cab, but 40 odd thousand other people had the same idea. Luckily plenty of buses were available. We got to the race start area a little after 6 am, dropped our baggage off and headed over to the A corral. The minutes ticked by quite quickly and before you knew it the race was underway.
Due to the warmer conditions, My pacing plan was to run to my heart rate, so I wore my heart rate monitor which I haven't done since my first marathon in 2008. I wanted to keep my heart rate below 150 for the first few km's and not more than the mid 150's up until 1/2 way. There after I hoped to just hold the pace or preferably negative split. Based on this strategy I hoped to go through 1/2 way in under 81 minutes and take it from there. The following heart rate splits were taken from my watch, which show actual versus target. Actual on the left and target on the right. As can be seen, I overdid it a little early on, then settled in okay but couldn't hold on over the final 6 km's or so. My pace slowed as no doubt my glycogen supplies depleted and my hips became extremely sore in the final 10 km's. I was actually feeling fine throughout the whole race but had very little in the tank after 36 km's, when the bodies preservation mechanisms kicked in and forced me to slow down. The initial 30 km's or so offered pretty good cover with buildings etc, but the final 12 km's were tougher in open skies and increasing temperature:
Goal pace 1-3 km's - 3:53
1 - 136 / 144
2 - 147 / 144
3 - 152 / 146
Goal pace 4-11 km's - 3:51
4 - 153 / 150
5 - 153 / 150
6 - 154 / 150
7 - 155 / 151
8 - 156
9 - 156
10 - 155
11 - 156 / 152
12 - 156
13 - 155
14 - 158
Goal pace 15-29 km's - 3:49
15 - 159 / 156
16 - 159
17 - 158
18 - 157 / 157
19 - 156
20 - 157
21 - 157
22 - 159 / 158
23 - 159
24 - 160
25 - 160
26 - 161 / 159
27 - 160
28 - 161
Goal pace to finish - 3:47
29 - 161 / 163
30 - 161
31 - 161 / (3:47) actual pace in brackets
32 - 160 / (3:51)
33 - 161 / 164 (3:46)
34 - 161 / (3:52)
35 - 161 / (3:50)
36 - 162 / (3:51)
37 - 160 / 165 (4:04)
38 - 156 (4:10)
39 - 158 (4:12)
40 - 157 / 166 (4:13)
41 - 156 / (4:15)
42 - 154 / (4:24)
43 - 158 / (4:12 pace)
It is noted that my watch recorded 43 km's instead of 42.195 km's, hence it is probably appropriate to add around 3-4 seconds to each km.
All up I ran a time of 2:44:35, which is over 3 mins off my PB and my 4th fastest time in 8 marathons that I have raced. I placed 233rd and 12th in the M40-44 category. To be frank, I'm very happy with this result. Considering the conditions and knowing that I did this one off my lowest training mileage (averaging only 110 km's per week, I have no complaints.
The plan is now to also do Toronto. I've never before considered such a thing and would've considered 2 marathons in 1 week crazy, but I'm here, I've entered and I have no goal races coming up, so I may as well give it a crack.
Prediction for Toronto is much cooler, 8-12 degrees but strong winds are forecasted. This will be a first. All previous marathons have been in either still conditions or moderate winds at worst.
I iced my sore hips straight after Chicago and this did help. My quads were extremely sore the day after and still sore up until Thursday.
Training for the week has consisted of:
Monday - Rest / walking around New York City
Tuesday - 3 km's in 19:30 - very painful on the quads
Wednesday - Rest / walked around NYC
Thursday - 5.5 km's jogging in a little under 5 min km pace
Friday - Pool 20 mins, which included 6 x 30 secs hard deepwater running without floatation.
Saturday - Jog 20 mins in a little under 4:50 pace
I'm writing this blog in the dark laying in my hotel bed. Power to the building has been gone most of the day. Race starts at 9 am. Alarm is set for 5 am and I'll have a bagel with honey before going back to sleep for a bit and then heading off to the race start. It's blowing big time outside and I'm hoping the weathergods are feeling nice.
I'll wear the chest strap again, but plan to write the heart rate numbers on my arm this time so I don't forget them again. If the wind does howl as predicted, I think it is prudent to run to effort and not even look at the km splits. If I can resist the temptation I might even turn the speed/timer details off.
Up until the night before the race, I was unsure about even finishing it. I was very concerned about the forecasted heat and also feeling sore in the hips. Having only landed in the city on Wednesday evening, I still hadn't adjusted to the time zone change and only slept 5-6 hours max in the days leading up to the race. I also overdid the sight seeing and walked upwards of 10 km's each day looking around the place.
The weather forecast was predicted to be 14 - 20 degrees between 7:30 am and 10:30 am, with high humidity and clear skies. I've never raced well in these conditions before so on Thursday I decided to enter the Toronto Marathon, which takes place on 16 October. I spoke to Sean about this before I left and he agreed it wasn't a bad idea. When I got to Chicago, I decided I really wanted to start the race and just do 1 hour at marathon effort and then jog back to the start / finish. I settled on this plan for race day , however the night before the race I heard that heavy winds are predicted for Toronto, albeit with much cooler conditions. This got me thinking all over again and I reverted to the original plan of doing the whole race. I decided that I would need to make sure I am extremely well hydrated and maximize every opportunity during the race to keep my core cool by splashing water over myself.
I was rooming with my mate Craig Lambert. We were up early for a light breakfast and after getting ready we caught a bus to the start. We had planned to catch a cab, but 40 odd thousand other people had the same idea. Luckily plenty of buses were available. We got to the race start area a little after 6 am, dropped our baggage off and headed over to the A corral. The minutes ticked by quite quickly and before you knew it the race was underway.
Due to the warmer conditions, My pacing plan was to run to my heart rate, so I wore my heart rate monitor which I haven't done since my first marathon in 2008. I wanted to keep my heart rate below 150 for the first few km's and not more than the mid 150's up until 1/2 way. There after I hoped to just hold the pace or preferably negative split. Based on this strategy I hoped to go through 1/2 way in under 81 minutes and take it from there. The following heart rate splits were taken from my watch, which show actual versus target. Actual on the left and target on the right. As can be seen, I overdid it a little early on, then settled in okay but couldn't hold on over the final 6 km's or so. My pace slowed as no doubt my glycogen supplies depleted and my hips became extremely sore in the final 10 km's. I was actually feeling fine throughout the whole race but had very little in the tank after 36 km's, when the bodies preservation mechanisms kicked in and forced me to slow down. The initial 30 km's or so offered pretty good cover with buildings etc, but the final 12 km's were tougher in open skies and increasing temperature:
Goal pace 1-3 km's - 3:53
1 - 136 / 144
2 - 147 / 144
3 - 152 / 146
Goal pace 4-11 km's - 3:51
4 - 153 / 150
5 - 153 / 150
6 - 154 / 150
7 - 155 / 151
8 - 156
9 - 156
10 - 155
11 - 156 / 152
12 - 156
13 - 155
14 - 158
Goal pace 15-29 km's - 3:49
15 - 159 / 156
16 - 159
17 - 158
18 - 157 / 157
19 - 156
20 - 157
21 - 157
22 - 159 / 158
23 - 159
24 - 160
25 - 160
26 - 161 / 159
27 - 160
28 - 161
Goal pace to finish - 3:47
29 - 161 / 163
30 - 161
31 - 161 / (3:47) actual pace in brackets
32 - 160 / (3:51)
33 - 161 / 164 (3:46)
34 - 161 / (3:52)
35 - 161 / (3:50)
36 - 162 / (3:51)
37 - 160 / 165 (4:04)
38 - 156 (4:10)
39 - 158 (4:12)
40 - 157 / 166 (4:13)
41 - 156 / (4:15)
42 - 154 / (4:24)
43 - 158 / (4:12 pace)
It is noted that my watch recorded 43 km's instead of 42.195 km's, hence it is probably appropriate to add around 3-4 seconds to each km.
All up I ran a time of 2:44:35, which is over 3 mins off my PB and my 4th fastest time in 8 marathons that I have raced. I placed 233rd and 12th in the M40-44 category. To be frank, I'm very happy with this result. Considering the conditions and knowing that I did this one off my lowest training mileage (averaging only 110 km's per week, I have no complaints.
The plan is now to also do Toronto. I've never before considered such a thing and would've considered 2 marathons in 1 week crazy, but I'm here, I've entered and I have no goal races coming up, so I may as well give it a crack.
Prediction for Toronto is much cooler, 8-12 degrees but strong winds are forecasted. This will be a first. All previous marathons have been in either still conditions or moderate winds at worst.
I iced my sore hips straight after Chicago and this did help. My quads were extremely sore the day after and still sore up until Thursday.
Training for the week has consisted of:
Monday - Rest / walking around New York City
Tuesday - 3 km's in 19:30 - very painful on the quads
Wednesday - Rest / walked around NYC
Thursday - 5.5 km's jogging in a little under 5 min km pace
Friday - Pool 20 mins, which included 6 x 30 secs hard deepwater running without floatation.
Saturday - Jog 20 mins in a little under 4:50 pace
I'm writing this blog in the dark laying in my hotel bed. Power to the building has been gone most of the day. Race starts at 9 am. Alarm is set for 5 am and I'll have a bagel with honey before going back to sleep for a bit and then heading off to the race start. It's blowing big time outside and I'm hoping the weathergods are feeling nice.
I'll wear the chest strap again, but plan to write the heart rate numbers on my arm this time so I don't forget them again. If the wind does howl as predicted, I think it is prudent to run to effort and not even look at the km splits. If I can resist the temptation I might even turn the speed/timer details off.
Saturday, October 8, 2011
Race Eve
Just checked the weather predictions. Temperature range of 13 - 21 degrees is forecasted from 7 am to 11 am. This is even warmer than predicted a couple of days ago and certainly doesn't alleviate my feeling of nervousness and uncertainty. I'll definitely start the race, but am unlikely to go on with it. My plan is to use it as a training run and soak up the atmosphere of the event. I'll run for an hour and then take a detour and jog across to the finish line to watch the finish. I'll wear my heart rate monitor for a change and see how I react to the heat. If I just happen to handle the conditions okay, I might keep going, but I don't expect this to be case.
Am loving Chicago. For travelling, the weather has been brilliant & it's an impressive city. It was marathon expo day yesterday. Picked up my race bib and checked out the expo. Then went to see Wrigley Field. Whilst I don't follow baseball and have never even heard of the stadium, I'm told it is very famous, so I had to go check it out. I must say that the neighbourhood around there felt like gangster territory & the stadium itself is very old and unimpressive, but given the history it was still worth the visit. Headed back to the city and checked out Millenium Park and back to Navy Pier to ride the Ferris Wheel so I could get up high and take some city sky-line photos. Finished the day off going to dinner with Vlad, Craig & Lachlan at a Pasta Restaurant.
An easy day is planned for today.
Am loving Chicago. For travelling, the weather has been brilliant & it's an impressive city. It was marathon expo day yesterday. Picked up my race bib and checked out the expo. Then went to see Wrigley Field. Whilst I don't follow baseball and have never even heard of the stadium, I'm told it is very famous, so I had to go check it out. I must say that the neighbourhood around there felt like gangster territory & the stadium itself is very old and unimpressive, but given the history it was still worth the visit. Headed back to the city and checked out Millenium Park and back to Navy Pier to ride the Ferris Wheel so I could get up high and take some city sky-line photos. Finished the day off going to dinner with Vlad, Craig & Lachlan at a Pasta Restaurant.
An easy day is planned for today.
Friday, October 7, 2011
Chicago
After nearly 44 years, I've finally made it to the USA. It's early morning here on day 3. For the second night I didn't get enough sleep, just haven't adapted yet to the time zone change.
The weather has been great for travelling, but I'm concerned about it being too warm on Sunday morning for the race. Temperature's of 12-24 degrees are forecasted. Around a high of 19 possibly for the later stages of the marathon. This is certainly higher than I would prefer anyway.
I've registered also for the Toronto Marathon on the 16th as a contingency plan. I don't perform too well in warmer conditions, and the following w/e is forecasted to be cooler. My plan for this Sunday is to enter the race and assess how I am feeling after 1 hour. If okay, keep going, if not jog back and switch to Toronto the following weekend.
Running wise, not much this week.
Mon - 20 mins
Tues - 6 x 1 min's @ a little quicker than 3:20 pace. 12 km's or so all up.
Wed - Rest / Flights
Thu - 6 x 30 sec's @ around 1/2 marathon pace. 7.5 km's all up.
Chicago is a nice place. Has exceeded my expectations. Very clean and plenty to see and do. We did a lot of walking yesterday. I'd estimate over 10 km's. Saw a lot, which included:
- John Hancock Tower;
- Navy Pier;
- Wallis Tower;
- Travelled on the famous Loop;
- Chicago Theatre.
Will post pics when I get back.
Despite actually hating the dizzy heights of tall buildings, I can't resist the temptation to go up them. It's impossible to resist going up what was once the tallest building in the world for 25 years actually. It took me about a dozen attempts but I did finally stand on the sky ledge, but I do confess that I didn't look down.
Off to the expo today & will shortly head out for a 20 min jog.
The weather has been great for travelling, but I'm concerned about it being too warm on Sunday morning for the race. Temperature's of 12-24 degrees are forecasted. Around a high of 19 possibly for the later stages of the marathon. This is certainly higher than I would prefer anyway.
I've registered also for the Toronto Marathon on the 16th as a contingency plan. I don't perform too well in warmer conditions, and the following w/e is forecasted to be cooler. My plan for this Sunday is to enter the race and assess how I am feeling after 1 hour. If okay, keep going, if not jog back and switch to Toronto the following weekend.
Running wise, not much this week.
Mon - 20 mins
Tues - 6 x 1 min's @ a little quicker than 3:20 pace. 12 km's or so all up.
Wed - Rest / Flights
Thu - 6 x 30 sec's @ around 1/2 marathon pace. 7.5 km's all up.
Chicago is a nice place. Has exceeded my expectations. Very clean and plenty to see and do. We did a lot of walking yesterday. I'd estimate over 10 km's. Saw a lot, which included:
- John Hancock Tower;
- Navy Pier;
- Wallis Tower;
- Travelled on the famous Loop;
- Chicago Theatre.
Will post pics when I get back.
Despite actually hating the dizzy heights of tall buildings, I can't resist the temptation to go up them. It's impossible to resist going up what was once the tallest building in the world for 25 years actually. It took me about a dozen attempts but I did finally stand on the sky ledge, but I do confess that I didn't look down.
Off to the expo today & will shortly head out for a 20 min jog.
Sunday, October 2, 2011
Time to watch what I eat!
7 days to go now & time to really back off. This is always a time where I tend to be a bit on edge and eat too much. I wouldn't say I eat any more than usual, but I do need to watch what I eat and how much of it, especially given that over the final week I don't do much running. I've always run every day for the final week leading up to the marathon and I don't envisage this week being any different. Usually I do around 40-60 km's in the 6 days before the marathon, but I'm going to do a little less this time. This marathon preparation has been quite short, only 14 weeks, but in reality only 11-12 weeks as I eased up the week before C2S. Apart from reducing the mileage of my long run and mid-week long run, I haven't really tapered this week. 98 km's for the week, which is about normal for me before a marathon, however in every previous marathon I have been tapering down from an average mileage of 130-160 km's and not 110 km's. Given that I haven't really tapered much, this week I will make sure I do very little. The plan is:
Monday -20 mins jogging;
Tuesday - Progression run, 3 km's jogging, 3 km's easy, 3 km's marathon pace, 3 km's jogging;
Wednesday - 20 mins jogging;
Thursday - 5 x 30 seconds;
Friday - 20 mins jogging;
Saturday - 15 -20 mins jogging.
In total, I'd estimate around 35 km's pre-race.
It will be interesting to see how I go in the race, as this preparation has been so different. The main differences being:
- Low mileage (due to ditching doubles);
- Only 2 races (C2S & W2B 35 km trail race);
- Lots of longer tempo stuff (up to 12 km's);
- Usually I would do a 20 km, 25 km & 30 km marathon pace run in the second last month before the race, but this time I haven't done these;
- Usually I would try and follow the Lydiard periodisation concept of building a base, doing either a hill rep phase or hilly runs, then speed endurance, then peaking and then tapering. The best way to describe this preparation would be to say that I started with decent speed (relative to my ability), slowly built the endurance and speed endurance as I go and then a crash taper and race.
I recognise that I've lost some speed, but I'm not sure how much. I've backed off the effort a little in most tempo runs & interval sessions. My last 10 km race was a 34:20 PB back on June 4, followed by 3 km & 5 km races leading up to the GC Half on 3 July. It would've be handy to have done a recent 10 km race to get a little bit of a read on where I am at, but maybe it's better that I simply don't know.
Anyway, no looking back from here.
Today I did end up going a bit longer than the planned 1 hour easy. 20 km's in 89 mins, it felt pretty cruisy and I've pulled up fine.
Watched the Grand Final today. My team, the mighty Penrith Panthers, weren't playing so I didn't have much enthusiasm for the game. In fact, I fell asleep during the second half and woke up for the last 10 mins. The better team probably won, well from what I saw anyway. Like most people, I tend to follow my team and whoever is playing Manly, but I must say they were probably the more deserved winner given their consistent form all year. I think the Warriors have much to look forward to though with the strength of their playing roster and talent coming through. Not a bad effort to have all 3 grades playing on G/F day. I'm just stoked that we've (the panthers that is) nabbed the warriors coach for next season. Hopefully he can produce the goods with the panthers.
Monday -20 mins jogging;
Tuesday - Progression run, 3 km's jogging, 3 km's easy, 3 km's marathon pace, 3 km's jogging;
Wednesday - 20 mins jogging;
Thursday - 5 x 30 seconds;
Friday - 20 mins jogging;
Saturday - 15 -20 mins jogging.
In total, I'd estimate around 35 km's pre-race.
It will be interesting to see how I go in the race, as this preparation has been so different. The main differences being:
- Low mileage (due to ditching doubles);
- Only 2 races (C2S & W2B 35 km trail race);
- Lots of longer tempo stuff (up to 12 km's);
- Usually I would do a 20 km, 25 km & 30 km marathon pace run in the second last month before the race, but this time I haven't done these;
- Usually I would try and follow the Lydiard periodisation concept of building a base, doing either a hill rep phase or hilly runs, then speed endurance, then peaking and then tapering. The best way to describe this preparation would be to say that I started with decent speed (relative to my ability), slowly built the endurance and speed endurance as I go and then a crash taper and race.
I recognise that I've lost some speed, but I'm not sure how much. I've backed off the effort a little in most tempo runs & interval sessions. My last 10 km race was a 34:20 PB back on June 4, followed by 3 km & 5 km races leading up to the GC Half on 3 July. It would've be handy to have done a recent 10 km race to get a little bit of a read on where I am at, but maybe it's better that I simply don't know.
Anyway, no looking back from here.
Today I did end up going a bit longer than the planned 1 hour easy. 20 km's in 89 mins, it felt pretty cruisy and I've pulled up fine.
Watched the Grand Final today. My team, the mighty Penrith Panthers, weren't playing so I didn't have much enthusiasm for the game. In fact, I fell asleep during the second half and woke up for the last 10 mins. The better team probably won, well from what I saw anyway. Like most people, I tend to follow my team and whoever is playing Manly, but I must say they were probably the more deserved winner given their consistent form all year. I think the Warriors have much to look forward to though with the strength of their playing roster and talent coming through. Not a bad effort to have all 3 grades playing on G/F day. I'm just stoked that we've (the panthers that is) nabbed the warriors coach for next season. Hopefully he can produce the goods with the panthers.
Saturday, October 1, 2011
8 Days to go!
Slight change of plans this morning. Was feeling just a little flat so switched from 3 x 2000 to 3 x 5 mins with 4 mins 30 secs jog recovery. 4 km's warm-up. A little under 3:20 pace for each interval. 3.5 km's recovery. All-up, just 14 km's instead of the 16-20 planned. Reasonably happy with the session, probably around 90% effort I would estimate.
Tomorrow I might run for 90 mins instead of 60 mins.
Relaxing evening with he family tonight. Bbq at my sister's house with Sammy (my better half), Latisha (my youngest girl), Mum, Dad, Steve (my sister's b/f) & Tyler (my sister's grandson), Bbq'd chicken & vegetables for me, with a piece of carrot cake. I was a little envious watching Dad & Steve downing a few glasses of red, but it can wait till after my race. I'll need to research American Beer. I've only ever tried Millers & Budweiser, but always like to try something new.
After Chicago, I plan to go to NY with my mate Craig Lambert for 5 nights, before we both head off in different directions. Craig will be heading to Vegas and I'm thinking Nashville. I love my country music. Still need to organise 5 days of the trip. I tend to leave things to the last minute.
Tomorrow I might run for 90 mins instead of 60 mins.
Relaxing evening with he family tonight. Bbq at my sister's house with Sammy (my better half), Latisha (my youngest girl), Mum, Dad, Steve (my sister's b/f) & Tyler (my sister's grandson), Bbq'd chicken & vegetables for me, with a piece of carrot cake. I was a little envious watching Dad & Steve downing a few glasses of red, but it can wait till after my race. I'll need to research American Beer. I've only ever tried Millers & Budweiser, but always like to try something new.
After Chicago, I plan to go to NY with my mate Craig Lambert for 5 nights, before we both head off in different directions. Craig will be heading to Vegas and I'm thinking Nashville. I love my country music. Still need to organise 5 days of the trip. I tend to leave things to the last minute.
Subscribe to:
Posts (Atom)