42.2 k = 2:35:01 & 54th overall. conditions hot hot hot!!! & windy.
Splits = 5k 18:18/ 10k 36:25 (18:06) /15k 54:36 (18:10) /20k 1:12:30 (17:54) / 25k 1:31:00 (18:29)/ 30k 1:49:33 (18:32)/ 35k 2:08:03 (18:29)/ 40k 2:27:18 (19:15)/ 42.2k 2:35:20 (8:02). Actual chip time 2:35:01.
Race report to follow soon.
Monday, September 25, 2006
Tuesday, September 19, 2006
Final week before Berlin
Mon am - rest
Mon pm - rest. Went to Milton Keynes Bowl for Robbie Williams concert, along with 100,000 others - massive! I give RW credit tho - he certainly knows how to entertain. Home by 2am.
Tue am - rest
Tue pm - 'Half a Mona' 1x90sec/ 1x60sec/ 2x30sec/ 2x15sec with equal float 15min WU & WD.
As for remainder of week;
Tomorrow - easy 45mins
Thursday - easy 35mins including 6x30sec
Friday - rest
Saturday - easy 15 - 20mins in morning.
Sunday race day - Plan to go through halfway in 76mins & bring it home for a 2:35. Its going to hurt! I know I haven't done the speed work, but am hoping that my tempo runs, long runs & the halfs ive raced will be enough to get me through, & guts of course!
Mon pm - rest. Went to Milton Keynes Bowl for Robbie Williams concert, along with 100,000 others - massive! I give RW credit tho - he certainly knows how to entertain. Home by 2am.
Tue am - rest
Tue pm - 'Half a Mona' 1x90sec/ 1x60sec/ 2x30sec/ 2x15sec with equal float 15min WU & WD.
As for remainder of week;
Tomorrow - easy 45mins
Thursday - easy 35mins including 6x30sec
Friday - rest
Saturday - easy 15 - 20mins in morning.
Sunday race day - Plan to go through halfway in 76mins & bring it home for a 2:35. Its going to hurt! I know I haven't done the speed work, but am hoping that my tempo runs, long runs & the halfs ive raced will be enough to get me through, & guts of course!
Tuesday, September 12, 2006
Inside 2 weeks to Berlin Marathon
Mon am - Physio
Mon pm - Easy 11k 48mins Hyde Park
Tue am - rest
Tue pm - 4x1k with 90sec recovery splits = 3:14/3:10/3:06/3:02. WU 19mins/ WD 27mins. Wanted to do 5 reps, but didn't have it for the 5th.
Wed am - rest
Wed pm - 20k 80min through London in stormy conditions + 2k run to & from Hyde Park (where run start run from).
Thur am - rest
Thur pm - no running, a bit run down
Fri am - rest
Fri pm - rest
Sat am - rest
Sat pm - 90mins with Phill Sly along the Thames from Hammersmith
Sun am - 75mins 12.5 miles with the Thames guys at Richmond Park
Total weekly ks = 90k approx.
Mon pm - Easy 11k 48mins Hyde Park
Tue am - rest
Tue pm - 4x1k with 90sec recovery splits = 3:14/3:10/3:06/3:02. WU 19mins/ WD 27mins. Wanted to do 5 reps, but didn't have it for the 5th.
Wed am - rest
Wed pm - 20k 80min through London in stormy conditions + 2k run to & from Hyde Park (where run start run from).
Thur am - rest
Thur pm - no running, a bit run down
Fri am - rest
Fri pm - rest
Sat am - rest
Sat pm - 90mins with Phill Sly along the Thames from Hammersmith
Sun am - 75mins 12.5 miles with the Thames guys at Richmond Park
Total weekly ks = 90k approx.
Thursday, September 07, 2006
Inside 3 weeks to Berlin
Mon am - rest
Mon pm - rest
Tues am - rest
Tues pm - 11k easy 45mins Hyde Park
Wed am - rest
Wed pm - 11k easy 48mins Hyde Park
Thur am - rest
Thur pm - Mona Fartlek Hyde Park covering close to 6k. WU 14min/ WD 17:47
Fri am - rest
Fri pm - rest
Sat am - rest
Sat pm - 5x1k 60sec recovery splits = 3:06/3:02/3:01/3:05/3:01. WU 18:48/ WD 20:05
Sun am - 1hr45min long run 25k in London
Sun pm - rest
Weekly total = 75.5k
Mon pm - rest
Tues am - rest
Tues pm - 11k easy 45mins Hyde Park
Wed am - rest
Wed pm - 11k easy 48mins Hyde Park
Thur am - rest
Thur pm - Mona Fartlek Hyde Park covering close to 6k. WU 14min/ WD 17:47
Fri am - rest
Fri pm - rest
Sat am - rest
Sat pm - 5x1k 60sec recovery splits = 3:06/3:02/3:01/3:05/3:01. WU 18:48/ WD 20:05
Sun am - 1hr45min long run 25k in London
Sun pm - rest
Weekly total = 75.5k
Sunday, September 03, 2006
21st Nike Budapest Half Marathon
A good race in 28degs & humid conditions. Fantastic course passing some great/ historic land marks. The couse was majority flat with the only inclines being onto the bridges that crossed the Danube River. Although, it is a course that can be subject to very windy conditions & today there was a bit of a head windy for majority of the race.
Went throught 5k 16:38 10k 33:56 & finished in 72:48 and a new PB! Now time for a few beers & some goulash!
Felt strong all the way & never felt out of my comfort zone - didn't once think "have a gone out to quick? can I hold on?" Passed about 5 or 6 runners in the last 6k (no one passed me). It was wonderful seeing & hearing my sister Megs cheering me on at the 13k mark. She was great support on race day. Felt I kept a consistant tempo going in second half, even though the finishing time doesn't really reflect that. Probably lost a bit due to the head wind. Didn't ever tap into a group - was mainly on my own.
Confident leading into Berlin now & that I could possibly run a PB there too.
Budapest, an awesome city to visit - so rich in culture & so deep in history.
Went throught 5k 16:38 10k 33:56 & finished in 72:48 and a new PB! Now time for a few beers & some goulash!
Felt strong all the way & never felt out of my comfort zone - didn't once think "have a gone out to quick? can I hold on?" Passed about 5 or 6 runners in the last 6k (no one passed me). It was wonderful seeing & hearing my sister Megs cheering me on at the 13k mark. She was great support on race day. Felt I kept a consistant tempo going in second half, even though the finishing time doesn't really reflect that. Probably lost a bit due to the head wind. Didn't ever tap into a group - was mainly on my own.
Confident leading into Berlin now & that I could possibly run a PB there too.
Budapest, an awesome city to visit - so rich in culture & so deep in history.
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