Monday, July 11, 2005

Last Nights Training and Upcoming HM Notes

Typically after a 10K race I like to take a day or two off to rest the stressed muscles resulting from running much faster than I am accustomed to. But next Saturday is a rather aggressive (read hilly) half-marathon that I will probably need a few days to recover from. So in order to meet my training mileage I have to squeeze in three 14K/8.7M runs in this week. I would prefer to have two days of relative rest before the half-marathon, so I decided to do both my weight training and a run last night.

Now I would not recommend this for most people. I mean, training the day after a fast 10K race really taxes the muscles and believe me I feel it this morning.

In any case I did a light version of my weight training, skipping any that worked the lower body. I then set out on a relatively slow recovery run, concentrating on maintaining a 6:00/K (9:39/M) pace. I did remarkably well, finishing my 14K/8.7M in 1:24:09, which is a 6:01/K (9:40/M) pace.

This is the pace I want to run my next marathon in September.

Summary of Last Night’s Training:

1 set 15 pushups, 1 set 25 sit-ups;
1 set of weight training (WT) exercises;
1 set 15 pushups, 1 set 25 sit-ups;
14K/8.7M run; total time 1:24:09
1 set 15 push-ups, 1 set 25 sit-ups;
Cool down.
Conditions: 16:00; 27C/81F, sunny!
Feeling after training: Muscles really sore and stiff.

Wake-up weight this morning: 75 kg/165 lbs
Weight lost since 01/01/2005: 5 kg/11 lbs
Goal weight by the end of July: 73 kg/161 lbs
Goal weight by Christmas: 70 kg/154 lbs

Other Ramblings:

Next Saturday (16th) I have a rather aggressive (read hilly) half-marathon in Buehlertal-Hundseck in the Black Forest planned. I want to run the race at a much slower pace than normal, partly due to the terrain and partly due to the fact that I have some VERY long training runs coming up over the next 6 weeks. This weekend is also supposed to warm up into the 90’s (F) again, so slow-slow-slow. My goal pace for the HM will be about 6:15/K(10:00/M), or about 45 seconds/K slower than normal.

The half marathon starts at an elevation of 875 meters (2870 feet) and climbs rapidly up to 940 meters (3083 feet), a difference of 65 meters (213 feet). There are also a couple smaller climbs. The course consists of two laps, so participants have to climb these hills twice. Pretty aggressive for this flat-lander.

Here is a view from last year's race:

Anyone want to join me?

I'd love to join you! :-)

I'm doing short runs these days, but had a good one yesterday. And (of course) watched race coverage!
Nice view, but uh, I think I'll leave the hilly races to you, Jack. :)
Holy-bugger, that's hilly! But beautiful :-)
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