Tuesday, January 31, 2012

Week 4 - Easy Week - 11 Weeks to Marathon

There are now 11 weeks to the Canberra Marathon and this is a pull-back week (aka an easy week) where I run less kms in the week and my long run will be much shorter.

Monday - speedygeese training at Parliament House
I started the morning with a 1km swim. This takes me about 28 minutes. I'm not a fast swimmer but it does seem to be a good gentle exercise for me and at the moment I'm avoiding overuse of my sore wrist.
The speedygeese session tonight was back to the rose garden after our warm up for more 200m sprints on the flat grass beside the road incorporated in a 440m undulating loop. We were divided into two groups, the faster ones running 12 loops in 2:30 while the rest of us ran 10 loops in 3mins - still quite challenging in the heat. I didn't manage to catch Cookie until the 10th loop this week. I remember when I used to catch her on the 5th. Either she has become much faster or I have become much slower or perhaps it's a combination of the two! 
I was definitely running with tired legs after the big weekend.
Total distance: 8.4km

Tuesday - Two Runs!
This morning Margaret and I drove to Black Mountain Peninsula for Tuesday group. The run this week was from Black Mountain Peninsula to Haig Park so it was a flat course but quite a pleasant one with shady trees on the way. I started with Marg but ended up running with Marilyn and finishing alone when she slowed down. It was still a relatively slow run but that's what I needed for this morning. I couldn't stay for morning tea today as, after a quick shower and change, I had to rush off to the airport to pick up a friend.
Total distance: 10.2km

Canberra Runners' Club Summer Series Run No 1
In the late afternoon I drove to the first of the summer series for 2012 starting at 6.15pm at Stromlo Forest Park. Earlier it had been really hot and sunny but just after 6pm the wind picked up, the clouds came out and the temperature dropped. That course is very exposed and it is not at all pleasant on a very hot day so we were very lucky when it was so much cooler - pity about the wind though. I had hesitated about running twice in one day and my hamstring certainly felt tight and sore at the start. However, I ran through the pain and although I was slow it wasn't as painful as it could have been. The grass felt quite good underfoot as there are no longer all the potholes that used to be there. It is definitely a hilly course though, especially the second time you have to run the undulations. 
I do enjoy going to these runs as it's a great opportunity to catch up with heaps of running friends including some I only see very rarely. Yes, it was the social aspect that made me decide to run twice in one day!

Total distance: 5km (plus a short warm up with CJ of about 600m)
Time taken: 28:11
Average pace per km: 5:43
Calories burned: 270

Total distance for Tuesday: 15.8km

1 comment:

  1. That's a good few days of training... AND BBQ stakes today! Your pace at Stromlo was right on 4-hour marathon pace, so a good MP session. Although I defy anyone to run a 4-hour marathon around that course! Even 2Fs would struggle I reckon.