The thing I like about training on holidays is there is no rush. There is lots of time to stretch, ice any niggles, have a relaxing drink etc before having a shower and watching tele.
Recovery from the megalong adventure was ideal this week with a 7k recovery run Monday, 24k cycle around North Head on Tuesday morning with a massage from Easy Tiger in the afternoon. The legs on wednesday felt good as new. Therefore, in mindfullness of sixfoot, I decided to find as many hills that I could around home - and walk up them. It would have been a little embarrasing if someone saw me, but who cares - I'm training for six foot! Total for the day was 17k in 90 mins (5:16 pace). Even though there was a bit of walking, it was still pretty quick. I felt really good and strong.
Today was meant to be a cycle, however by the time I went to head out it was really windy (and cycling in the wind is boring!) so I thought a run was in order. This time it was mostly flat and I was glad to see the average at 5:01 pace (13k in 95 mins).
To answer R2B's question (i.e. what about sub 5 goal), I have changed my approach that I was formulating, but not hugely. I was always going to go out conservatively to at least the top of Pluviometer. I am now going to go a little slower than conservative to Pluviometer ;-). There will be no racing to get to Nellies Glen ahead of the pack etc. I am going to jump in the middle of the congo line and take it easy. I am going to smile, remain cheery, encourage others, make sure I thank the volunteers, concentrate on hydration and nutrition etc. I am going to walk Mini Mini and Pluvio even if I feel like running. I will watch the HRM like a hawk to keep things under control. The whole focus will be to have some energy left to have a crack from Pluvio and in particular the last hour. If that gives me a sub 5 that's great, however I won't be disappointed with anything less than about 5:30 on my first attempt.
I know it is going to be hard to pace it properly, however I must keep telling myself it is a 5 hour race and there is less likelyhood of going out too slow than too quickly. The conservative strategy worked a treat in Canberra (my first marathon) so I am going with the same plan.
Tomorow - 60 k's on the bike.
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2 comments:
Hey! That's my race strategy too - though I will be practising it a little further back in the pack
;-)
Very sensible strategy, hard as f*ck to follow on race day though, trust me! You will think you are running easy down to the river, but it's always too fast I've found.
Also, don't let pride and ego get in the way when you see people running up the hills past you, you will see them later on the Black Range. :)
Best of luck.
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