Show Posts
1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: Today at 12:41:54 pm »
- half marathon race in 1:28:xx (official), 1:28:10 (watch)
results aren't posted yet, but i definitely crossed the line with 1:28 on the race clock. PR'd by over two minutes and followed my pacing plan faithfully: conservative for the first 6 km (4:16 average), middle 10 km right around target pace (4:12 average, against a target of 4:14), then over the final 5 km i literally ran sub-20. felt incredible. caught and passed about a dozen people in the final two miles.
RPE 9.5, i crossed the line feeling almost like i was going to throw up but in retrospect i know i could have started cutting pace down earlier and probably run 1:27:xx at least on the watch. the effort didn't start feeling hard until around two miles to go, when i dropped down to sub-4:00 pace and then sub-3:40 for the final kick.
feeling very good. training: it works!
ETA: fueling was also on point. i forgot to bring coffee with me but i bought a caffeinated gu gel at the little mini-expo they had set up and took it a half hour before the start, along with a fig bar. SiS beta 40g gels at 5k, 10k, and 15k, and water only from the four aid stations. helped that it was cold, just above freezing at the start and probably low-40s/6-7 degrees at the end. so not much sweat.
had fun at the scrabble tournament yesterday, as well. went 4-4, with four close wins, one close loss, and three ass-whippings, so despite going .500 my cumulative spread was a hilarious -649. i really do like playing scrabble, i should play more and study at least a little. i am, as they say, a good living room player, but it'd be fun to level up at least a bit.
results aren't posted yet, but i definitely crossed the line with 1:28 on the race clock. PR'd by over two minutes and followed my pacing plan faithfully: conservative for the first 6 km (4:16 average), middle 10 km right around target pace (4:12 average, against a target of 4:14), then over the final 5 km i literally ran sub-20. felt incredible. caught and passed about a dozen people in the final two miles.
RPE 9.5, i crossed the line feeling almost like i was going to throw up but in retrospect i know i could have started cutting pace down earlier and probably run 1:27:xx at least on the watch. the effort didn't start feeling hard until around two miles to go, when i dropped down to sub-4:00 pace and then sub-3:40 for the final kick.
feeling very good. training: it works!
ETA: fueling was also on point. i forgot to bring coffee with me but i bought a caffeinated gu gel at the little mini-expo they had set up and took it a half hour before the start, along with a fig bar. SiS beta 40g gels at 5k, 10k, and 15k, and water only from the four aid stations. helped that it was cold, just above freezing at the start and probably low-40s/6-7 degrees at the end. so not much sweat.
had fun at the scrabble tournament yesterday, as well. went 4-4, with four close wins, one close loss, and three ass-whippings, so despite going .500 my cumulative spread was a hilarious -649. i really do like playing scrabble, i should play more and study at least a little. i am, as they say, a good living room player, but it'd be fun to level up at least a bit.
