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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 08:47:18 am »17-05-26
Hackney Half - 1:26:46
Notes
Pretty even pacing. 4:08 through 5k, 4:07 to 10k, 4:08 to 15k, 4:07 to the end. Had hoped to pick it up a bit more in the back half since I was feeling decent, but just couldn't manage it. Ks 18/19 were my two slowest (and lowest HR, excl first few Ks, only times I dipped below 170 for a km) but I rallied to manage 3:59 avg for the remaining 1.1k. I was running properly ragged though, form barely holding together esp in last 500m, don't think I could have managed to close any faster.
More hills than I'm used to. Should include some now and then to get used to it a bit more. Have seen some interesting stuff on doing repeated downhills as a good durability stimulus. No particularly good hills near me, but there's a big bridge through a park that's pretty long and steep, so could do the occasional sesh back and forth on that.
A month ago I said 'for the half, <1:30 is the 'i didn't waste my time' target, 1:28 the 'fairly happy with progress' target, and 1:25:xx the 'hell yeah' target". So yeah very happy!
ETA: according to watch, I managed a 40:10 10k and 19:58 5k during this. That's pretty cool. Had kind of hoped to have a sub 40 10k segment in the middle of this. Fwiw watch had it as 21.4, which makes splits hard (the ones I gave above, 4:07 etc, are from the official chips, so I trust those!). Not saying course is wrong, obvs watch imprecision + not running optimal route is the explanation.
eta2: learnings/observations
1 - more liquid calories during carb load. i did drink a fair bit of orange juice, but even though my solid carbs were easy to digest (white rice, pasta, low-fibre sliced white bread), my stomach still felt heavy. and i've been stuck in the bathroom feeling awful since i got home, haha, thankfully a non issue during the race, but stomach did feel heavy and i skipped my last planned gel because of this.
2 - got to work out what to do with taper! i never get the 'i jsut feel super fresh' feeling, i just kind of feel weird and out of form. also lower legs, PTT type thing, felt terrible last 10 days on both sides.. might be worth getting a session to chat with a coach/someone who knows stuff about this to get some insights on tapering 'phenotypes' as it were
3 - got my first black toenail! toes just don't get on with either the Adidas evo sl or the adios pro 4, which is sad since i really like running in both of those shoes. think it's especially if there's a downhill, maybe? don't think sizing up will help, since the next size up will just be too big overall
4 - walked about an hour to the venue and then about a 90 min walk after. wish the journey to the venue were a little shorter. no chance to really warm up too since we had to be in the pen like 30-40 mins before the start...maybe that would have helped with the crappy leg feeling. the starting 3k were mostly uphill so deliberately took those ks a bit slower, which maybe helped with warming into the race.
5 - half is a fun distance! next half is just over 5 months away. time to 'modifed NSM' my way to another PB there. would be sick to average <4:00/k for that, which is basically <1:24. Seems doable!
6 - been saying this for a while, but maybe time to finally commit to a little cut. am averaging 73-74kg and probably ~15% bodyfat. Not super lean. If I keep carbs up high around my runs, which is pretty easy to do, I should be able to drop a few kg before it's time to 'peak' for the next half without much fuss.
Hackney Half - 1:26:46
Notes
Pretty even pacing. 4:08 through 5k, 4:07 to 10k, 4:08 to 15k, 4:07 to the end. Had hoped to pick it up a bit more in the back half since I was feeling decent, but just couldn't manage it. Ks 18/19 were my two slowest (and lowest HR, excl first few Ks, only times I dipped below 170 for a km) but I rallied to manage 3:59 avg for the remaining 1.1k. I was running properly ragged though, form barely holding together esp in last 500m, don't think I could have managed to close any faster.
More hills than I'm used to. Should include some now and then to get used to it a bit more. Have seen some interesting stuff on doing repeated downhills as a good durability stimulus. No particularly good hills near me, but there's a big bridge through a park that's pretty long and steep, so could do the occasional sesh back and forth on that.
A month ago I said 'for the half, <1:30 is the 'i didn't waste my time' target, 1:28 the 'fairly happy with progress' target, and 1:25:xx the 'hell yeah' target". So yeah very happy!
ETA: according to watch, I managed a 40:10 10k and 19:58 5k during this. That's pretty cool. Had kind of hoped to have a sub 40 10k segment in the middle of this. Fwiw watch had it as 21.4, which makes splits hard (the ones I gave above, 4:07 etc, are from the official chips, so I trust those!). Not saying course is wrong, obvs watch imprecision + not running optimal route is the explanation.
eta2: learnings/observations
1 - more liquid calories during carb load. i did drink a fair bit of orange juice, but even though my solid carbs were easy to digest (white rice, pasta, low-fibre sliced white bread), my stomach still felt heavy. and i've been stuck in the bathroom feeling awful since i got home, haha, thankfully a non issue during the race, but stomach did feel heavy and i skipped my last planned gel because of this.
2 - got to work out what to do with taper! i never get the 'i jsut feel super fresh' feeling, i just kind of feel weird and out of form. also lower legs, PTT type thing, felt terrible last 10 days on both sides.. might be worth getting a session to chat with a coach/someone who knows stuff about this to get some insights on tapering 'phenotypes' as it were
3 - got my first black toenail! toes just don't get on with either the Adidas evo sl or the adios pro 4, which is sad since i really like running in both of those shoes. think it's especially if there's a downhill, maybe? don't think sizing up will help, since the next size up will just be too big overall
4 - walked about an hour to the venue and then about a 90 min walk after. wish the journey to the venue were a little shorter. no chance to really warm up too since we had to be in the pen like 30-40 mins before the start...maybe that would have helped with the crappy leg feeling. the starting 3k were mostly uphill so deliberately took those ks a bit slower, which maybe helped with warming into the race.
5 - half is a fun distance! next half is just over 5 months away. time to 'modifed NSM' my way to another PB there. would be sick to average <4:00/k for that, which is basically <1:24. Seems doable!
6 - been saying this for a while, but maybe time to finally commit to a little cut. am averaging 73-74kg and probably ~15% bodyfat. Not super lean. If I keep carbs up high around my runs, which is pretty easy to do, I should be able to drop a few kg before it's time to 'peak' for the next half without much fuss.
