05-05-2012, 08:08 PM
Hello The Ed,
The last two weeks I spent doing only easy runs, except on Tuesday of the last week I did an interval (4*1k) to keep some speed exercise. Otherwise only shorter easier runs with a few short sprints at intended race speed.
The 21k race itself went almost as planned: started at almost exactly 5:00 pace and the first half (10.55km) went in 53:13. The other half was tough due to some head wind and I started feeling quite sour in the legs toward the end. I had intended to do some fasted running at the end but today I had no energy for that, so the second half went in 52:15, the whole race in 1:45:28, almost perfectly as planned (planned for 1:45).
Especially the last 5km were peculiar. I really tried to accelerate from the actual pace (between 4: 54 and 5:03), but there was no more power in my legs. After the race I felt like Iââ¬â¢ve really given all I had today, but still for example walking is not painful at all, like it was last year. My HR was high: average at 169 so I think I used all the strength I could find in my body. Therefore I think the performance was optimal today!
Thanks for all your help in achieving yet another nice milestone!
K4m
The last two weeks I spent doing only easy runs, except on Tuesday of the last week I did an interval (4*1k) to keep some speed exercise. Otherwise only shorter easier runs with a few short sprints at intended race speed.
The 21k race itself went almost as planned: started at almost exactly 5:00 pace and the first half (10.55km) went in 53:13. The other half was tough due to some head wind and I started feeling quite sour in the legs toward the end. I had intended to do some fasted running at the end but today I had no energy for that, so the second half went in 52:15, the whole race in 1:45:28, almost perfectly as planned (planned for 1:45).
Especially the last 5km were peculiar. I really tried to accelerate from the actual pace (between 4: 54 and 5:03), but there was no more power in my legs. After the race I felt like Iââ¬â¢ve really given all I had today, but still for example walking is not painful at all, like it was last year. My HR was high: average at 169 so I think I used all the strength I could find in my body. Therefore I think the performance was optimal today!
Thanks for all your help in achieving yet another nice milestone!
K4m