The upper aerobic run in Yoyogi Park last night went pretty well. It was much more even paced than the previous two, just upping the pace a little on the penultimate lap and then throwing in a hard last lap. I ran with Adam again and we did one more lap than on the previous occasions. The hard aerobic segment was 17.1 km and with warm up and cool down the whole run was about 22.5 km in 1:45:11 with an average heart rate of 143 (77%). At times my legs (especially the left, and especially in the last 5 km) felt like they were being taxed, but generally it wasn't hard to hold the pace. I think these are the runs that have been giving me the strongest training stimulus over the past three or four weeks. These are the gift of the Running Fairy.
********* Lap (1.9 km) paces (min/km) ***********
This: 4:14, 4:15, 4:16, 4:16, 4:17, 4:17, 4:16, 4:12, 3:57*
2WA: 4:29, 4:24, 4:21, 4:20, 4:19, 4:14, 4:09, 4:05
3WA: 4:23, 4:21, 4:20, 4:20, 4:16, 4:14, 4:12, 4:12
(WA = weeks ago)
*At the start of this lap I told Adam, "Off you go, see how much you can beat me by!" He beat my about 20 seconds the ungrateful sod ;-) He is going to have great debut marathon.
There were some conflicting comments to the recent pondering on my part about how to do my last long run. I think I will do it on Saturday. About 30 to 32 km at progressive pace. That is, slow for the first 10k, moderate for the second 10k, then lift towards marathon pace over the last 10k.
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7 comments:
Holy SHit, Am I reading that right?
Are you really doing 1.9km in 4:14 etc pace? WOWOWOWOOWOWOWOW
Is it a typo? Is the lap less than 1.9km? Like 1.09km or am I just granting out fairy wishes to someone who doesn't remotely need them?
Either way - great session. I also like the idea of how to do your Saturday run. Consider it approved.
Glad we all added to your confusion :-)
And what's this about me being gullible... (Clairies comment) next you will tell me there are no rangers in Yoyogi Park....
:-)
erm...Clairie, you don't think I mean't that I ran 1.9 km in 4 minutes and 15 seconds do you? I meant 4:15 per km pace...that's good, but not something to get overly excited about. I mean, it is a good improvement over recent weeks, but that is the whole point of those previous hard aerobic runs...to make this pace sustainable. And yes, it seems to have worked. But it also does not automatically mean I can run that for an entire marathon, which is whatI'll need to do to break 3 hours. Anywya, I just edited the post to clarify that they are per km times, not total lap times.
2P, yes, the ranger is called Yoyogi Bear!! And his sidekick is called BoBooBoo
Hey, what happened to my comment :-( This has been happening way too often. Stuuuuuupid new blogger.
I was saying you must love those numbers from today. And other crap but I can't remember what.
I think 2P made a "Boo Boo" there.
Stephen, that Saturday run does
sound like the ticket.
Thanks for the message I'd be more than happy to meet you sometime Saturday for some carbo loading.
I'm going to meet a Pommy mate of mine at Tokyo Station and go get our race kits at the Tokyo Dome, perhaps after that? or why don't you join us?
I won't be coming with my family. I'm going to do a "Tugerranong Don" hence forth to be associated with any act of sheer selfishness ;)
My email is this scott@byronenglish.net
please send me your ketai number and I'll reply with some more of my details.
Thanks
You must have dreamt about the Saturday long run when you were training in your sleep :) I hope the left leg doesn't find it too taxing.
Don't worry Steve, folks are dumb where Clairie comes from.
Man, unbelievable you pulled off this workout after Shinjuku! I was dead on Wednesday and packed it in after only 30min. Greets, Ingo
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