2.9.13-8.9.13: Århus Half week
Mon- no run. Rest after Marselisløbet
Tue - easy 10k, standard route south of :Lund through Klostergården.
Wed - easy run along the Hardebergaspåret. Felt some pain from outer left ankle for the first 5-6km.
Thur - track intervals at CIP to keep legs turning over. Warmup 4km at 4.00/km, 2x800,400,400,800 at 3.00-3.20/km pace then warmdown 4.00/km. Felt very good and very comfortable running at that pace.
Fri - easy recovery run around Stadsparken and the F&F arena. Didn't feel too tired after intervals.
Sat - no run. Rest, before 1/2.
Sun - Audi Challenge Aarhus Halvmarathon: 1:18:58. Disaster!:-(
Felt quite tired on the morning, but did a comprehensive warmup and stretches and was good to go at the start. Legs felt a bit sluggish and the first km was slow (3.30/km pace), due to having to run into the wind and uphill. Pace picked up then and I was quite happy running with a group on about 3.25/km (1h12 pace). However, going down the hill past Aros (to be precise, jumping up from road to path), I felt some pain in the outside of my left ankle. I ignored it at first, going through 5km with the group on about 17.10. But by the time we'd reached Brabrandstien, it really had started to hurt and I dropped my pace, hoping I could run through it. No such luck, and by 7km I'd had enough and slowed right down. I considered stopping, but once out along Brabrand lake I realised it would be probably quicker to get back following the course - by now, the race was a training run at 3.40-4.00/km pace.
Very frustrating, but unfortunately the nature of persistent tendonitis problems- some weeks it's ok, others it's not, but it's always there in the background. In retrospect, the ankle was not good doing a longer run on Weds, but not to an extent that I'd have pulled out of racing on Sun. The race result should also be considered in context: back in June at the time of the last 1/2 in Århus, I'd never have even finished. In just a few months, I've been able to recover sufficiently to run ok-ish times over the distance, having run mostly 5ks for the past year and with a minimum of training required for it (particularly tempo runs).
(Injury or not, the result also fits with my notorious inconsistency over the 1/2 - the 1:30 in Sheffield a few years ago comes to mind!)
Next week - recovery and some easy running to determine the state of the ankle(s). I think I may change how I train to include more hills, to try and strengthen the ankles (or connecting muscles at least) further, probably moving to 1xtrack intervals, 1xhill intervals and 1xlong run during the week.
| date\day | km | time | min/km |
| 08/09/2013su | 21.1 | 01:18:58 | 03:44 |
| 06/09/2013fr | 5.21 | 00:22:00 | 04:13 |
| 05/09/2013th | 3.93 | 00:16:00 | 04:04 |
| 05/09/2013th | 4.8 | 00:15:21 | 03:11 |
| 05/09/2013th | 4 | 00:16:00 | 04:00 |
| 04/09/2013we | 11.78 | 00:52:00 | 04:24 |
| 03/09/2013tu | 9.93 | 00:43:00 | 04:19 |
| total= | 60.75 | av pace= | 03:59 |
 |
| Pictures: SNC foto http://galleri.snc-foto.dk/#!album-69 |
Tue - easy 10k, standard route south of :Lund through Klostergården.
Wed - easy run along the Hardebergaspåret. Felt some pain from outer left ankle for the first 5-6km.
Thur - track intervals at CIP to keep legs turning over. Warmup 4km at 4.00/km, 2x800,400,400,800 at 3.00-3.20/km pace then warmdown 4.00/km. Felt very good and very comfortable running at that pace.
Fri - easy recovery run around Stadsparken and the F&F arena. Didn't feel too tired after intervals.
Sat - no run. Rest, before 1/2.
Sun - Audi Challenge Aarhus Halvmarathon: 1:18:58. Disaster!:-(
Felt quite tired on the morning, but did a comprehensive warmup and stretches and was good to go at the start. Legs felt a bit sluggish and the first km was slow (3.30/km pace), due to having to run into the wind and uphill. Pace picked up then and I was quite happy running with a group on about 3.25/km (1h12 pace). However, going down the hill past Aros (to be precise, jumping up from road to path), I felt some pain in the outside of my left ankle. I ignored it at first, going through 5km with the group on about 17.10. But by the time we'd reached Brabrandstien, it really had started to hurt and I dropped my pace, hoping I could run through it. No such luck, and by 7km I'd had enough and slowed right down. I considered stopping, but once out along Brabrand lake I realised it would be probably quicker to get back following the course - by now, the race was a training run at 3.40-4.00/km pace.
Very frustrating, but unfortunately the nature of persistent tendonitis problems- some weeks it's ok, others it's not, but it's always there in the background. In retrospect, the ankle was not good doing a longer run on Weds, but not to an extent that I'd have pulled out of racing on Sun. The race result should also be considered in context: back in June at the time of the last 1/2 in Århus, I'd never have even finished. In just a few months, I've been able to recover sufficiently to run ok-ish times over the distance, having run mostly 5ks for the past year and with a minimum of training required for it (particularly tempo runs).
(Injury or not, the result also fits with my notorious inconsistency over the 1/2 - the 1:30 in Sheffield a few years ago comes to mind!)
Next week - recovery and some easy running to determine the state of the ankle(s). I think I may change how I train to include more hills, to try and strengthen the ankles (or connecting muscles at least) further, probably moving to 1xtrack intervals, 1xhill intervals and 1xlong run during the week.
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