26.8-1.9.13: Final pre-Århus 1/2 week and Marselisløbet
Mon -PM: feeling a bit less tired this week, but still usual Monday-tired after an early start and trip from DK. Fairly easy run up to Sankt Hans Backar in Lund and back via CIP.
Tues -PM: training at Skryllegården. 5km warmup @ approx 3.50-4.00/km, then 5x1km at 3.15-3.20/km pace. 5km warmdown at 4.00/km pace. Felt tired, but not during the intervals - was able to manage them quickly this week. Was going to do 500m effots with Bjornstorps IF, but training was in a different part of the woods than usual and I didn't find it in time!
Weds - AM: recovery standard 10km route through Klostergården and along the river. PM: run out along the Hardebergaspåret - didn't go the full 20km distance, but only to just past the road crossing and back to keep the total daily mileage sensible.
Thurs - PM: (very dark) track intervals at CIP. 5km warmup, then 2x2km - 6.50 and 6.45 (3.20-3.30/km) pace. Felt good up to the last 100m of the second effort, then had to have a 'pitstop'. After returning, did 1km in 3.20/km and then 6x400m at easy pace. 5km run back home at a tempo pace appx. 3.40/km. First time I've managed 2km intervals on the track since my injury, good session!
Fri - AM: run up to Sankt Hans again, with a loop of the horse field to the north of it. Back via CIP and Stadsparken. Tired legs after intervals, ran a slower recovery pace and ground it out.
Sat - AM: in Århus. decided not to do the parkrun due to racing Sun, so did an easy 18km down past Riis skov and through the town to Tangkrogen where the Marselisløb was setting up. Had terrible hayfever the first 6km; the second, it had gone due to torrential downpour which left me soaked through by the time I got home!
Sun - Marselisløb (tempo run) - 12km in 41.32 (7th place). I'd never actually done this race before, due to holiday or other conflicting races so I decided to give it a go this year, but as a tempo run in preparation for the Århus 1/2 next weekend. No way I could fully recover from a race-pace hilly 12km by next Sun. Decided to run the sort of pace I'd like to do next week (3.25-3.30/km, 12km in 40-43min) but to ease back further if it felt too draining, esp. on the hills. Did quite an extensive warmup of around 3km running, strides and stretches since I felt a bit of pain in the left ankle.
Started at what I felt was a good pace at the head of the 'chasing' group of 4 (if it's possible to chase the real top runners AGF's Johan Damkjær and 1900's Ulrik Heitmann, who disappeared into the distance). Looked at my watch at 2km and we'd run 6.25; too fast! Immediately slowed and settled back to around 3.25/km behind 2 pairs of runners ahead. Stayed quite happily trotting along at that until 2km left, when I decided to give it a final bit of gas and see if I could catch the guy ahead - just fell a few metres short in the end.
Felt good after the race, legs not really hurting much at all. Continued with a Sunday run at easy pace along the usual route down to Moesgård beach and back along the bike path - an extra 14-15km, giving about 29km in total. Final bit of distance before tapering next week.
Summary - Far better week of training than last week. Far less tired and could manage faster intervals. A good bit of distance (130km) to finish off this period of training with prior to the half marathon next week. Only issue is a (growing) bit of pain in my outside left ankle, which started after a track session a couple of weeks ago. Hopefully, a period of rest this week should help.
Aim for next week - taper for 1/2 marathon, so around 50-70km of easy running, plus a few intervals to keep sharp in the middle of the week. I was extremely comfortable running an average 3.27/km today even over hilly terrain, so I would hope for a time 72-73min next week, if I pace it well this time and if my body holds together over the 13.1miles...
| date\day | km | time | min/km |
| 01/09/2013su | 12 | 00:41:30 | 03:27 |
| 01/09/2013su | 14.18 | 00:55:00 | 03:52 |
| 01/09/2013su | 3 | 00:00:00 | 00:00 |
| 31/08/2013sa | 18.23 | 01:16:00 | 04:10 |
| 30/08/2013fr | 13.45 | 00:57:00 | 04:14 |
| 29/08/2013th | 16.32 | 00:58:40 | 03:35 |
| 28/08/2013we | 10 | 00:42:00 | 04:12 |
| 28/08/2013we | 15.47 | 01:04:00 | 04:08 |
| 27/08/2013tu | 15 | 00:55:31 | 03:42 |
| 26/08/2013mo | 12.54 | 00:50:00 | 03:59 |
| total= | 130.19 | av pace= | 03:55 |
 |
| Picture: SNC-foto http://galleri.snc-foto.dk |
Tues -PM: training at Skryllegården. 5km warmup @ approx 3.50-4.00/km, then 5x1km at 3.15-3.20/km pace. 5km warmdown at 4.00/km pace. Felt tired, but not during the intervals - was able to manage them quickly this week. Was going to do 500m effots with Bjornstorps IF, but training was in a different part of the woods than usual and I didn't find it in time!
Weds - AM: recovery standard 10km route through Klostergården and along the river. PM: run out along the Hardebergaspåret - didn't go the full 20km distance, but only to just past the road crossing and back to keep the total daily mileage sensible.
Thurs - PM: (very dark) track intervals at CIP. 5km warmup, then 2x2km - 6.50 and 6.45 (3.20-3.30/km) pace. Felt good up to the last 100m of the second effort, then had to have a 'pitstop'. After returning, did 1km in 3.20/km and then 6x400m at easy pace. 5km run back home at a tempo pace appx. 3.40/km. First time I've managed 2km intervals on the track since my injury, good session!
Fri - AM: run up to Sankt Hans again, with a loop of the horse field to the north of it. Back via CIP and Stadsparken. Tired legs after intervals, ran a slower recovery pace and ground it out.
Sat - AM: in Århus. decided not to do the parkrun due to racing Sun, so did an easy 18km down past Riis skov and through the town to Tangkrogen where the Marselisløb was setting up. Had terrible hayfever the first 6km; the second, it had gone due to torrential downpour which left me soaked through by the time I got home!
Sun - Marselisløb (tempo run) - 12km in 41.32 (7th place). I'd never actually done this race before, due to holiday or other conflicting races so I decided to give it a go this year, but as a tempo run in preparation for the Århus 1/2 next weekend. No way I could fully recover from a race-pace hilly 12km by next Sun. Decided to run the sort of pace I'd like to do next week (3.25-3.30/km, 12km in 40-43min) but to ease back further if it felt too draining, esp. on the hills. Did quite an extensive warmup of around 3km running, strides and stretches since I felt a bit of pain in the left ankle.
Started at what I felt was a good pace at the head of the 'chasing' group of 4 (if it's possible to chase the real top runners AGF's Johan Damkjær and 1900's Ulrik Heitmann, who disappeared into the distance). Looked at my watch at 2km and we'd run 6.25; too fast! Immediately slowed and settled back to around 3.25/km behind 2 pairs of runners ahead. Stayed quite happily trotting along at that until 2km left, when I decided to give it a final bit of gas and see if I could catch the guy ahead - just fell a few metres short in the end.
Felt good after the race, legs not really hurting much at all. Continued with a Sunday run at easy pace along the usual route down to Moesgård beach and back along the bike path - an extra 14-15km, giving about 29km in total. Final bit of distance before tapering next week.
Summary - Far better week of training than last week. Far less tired and could manage faster intervals. A good bit of distance (130km) to finish off this period of training with prior to the half marathon next week. Only issue is a (growing) bit of pain in my outside left ankle, which started after a track session a couple of weeks ago. Hopefully, a period of rest this week should help.
Aim for next week - taper for 1/2 marathon, so around 50-70km of easy running, plus a few intervals to keep sharp in the middle of the week. I was extremely comfortable running an average 3.27/km today even over hilly terrain, so I would hope for a time 72-73min next week, if I pace it well this time and if my body holds together over the 13.1miles...
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