Minggu, 29 Januari 2012

Week 7 / 10

I spent most of the week basking in the after-glow of running the Getafe Half Marathon in 1:19. Not surprisingly I was a little bit tired afterwards and so I decided to delay my day of hard training until Thursday. That consisted of 4 series of 15 minutes at just below my anaerobic threshold which basically meant running at Half Marathon pace. I did them at 3:45 per kilometer (16 kph - well, actually 16.5 kph according to my optimistic treadmill) all except the last one, for which I had to slack off a little bit for the second half. Still, it was a pretty good workout with my heart rate at 173 bpm as it was during most of the Half Marathon.

On Friday I really was tired. I "only" had to run 70 minutes but I found it more tiring than usual; several people commented on how tired I looked afterwards and some people noticed I was virtually limping from fatigue. But this is what always surprises me about Triathlon training: you can be completely knackered one day and, after changing sport, be as fresh (or fresher) as if you'd had a day off. On Saturday I did a 2 and a half hour cycle ride at a fairly good pace for these parts of 30 kph on average, making my heart rate a little higher than the zone I was supposed to be training in. I decided to take the Triathlon bike for a spin so I swapped the wheels with my other bike and changed the brake pads over to the ones suitable for an aluminum braking surface. This time I didn't have any problems with nuts and bolts working themselves loose but I did have problems with water bottles being randomly launched into the middle of the road. Considering that one of them was filled not with water but with a spare inner tube and puncture repair kit, I had to keep a close eye on them the whole time, especially as I had no-one to "rescue" me this time if I got stuck. I worked out that the particular Camel Bak water bottles I was using are not compatible with the X Lab seat post bottle holder (and, to be fair, I seem to remember reading something about this in the instructions).

After my ride on Saturday, my legs were as good as new for the long run on Sunday. It was a nice treat to run in a group of runners of a similar - and in some cases significantly better - level, most of whom will also be running the Marathon in Seville. It was also a nice change to run at a much more leisurely pace than I have been doing my long runs lately, of 5:05 per kilometer (just under 12 kph). My heart rate was significantly below my aerobic threshold, an average of 138 bpm. Even so, it was a good session, nice company and a picturesque route. What a difference it makes not only to run with other people but to run along a route where hundreds of other runners are also doing their workout. I have run up to 35 kilometers virtually without seeing another soul before. With only a few weeks to go before the Marathon, I can expect little training effect but I do think it is important both mentally and physically to do these long runs. At this stage in the game, the intensity is not as important as time on my feet.

Tidak ada komentar:

Posting Komentar