Thursday, October 15, 2009
Rehearsal run, trigger point massage and easy run - ready for Rottnest
Wednesday - 3 km warm up, 3km @ MP (12 mins) , 2km warm down. Ran the 3km into the wind (and into the sun). Missed the actual 2km and 3km markers so didn't get an exact time for the exact 3kms. I was looking for them and knew pretty well where they should be, but they have faded a bit and running into the sun made them very hard to spot. Felt like I was running well under my threshold at MP so I'm hopeful of maintaining that for a significant portion of the marathon if my knee holds up. Still no hills and I'm not going to risk any now - will give my knee the full last 3-4 days to recover with only easy running on the flat and rest.
I wore the clothes I will be racing in and my racing shoes. I have contemplated doing this marathon in my 2130 training shoes for the extra cushioning and stability but think I will go with the Ohana Racers. Although light, they are not a minimalist race shoe and still provide enough support I think. Psychologically the lighter shoes also help, probably more than physically but every second counts.
Forecast for Rottnest is looking promising 16-20C with light winds in the morning. Now if only those hills would disappear too ...
Early afternoon, I got a massage from the masseur recommended by Sugar. Glad I was face down for most of it as I didn't have to try to hide the tears in my eyes!! Confirmed the ridging/fused muscle fibres in my right thigh - huge difference between my left and right. Looks like I am going to need ongoing deep massage to break that down to prevent a recurrence of my knee problems. Full hour of pretty painful massage but felt good for it. Very much focused on trigger points - ouch!
Thursday - 6.2km easy to Mends Street and return. Wore Skins as precaution after yesterday's massage session. Met Kim and Sugar at Mends Street and had a chat for 5 or so minutes about Rottnest mostly. Looks like they will both be running the 10km and are staying close to the start as well.
I didn't wear my heart rate monitor for this but ran easily at what would have been a very conversational pace (if I had someone to talk to). Felt like I was running a reasonable pace without any effort at all which was re-assuring.
Travel to Rottnest tomorrow and have decided to take a rest day. I've run the past 8 days and although nothing was further than 8.4km, I had a rest 2 days before Boston and it seemed to work well. I had a swim in Boston so as long as the water isn't too cold, I might even have one when we get to Rottnest.
Posted by Biscuitman