One week until the marathon - feeling good after another taper week.
The race starts at 7.10am (5.10am Perth time) and there is a webcast of the marathon on the race website http://www.goldcoastmarathon.com.au/
As part of the live online service, split times will be provided at each 5km point as well as at halfway.
My bib number is M2540
81.4km this week after 89km last week (Monday to Sunday totals). Possibly a little high this week but it didn't feel like I was doing too much and I would have felt underdone if I had done any less.
Two key workouts this week were interval session of 3 x 1 mile on Thursday and 21km medium long run today.
Warm Up 5.8 km 26:00 4:28 min/km
Intervals 1600m 5:51 3:39 min/km
Recovery Run 600m 3:21 5:35 min/km
Intervals 1600m 5:39 3:31 min/km
Recovery Run 500m 2:51 5:42 min/km
Intervals 1600m 5:31 3:26 min/km
Cool Down 4km 18:30 4:37 min/km
Session was 3 × 1 mile @ 5km pace with 50-90% jog recovery between. Decided to go for a 3 min recovery as expected to to be running around 5.45 for each rep.
It was very cold this morning (must have been around 2C and despite a decent warm up it still took me a while to get into this although I did feel very much in control and not straining at all for the first rep which was a bit slow.
Next 2 reps were better. The recoveries were a jog up to Canning Hwy and back after the first rep and up to Mill Point Road and back after the second rep. My pacing seems to be a bit all over the place but at least they were heading in the right direction. Particularly pleased with the last one at 5.31 especially as it didn’t get hard until the last 200m.
Ran warm down with Clown who was on his first run after his successful Perth Marathon.
Today (Saturday) - Medium long run – 21km out to UWA/Matilda Bay cafe and back via Narrows and South Perth. Even though I waited until after 8am before heading out, it was still very cold especially first 20 mins when my fingers on my left hand (not so bad on my right for some reason) were so cold it was painful. Rox says that it was apparently -0.6C at 7.30am – not sure if that is correct but it was definitely cold!!
Nice easy pace for the whole run – bright sunshine, light breeze and not a cloud in the sky made for nice conditions. 1 hour 35 mins so 4.31/km avg pace.
Rest day tomorrow.