"It's a treat being a runner, out in the world by yourself with not a soul to make you bad-tempered or tell you what to do." - Allan Sillitoe

Wednesday, March 4, 2009

Medium long run inc some hills

Went out with Simon this morning. Ran down to meet him at Burswood and then we ran out through Ascot to Garrett Road Bridge and then on the path alongside Ascot Park racecourse until we got to the end of the path before returning same route. So we got in the rolling hills and the one big one along the river at Ascot twice. Set a pretty quick pace, probably too quick for me especially after yesterday's hard effort. Made it out to Garrett Road Bridge in around 33 minutes and probably maintianed that pace for a bit longer, at least until I had to make a toilet stop. Simon had us close to 4 min/km pace until then. Good to run the hills at close to tempo pace, especially the downhills.

(What is it with those new automated public toilets? If it's not enough that they ration the toilet paper when you are in a hurry, you also have to put up with piped music. I'm not sure there is an appropriate soundtrack for that situation, but I'm pretty sure it isn't Burt Bacharach singing "What the world needs now ...")

Felt a bit of fatigue in my legs on the return but managed a reasonable pace until Burswood. Ran a warm down pace for the remaining 3km home. Not sure of the overall actual distance but would estimate it was somewhere around 25.5km. Total time for me was 1 hour 54 mins.

I think I can tick the box for the 20km at marathon pace workout after this morning, although I am pretty sure that you aren't supposed to do it the day after an interval session. I'll take it fairly easy for the next couple of days. Recovery runs tomorrow and then an easy 18.5km on Friday before experiencing the pipeline on Saturday morning. Depending on how I feel I might only do one recovery run tomorrow and/or cut the 18.5km down to 12.5km as I really want the Saturday long run to be quality.

Booked our train tickets from New York to Boston last night. Got them pretty cheap although our train to Boston leaves at 6.55am so an early start that morning. Our vouchers for the tour of the Boston marathon course arrived yesterday so we are nearly all set. Just need to get some Yankees, Broadway and Tribeca Film Festival tickets and that's it.

1 comment:

Simon Elliott said...

Nice running Biscuitman. I had us averaging 4'04/km through the run (21km for me - 20.6 when I got pack to the office but I padded it out) with a fair bunch of kms around 3'55. Good running all around. Sweet morning for it!