Sunday June 6, 2010

Week 12 Summary

Week 12 was a fairly high mileage week for me. My Thursday run was longer than my usual weekday runs, and my Saturday run was also longer (I usually only do a short one the day before my Sunday training run). This left me feeling pretty tired from Friday onwards and made for a hard Pump class Friday afternoon.

Only one more build week to go now before I start tapering. Week 13 is going to be huge!

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Training		10km	strength training	13km	strength training	10km	29km
Therapy				1hr sports massage(legs)

Long Sunday Run - 29km

Jump to run data from Garmin 405
Jump to photos

Had a good run today. Simulated race day timings by eating breakfast at about 5:30am, and then starting to run a couple of hours later. (On the day of my marathon I'll likely eat at 5am and start at 7am).

Nutrition:

Breakfast:

porridge with banana (and a splash of cream)
Glass of water
Coffee

During the run:

20oz Endura (about 600ml) drinking every 15min or so
Additional water at fountains (another 20oz)
3x Powerbar gels (taken at 10km, 17.5km & 25km)

Post-run:

Toast with honey
Steak sandwich with cheese
.... (more throughout the day)

What I listened to:

IM Talk - Episode 212. It's the love episode... And John is pumped for Christchurch Marathon
Rev3 (Triathlon) interviews: Craig Alexander
Music. Was feeling a bit average with 5km to go, so decided I needed some music to pick me up. I've downloaded some tracks from my Pump classes, and find these always motivate me and make me feel strong. My pace picked up significantly, and I had a really good finish. This is going to be my race day strategy too (save the music for the hard kms at the end).

Other notes:

Although I didn't necessarily need a third gel at 25km (close to end of run) I just wanted to check that having a third one would sit OK in my stomach (I usually have only had two during my long runs, but will likely take 3-4 during marathon). Worked out well and felt like I had more energy after my run.
Had an ice bath down in the ocean after my run again - gave the legs a bit of relief
Blister situation: toe sleeve protected big toe well. No issues!

What I saw:

A flasher!
About 10 minutes into my run I got flashed by some old guy on a beach path... My reaction was to laugh (probably not the reaction he was looking for). It was a cold morning so maybe he needs to rethink his strategy... I don't know...
The Adelaide Crows:
Down at Henley Beach doing their recovery session/ice bath. Lots of fans out in their Crows gear.
Check out other pictures below: