Week 7 – Racing on Tired Legs

Week 7 – Running on Tired Legs
 
Monday – Tempo + easy run. 5k tempo (3:58km avg), 9.5km easy (4:24 avg). No HRM
Tuesday - Tempo. 21.2 km. 1:26:51. Avg 4:06 km pace. No HRM
Wednesday AM – Medium Run. 22.9km. 1:43:05. Avg 4:30 km pace. No HRM
Wednesday PM – Medium Run. 18.5 km. 1:23:22. Avg 4:30 km pace. No HRM
Thursday  -Warm up + 10 x 1min Interval. 18.58km.  Interval Avg 3:30 km pace. NO HRM
Friday – Hills,21.9 km. 1:46:00. Avg 4:20 Hill Laps. No HRM
Saturday – Run to race. 25.07km. 1:51:58. Avg 4:28 km pace. No HRM
Saturday – 5k Race  5k. 18:27. Avg 3:43 km pace. No HRM
 
Overall 148.89 km (92.51 miles). Total time 10:59:53.

Monday I was intending a tempo run holding 4:00 km pace for as long as possible.  I managed to do it for 5k.  All the way I was having strange sensations in my legs and feet (like pins and needles).  I think it was due to the fast start without warmup.  I stopped at 5k and stretched, then jogged the remainder.

Tuesday was another shot at a tempo run along the same route as the previous week’s half marathon tempo run.  On my own this time and in perfect conditions (Crystal clear and no wind).  I like this session.

I had not managed to get any long run the previous weekend, so decided to do it mid week.  The best way to achieve this with my schedule was to do two runs on Wednesday.  The wind had returned and on week day mornings I have a route which is free of traffic, however this route is hard as it has a 3km long up hill into the wind today.  I felt terrible throughout the run, so was surprised when I averaged 4:30km.  

In the hours between the runs I tried to get some nutrition in, but it didn’t really work.  In the first 5km of the second run I feel terrible again and have to stop to compose myself for a few minutes, this is the worst I have felt so far this year.  Strong will-power required to keep going.  I pass through the worst (after a few 4:45km’s) and on the other side manage a few km’s at a decent pace (4:20km ish).  I was surprised again to see that I had averaged 4:30km at the end.

Thursday was interval day.  A good paced warm up and then 10 by 1 minute on 30 seconds off.  1 minute on isn’t a great length interval for me, but I go along anyhow.

Friday was a fairly easy effort with a fellow runner, with an easy run to the hills and back.  Not too much exertion on the hills.  Have a good chit chat on the way to and from.

Running to the race on Saturday I held back for the first half as my legs did not feel great.  Then I got lost so had to pick up the pace slightly to get to the start in time.  If I had not got lost then 5minute km’s would have got me to the start with a few minutes to spare, but the deviation made it slightly closer than expected.  In hindsight I think it just added a few miles to the run and actually took me along less busy roads.  I arrive with 5 minutes to spare, I find a water fountain and take a gel and I’m all set.

At the start line I see 3 guys towards the front that I have raced against before, two of them in a 5k and one in a half marathon so I’m looking forward to benchmarking my speed (taking into account the 25k done already).  They go off fast and have about 15 seconds on me by 2km.  In races my experience has told me to hold back in the first half as it’s the second half where its decided.  As they pulled away I was in my mind happy with 4^th place after the long run earlier.  As they reach the first incline the first two drop back, I overtake the first about a third of the way up (that’s a first for me – actually overtaking someone going up a hill) and then hold onto the 2^nd place guy for the rest of the incline.  As we descend I make a strong move and go past him quickly. 

So now its just me and the leader.  I managed to overtake this guy before to win this race, he’s finished 2^nd about 10 times but never won it.  I think for one second to hold position and let him have his day, but then the competition kicks in.  It takes me about a km but I’m on his shoulder at about 3.5k.  I take a breather before I plan my move, I’m holding my pace and he’s getting slower so the cards should be stacked in my favour.  If you make a half hearted attempt at an overtake it can give the person in front some energy to come back at you, so I save some energy for a while waiting to get past.  As I’m preparing my move I hear some footsteps behind, which I find strange as when I checked at the last corner there was a big distance behind.  I thought it might be some kids trying to catch us up for a joke or something.  So I decide to make the move there and then and overtake for the lead.  I hold the lead for approximately 1 second before I get passed from behind at about 4k.  If I ever overtake someone, I want to do it the way he did it to me - so much speed I had no answer .  The previous 3 weeks winner ( a sub 17 minute 5k runner) had started late and was working his way through the field to the front.  He eventually finishes about 20 seconds in front, the timer shows him finishing in just over 18 minutes, but his stop watch from when he started shows 16:50.  Second place is a good result for me though and I had some good battles on the way.  If I had tapered, not run 25k to the start and been more assertive in my overtaking I might have made it a bit more difficult for him, but most likely the same overall result.