After reading all the hints and training tips I could find, it’s finally time to start the tapering process everyone seems to recommend. My decision on the tapering is to drop a bit of the distance back and slow back on the pace. I’m not looking to set any pace records, but I’m not going to take things too easy, just enough to hopefully prevent any injuries. Surprisingly I have actually ran the lowest distance in this week than I have in the past few months. Looking at the big picture though the numbers will be higher next week with at least 42km planned in the one run…
Monday 29th September – Easy run on the treadmill (1.3km @ 6:00) before making my way into the yoga class. New instructor, new energy in the room. Few differences in the poses as well as the introduction of background music. Instructor seemed nervous with the noise from the other classes and distance from the front to back of the room causing a few issues she wasn’t aware of. Looking forward to future classes.
Tuesday 30th September – Spin session to start the day, sitting with a class full of people in the dark pushing yourself to the limits. (24.7km @ 59:46, Avg 84rpm / 175 watts)
Wednesday 1st October – Weather was a bit cooler this morning compared to the previous few weeks, so back in the tights. Running my usual Wednesday morning course with the intentions of taking things easy. Arrived back at home to look down and see I sat at pretty much my usual pace. Guessing that means I have really increased my pace and/or fitness. (16.02km @ 1:11.41) Back on the yoga mat tonight and a big improvement from the instructor, background music remained but voice had a bit more authority and also positioned herself to allow her voice to carry better for those at the back of the room. Also, a few new poses I’ve never attempted before opening up a new set of possibilities.
Thursday 2nd October – Another spin class, few changes in the tracks but otherwise the same (but slightly different)… (24.2km @ 57:49, Avg 85rpm / 182 watts)
Friday 3rd October – Usual Friday start with a 14km run, again aiming at an easy pace. Ended up getting back in at a 4:27 min/km pace again. Seems my cadence and fitness are assisting my endeavours to run at a good pace. I felt comfortable running at this pace, but don’t think I would be able to sustain it for the full marathon distance. I’m thinking my pace will be around the 4:45 pace with a planned finishing time of sub 3 hours 30 minutes.(14.09km @ 1:02.49)
Saturday 4th October – Again decided to try out my preparation for City2Sea & Eureka Climb today. From Eastern Beach ran up the hill and into Eastern Gardens for a few laps around the track in the gardens, then back down to Eastern Beach. Did a quick lap for one of the laps around the track and was happy to get it down in the 4:00 min/km range for the 2.2km track. After 3 laps clockwise I turned it around and ran 1 lap counter clockwise. Once back down at Eastern Beach it was time to tackle the stairs. 10 laps up the bottom 2 sets of stairs some jumping up the stairs at the beginning of each lap. Second session was sprints up the full 86 stairs and a jog back down on the track for 6 laps. After last weeks taste of how good it could be, the recovery opportunity was taken again with some walking in the wading pool of the ice cold water. Calves definitely felt better for the cold water. (10.2km @ 43:59.8 run, 3.05km @ 16.58 stair climbs & related training)
Sunday 5th October – Return to the gym for Crossfit and core training. Crossfit session was a blend of running, squats, push ups, single arm rows @ 24kg, kettle bell swings @ 20kg, weighted squats @ 40kg, plate press @ 15kg, deltoid raises of 3 varieties and some wall squats. Core training was around 30 minutes of hard work straight after the Crossfit class, but I was glad to have gotten the extra session in. Once we got back home made a decision for a family BBQ in a local national park (You Yangs). Good to get away and chop some wood and cook a few sausages over the flames. Afterwards we took a brief walk through the bush to let the kids have an adventure. Not a strenuous activity, but a fun way of keeping the fitness going.
As I’m writing this I am 1 week from the big day. Next Sunday it’s the Melbourne marathon. The event I’ve been planning and training for since June this year. In June it was a long shot, an ambitious goal and in a week it will hopefully be completed. I’m hoping I get a chance to write an entry prior to the run, as it might be a chance to expel some of the nervous energy I’ve been building as the event comes closer. Until then, I’m hoping you’ve found something to assist you in my thoughts and ramblings…
Overall distance – 48.9km spin class , 41.6km running , 3km in stair climbs + crossfit & core training.