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Showing posts from April, 2011

Road to the New Jersey Marathon.

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Last week...This is the last week before the marathon. On Monday I did last serious training: 10x 1K intervals with 1K of jogging in-between. My pace is muuuch slower than it should be (4:19 min/km). I cannot even blame it on Ithaca's hills as I chose the route in such a way that I do the intervals mostly downhill (and make up for it going uphill in the jogging breaks). Oh well.I take Tuesday off. On Wednesday I catch a cold. Wonderful timing. I wonder whether to cancel remaining trainings of the week. If I knew it would help me with recovery I would do it right away, but it's not that simple with a cold -- sometimes sweating it out actually helps. I go for an easy run. It goes terribly. I go again on Thursday. Bit better. But not much. At least the weather is wonderful...Big pictureI started preparing for this marathon at the beginning of the year. That means I had 17 weeks of preparation. Not too much. But this time I put my bet on regularity. My best weekly mileage was 82km…

Week 16, 2011

That was supposed to be the heaviest week of preparation, starting off with a 30K run, but I missed one training so I ended up with an average weekly total.16 18 Apr - 24 AprThis week's totals:4x, 7:18, 76km [7:18]Next week's plans:4x, 7:15, 82km2:581:121:261:4230.2 km13.0 km16.1 km16.6 km'30': ER 18km+SR 10kmER 12kmSR 16kmER 16km146 hrm143 hrm148 hrm133 hrm5:46 min/km5:18 min/km5:05 min/km6:00 min/kmI started this week with the last long & tough training before the marathon: '30'. The idea was to do 18 easy kilometers, followed by 10 fast ones (pace around 4:40 min/km) and finish with 2 kilometers of jogging, for the total of 30K. I did this training in New York and although I sticked to the general structure, the pace I was going at was MUCH lowered than planned: average 5:46 min/km for the whole training and 5:33 min/km for the fast 10K. At first I was devastated with that, thinking it's a clear sign I'm not ready for the marathon; at least not wi…

Week 15, 2011

Not much training (not even 50K) due to stay in NY. But next week should be better...15 11 Apr - 17 AprThis week's totals:4x, 5:05, 49km [6:05]Next week's plans:5x, 9:03, 93km1:031:241:281:0710.8 km12 km15.2 km10.9 kmER 10kmRS 60' [TM]SR 9km [SW]ER 11km132 hrm148 hrm150 hrm125 hrm5:21 min/km#124:46 min/km5:56 min/kmI knew that from Thursday on it will be difficult to do any running due to my stay in NYC. So I did an easy training on Monday, even though I was tired from 10K and I followed up with a running strength on a treadmill on Tuesday and the usual Wednesday run with SportsWorld. Then 3 day break :( and I managed to wrap the week up with an easy run in the hilly Central Park.Next week my sightseeing schedule is much less tight and I hope to be back to normal training. As a matter of fact I hope to do more running than in any week so far, starting off with a fast 30K on Monday -- it's the last moment to do this training as the big day is approaching...

10km, Grootebroek, Netherlands

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10/04/2011 10K Grootebroek, Netherlands 41:50 4:11 min/km 172 hrm 8/62 (12.9%) Getting up at 8:00 was tough, especially that lately I've been leading a night-life; going to bed ~2am and often not getting up before 11am. The journey went only with minor complications and I was there with enough time to do a proper warm-up and not run from the station to the race already ;).The weather was pretty good, sunny, but not too hot and if I was to complain about something it would be about the wind -- not too bad, but enough to be annoying.The main event was 10miles run, which started at 11:00. For 10K there was only a bunch of people -- as I learned after the race there were only 62 people who completed this distance. This gave me a unique opportunity to start in the first row -- my first :)I started not to far behind the leaders. After around 500m I even made an attempt to catch up with them, but the pace was too fast for me and I had to let them go. In the end I spend most of the race cha…

Week 14, 2011

Not too much mileage but few intense trainings this week with a 10K race on Sunday.14 4 Apr - 10 AprThis week's totals:5x, 5:25, 58km [6:55]Next week's plans:4x, 6:09, 63km1:271:321:030:410:4213.0 km17.0 km11.9 km6.4 km10.0 kmRS 60' [TM]SR 11km [SW]FR 6x1km/4'jog 6kmS! 10km (Grootebroek)147 hrm158 hrm165 hrm129 hrm172 hrm#124:45 min/km4:00 min/km5:39 min/km4:11 min/kmShort but intense trainings. Running strength on Tuesday, then a reasonably fast run with Michal & Sportsworld on Wednesday and 6 1km intervals on Friday at 4:00 min/km. Then an easy "warm-up" on Saturday and 10K race on Sunday, described in the next post.Next week will be tough as I'm leaving for the States. I hope to squeeze in 3 trainings Monday to Wednesday but Thursday morning I have my flight and during the first week that I'll spent in New York doing any running will be rather difficult. We'll see...

10km, Grootebroek, Netherlands (before)

Tomorrow morning I'm going to run 10K in Grootebroek -- a small village in the north of Holland. My form? Well, I'm afraid I pushed too hard this week, with too many tough trainings. Also the speed interval training that I wanted to do on Thursday, slipped to Friday; too close to the race day. Today I slept very shortly, woken up by the postman in the morning. And I may have had one too many yesterday ;)... well, excuses, excuses :). Enough already.Plans? Goals? Well, according to McMillan's calculator my 1:33:05 in the Warsaw half-marathon indicates that I should be able to do 41:50 tomorrow. Not bad at all given that my personal best on this distance is mere half a minute faster, 41:22. But of course I'll do my best to beat that. And in case I manage to get to the finish line even one second faster than that -- I'm gonna be very happy indeed. Wish me good luck :)

Week 13, 2011

Few days of recovery after the half-marathon and then back to regular schedule.13 28 Mar - 3 AprThis week's totals:5x, 7:11, 74km [7:11]Next week's plans:5x, 6:04, 63km1:121:151:211:042:1912.6 km12.5 km12.8 km10.6 km25.9 kmER 12kmER 12kmRS 7km, 7x[ssw]ER 10kmSR 15km + 3x1'/3'140 hrm136 hrm133 hrm136 hrm158 hrm5:27 min/km5:42 min/km5:46 min/km5:42 min/km4:43 min/kmFirst days of this week I spent in Warsaw, recovering from the half-marathon. So easy run on Tuesday and another one on Thursday, with rest days on Monday and Wednesday.On Friday I did running strength. Then on Saturday I decided to give my Green Silence a try. Since I didn't get any sleep the night before (friend's party + early flight) and I wasn't sure how running in those lights shoes will go, I only did slow 10K. It felt good and I'm seriously thinking of gradually incorporating more and more runs with light shoes and, who knows, maybe one day barefoot? But I don't think I'll be exp…