In some respects its been a big month.
- Decided to enter the Adelaide Marathon – Fill distance
- Ran 12 training runs greater than 15 km
- Completed a training run further than 21km , ran 30 km
- Completed a test run of 43 km
- Ran 6 mid week training runs further than 18 km.
- Put my on-line entry in for the 2011 City-Bay 12 km Fun Run
Wow, How could I be so stupid! I entered the Adelaide Marathon as a full distance runner. I blame it on the adulation from my results for my first 2 half marathons, I ran last month. Whatever the reason, I am now committed to training for it. I am sure this will have a positive effect on my results at the City-Bay this year. Due to this commitment I have lengthened my L.S.R.’s for my mid week training to 18-20 km each instead of the usual 12-15 km.
How is that, I ran a 30km test run on Saturday the 4th. I had intended to go 32-35 km however it was a little confusing when the bike/walking path disappeared due to a rail extension being prepared near Seaford. Still, I was happy running 30.6 km in 2h53m07s. Two days later I placed my entry on-line for the Adelaide Marathon.
Added some long training km for the following week, 1 X 7 km, 3 X 15 km + 1 X 17 km mid week runs before trying the full 42.2 km run. I should have measured it before I tried this although I suspect that if I had I may have tried something in-between 30 and 42.2 km’s. I must say I was happy to complete the distance in 3h59m00s. With 10 weeks to train from that point I Should be able to do a little better.
I have now changed my training to a couple of 20 km L.S.R. during the week and I hope to do 30-35 km runs on each Sunday. The last couple of Sundays I did not run due to small niggly injuries. I suspect these were due to running 18-20 km on a Thursday morning then another 7-10 km at Road Runners club on Thursday night! I think this is a little to much for my body right now.
The last 2 weeks of June I included some light gym work to build up core strength a little. I have chosen 2 days that I now only walk for a rest day. So, Tuesday & Saturday mornings I walk 9 km and then do core strength training in the gym.
My new test training schedule is:
- Monday: recovery run of 6 km, 3 km brisk walk
- Tuesday: 9 km brisk walk, core strength training in the gym
- Wednesday:20 km L.S.R.
- Thursday: recovery run of 6 km, 3 km brisk walk
- Friday:20 km L.S.R.
- Saturday:9 km brisk walk, core strength training in the gym
- Sunday: 32-38 km L.S.R.
I know I can run quicker but I need to build endurance and recovery to achieve my goal of 3h45m for the Marathon. I will be disappointed if I can not at least run better than 3h55m!
- This year
- run/walk 2,629 km (1,633 mi)
- Run 1,689 km (1,049 mi)
- Walk 939 km (583 mi)
- June 2011
- Run/Walk 479 km (297 mi)
- Run 343 km (213 mi)
- Walk 136 km (85 mi)
Well people, that is my June, 2011 in a nut shell. How was yours?