| Running Statistics |
Total Mileage: 1734.7k
Total Time: 149h 23m
Average Pace: 5:10/k
| Mileage (k) |
| Mo | 2005 | 2006 |
| Ja | 76.7 | 220.1 |
| Fe | 97.3 | 283.9 |
| Mr | 260.2 | 198.8 |
| Ap | 248.1 | 245.4 |
| Ma | 285.0 | 108.6 |
| Jn | 240.7 | 154.7 |
| Jl | 364.1 | 306.3 |
| Au | 180.0 | 216.9 |
| Tot | 1752.2 | 1734.7 |
Personal Bests:
| 5k | 18:51 |
| 10k | 1:35:22 |
| Half | 1:35:22 |
| Marathon | 3:18:31 |
|
|
|
 |
|
| Longboat Toronto Island 10k Run - testing 123 |
|
Tomorrow I am racing in the Longboat Toronto Island 10k Run. This is a key race for me in preparation for the Toronto Half Marathon on October 15. This race should give me a very good indication of what is possible in the half marathon 5 weeks from now.
Predictions? Goals? As a goal, I'm hoping for sub-41 minutes. In fact I'm shooting for around 40:40 which would put me right on track for a 1:30 half marathon according to the prediction tables. The 10k course itself is flat but not easy - there are extended stretches over grass which just kill your legs.
The strategy I've worked out with my coach is to take it out at 4 min/k pace and try and hit the 5k marker in 20 minutes or less. At that point I'll make the decision to push on if I'm feeling good or crank it down if things aren't going so well. I have a feeling if I hit the 5k marker in 20 minutes I'll be pushing hard regarless. :)
Wish me luck!
> POSTED // September 9, 2006
|
|
|
| Week in Review: 08/28/06 - 09/03/06 |
Weeks to the Toronto Half Marathon: 6
Another solid week. Missed one easy 10k run, but did a touch extra Sun which minimized the loss of too much mileage. Here are the overall stats:
Scheduled mileage: 83k
Accomplished mileage: 75k (90%)
Total time: 6h 20m
Average pace: 5:04/k
Key workouts:
1 - long run (15 miles easy/steady) - Decided to break the run into chunks. First 8k - any pace. Next 5k around 5min/k. Next 5k around 4:50/k. Then 2k at 4:30/k. Then 3k at 21.1k race pace (4:17/k). Then 2k warmdown. Ended up with the following times - 8k in 45:23 (5:40/k), Next 5k splits (5:02, 5:00, 5:04, 5:06, 4:52), Next 5k in (4:50, 4:52, 4:49, 4:52, 5:18), Next 2k (4:30, 4:30), Next 3k (4:17, 4:16, 4:17). Then 2.15k warmdown (13min). Total 25.15k in 2:10.04. Very solid run and pacing.
2 - 9 miles featuring 2x 2 miles in 13:20...full recovery between reps - Did a 2 mile warmup then the 2x2 miles in 13:19.0 (166 max HR, 162 avg HR) and 13:18.2 (165 max HR, 161 avg HR). Did a 1 mile easy in between. Then a 1 mile cool down. Great workout.
3 - 10 miles with 3x 1 mile in 6:10...full recovery... - Did the 3x1mile intervals on 1 mile easy runs. Managed the 3x1 miles in 6:13.2, 6:10.4, 6:12.7. A touch off goal paces, but I'm still happy with the effort.
> POSTED // September 4, 2006
|
|
|
| New 5k PB - 18:51!!!! |
|
Well, in search for a sub-20 minute 5k, I decided to skip the 19's and go straight to the high 18's. My new personal best for the 5k is now 18:51! That's about 1m15s better than my previous best.
Last Saturday I competed in the 3rd running of the Ray's Boathouse Downhill 5km. The course produces very fast times as it is a gradual downhill point-to-point race with only three turns. It follows the Niagara escarpment from upper to lower Hamilton travelling down the bluffs via the Chedoke Radial Trail. Extremely fast course.
Here is some heart rate and pace split data collected using my Polar RS200sd:
| km | Time | Avg HR | Max HR |
| 1 | 3.38.2 | 164 | 171 |
| 2 | 3:42.7 | 167 | 169 |
| 3 | 3:45.7 | 169 | 171 |
| 4 | 4:02.5 | 169 | 170 |
| 5 | 3:42.0 | 169 | 170 |
| Tot | 18:51 | 168 | 171 |
I'm pretty pleased with my pacing even if there was a 4+ minute split in there. My HR was consistent indicating that my effort was solid throughout the race. Analyzing the data, it appears my lactate threshold heart rate is around 169BPM. That's very similar to what it was when I was competing in Ironmans which is a good sign.
In all honesty, the course probably saved me aroud 10 seconds or so per km. Thus, on a flat course I equate my time to around 19:40. I guess we'll get some confirmation when I do the flat White Oaks 5k on October 1.
> POSTED // August 12, 2006
|
|
|
|
|
