Week 45 & 46, 2011
Two weeks, two starts...
457 Oct - 13 Nov
|This week's totals:||5x, 7:55, 76km [7:55]|
|18.1 km||18.4 km||16.9 km||11.9 km||10.0 km|
|jog 16km||Ex. + INT 7x1km/2' [AV'23]||ER 17km||ER 17km||S! 10km (Olympische Stadionloop, Amsterdam)|
|128 hrm||177 hrm||136 hrm||136 hrm||177 hrm|
|5:49 min/km||4:03 min/km||5:39 min/km||5:39 min/km||4:15 min/km|
A rather good week. First an easy run on Monday. Then on Tuesday I joined Jan's athletic club AV'23 on the track. It's around 2K away from my home and I was stupid enough to get there... running; if only I knew what was waiting for me there... Warm-up, some drills, but then the main course: intervals. We did 7x1K/2'. And Jan told me to join the group of guys who were breezing every kilometer under 4:00. Substantially. I kinda managed to keep up with them on the first interval, but then decided that this is just too much. Still I was trying not to lag too much behind and in the end averaged around 4:00 min/km. And boy, was it tough. I was recovering from this training for a long time and to be honest I'm not even sure I fully recovered by Sunday when I did the 10K run and where, unfortunately, my performance was nothing to talk about.
4614 Oct - 20 Nov
|This week's totals:||3x, 3:47, 42km [4:47]|
|14.5 km||12.3 km||15.0 km|
|ER 14km||INT 12x400m/2'||S! 15km (Zevenheuvelenloop)|
|138 hrm||162 hrm||?|
|5:27 min/km||3:58 min/km||?|
The following week I again started with an easy training on Monday and then on Wednesday I did some intervals, this time on my own and at a little more leisurely pace (or rather: the same pace but only 400m intervals). I also finally went to the gym on Wednesday and was hurting all over from it for days afterwards. I canceled the Friday training as I was just too tired from everything. And tomorrow a big day -- the Zevenheuvelenloop (Seven Hills run) in Nijmegen. Judging from my experience on 10K last week I should not expect much -- McMillan suggests I should aim for something like 1:06. But I'm thinking of starting for a much more ambitious 1:04. Maybe the fact that I didn't do much training will in the end play in my favor? (if only I'll manage to finally get enough sleep.....). And if I fail to keep up this pace then hey, at least I tried, whereas if I run for 1:06 from the start then probably I finish even slower than that and then it's nothing to be happy about. We'll see. First and foremost I just hope it'll be an enjoyable race and I will have fun :). And given that we're going with a big group from Sportsworld, chances for that are looking much better than those for my good performance ;).