| Author |
 Topic  |
|
mdunn77
1540 Posts |
 Posted - 25 Mar 2009 : 2:45:36 PM
|
Feeling pretty good after the 20 miler, although was pretty tired on Monday. Ended up not running on Tuesday as well due to car being in for service which took longer than expected and screwing up my plans for the day. Not to worry though, I'm having a sort of mini-taper this week due to the Liverpool HM this Sunday.
Wed 25th March
5m tempo- 00:40:44 - 08:09 - avg hr 160bpm/77% WHR
I've been concentrating on stamina and endurance so haven't done much tempo running for a while. With the HM coming this Sunday, I thought I'd have a faster run and see if I could figure out what pace to aim for... was pretty windy during this run but I felt strong and it was great to get out after two days of rest.
So, my plan for the Liverpool Half.. I'm going to start off at a comfortable 8:30 pace. If I'm feeling up to it at the halfway point, I'll pick the speed up to 8:00-8:10 m/m and see how it goes. If I can do that and average a 8:20 pace, I'll finish quicker than 01:50:00 which would be fab. If I stay at 8:30 pace, it'll be around 01:51:30. My year-old HM PB is 01:57:11 so I'll be happy either way.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
 |
|
|
LittleBigMan
1064 Posts |
Posted - 25 Mar 2009 : 3:34:27 PM
|
Well whatever strategy you adopt Matt, good luck for the weekend!
_________________________________________________
"The will to win is worthless, without the will to prepare." |
|
|
|
krissienewton
1268 Posts |
Posted - 25 Mar 2009 : 5:05:10 PM
|
Enjoy the half...and smash that PB!
Krissie
Please sponsor me for my triathlon at www.justgiving.com/krissienewton
Get up and walk if you have to, but finish the damned race - Ron Hill |
|
|
|
mdunn77
1540 Posts |
Posted - 29 Mar 2009 : 1:29:04 PM
|
Liverpool Half Marathon - 1:47:33
Nine and a half minute improvement over my Reading HM performance a year ago - well pleased. Full report to follow.
Also, Pricey came 4th and if it hadn't been for a route screw up near the start, he'd have pb'd too. Well done Stephen!
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
|
|
|
Heavyweight
1450 Posts |
Posted - 29 Mar 2009 : 1:30:37 PM
|
| Nice Running Matt - all the FLM training paying off. |
|
|
|
krissienewton
1268 Posts |
Posted - 29 Mar 2009 : 1:30:59 PM
|
Well done Matt! Fantastic time and PB. All that marathon training has paid off 
Krissie
Please sponsor me for my triathlon at www.justgiving.com/krissienewton
Get up and walk if you have to, but finish the damned race - Ron Hill |
|
|
|
Ian B
1336 Posts |
Posted - 29 Mar 2009 : 4:59:11 PM
|
Excellant Matt, your increased mileage and quality this year is paying dividends, and a nice day always helps too!
Ian B |
|
|
|
deano
818 Posts |
Posted - 29 Mar 2009 : 5:48:47 PM
|
Great run matt, all that training is paying off.Fantastic time mate,well done..
deano
Chin up and keep on running! |
|
|
|
mdunn77
1540 Posts |
Posted - 30 Mar 2009 : 09:31:03 AM
|
Weekly summary time..
Week 14:
Mon 23/3: rest
Tues 24/3: rest (enforced - stuck at home waiting for phonecall all blummin day)
Wed 25/3: 5m tempo- 00:40:44 - 08:09 - avg hr 160bpm/77% WHR
Thurs 26/3: 5.08m - 00:50:19 - 9:54 - avg hr 151bpm/70% WHR
Fri 27/3: rest
Sat 28/3: rest
Sun 29/3: 13.2 miles (Liverpool Half) - 01:47:39 - 08:09 - avg hr 169bpm/84% WHR - http://aluaka.forumco.com/topic~TOPIC_ID~1943.asp
Total for the week: 23.28 miles
Low mileage as I was tapering before the half and also (according to my plan) this was meant to be a step-back week.
No major aches or pains to report. This week I have a massage booked on Thurs and I have the Kingston Breakfast Run (16m) on Sunday to look forward to, as well as seeing some of you at the 'Bolt around the Holt' on Saturday.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
Edited by - mdunn77 on 30 Mar 2009 09:31:38 AM |
|
|
|
mdunn77
1540 Posts |
Posted - 01 Apr 2009 : 2:59:56 PM
|
big event news: http://aluaka.forumco.com/topic~TOPIC_ID~1554.asp
... and hasn't the weather been fab?
Tue 31st March
5m recovery- 00:48:23 - 09:41 - avg hr 152bpm/71% WHR
Was tough to keep the pace down during this run. Lost myself in thoughts of what's left to do before the FLM.. not long now
March monthly mileage: 133.71 miles
Wed 1st April
7.76m- 01:13:19 - 09:27 - avg hr 154bpm/73% WHR
Good slow run with a mile or so at 8m/m in the middle.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
|
|
|
mdunn77
1540 Posts |
Posted - 03 Apr 2009 : 2:57:30 PM
|
Thurs 2nd April
6m- 00:55:13 - 09:12 - avg hr 156bpm/74% WHR
Went for a jaunt along some of the Maidenhead Easter 10 route. Some signs up already - well organised.
I also went to the fizz for a massage - just maintenance. I told her about my HM and about Stephen's efforts - she was amazed at his time etc. (especially given the lack of a "proper" coach) and asked "where's he trying to get to with this?".. good question I thought...
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
|
|
|
StephenPrice
2113 Posts |
|
|
mdunn77
1540 Posts |
Posted - 03 Apr 2009 : 3:14:45 PM
|
LOL 
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
|
|
|
mdunn77
1540 Posts |
Posted - 05 Apr 2009 : 3:43:03 PM
|
Just 3 weeks to go!
Week 15:
Mon 30/3: rest
Tues 31/3: 5m- 00:48:23 - 09:41 - avg hr 152bpm/71% WHR
Wed 1/4: 7.76m- 01:13:19 - 09:27 - avg hr 154bpm/73% WHR
Thurs 2/4: 6m- 00:55:13 - 09:12 - avg hr 156bpm/74% WHR
Fri 3/4: rest
Sat 4/4: rest
Sun 5/4: 16.14 miles Kingston Breakfast Run - 02:15:15 - 08:23 - avg hr 162bpm/79% WHR
Total for the week: 34.9 miles
Now it's time to taper.. and I'm totally knackered so I think I'll embrace it
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
Edited by - mdunn77 on 06 Apr 2009 08:38:31 AM |
|
|
|
LittleBigMan
1064 Posts |
Posted - 05 Apr 2009 : 4:16:42 PM
|
It must be a great feeling to be participating in the FLM. Looks like your training is going well, and as you say, its time to enjoy the run in as you start to taper.
I just can't wait for Abingdon, but I'll be tuning in to your diary to see how you get on in London for sure.
Good luck Matt!
_________________________________________________
"The will to win is worthless, without the will to prepare." |
Edited by - LittleBigMan on 05 Apr 2009 4:17:18 PM |
|
|
|
Topic |
|
Matt's 2009 Diary
