Wednesday, 7 July 2010

FULL SPEED AHEAD, WEEK 4 MARIUS BAKKEN MARATHON TRAINING

WED 7th
Big sand dunes with Tess, nice and easy pace, enjoyed the sunshine = 1 hour 48 mins
TUE 6th

location Hillside 5K loop

20 mins at 1/2 marathon pace, followed by 10 x 45 secs at 10 K pace. plus 6 x smart strides.
Running into a stormy wind I found the going tough, but things improved as I turned around at half way.
now with the wind on my back i made good progress, finishing with 20 mins at 6.03 pace.
a short jog then 10 x 45 sec, up and down a gradual hill. after the first effort I got stronger and stronger, felt really good.
I always find the tempo runs hard work, without the adrenaline of a race even Marathon pace can feel tough to hold. Made it through = 59 mins
Mon 5th
8 x 5 mins [ 3 mins MP pace-1 min 10k pace 5.44- 1 min recovery]
Average pace including rec = 6.30 pace.
Total time inc warm up-down =57 mins


CONGRATS TO Geraint Thomas, 2nd on a very tough stage and 2nd overall TOUR DE FRANCE
AWESOME ACHIEVEMENT LINK

Scott smashes through the 3 hour barrier for the first time, just a month after his last Marathon.
AWESOME ACHIEVEMENT SCOTT.
LINK

NEW PODCAST FROM MARATHON TALK



6 comments:

Scott Keeps Running said...

You're rocking, Rick. Cool off those shoes. :)

Scott Keeps Running said...

and thanks for the shout-out. :)

cxklipy said...

IS VERY GOOD..............................

Scott Brown said...

What is very good, cxklipy?

Westley said...

Good workout Rick. I often find the tempo sessions hard to maintain outside a race. Last night was supposed to include four miles at half-marathon pace but only the last two were at the target pace. The first two were into a very stiff breeze but my HR never got above 160 for the four HMP miles.

RICK'S RUNNING said...

Wes yeah i'm glad I'm not the only one that finds these tempo runs hard !