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Training Update: Week 15 – Wherein I learn some hard lessons about distance running and get geeky about the 114th Boston M

Posted Apr 15 2010 12:00am
Running on empty

Last Saturday for my long run, I ran the furthest distance I’ve ever run: 25km. Prior to that, the longest I’d ever run was 23km. When I crossed over the 23km mark I was already pretty tired, but was also excited about entering, (what at least for me) was uncharted territory. After that initial adrenaline rush faded though, the last 1.5km were pretty gruelling. And the stupid thing is they didn’t have to be.

I know very little about refuelling and I paid for it last Saturday. I’ve run several half marathons now, but find that with a couple of stops for water or a sports drink along the way I’ll be fine. On my Saturday long runs, I know where there are taps and water fountains along the route which I’ll use to re-hydrate as required, so I’ve never felt the need to carry a water bottle (although I do use a Camelbak when I go trail running). But as I’ve learned the hard way now, I need to get my act together and learn about proper refuelling on longer runs and what particular type of refuelling works best for me.

This week, having reconciled the purchase on the ‘not essential, but helpful’ scale, I took the plunge and finally got myself a . I am now able to far more accurately measure my pace and distance, as well as monitor my heart rate,(which I’ve never done before). So along with refuelling, I now also have lots to learn about heart rate training zones etc.

This week’s interval session from the Princes of Pain at FIRST
10 min warmup jog
4 x 100m strides
3 x 1600m (1:00 min RI) at 7:40/km target pace
10 min cooldown jog

I used the interval training function on my new Garmin and recorded the following times
7:00
7:22
7:35

Total workout time: 24:58
Total workout distance: 5.04km

Av. HR 153 / Max. HR 163

While to some extent it is good that each of these times were better than the target pace of 7:40, it isn’t good that there’s a 35 second spread in the times. Theoretically there should be no more than a few seconds difference between each set.

Here are the other stats for the week
Week 15
10 Apr: 25 km
12 Apr: 7.8 km
14 Apr: 10 km
Total for week: 42.8 km
Total for 2010: 452.5 km


Getting geeky about Boston

The 114th annual Boston Marathon takes place next Monday, April 19. It is the world’s oldest and arguably the most prestigious annual marathon in the world.

In a great little video , Keone Hon from MIT uses Fermi equations to provide possible answers to improbable questions about the Boston Marathon including
1. If you added up all the footfalls of the runners in the Boston Marathon, what would it register on the Richter Scale?
2. How many Hummers could you outfit with new tyres from all the rubber rubbed off on the roads from the runners’ shoes?
3. If all the Mylar space blankets transformed into helium balloons, how many runners could you lift off the ground?
4. How much extra daylight will Bostonians enjoy on April 20th because the runners are running west to east, thereby slowing down the rotation of the earth?
5. How many martini glasses could you fill with all the sweat that pours off the runners during the race?

On TV the Boston Marathon will be shown live on ESPN from 11.30pm Eastern Standard Time on April 19 in Australia. Alternatively, (if you’re not forking out the big bucks for what is predominantly rubbish on Pay TV these days) you can follow the race online at the official Boston Marathon website where there will be live commentary, and an active leader board, showing the progress of athletes at every 5km mark.
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