Tuesday, 28 September 2010

Learnings

Please excuse this rather self indulgent post.

On Sunday I was pretty much focused on what had happened in the 10k but now its probably worth considering what the performance means and what I can learn. So, in no particular order, here's a brain dump of my thoughts 48 hours on.


  • I'm in better shape than I'd realised: pretty much where I was targeting for this stage before the injury/weight gain disruption of August.
  • Interestingly this is without much recent speedwork training so there's more improvement in me from that and the race itself will have benefited me greatly in terms of being a very tough tempo run!
  • Perhaps even more tellingly whilst I still don't know my weight I'd guess that I'm about a stone heavier than I'd originally expected to be so the time was done carrying that - again meaning there's plenty of room for further improvement.
  • Running without the Garmin obviously helped - at least for this race at this time...
  • Some soreness in the calves and quads that's now easing but very little (if any) groin pain.
  • I now have a time to use as a basis for future race targets and possibly training sessions.
  • My overall position didn't alter much in the second half of the race but if I magically had Garmin data I suspect it would show I very gradually slowed in the second half meaning speed endurance needs some work but that will come with the speed training and tempos.
  • Mental toughness is 95% where I want it to be.

Putting that little lot into some sort of semi coherent strategy:

  • I'll weigh myself this week but will continue with the current low pressure, slow and steady weight loss strategy.
  • Next road race is a 10 miler 3 weeks on Sunday. I'll use the Garmin but will try to run to a pace a few seconds a mile faster than the predicted 10m time of 1:15:10 based on the 10k time.
  • As of this week I'm starting speed training sessions again as well as doing a weekly tempo run.
  • I'll continue with a weekly Pilates class and daily Pilates exercises at home.
  • No substantial change to Das Uber Plan other than I might create a bit of a mileage ramp up over the next 2-3 weeks (Possibly not increasing weekly mileage - just getting rid of the jump from current levels) and I'm going to be flexible with Wednesday easy runs in the week after a race.

In other news...

...we booked the Paris flights at the weekend and provisionally sorted the accommodation too: Sue and the kids to stay on the outskirts with her sister and family while I stay in a rather modestly priced but perfect for my needs 'hostel'. The latter being a little grander than the name implies:

www.cisp.fr/cisp/index.asp?ln=us

This will give a nice balanced solution:

  • At least £300 cheaper than our booking an apartment in the centre of the city - possibly far more.
  • Probably save another £150 - £200 on not having to eat out as much.
  • Sue gets to see her sister more.
  • I get time on my own pre-race in order to indulge my nervousness.
  • I get to go to bed early the night before and afterwards.
  • I have better control over my diet in the couple of days before.
  • The kids get to see their cousins and are less likely to go stir crazy.
  • They also get the opportunity to go somewhere out of the city - probably Versailles.
  • Overall it saves money and gives a practical balance between the sometimes conflicting demands of a family break/desire to see family/focus on the demands of a big race.

10 comments:

Laura said...

Sounds good! What race are you running in Paris?

Running Rob said...

Paris marathon Laura - plenty of places still left if you're interested...

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