SATURDAY 20K LSD Milo Prep Run: The first 10k included the Bancasi hill, and continued with two times on a flat 5k. Total time was 1:55:50.13 with inverted 10k splits of 58.09.43 and 57:40.70. That looks nice, BUT: The 5k splits were 30:02.28 (with Bancasi); then 28:07.15; 27:25.09; and 30:15.61. So the problem is apparent. What happened in the last 5k. LOL... that was due to 3 stops to massage once the left hamstring, and twice the right calf. There was no serious cramping, but I felt a little tightness and didnt want to let it develop into a problem. So that makes the 2.5k splits even more interesting. 13:59.98 16:02.30 (with Bancasi) 14:22.46 (gentle down the hill) 13:44.69 13:59.12 13:25.96 15:39.17 (2 massage stops) 14:36.44 (1 massage stop). Now at home. Well hydrated, ate lots, and ready to relax with no aches or pains and the earlier tightness in the two muscles is gone. Milo graciously gives us 65-69 year old guys (Im 66) a max of 2:15 to qualify, so Im happy that with only 2 weeks training to transition from track oval short distance focus to long distance on the road all is well. Even though I missed my target of 1:53 this morning, it was more important that I completed the 20k (my longest training run in almost 6 months), and to finish safely. Tomorrow is Swim day... then Monday a 5k at pace. I know so many of you are doing ultra-marathons this weekend, and I pray for everyone to finish safely and with a satisfying finish time. My hat is off to each of you running 50k and especially those doing the 120k. I cant imagine 120k... You are all my idols. God bless and enjoy your events to the fullest (Y)
Posted on: Sat, 11 Oct 2014 01:51:55 +0000
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