Back on track with Training this week managing to get all my runs in, getting some cross training done and culminating in the San Domenico 30K race at the end of the week – the furthest distance I have ever raced.
The San Domenico 30K (or 20 miler as it’s been in previous years) is a great pre-marathon race to use as a training run for a Spring marathon and/or to push yourself that little bit harder than you do on your normal long runs. It’s a reasonably hilly out and back course along the Taff Trail in South Wales, with a total Elevation Gain of 342 m (1, 122 ft), and has some testing climbs (especially the one at around 11K!).
My plan was to run it at 8:00 / mile which would give me a finish time of 2:30:00, but thanks to the friendly club rivalry and strong running from Marc Durkin and Andy Jones in particular I managed to nudge my Average pace up to 7:47 / mile and finished in a respectable 2:27:16.
After my recent “blow up” it was good to get another long run under my belt and finish it fairly strong. Judging by the photo on the way up it looks like I was enjoying myself too :-)
Week 11 Stats
| No. Runs | 5 |
| Distance | 72.46 km (45.02 miles) |
| Time | 05:58:38 hh:mm:ss |
| Elevation Gain | 864 m (2,834 ft) |
| Average Pace | 4:57 / km (7:58 mile) |
| Average HR | 144 bpm |
| Average Cadence | 188 spm |
| Calories | 3,759 C |
| Average Distance | 14.49 km (9 miles) |
| Longest Run | 30.27 km (18.81 miles) |
Cross Training
- 1 x 1 hour Strength Training
- 1 x 45 mins TRX Class
This post first appeared on Running Kaizen | A Blog About Running And Continua, please read the originial post: here
