Sunday, September 20, 2009

32km Done ... Let the Taper Begin

Today was my final 32km run before the marathon in three weeks time. The whole preparation has been building to this run - and I could see why. It was the single session I feared the most as it was long and quick (10sec/km faster than my fastest long run to date).

As always, my plan was to get a minute or two of time "in the bank" for the return journey - especially the last 6km up South Rd. Obviously this would be a bit harder today since the overall pace was already quicker. Conditions were good and wind was not a major factor (maybe our luck here in Melbourne is changing).

Felt good for the most part out to the turn at Middle Park, going through 16km in 74.44min, so by then I had 1.13min up my sleeve. I consolidated this for the next 5km, going through half marathon distance in about 98.40 and ultimately getting to the final 6km with a wonderful 2.22min to play with.

As it was, I ran strongly up South Rd (fastest time yet for this prep) and lost only 10 sec/km; finishing the 32k 1.19min ahead of schedule. Fan-bloody-tastic! It was no easy run at all, but it was controlled and run perfectly to plan. I have real confidence in running the marathon to a similar plan.

Only three weeks to go now. Let the taper begin!

Total run: 32km in 2:31.45hrs - 4.45m/k

1-6km 27.56min (4.40/9.21/13.55/18.33/23.16/27.56) - 4.39m/k
7-12km 28.10min (32.43/37.21/42.02/46.45/51.27/56.06) - 4.41m/k
13-16km 18.38min (60.47/65.19/69.57/74.44) - 4.39m/k
17-20km 18.39min (79.19/84.00/88.34/93.23) - 4.39m/k
21-26km 28.36min (98.06/102.52/107.38/112.25/117.12/121.59) - 4.46m/k
27-32km 29.46min (126.57/131.49/136.50/141.52/146.48/151.45) - 4.57m/k

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