Tomaz
Figuring out my next plan of attack. No big increase in mileage (40 - 55 km/week), keep avg 3 runs/week but: a) improve hip flexibility, range of motion, b) do more hill intervals. K.I.S.S.
- Site:
- http://tomazlasic.net/author
- Miles:
- 4307 total / 652 in 2013
- Goal:
#1 Keep healthy & injury-free; #2 Enjoy running; Dream - ultra
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2 people liked what Tomaz said
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RUN
good Recovery jog/walk 3 km
Perfect little jaunt around the 'hood to move the legs. Bit stiff but better than after any other marathon done. Maybe didn't go hard enough yesterday ... ;-)
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OK, the figures from the 42.2... Garmin GPS off track at times but the negative split shows nicely http://connect.garmin.com/activity/328559034 Official chip thingo says 3:58:18. Best bit - 462th ... read more
4 people liked what Tomaz said-
Thanks Tracy, thanks Darren. Felt good to gradually put the foot down and start mowing down fellow runners. It was awful to see people puffing very early on and talking ridiculous finish times. A lesson learned no doubt ...
2 days ago • Like
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RUN
great 2013 Perth Marathon 42.2 km 03:58 09:05 pace
Big negative split, nailed the sucker. Will get that Garmin stuff later. Could not run this better with the prep (lack of) I had. Even held off cramps until ... 50m to go :-) Could have crawled ove... read more
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You Rock:
Congratulations Tomaz! Negative split means a strong strong run. Fantastic effort!
3 days ago
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Commissioned piece of art by a 7 year old: 'Can you draw Dadda running a marathon on the course map?'
4 people liked what Tomaz shared- Show 3 more comments...
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Lovely good luck effort. Well done Mr 7.
4 days ago • Like
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RUN
- RUN
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Unrelated to running but my dear better half is starting her private practice - tomorrow! If you ever need an experienced psychologist ... http://www.cottesloecounselling.com.au/anna_mills.html Bes... read more
2 people liked what Tomaz said-
Thank you all. Will pass on the wishes.
10 days ago • Like
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RUN
alright "Let's call it a taper ..." 17 km 01:37 09:09 pace
Marathon-ish pace. Not a puff to the chest but heavy legs. This time next week they'll be slogging the 42.2. Got a week to sort them out. Highlight was stopping for a minute and watching a pod... read more
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Hehehe ... I will. Not that I have much to taper from. The dolphins were amazing. If I had knelt down and stuck my hand in water I'd probably touch one, that close. Very special, friends on many a long run along the river.
10 days ago • Like
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RUN
alright Lead legs 12 km
Two games of water polo last night did the trick, felt them all along the fairly hilly route (Wireless Hill - Bicton). Lucky no sheep stations were in play.
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_\|/_
11 days ago • Like
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:D :D That works on so many levels ... my favourite flora too! Perfect! Thanks Tracy. Ah, you are funny :-)
11 days ago • Like
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RUN
good 5 x (1K + 400 walk/easy) 10 km
4.02/4.05/4.15/4.14/4.13 + top'n'tail. Not 'best of' but very happy with that. Done on the way to Freo, bit of afternoon dodg'em with walkers and dreamers on a sunny day.
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Very nice paces there Tomaz. Almost time for me to think about some interval work again with my running. Just been plodding of late.
16 days ago • Like
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RUN
great Swanbourne via Freo 24.47 km 02:15 08:51 pace
Smashed it, effortless. If I ran another 18 this morning (full marathon) I'd go under 4 hours. When you're on - you're on! I hope I'm like this in a couple of weeks.
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RUN
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@Chris What Tracy says. Besides, I've seen too many highly degreed and credentialed idiots out there. Means nothing (to me at least). It's like judging people on the basis of how fast they can run 10K :-)
18 days ago • Like
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RUN
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RUN
good 8K tempo 8 km 00:40 07:58 pace
Kept it nice & steady right on this pace throughout. Easier than I thought I'd be, about 85% percenter.
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RUN
good 1-2-1-1 11.8 km
Interval set I hadn't done for a while (1/2/1/1Ks with 400m easy) with a bit of fartlek to top'n'tail. Once the legs got working it was OK (4:31/4:20/4:19/4:25) but solid puffing tow... read more
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Nice Job:
Interesting. What's the idea behind the breakdown of kms?
23 days ago
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:D :D Sandbagging? Yeah righto ...
22 days ago • Like
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Loading people...
Good to have a plan Tomaz! With another marathon behind you you've earned it. BTW hill intervals = superman.
1 day ago • Like • 1 person
Yeah, plenty of hills around me, might as well put them to good use. Plus the next marathon is a hilly one. Obvious choice (or as my mother-in-law would say "no shit Sherlock"). Intrigued by flexibility, biomechanics again though. My biggest reserve I reckon. Fun figuring it out ahead ;-)
1 day ago • Like • 1 person
Sounds good to me!
1 day ago • Like • 1 person
A fine plan. Well done.
about 22 hours ago • Like • 1 person