Boom. Legs seem back to 'normal'. Hurrah! All went well at the track this morning, and although it's about half of what I've been doing on previous weeks for my speedwork, this is what the plan called for, as I guess, one last final speed test / shake up before the race this weekend. In a way, it (I hope) emulates what I will be aiming to do at the Gold Coast half, sort of a mini-version of my plan. On the day I'm aiming for this: 3km warm-up/easy pace, 5km at threshold pace, 1.6km easy pace, 4.8km threshold, 1.6km easy, last 5.1km threshold. As long as I stick to my intended threshold pace (between 4:07 and 4:18, but usually 4:10 to 4:15 ish) and run no slower than around 4:45 for the easy paced sections (I hope), and providing my legs continue to do what I'm asking them to, then it should be a successful race. Watch this space.
Something I've read before but never put into practice is this: pre-race massage. Hmm, why haven't I tried this out before? I mean: I love running/racing. I love massages. Why not combine them, i.e. use the massage as a lead up to the race or part of my preparation? Doing some research this morning has informed me that ideally getting one from 3 to 5 days before your event can be very beneficial. I think I'll be getting one when I head up to Hangzhou (the capital of this province, and where I fly out from), which will be 3 days out from raceday. We wonder sometimes, Husband and I, why we haven't gotten more massages while we've been living here. Because we both LOVE getting massages. Hmmm, for me I think it comes down to this: not knowing which 'massage' places or spas are legit (and not brothels, of which there are many in our neighbourhood, ahem...) and the one massage I tried in a local, looked-legit place around the corner ended up being extremely painful and more of a manipulation massage rather than a relaxing, oily type. The BEST massage I've had out of my maybe 4 massages in total since being in China (in other cities), was one at the airport hotel in Shanghai airport. It was a Swedish massage and this will be the type I'll look for on Thursday. Of course, you can't beat a wonderful Balinese massage, but my journey's sadly not taking back to Bali this year (sigh). On this note if you're ever in Bali, get up to North Bali to a place called Bondalem - it's gorgeous, totally natural and beautiful, and far from the maddening crowds of infamous Kuta or Seminyak. Our friends have a villa there, Villa Selina (http://villa-selina-bali.com/), where you can stay and experience whatever's your cup of tea (surfing, hiking to a waterfall, chilling by the pool with copious Bintang beers, or sunrise yoga looking at the ocean). Another highlight of staying there (along with the amazing fresh and delicious food, and wonderful, warm company and hospitality) would be the massages. Seriously, the BEST massage I've ever had was there. Soooooo good. And I've had a lot of massages during holidays in Bali (and other places, but probably the most in Bali), and this was hands down the BEST. Ask for the masseur Firman, and they'll hook you up.
Here are some photos of beautiful Bondalem and Villa Selina from last year. Oh, if only I could fly in and see Matt and Putu and family, and the talented Firman before my race!
Something I've read before but never put into practice is this: pre-race massage. Hmm, why haven't I tried this out before? I mean: I love running/racing. I love massages. Why not combine them, i.e. use the massage as a lead up to the race or part of my preparation? Doing some research this morning has informed me that ideally getting one from 3 to 5 days before your event can be very beneficial. I think I'll be getting one when I head up to Hangzhou (the capital of this province, and where I fly out from), which will be 3 days out from raceday. We wonder sometimes, Husband and I, why we haven't gotten more massages while we've been living here. Because we both LOVE getting massages. Hmmm, for me I think it comes down to this: not knowing which 'massage' places or spas are legit (and not brothels, of which there are many in our neighbourhood, ahem...) and the one massage I tried in a local, looked-legit place around the corner ended up being extremely painful and more of a manipulation massage rather than a relaxing, oily type. The BEST massage I've had out of my maybe 4 massages in total since being in China (in other cities), was one at the airport hotel in Shanghai airport. It was a Swedish massage and this will be the type I'll look for on Thursday. Of course, you can't beat a wonderful Balinese massage, but my journey's sadly not taking back to Bali this year (sigh). On this note if you're ever in Bali, get up to North Bali to a place called Bondalem - it's gorgeous, totally natural and beautiful, and far from the maddening crowds of infamous Kuta or Seminyak. Our friends have a villa there, Villa Selina (http://villa-selina-bali.com/), where you can stay and experience whatever's your cup of tea (surfing, hiking to a waterfall, chilling by the pool with copious Bintang beers, or sunrise yoga looking at the ocean). Another highlight of staying there (along with the amazing fresh and delicious food, and wonderful, warm company and hospitality) would be the massages. Seriously, the BEST massage I've ever had was there. Soooooo good. And I've had a lot of massages during holidays in Bali (and other places, but probably the most in Bali), and this was hands down the BEST. Ask for the masseur Firman, and they'll hook you up.
Here are some photos of beautiful Bondalem and Villa Selina from last year. Oh, if only I could fly in and see Matt and Putu and family, and the talented Firman before my race!
That last photo features the gorgeous Annie (soon to be seeing her on Saturday in Oz! Yes!!) and beautiful Selina, on one of our last days of our long (but never long enough!) holiday in Bali last year. Oh Bali how we miss you....
So, in summary, if I can seek out a masseur who is anything like Firman was, then I'll be a happy camper (or even more of a happy camper) and fully fully prepared for the weekend's race.
Do you get a massage before a race? Or regular massages when you are training? (It's something I should do, but haven't incorporated it into my training or routine for some reason, d'oh...)
So, in summary, if I can seek out a masseur who is anything like Firman was, then I'll be a happy camper (or even more of a happy camper) and fully fully prepared for the weekend's race.
Do you get a massage before a race? Or regular massages when you are training? (It's something I should do, but haven't incorporated it into my training or routine for some reason, d'oh...)
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