Firstly, got to the 3000 mark (3004)which was dramatic improvement on previous years.
Week Summary, 5 runs 90k 7h25m Avg Pace 4m56s
Wed 17k500m 1h26m
Thu 16k 1h19m
Fri 22k500m 1h51m42s
Sat 8k 40m40s
Sun 26k 2h8m
Intentionally slowed it down a bit this week and found mid week tough due to the hot weather. Bit disappointed that I didn't do tempo run on Xmas due to lack of time but made up the k's by increasing length of runs during the week.
Unfortunately hurt right foot on Sat recovery run but managed to run through it on Sun with Epi(enjoyable run ) after popping a couple of Nurofen, sore now when walking but hopefully will be ok for this weeks running.
Year in Review 2007
Really happy with 2007 where I took my running to a new level with increased k's and a lot less injuries. Did p'b's in the following
4k 14:58 Feb
5k 19:27 Jan
10k 39:39 Apr
1/2m 1:30:49 Jun
Mara 3:21:12 Sep
Really looking forward to 2008 year where main concentration for first half is to qualify for Boston sub 3:15:59 and will be aiming for this in Canberra in Apr. Hopefully Sling and Epi can also do similar timing in Gold Coast and Canberra respectively which will then all qualify us for Boston 2009. As a result of marathon training, there will be less focus on the shorter races in the first half although I may do the odd 10k race here and there.
Wishing everyone a Happy New Year and all the very best for running for 2008
Monday, December 31, 2007
Sunday, December 23, 2007
Can I get to 3000k's for the year
Currently on 2914 after doing my run today so have 86k's to run next week to reach the goal, am aiming for about 95k so hopefully should do it.
This week in summary 93k 7h34m Avg Pace4m53s.
Runs
Tues 13k500m 1h7m15s
Wed 21k100m 1h39m52s
Thur 8k500m 41m36s
Fri 14k500m 1h12m
Sat 8k800m 45m12s
Sun 26k600m 2h8m21s
Felt great for most of the week but struggled for motivation on the long run today and stopped a few times especially the last 5k's as couldn't really be bothered and right hammy was a bit tight. Need to start drinking more as it was quite warm and only had a drink of water from fountain at City Beach 10k and Churchlands 20k after running down to Scarborough.
Focus for the next few weeks is continuing to increase long runs, work on drinking strategy as well as doing some tempo work which means I need to be disciplined re not running too fast on other days. Long runs should be about 10-20% slower than Goal marathon pace so I should be working on running mine at 5.00 pace or thereabouts.
This week in summary 93k 7h34m Avg Pace4m53s.
Runs
Tues 13k500m 1h7m15s
Wed 21k100m 1h39m52s
Thur 8k500m 41m36s
Fri 14k500m 1h12m
Sat 8k800m 45m12s
Sun 26k600m 2h8m21s
Felt great for most of the week but struggled for motivation on the long run today and stopped a few times especially the last 5k's as couldn't really be bothered and right hammy was a bit tight. Need to start drinking more as it was quite warm and only had a drink of water from fountain at City Beach 10k and Churchlands 20k after running down to Scarborough.
Focus for the next few weeks is continuing to increase long runs, work on drinking strategy as well as doing some tempo work which means I need to be disciplined re not running too fast on other days. Long runs should be about 10-20% slower than Goal marathon pace so I should be working on running mine at 5.00 pace or thereabouts.
Sunday, December 16, 2007
Canberra Hotel and Flights Booked
All excited now as I booked hotel and flights for Canberra Marathon. Would have liked to have got into Rydges Capital Hill which is 200m from start but fully booked, so opted for Rydges Lakeside instead which is just over the lake and I'm assuming about 5 minutes away. Please note others looking to book hotel for Canberra may need to look at soon as rooms seem to be booking out fast. Also have the entry form for marathon which can be found at www.canberramarathon.com.au/index.php?pageid=105
Went to the Podiatrist and he agrees that the Nimbus and Glycerin are the better shoes for me now. He wants me to do some trials whereby I run up to 16k in Glycerin(due to blisters) and anything longer in the Nimbus and see how I go from there. Also has given me some exercises re core strength and hip flexors especially on the left side which hopefully will assist with my running gait.
Week in summary 5 runs 75.1k 6hours Avg 4.48
17k 1h18m20s
12k 59m40s (Recovery)
16k500m 1h19m15s
8k500m 44m5s (Recovery)
21k100m 1h39m20s
Happy with how running is going and things going to plan, now just need to start working on the longer runs and building them up to 32k over the next 4 weeks.
Congrats to Epi on his fine run at 6", hope the legs aren't too bad and you can continue doing your normal training without too much recovery needed. Also congrats to the others who managed to run in what weren't ideal conditions
Went to the Podiatrist and he agrees that the Nimbus and Glycerin are the better shoes for me now. He wants me to do some trials whereby I run up to 16k in Glycerin(due to blisters) and anything longer in the Nimbus and see how I go from there. Also has given me some exercises re core strength and hip flexors especially on the left side which hopefully will assist with my running gait.
Week in summary 5 runs 75.1k 6hours Avg 4.48
17k 1h18m20s
12k 59m40s (Recovery)
16k500m 1h19m15s
8k500m 44m5s (Recovery)
21k100m 1h39m20s
Happy with how running is going and things going to plan, now just need to start working on the longer runs and building them up to 32k over the next 4 weeks.
Congrats to Epi on his fine run at 6", hope the legs aren't too bad and you can continue doing your normal training without too much recovery needed. Also congrats to the others who managed to run in what weren't ideal conditions
Sunday, December 9, 2007
Endurance Phase Begins
Started my Endurance Phase for Canberra this week and was very happy with the week in general, although developed blisters on my Sun run, will monitor as 2nd long run in the Glycerin.
Summary: 90k 7h12min Avg Pace 4m47s
Mon: 22k 1h45m(made up for no long run on Sun)
Wed 14k 1h8m15s
Thu 7k 33m8s (Recovery)
Fri 17k 1h23m
Sat 6k 30m30s (Recovery)
Sun 24k 1h51m52s
Felt great all week and the 24k run at 4.40 pace was very comfortable, did the City to Surf Route to beach and return to Kings Park was via Hale Rd . I still need to learn to make my recovery runs a bit slower but really struggle to go much slower.
Off to the podiatrist on Fri after trying all different types of shoes due to excessive wear on the outside of left heel and will ask for gait analysis to be done in all of them. I have to say that I love running in the Nimbus and Glycerin not too bad bar the blisters (may just be from build up of k's suddenly), not a fan of the 2120's though. Hoping after the analysis he can guide me in the right direction. Shoes not lasting much more than 300k but getting less injuries, so that's a good thing but still think orthotic on left foot may be excessive.
Plans for the next few weeks is some consolidation of k's with emphasis on endurance and will be looking at the 70-85k per week range
Doubt whether I'll be able to run with Epi on Sun due to friends going away to Singapore function Sat night but if I do happen to wake up nice and early I'll come along and lend some support. If I don't get there Epi, all the best and hope you are feeling much better than last week.
Summary: 90k 7h12min Avg Pace 4m47s
Mon: 22k 1h45m(made up for no long run on Sun)
Wed 14k 1h8m15s
Thu 7k 33m8s (Recovery)
Fri 17k 1h23m
Sat 6k 30m30s (Recovery)
Sun 24k 1h51m52s
Felt great all week and the 24k run at 4.40 pace was very comfortable, did the City to Surf Route to beach and return to Kings Park was via Hale Rd . I still need to learn to make my recovery runs a bit slower but really struggle to go much slower.
Off to the podiatrist on Fri after trying all different types of shoes due to excessive wear on the outside of left heel and will ask for gait analysis to be done in all of them. I have to say that I love running in the Nimbus and Glycerin not too bad bar the blisters (may just be from build up of k's suddenly), not a fan of the 2120's though. Hoping after the analysis he can guide me in the right direction. Shoes not lasting much more than 300k but getting less injuries, so that's a good thing but still think orthotic on left foot may be excessive.
Plans for the next few weeks is some consolidation of k's with emphasis on endurance and will be looking at the 70-85k per week range
Doubt whether I'll be able to run with Epi on Sun due to friends going away to Singapore function Sat night but if I do happen to wake up nice and early I'll come along and lend some support. If I don't get there Epi, all the best and hope you are feeling much better than last week.
Monday, December 3, 2007
Tenth Anniversary and No Long Run
Celebrated 10th Wedding Anniversary with function at Must Wine Bar, fantastic night, ended up having more booze than intended, ended up in bed at 3.30am and so no long run on Sunday.
Bit disappointed with not doing a longer run but then how often does 10th wedding anniversary come along and had a really great time, so I suppose I can live with that.
Will do 2 longer type runs this week, Mon to Sun, in fact just got home from 22k run but will include that in next weeks blog
Week in Summary 52k Average Pace 4m45s.
Did 5 runs during the week.
Tues 14k500m 1h8m30s
Wed 8k500m 43m recovery
Thurs 7k 35m really struggled, tummy felt a bit funny
Fri 15k 1h5m incl tempo run of 10k 42m20s
Sat 7k 35m42s recovery
Really happy with Fri tempo run, really felt in the zone and felt it was quite easy, did last k in 3m55s just for a bit of variety and speed. Found tempo running a lot easier when listening to music and have started using the ipod again for longer running, not sure whether this is a good thing or not but as long as I clock up the k's then I suppose its ok.
Don't think I'll be able to do full 6 inch run due to Family commitments but may come along and run with Epi for a bit if I get a chance to lend some support, will obviously run it by him first.
Looking forward to do a week of around 80k this week.
Bit disappointed with not doing a longer run but then how often does 10th wedding anniversary come along and had a really great time, so I suppose I can live with that.
Will do 2 longer type runs this week, Mon to Sun, in fact just got home from 22k run but will include that in next weeks blog
Week in Summary 52k Average Pace 4m45s.
Did 5 runs during the week.
Tues 14k500m 1h8m30s
Wed 8k500m 43m recovery
Thurs 7k 35m really struggled, tummy felt a bit funny
Fri 15k 1h5m incl tempo run of 10k 42m20s
Sat 7k 35m42s recovery
Really happy with Fri tempo run, really felt in the zone and felt it was quite easy, did last k in 3m55s just for a bit of variety and speed. Found tempo running a lot easier when listening to music and have started using the ipod again for longer running, not sure whether this is a good thing or not but as long as I clock up the k's then I suppose its ok.
Don't think I'll be able to do full 6 inch run due to Family commitments but may come along and run with Epi for a bit if I get a chance to lend some support, will obviously run it by him first.
Looking forward to do a week of around 80k this week.
Sunday, November 25, 2007
No Deepwater Run
Finally got around to opening a Blogger account after weeks of procrastinating.
Unfortunately couldn't make the Deepwater run to not being well in the morning, maybe I was sick from Labour having won the election.
Anyway from my end, a lower k week only doing 51k down from the previous 3 weeks which averaged 63 k's with a top of 68k last week.
The 4 runs I did were
Tues 14.1k 1h9m
Wed 6.5k 33m (Recovery)
Sat 10k 48m
Sun 20k 1h35m50s
Average pace for the week was 4m51s
I was particularly pleased with the 20k run as it included 2 laps of the tough Mt Yokine Hill Course and this was definitely my best run since the Sydney Marathon and fares very favourably with previous attempts on the course.
I now have a definite plan for Canberra Marathon which will start next week and involve an 18 week course peaking at 60 miles per week (96 k's). Feel comfortable that I can qualify for Boston ie under 3.15.59
Unfortunately couldn't make the Deepwater run to not being well in the morning, maybe I was sick from Labour having won the election.
Anyway from my end, a lower k week only doing 51k down from the previous 3 weeks which averaged 63 k's with a top of 68k last week.
The 4 runs I did were
Tues 14.1k 1h9m
Wed 6.5k 33m (Recovery)
Sat 10k 48m
Sun 20k 1h35m50s
Average pace for the week was 4m51s
I was particularly pleased with the 20k run as it included 2 laps of the tough Mt Yokine Hill Course and this was definitely my best run since the Sydney Marathon and fares very favourably with previous attempts on the course.
I now have a definite plan for Canberra Marathon which will start next week and involve an 18 week course peaking at 60 miles per week (96 k's). Feel comfortable that I can qualify for Boston ie under 3.15.59
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