This week was able to increase the k's, however did not get to the 100k's as planned due to not getting up early enough on a couple of occasions and as a result running in 33-35 deg which cut the distance I ran. Struggled a bit on those days I stopped on a few occasions and took it easy and drank plenty.
Week in summary 94k 7h36m Avg Pace 4:51
Tues am 10k250m @4:26 incl 8.25k @ 4:20 which is slightly slower than threshold pace. Felt quite comfortable at that pace which incl some small hills.
Wed am 13k @ 4:58 General type of run
pm 7k @5:07 Recovery
Thurs pm 6k520m @4:59 run in 35 deg and struggled stopping a few times as I wrestled with my mind
Fri pm 11k250m @ 4:52 run in 33 deg and once again struggled with the heat mentally more than physically. Took a gel at 10k which enabled me to finish strongly.
Sat am 13k @ 4:51 incl 8*250m pickups run at threshold to interval pace. Finished with last 3.75k run at 4:30 pace (hopefully marathon pace).
Sun am 33k @4.55 Tough run with Craig incl hills through Bold Park and Hale Road. Tackled the hills pretty hard through Bold Park which made it tougher later on. Was happy to finish the last few k on my own without dropping the pace and feel as though it was good to do a run like this and simulate being quite tired . Definitely the toughest long run I've done in a while and even had a quick nap afterwards which is something I haven't done in a while.
Week ahead will be similar in overall structure with hopefully a 100+ k a week. Long run to be slower and slight increase in no of k's run at approx threshold pace.
Monday, January 28, 2008
Sunday, January 20, 2008
Just what the doctor ordered
Unfortunately ended up with a virus that kept me in bed from Sun night to Thurs and as a result running for the week was limited to Fri,Sat and Sun. Had full intentions of doing long run with Craig on Sunday am but ended up watching the tennis as I couldn't sleep and got to bed really late, sorry Craig and ended up doing pm run instead.
Going through my records for Sydney I also noticed that the 7th week of the programme was when I struggled and was very lethargic, recovered and then did a great week after that.
Still having excess wear on the outside left heel and the Glycerines are nearly worn completely out at less than 250k's, Nimbus are up to 380 with a little bit of wear left. May go to a shoesmith and see whether they can build the heel, have tried shoe goo previously and not a big fan. Will visit podiatrist again in the next few weeks and show results, last time gave us some exercises to do to try and assist but still obviously not changing my foot strike which has changed since orthotics buildup. Hopefully they can assist as going through shoes very quickly, although at least not so many injuries.
From a positive note, most of the niggles have disappeared and as it was going to be a recovery week, just meant that the k's were a bit lower than I was anticipating. Felt refreshed on my Sun run and the motivation that was waning appears to be back.
Week in Summary 41k 3h13m11s Avg 4.42
Fri 12k340m 1hr 4.52 Hills
Sat 12k660m 58m incl 7k@4.20, bit slower than tempo pace
Sun 16k 1h15m11s Progression Style run with 4k splits being 19:02,19:18,18:44,18:07
Next week I hope to do 100k+ incl some tempo running, long run Sun am. Going to be a challenge trying to do all running in the am which means very early mornings.
Going through my records for Sydney I also noticed that the 7th week of the programme was when I struggled and was very lethargic, recovered and then did a great week after that.
Still having excess wear on the outside left heel and the Glycerines are nearly worn completely out at less than 250k's, Nimbus are up to 380 with a little bit of wear left. May go to a shoesmith and see whether they can build the heel, have tried shoe goo previously and not a big fan. Will visit podiatrist again in the next few weeks and show results, last time gave us some exercises to do to try and assist but still obviously not changing my foot strike which has changed since orthotics buildup. Hopefully they can assist as going through shoes very quickly, although at least not so many injuries.
From a positive note, most of the niggles have disappeared and as it was going to be a recovery week, just meant that the k's were a bit lower than I was anticipating. Felt refreshed on my Sun run and the motivation that was waning appears to be back.
Week in Summary 41k 3h13m11s Avg 4.42
Fri 12k340m 1hr 4.52 Hills
Sat 12k660m 58m incl 7k@4.20, bit slower than tempo pace
Sun 16k 1h15m11s Progression Style run with 4k splits being 19:02,19:18,18:44,18:07
Next week I hope to do 100k+ incl some tempo running, long run Sun am. Going to be a challenge trying to do all running in the am which means very early mornings.
Sunday, January 13, 2008
Bit of a struggle this week
Struggled a bit this week due to extremely sore achilles that occurred at end of medium long run on Wed and has been sore since , maybe due to do tempo the day before and as a result popping quite a few Nurofen Plus and times have been a bit slower this week.
Managed to complete nearly the no of k's I wanted, thanks to Craig and long run with him this morning, thanks for inspiring us to continue as I'm sure if I had have gone solo today, wouldn't have gone close to no of k's I did. Limping quite badly at the moment but am due for a recovery week this week, perfect timing so hopefully that and maybe a physio session will help.
Last 6 weeks running has been 90k,75k,93k,90k,101k and this week of 100k which is by far the most no of k's I have run in a 6 week period.
Starting to learn the importance of the recovery runs and hopefully will slow them down further and get some more quality into some of the other runs I'm doing which will be the focus over the next few weeks.
Week in Summary 100k 8h19m Avg Pace 4:59
Tues pm - 14k500m 68m incl tempo run of 7.2k in 30m12s(4.12 pace). Was only going to do 6.5k tempo but because I stopped a couple of times, still a disciplinary issue(mental) I increased the distance.
Wed pm- 22k400m 1h50m28s Found another route which was quite good for medium long run and happy with pace, unfortunately hurt achilles near end and foot still quite sore from previous week
Thurs am 8k350m 44m30s Recovery run and very painful one at that. Dragged myself through the k's. Would have liked to have done Thurs pm but off to Mandurah
Fri pm 13k250m 1h6m15s Was meant to do 19k but combination of still being very sore and being on holidays with Trace meant run was cut short.
Sat am 10k500m 51m43s Another recovery type run.
Sun am 31k 2h37m48s Long run with Craig, today. Scheduled to do 32k today but car was right at 31k and was very sore in the last 6k's so decided a good time to stop. Couldn't have run much quicker today so hopefully I didn't hold Craig up too much .
Schedule I've been following reasonably closely has next week as a 88k recovery week but will probably reduce that to around 70-75k. Was tempted to do Christchurch next Sunday but think I may be best suited to doing a medium long run instead. All the best to Henry should he decide to do Christchurch.
Managed to complete nearly the no of k's I wanted, thanks to Craig and long run with him this morning, thanks for inspiring us to continue as I'm sure if I had have gone solo today, wouldn't have gone close to no of k's I did. Limping quite badly at the moment but am due for a recovery week this week, perfect timing so hopefully that and maybe a physio session will help.
Last 6 weeks running has been 90k,75k,93k,90k,101k and this week of 100k which is by far the most no of k's I have run in a 6 week period.
Starting to learn the importance of the recovery runs and hopefully will slow them down further and get some more quality into some of the other runs I'm doing which will be the focus over the next few weeks.
Week in Summary 100k 8h19m Avg Pace 4:59
Tues pm - 14k500m 68m incl tempo run of 7.2k in 30m12s(4.12 pace). Was only going to do 6.5k tempo but because I stopped a couple of times, still a disciplinary issue(mental) I increased the distance.
Wed pm- 22k400m 1h50m28s Found another route which was quite good for medium long run and happy with pace, unfortunately hurt achilles near end and foot still quite sore from previous week
Thurs am 8k350m 44m30s Recovery run and very painful one at that. Dragged myself through the k's. Would have liked to have done Thurs pm but off to Mandurah
Fri pm 13k250m 1h6m15s Was meant to do 19k but combination of still being very sore and being on holidays with Trace meant run was cut short.
Sat am 10k500m 51m43s Another recovery type run.
Sun am 31k 2h37m48s Long run with Craig, today. Scheduled to do 32k today but car was right at 31k and was very sore in the last 6k's so decided a good time to stop. Couldn't have run much quicker today so hopefully I didn't hold Craig up too much .
Schedule I've been following reasonably closely has next week as a 88k recovery week but will probably reduce that to around 70-75k. Was tempted to do Christchurch next Sunday but think I may be best suited to doing a medium long run instead. All the best to Henry should he decide to do Christchurch.
Monday, January 7, 2008
Mental toughness required for those longer mid week runs
Have been struggling a bit with the longer midweek runs ie all of a sudden decide I can't be bothered again more, stop for a bit and then start up again and thus begins a vicious cycle. Not sure whether it is because of the heat, running the same route ie Yokine Reseve Route (3.5km) a no of times, combination or just being plain lazy. Something I need to work on that's for sure.
On a positive note, however was able to run even with foot playing up by popping some nurofen plus a couple of hours before each run and really enjoyed the long run Sun am although the right hammy did tighten up near the end. Keeping fairly well to schedule at present whilst on holidays, will be interesting to see when I go back to work how I'll go.
Week in Summary: 101k 8h19m Avg Pace 4m56s
Tues 16k 1h15m12s
Wed 6k 31m30s
Thu 19k 1h34m22s
Fri 23k 1h54m54s
Sat 8k 40m46s
Sun 29k 2h22m30s
If everything goes to plan the week coming up should be fairly similar k's although will be hoping to do some tempo work and increase my long run to 32k
On a positive note, however was able to run even with foot playing up by popping some nurofen plus a couple of hours before each run and really enjoyed the long run Sun am although the right hammy did tighten up near the end. Keeping fairly well to schedule at present whilst on holidays, will be interesting to see when I go back to work how I'll go.
Week in Summary: 101k 8h19m Avg Pace 4m56s
Tues 16k 1h15m12s
Wed 6k 31m30s
Thu 19k 1h34m22s
Fri 23k 1h54m54s
Sat 8k 40m46s
Sun 29k 2h22m30s
If everything goes to plan the week coming up should be fairly similar k's although will be hoping to do some tempo work and increase my long run to 32k
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