Did my most ever kms in a week this week as a result of there being some cooler weather and a less hectic week at work. Shins were very sore Sat but they managed to hold up nicely for long run Sun, maybe the Voltaren Gel worked well there.
Summary 107k @ 4.52
Tues : Hilly run 10k550m@4.42
Wed: Semi Long Run 22k@4.55
Thurs: Recovery run: 6k450m@5.16
Fri am: Warm up for tempo 3k700m@5.06
Tempo Run 11k300m@4.22
Cooldown 3k@4.58
pm: 7k@4.49
Sat: Recovery run 8k@5.06
Sun: Long run 35k@4.54
The tempo run was great to do Fri, pace was constant throughout, although did do the last km in 3.55 just to finish well, run was quite tough though as I had a bit of a stitch from about the 5k mark but managed to run through it nicely, nice little confidence booster.
Long run with Craig felt pretty good, although right hammy did tighten and as a precaution didn't run the Hale Road Hill. Finished at 35k due to time constraints but felt as though I could have continued for a bit longer.
Lets hope this is a sign of things to come and the next few weeks can be similar k's. Ready now to take on the Race Preparation Cycle which includes some VO2 max sessions.
Sunday, February 24, 2008
Sunday, February 17, 2008
Hill training
Unfortunately put swiss army knife through my thumb on Sun night and as a result went to Doctor on Monday and ended up having a couple of stitches. Result was that I needed to stop running for a few days to aid in keeping the blood pressure down. Hopefully stitches will come out tomorrow.
Ended up doing just over 55k which was less than the grand plans I was hoping for but instead managed to get in some hill training whilst doing at marathon pace, 7k and 10k efforts. Also manged a 17k run which included 6*600m at 5k pace with 90 sec recovery jogs as well as another 17k on hilly course.
Need to ramp up the training again to the 90k+ mark, thinking of either doing a longer tempo run on Fri or may use Point Walter 16k race as a tempo run, would want to do under 1h10m if I go down that path.
Ended up doing just over 55k which was less than the grand plans I was hoping for but instead managed to get in some hill training whilst doing at marathon pace, 7k and 10k efforts. Also manged a 17k run which included 6*600m at 5k pace with 90 sec recovery jogs as well as another 17k on hilly course.
Need to ramp up the training again to the 90k+ mark, thinking of either doing a longer tempo run on Fri or may use Point Walter 16k race as a tempo run, would want to do under 1h10m if I go down that path.
Sunday, February 10, 2008
Lower K's but good finish to the week
Unfortunately due to longer work hours and me being a bit slack was unable to run early on during the week and the weather Thursday(being a wuss) meant my first run was on Friday. Did a quick interval session on the exercise bike Thurs.
Trace has decided to meet up with me in Canberra so that has me pumped up a bit at the moment and hopefully she can inspire me to reach my goal. It was great her being there at the finish for Sydney
Had a Physio session Friday for some massaging on the calves, also went to podiatrist about outside heel wear, not much can be done there. Shins have been quite sore recently and Podiatrist mentioned that going to Kayanos may assist there so will just see how we go as I really like the Nimbus and have been doing my long runs in these.
Week in Summary 62.1k @ 4:49.
Fri 20k@4.47 Medium long run that was interrupted a few times due to work phoning the mobile. Finished with last couple of k's in 4.20's. Was quite tough in patches running into a strong wind
Sat 10k@5.08 Recovery type run in Kayanos and I'm hoping that this may have broke through the mental barrier as I intentionally ran laps of the oval(18) with the ipod, fingers crossed there.
Sun am 21k100m@4.33 Marathon pace run with Craig, felt really comfortable and finished strongly. This run was a real confidence booster and hopefully gets me back into the groove. Unfortunately Craig hurt his achilles, fingers crossed it is just a niggle and he is back up and running in a couple of days.
Sun pm 11k@5.10 Recovery type run but on a hilly course in 33-34 deg temp. Other than legs being slightly sore from this mornings session, good run.
Hope to do some decent k's this week and think I'll flag Matilda Bay 10k to concentrate on the longer stuff but will make final decision later on in the week. Lets hope I'm now back on track
Trace has decided to meet up with me in Canberra so that has me pumped up a bit at the moment and hopefully she can inspire me to reach my goal. It was great her being there at the finish for Sydney
Had a Physio session Friday for some massaging on the calves, also went to podiatrist about outside heel wear, not much can be done there. Shins have been quite sore recently and Podiatrist mentioned that going to Kayanos may assist there so will just see how we go as I really like the Nimbus and have been doing my long runs in these.
Week in Summary 62.1k @ 4:49.
Fri 20k@4.47 Medium long run that was interrupted a few times due to work phoning the mobile. Finished with last couple of k's in 4.20's. Was quite tough in patches running into a strong wind
Sat 10k@5.08 Recovery type run in Kayanos and I'm hoping that this may have broke through the mental barrier as I intentionally ran laps of the oval(18) with the ipod, fingers crossed there.
Sun am 21k100m@4.33 Marathon pace run with Craig, felt really comfortable and finished strongly. This run was a real confidence booster and hopefully gets me back into the groove. Unfortunately Craig hurt his achilles, fingers crossed it is just a niggle and he is back up and running in a couple of days.
Sun pm 11k@5.10 Recovery type run but on a hilly course in 33-34 deg temp. Other than legs being slightly sore from this mornings session, good run.
Hope to do some decent k's this week and think I'll flag Matilda Bay 10k to concentrate on the longer stuff but will make final decision later on in the week. Lets hope I'm now back on track
Sunday, February 3, 2008
Average Week
Week in Summary 90.55k @4.57
Funny that I now consider this as being an average week as a week like this a few months ago, I would have been ecstatic.
Still struggling with the monotony and the mental side at the moment and give in too easily and all of a sudden become lazy and make excuses and stop. Classic examples were my tempo session cut short and long run today after parting ways with Craig when I'm on my own where I just couldn't be bothered anymore. The legs and body were feeling great, I just don't understand.
On a positive note, 7 of the last 9 weeks have been 90k+ and Canberra will have plenty of runners so I won't be on my own and hopefully won't give in. Also tried the High 5 drink which will be used at Canberra and quite enjoyed the taste as well using gel for long run.
Mon am 8k250m@5.27 Recovery run, legs especially shins very sore from yesterday.
Tues am 10k @4.46 Easy run
Wed am 10k250m@4.47 Easy run
Thu pm 3k50m@4.55 Shins very sore and quite hot in the arvo, so cut run short
Fri am 13k500m@4.37 incl 3*2.5k tempos at 4.20 pace,short break in between
pm 8k@5.06 Recovery run in 34 deg
Sat pm 8k500m@4.58 Easy run in 35 deg
Sun am 29k@5.01 Long run with Craig
Next week I hope to increase the km's and won't be doing any tempo work during the working week. Would love to try and get a mid long run mid week in and hope to do a 25k run next Sun with 20k@ Marathon Pace. Also have a Podiatrist and Physio sessions booked in.
Congrats to Craig for reaching the 100k mark this week.
Funny that I now consider this as being an average week as a week like this a few months ago, I would have been ecstatic.
Still struggling with the monotony and the mental side at the moment and give in too easily and all of a sudden become lazy and make excuses and stop. Classic examples were my tempo session cut short and long run today after parting ways with Craig when I'm on my own where I just couldn't be bothered anymore. The legs and body were feeling great, I just don't understand.
On a positive note, 7 of the last 9 weeks have been 90k+ and Canberra will have plenty of runners so I won't be on my own and hopefully won't give in. Also tried the High 5 drink which will be used at Canberra and quite enjoyed the taste as well using gel for long run.
Mon am 8k250m@5.27 Recovery run, legs especially shins very sore from yesterday.
Tues am 10k @4.46 Easy run
Wed am 10k250m@4.47 Easy run
Thu pm 3k50m@4.55 Shins very sore and quite hot in the arvo, so cut run short
Fri am 13k500m@4.37 incl 3*2.5k tempos at 4.20 pace,short break in between
pm 8k@5.06 Recovery run in 34 deg
Sat pm 8k500m@4.58 Easy run in 35 deg
Sun am 29k@5.01 Long run with Craig
Next week I hope to increase the km's and won't be doing any tempo work during the working week. Would love to try and get a mid long run mid week in and hope to do a 25k run next Sun with 20k@ Marathon Pace. Also have a Podiatrist and Physio sessions booked in.
Congrats to Craig for reaching the 100k mark this week.
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