As mentioned last week, due to the fact that I didn't run Sunday was able to do two 30k+ runs. With work being quite quiet this week, about to get full on and I am going to be travelling a bit, it was nice to be able to dedicate a lot of time to running this week, so hopefully will have some k's in the bank for some of the quieter weeks that may eventuate.
Also trying to make the most of being in the zone right at the moment, most of my runs were run quite a bit faster than intended, although haven't really done any proper speedwork as yet.
Update re shoes and orthotics, orthotics feeling good, Infiniti's now having heel resurfaced after another 90k, all being done for free at this stage so that's good, wonder whether it will last. In the meantime alternating between the Adistarts that have been returned,Adrenaline and Nimbuses that have had heels replaced previously.
Week in Summary 130.65k@4.42 10h15m
Mon pm 32.2k@4.44 Long run that was a bit quicker than expected. Didn't take any drinks with me which was a bit silly, wasn't sure where I was going to go and just made up the route as I went along so had a quick water stop at 18k and 24k and then stopped at home at 28k quickly to have half a bottle of powerade.
Tues pm 10.05k@5.04 Recovery run incl hills, was expecting to have been sore from yesterday but was actually feeling pretty good.
Wed pm 13.62k@4:24 Incl hills, Pace ended up being more of a tempo run than was intended as this wasn't the intention of the run but felt pretty good.
Thurs pm 10.2k@4:54 Recovery type run.
Upper body and legs weights session.
Fri pm 18.03k@4:30 Once again ran faster than intended in drizzling rain, ran mostly on the flat and on the paths.
Sat pm 10.55k@4:54 Recovery type run. Felt a bit of a twinge in the right knee so stopped on a couple of occasions to stretch .
Sun am 36k- made up of 33k@4.37 Ran mostly with Craig and on the flat and stopped quickly for toilet breaks and stretching, once again quicker that was expected but felt pretty comfortable.
3k@5.04 Cooldown
So extremely happy with the week as I'm feeling pretty good at the moment but mindful not to get to carried away. Next week will obviously be back to normal type of km's, fingers crossed it is not a bad one and I need to control the pace a little better.
Looking forward to running my first 10k in over a year at Lake Monger in a couple of weeks time and seeing what sort of time I can do without any proper speedwork.
Sunday, May 25, 2008
Sunday, May 18, 2008
No Sunday Run
Been a tough week personally with Trace's grandma taking a turn for the worse all of a sudden and then passing away Thurs. At least she didn't suffer for too long, funeral is on Wed.
Woke up this morning feeling not the greatest after going to bed with bad headache last night, may have been because the Eagles lost again, only joking and felt dodgey all day, so decided not to run. Will try and make up for it early on in the week with a 20k+ run.
Other than that, very happy with how the running is going, just need to control myself as I ran a no of runs quicker than I intended.
Week in summary 66k@4.43
Mon pm Weights session including legs,abs and upper body.
Tues pm 11.5k@4.39 Run incl hills was extremely easy, felt like I was floating.
Wed pm 10k@4.26 Went out for a 4.40 type run incl hills and just felt in the groove, so made it a bit quicker. Also only hard time for a quick run as we headed into hospital
Thurs pm 10k@4.57 Recovery type run.
Fri am 16.5k@4.45 Incl hills
pm 8k@5.08 Recovery run
Sat pm 10k@4.35 Incl hills and then a quick upper body weights session.
Woke up this morning feeling not the greatest after going to bed with bad headache last night, may have been because the Eagles lost again, only joking and felt dodgey all day, so decided not to run. Will try and make up for it early on in the week with a 20k+ run.
Other than that, very happy with how the running is going, just need to control myself as I ran a no of runs quicker than I intended.
Week in summary 66k@4.43
Mon pm Weights session including legs,abs and upper body.
Tues pm 11.5k@4.39 Run incl hills was extremely easy, felt like I was floating.
Wed pm 10k@4.26 Went out for a 4.40 type run incl hills and just felt in the groove, so made it a bit quicker. Also only hard time for a quick run as we headed into hospital
Thurs pm 10k@4.57 Recovery type run.
Fri am 16.5k@4.45 Incl hills
pm 8k@5.08 Recovery run
Sat pm 10k@4.35 Incl hills and then a quick upper body weights session.
Sunday, May 11, 2008
Good progress
Very happy with the weeks running as I start to get back into a routine after Canberra. Also have started running in my new orthotics after getting them Friday, they are very different than my previous ones so it will be interesting to see how they go and will build the k's gradually in these.
Also got back my Infiniti from the sports store after being at the bootmakers and they have done a great job, much better than the previous bootmaker, lets hope they last a while. Have also got them to do the same on the Adidas so looking forward to getting them back and running in them again soon. In the meantime will do most of my runs in the Nimbus, have a few pairs that have been built up and will look at building the k's with the Infiniti. The thinking from the pod over time is to do most of my training in the Infiniti and Adidas and racing in the Nimbus as I love them so much and maybe even look at racing flats but we will take it one step at a time. Lets just see some shoes that will last for a while.
Week in summary 84.1k@4:51
Mon pm Upper body and abs workout.
Tues pm 14.07k@4:28 Marathon pace run, wasn't planning on going quite so fast but felt in the zone and decided to make it into a good session. Included a few hills.
Wed am 10.03k@4:59 Easy run done on the streets.
pm 6k@5:07 Recovery run done incl 4k on the oval.
Fri am 20k@4:59 Real struggle where I stopped a no of times, quite humid and went through drinks quickly, wasn't in the zone. Included hills.
pm Upper body and abs workout
Sat am 10k@4:47 Included 5k in new orthotics, really felt the diff between the 2.
Sun am 24k@4:54 Including 8k in new orthotics. Stopped at home at 16k and swapped orthotics. Felt pretty good throughout run with a quick drink at 10k and then 1/2 a bottle of powerade at 16k.
Had a look at the race calendar during the week and will potentially look at doing 10k Lake Monger and Perth Half Marathon before Perth Marathon. Not really sure as to what to expect in 10k as I haven't really done any speedwork and haven't run a 10k since Bridges last year. Perth Half will be around the 1.33-1.35 mark I would have thought.
Aug onwards will have the focus on lowering 5 and 10k times.
Haven't decided on exact goal for Perth Mara yet will just see how the weeks go before deciding on aims but would like to at least do a reasonable one in my home state.
Also got back my Infiniti from the sports store after being at the bootmakers and they have done a great job, much better than the previous bootmaker, lets hope they last a while. Have also got them to do the same on the Adidas so looking forward to getting them back and running in them again soon. In the meantime will do most of my runs in the Nimbus, have a few pairs that have been built up and will look at building the k's with the Infiniti. The thinking from the pod over time is to do most of my training in the Infiniti and Adidas and racing in the Nimbus as I love them so much and maybe even look at racing flats but we will take it one step at a time. Lets just see some shoes that will last for a while.
Week in summary 84.1k@4:51
Mon pm Upper body and abs workout.
Tues pm 14.07k@4:28 Marathon pace run, wasn't planning on going quite so fast but felt in the zone and decided to make it into a good session. Included a few hills.
Wed am 10.03k@4:59 Easy run done on the streets.
pm 6k@5:07 Recovery run done incl 4k on the oval.
Fri am 20k@4:59 Real struggle where I stopped a no of times, quite humid and went through drinks quickly, wasn't in the zone. Included hills.
pm Upper body and abs workout
Sat am 10k@4:47 Included 5k in new orthotics, really felt the diff between the 2.
Sun am 24k@4:54 Including 8k in new orthotics. Stopped at home at 16k and swapped orthotics. Felt pretty good throughout run with a quick drink at 10k and then 1/2 a bottle of powerade at 16k.
Had a look at the race calendar during the week and will potentially look at doing 10k Lake Monger and Perth Half Marathon before Perth Marathon. Not really sure as to what to expect in 10k as I haven't really done any speedwork and haven't run a 10k since Bridges last year. Perth Half will be around the 1.33-1.35 mark I would have thought.
Aug onwards will have the focus on lowering 5 and 10k times.
Haven't decided on exact goal for Perth Mara yet will just see how the weeks go before deciding on aims but would like to at least do a reasonable one in my home state.
Sunday, May 4, 2008
Shoes driving me nuts
The Brooks Infiniti I decided to try lasted a whole 40k's, yes 3 runs and I had to take them back as the outersole was worn through in the one place on the left heel and I was into the midsole. The sports store were shocked and took them off to the bootmaker to get fixed and in the meantime have got me to try some adidas, not faring much better with those.
I'm due to get my new orthotics next week and hope they will fix the issue, have also booked into see a biomechanist who is coming over from the Eastern States, please can one of these assist me as running is becoming a very expensive hobby at present.
From the running perspective was pretty happy with the week in general, the plantaris is still sore but is on the improve and other than the odd niggle on my right foot, things seem to going pretty well. Also been very tight in back and neck, maybe because of upper body stuff. Would have liked to have done a few more k's on the longer run but ran out of time due to other commitments.
Week in Summary 62.25k@4.53
Mon Upper body and abs workout
Tues 13k@4:52 incl hills
Wed 10k@4:59 Recovery
Thurs Upper body and abs workout
Fri 12k@4:47 Quickest run since Canberra. Also had deep tissue massage which included back and neck
Sat 10.25k@4:52
Sun 16.5k@4.55
May not opt for the 32k run next Sun, maybe a bit soon. Aim is to continue to build up k's over the next few weeks esp long run and gradually include some small tempo k's into the mix
I'm due to get my new orthotics next week and hope they will fix the issue, have also booked into see a biomechanist who is coming over from the Eastern States, please can one of these assist me as running is becoming a very expensive hobby at present.
From the running perspective was pretty happy with the week in general, the plantaris is still sore but is on the improve and other than the odd niggle on my right foot, things seem to going pretty well. Also been very tight in back and neck, maybe because of upper body stuff. Would have liked to have done a few more k's on the longer run but ran out of time due to other commitments.
Week in Summary 62.25k@4.53
Mon Upper body and abs workout
Tues 13k@4:52 incl hills
Wed 10k@4:59 Recovery
Thurs Upper body and abs workout
Fri 12k@4:47 Quickest run since Canberra. Also had deep tissue massage which included back and neck
Sat 10.25k@4:52
Sun 16.5k@4.55
May not opt for the 32k run next Sun, maybe a bit soon. Aim is to continue to build up k's over the next few weeks esp long run and gradually include some small tempo k's into the mix
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