Today's Interval sessions comprised of the following.
Harder efforts comprised of 30 sec,1min,2min,1min,30 sec with 30 sec float between = 7 minutes * 3 with 2 minute recovery after each 7 minute session.
Only took splits on the harder efforts and they are listed below. Craig recorded the whole session which was approx 5.8- 5.9km , although he did run a bit further in the second 7 min session.
Metres Time
153 30
295 60
570 120
285 60
149 30
145 30
289 60
563 120
270 60
142 30
150 30
288 60
545 120
272 60
170 30
A little bit inconsistent with splits today which is something I'll need to work on over the coming weeks.
Total session after 3.25km warmup and 3.55km cooldown approx 12.6km
Best of luck to Craig if he decides to do John Gilmour, he is running the intervals beautifully and should do a decent pb provided he doesn't get head spins from running around the track over and over again.
Also best of luck to Widi in Seoul Marathon, looking forward to seeing a good pb from him as well.
Tuesday, October 28, 2008
Sunday, October 26, 2008
Progress continues
Daylight saving kicked in today which means that potentially most of my runs will be done at night from now on, unless I can be become disciplined to keep on getting up early, we'll see.
Week in progress 90.3k@4:41
Tues am 8k500m@4:42 Easy run before intervals
pm Intervals as discussed in previous post, very happy.
Wed am 8k500m@4:48 Recovery type run.
Thurs pm 12k incl 10k@4:26, 2k@4:50 cooldown. Faster than plan but found I got into a groove and seemed a lot easier than pace.
Fri pm 9k@4:35 Similar to Thurs in that quicker than planned, drizzled for first 8k and pelted last km.
Sat 13.2k@4:32 Recurring event, faster than planned but was quite easy.
Sun am Long run 27k@4:59 which included over 10k through Bold Park as I decided some hill work was in order and so did a couple of laps of the Zamia trail plus some of Pine trail. Stopped a few times for various things but happy that long runs are continuing to progress. Also very happy that hammies have been great which means the piriformis stretching is working well, lets hope it continues.
Next week will continue in much the same way, next planned race is 16th Nov Penninsular Run, will probably do the 5k.
Week in progress 90.3k@4:41
Tues am 8k500m@4:42 Easy run before intervals
pm Intervals as discussed in previous post, very happy.
Wed am 8k500m@4:48 Recovery type run.
Thurs pm 12k incl 10k@4:26, 2k@4:50 cooldown. Faster than plan but found I got into a groove and seemed a lot easier than pace.
Fri pm 9k@4:35 Similar to Thurs in that quicker than planned, drizzled for first 8k and pelted last km.
Sat 13.2k@4:32 Recurring event, faster than planned but was quite easy.
Sun am Long run 27k@4:59 which included over 10k through Bold Park as I decided some hill work was in order and so did a couple of laps of the Zamia trail plus some of Pine trail. Stopped a few times for various things but happy that long runs are continuing to progress. Also very happy that hammies have been great which means the piriformis stretching is working well, lets hope it continues.
Next week will continue in much the same way, next planned race is 16th Nov Penninsular Run, will probably do the 5k.
Tuesday, October 21, 2008
Intervals
Summary
3.6k warmup, 280m easy after 400m runs, 4.1km cooldown
10*400m with 75 sec recovery with Speedy Gonzalez Craig.
409-1:24
410-1:19
414-1:20
412-1:19
415-1:19
412-1:20
406-1:19
411-1:19
418-1:20
409-1:19
Happy with consistency, first one a bit slower as everyone was quite casual with first lap. Not a full out effort and leg was quite good after resting Monday.
3.6k warmup, 280m easy after 400m runs, 4.1km cooldown
10*400m with 75 sec recovery with Speedy Gonzalez Craig.
409-1:24
410-1:19
414-1:20
412-1:19
415-1:19
412-1:20
406-1:19
411-1:19
418-1:20
409-1:19
Happy with consistency, first one a bit slower as everyone was quite casual with first lap. Not a full out effort and leg was quite good after resting Monday.
Sunday, October 19, 2008
Endurance Week 2
This week was all about increasing the km's, very happy with progress, other than pain in the same area of my leg as just before Canberra, quite sore at present but hopefully the tens machine and applying heat will mean I can run either tomorrow or Tues morning.
Week in Summary 87k@4:40
Tues am 8k500m@4:47 easy run before intervals
pm 2k350m@4:40 warmup before intervals
4k900m@3:29 1240 4:22
821 2:50
400 1:22
1220 4:23
811 2:52
412 1:18
Intervals included 1200m,800m,400m with 3 min break,2min break,2min break. Lot happier this weeks session than last, ran with Craig.
Wed am 8k500m@4:50 Recovery session
Thurs pm 15k@4:49 Hills session
Fri pm Tempo style session 10k @4:11
Splits as follows 4:26,4:20,4:16,4:15,4:11,4:08,4:06,4:06,4:09,3:57.
first 5k-21:29(4:18),2nd 5k-20:26(4:05)
Sat pm Easy style run 8k560m@4:40
Sun am 24k@4:53 Long run with Craig, felt pretty good throughout although felt pain in leg from about 17k in, took last few km quite easy.
Plan for next weeks will be similar type of km's however may only do one of hills or tempo session.
Week in Summary 87k@4:40
Tues am 8k500m@4:47 easy run before intervals
pm 2k350m@4:40 warmup before intervals
4k900m@3:29 1240 4:22
821 2:50
400 1:22
1220 4:23
811 2:52
412 1:18
Intervals included 1200m,800m,400m with 3 min break,2min break,2min break. Lot happier this weeks session than last, ran with Craig.
Wed am 8k500m@4:50 Recovery session
Thurs pm 15k@4:49 Hills session
Fri pm Tempo style session 10k @4:11
Splits as follows 4:26,4:20,4:16,4:15,4:11,4:08,4:06,4:06,4:09,3:57.
first 5k-21:29(4:18),2nd 5k-20:26(4:05)
Sat pm Easy style run 8k560m@4:40
Sun am 24k@4:53 Long run with Craig, felt pretty good throughout although felt pain in leg from about 17k in, took last few km quite easy.
Plan for next weeks will be similar type of km's however may only do one of hills or tempo session.
Sunday, October 12, 2008
Base Training
Happy with progress as the aim is to start building up the weekly km's and the Sunday long run.
Week in Summary 78k@4:39
Mon 8k@4:36
Tues am 6.6k@4:42
pm Intervals incl 2.5k warmup,4.25k cooldown
Bit disappointed with my efforts which were thrown out by loose shoe lace and toilet break. Sessions were suppose to include 400m with 200m jog, only did 6*200m jogs due to the above. 400m splits are below.
421 85
409 81
419 91
400 89
411 90
413 88
407 94
414 84
Wed No run due to work
Thurs pm 12k@4:39
Fri am 8.06k@4:49
Sat pm 10k@4:30
Sun 22k@4:46 Long run with Craig including the hills in Bold Park, longest run in quite awhile and other than hammies feeling a little tight in the last couple of km's was very happy with the effort. Went a bit quicker than planned but we both seemed pretty comfortable throughout which is promising for us as we build up the km's.
Not much else to report other than I bought some Adistar Ctrl size 12 and love them, they feel a much better fit than the 11.5's I was wearing previously.
Plan this week is to do in the low 80km's with a long run of 24-25kms
Week in Summary 78k@4:39
Mon 8k@4:36
Tues am 6.6k@4:42
pm Intervals incl 2.5k warmup,4.25k cooldown
Bit disappointed with my efforts which were thrown out by loose shoe lace and toilet break. Sessions were suppose to include 400m with 200m jog, only did 6*200m jogs due to the above. 400m splits are below.
421 85
409 81
419 91
400 89
411 90
413 88
407 94
414 84
Wed No run due to work
Thurs pm 12k@4:39
Fri am 8.06k@4:49
Sat pm 10k@4:30
Sun 22k@4:46 Long run with Craig including the hills in Bold Park, longest run in quite awhile and other than hammies feeling a little tight in the last couple of km's was very happy with the effort. Went a bit quicker than planned but we both seemed pretty comfortable throughout which is promising for us as we build up the km's.
Not much else to report other than I bought some Adistar Ctrl size 12 and love them, they feel a much better fit than the 11.5's I was wearing previously.
Plan this week is to do in the low 80km's with a long run of 24-25kms
Sunday, October 5, 2008
Freo 3k
Freo 5k became 3k as unfortunately I had to pull out at 3k due to pretty bad coughing fit all of a sudden coming on, was pretty happy up till then as I'd gone through 3k in 10:55(3:38 average) and was well on track to do a pb, others running around me at the time ended up doing between 18:10 and 18:25. The winner Roberto Busi won in a course record of 15:11, fantastic effort.
These things happen and certainly won't be losing any sleep over it, just need to work out when my next race is do I do Rotto or wait For Penninsula Run which isn't till mid November but gives me 6 weeks to train for.
I now officially have less than 2 years to do a sub 3 Marathon as I turned 38 yesterday, although if all goes to plan will be doing it next year, countdown is now on.
Week in Summary Running :65.6k@4:40 Cycling 16k
Mon pm Bike 16k
Tues pm Intervals incl 3.23k warmup with Craig
3.265k@ 3:16, session not very good for vo2 max as included 200m and 400m. Splits are below
4*200m, then 4*400m with 1 min break, then 4*200m
210-0:39
201-0:41
201-0:40
207-0:41
412-1:21
409-1:20
406-1:20
404-1:20
204-0:39
203-0:41
205-0:41
203-0:39
Cooldown 4k
Wed 12.26k@4:53
Thurs 10.56k@4:44
Fri 10k@4:48
Sat 7k@4:47
Sun 2k@4:53, 3k@3:38
pm 10.25k@4:43.
Will aim to increase the kms a bit this week as longer runs on Sun are to start taking place, left calf quite sore at present so may take tomorrow off and just ride the bike.
Great news that TB can do Melb, all the very best.
These things happen and certainly won't be losing any sleep over it, just need to work out when my next race is do I do Rotto or wait For Penninsula Run which isn't till mid November but gives me 6 weeks to train for.
I now officially have less than 2 years to do a sub 3 Marathon as I turned 38 yesterday, although if all goes to plan will be doing it next year, countdown is now on.
Week in Summary Running :65.6k@4:40 Cycling 16k
Mon pm Bike 16k
Tues pm Intervals incl 3.23k warmup with Craig
3.265k@ 3:16, session not very good for vo2 max as included 200m and 400m. Splits are below
4*200m, then 4*400m with 1 min break, then 4*200m
210-0:39
201-0:41
201-0:40
207-0:41
412-1:21
409-1:20
406-1:20
404-1:20
204-0:39
203-0:41
205-0:41
203-0:39
Cooldown 4k
Wed 12.26k@4:53
Thurs 10.56k@4:44
Fri 10k@4:48
Sat 7k@4:47
Sun 2k@4:53, 3k@3:38
pm 10.25k@4:43.
Will aim to increase the kms a bit this week as longer runs on Sun are to start taking place, left calf quite sore at present so may take tomorrow off and just ride the bike.
Great news that TB can do Melb, all the very best.
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