This week was a tough one due to my nanna passing away on Wed(she was more like a mum) and my dad's date of anniversary of death on Tuesday. They both gave me so much and I'll always be in debt to both of them.
Week in Summary 71k@4:40
Struggled with motivation this week especially on trying to do any distance in the runs.
Tues: Interval sessions of 400m*12 although I decided to do an extra to get to 5.2k so 400m*13. Happy with session.
400m, 100m jog, 400 m.
90sec rest and then repeat
4x400 with 2 min rest between
400m, 100m jog, 400 hard, 90sec then repeat
81
84
78
80
81
76
76
77
80
83
80
80
81
Wed recovery runs am 6.55k@5:03, pm 8k200m@4:40
Fri 5k@4:42
Sat am 11k@4:39, pm 8.5k@4:20
Sun am 21.1k@4:54 with Craig, Piriformis a bit tight from yesterday pm run. Craig is in great form and should blitz his 6 inch time of last year.
Will try and definitely amp up the km's this week, really need to try and slow down some of these recovery type runs. Will also try to continue to do those morning runs in preparation for morning races.
Sunday, November 30, 2008
Sunday, November 23, 2008
Movember week 3
Week in Summary 86k@4:48
Mon 6.5k@4:40 EASY RUN
Tues Intervals Warmup 2k, Cooldown 3.5k
Intervals 2*500m,90 sec break,2*1000 2min break 2*500m
500m 1:40
500m 1:40
1000m-3:25
1000m-3:25
500m-1:40
500m-1:40
WED 6.2K @4:51 Recovery Run
Thurs 16.35k@4:35
Fri 12.3k@4:42
Sat 28k@5:14 Trail running with Craig which was very enjoyable, although I did fall a couple of times and badly bruised left big toe.
Sun 7.1k@4:46 Recovery run,toe quite sore from fall yesterday so only did short run, legs felt great which was very pleasing from yesterdays long run.
Not sure whether I'll do Deepwater, would like to get another solid week of training behind me with a long and medium long run thrown in.
Now onto the important thing that being Movember, 3 weeks in and mo is looking very hairy, will try and get some more shots later in the week. Trace is hanging for November to end for me to shave it off
If anyone would like to donate for Movember, here are the details, much appreciated.
http://au.movember.com/ , click on Donate button and then type in my name.
Mon 6.5k@4:40 EASY RUN
Tues Intervals Warmup 2k, Cooldown 3.5k
Intervals 2*500m,90 sec break,2*1000 2min break 2*500m
500m 1:40
500m 1:40
1000m-3:25
1000m-3:25
500m-1:40
500m-1:40
WED 6.2K @4:51 Recovery Run
Thurs 16.35k@4:35
Fri 12.3k@4:42
Sat 28k@5:14 Trail running with Craig which was very enjoyable, although I did fall a couple of times and badly bruised left big toe.
Sun 7.1k@4:46 Recovery run,toe quite sore from fall yesterday so only did short run, legs felt great which was very pleasing from yesterdays long run.
Not sure whether I'll do Deepwater, would like to get another solid week of training behind me with a long and medium long run thrown in.
Now onto the important thing that being Movember, 3 weeks in and mo is looking very hairy, will try and get some more shots later in the week. Trace is hanging for November to end for me to shave it off
If anyone would like to donate for Movember, here are the details, much appreciated.
http://au.movember.com/ , click on Donate button and then type in my name.
Sunday, November 16, 2008
2nd in Peninsula 5k race
Week of Milestones this week as I passed the 3000km for the year and managed a 2nd place and pb in todays race in a small field and got my first medal with WAMC.
Week in Summary 71k@4:33
Mon 1 hour run-13k@4:36
Tues Intervals 2k warmup@4:54 cooldown 2.5k@5:08.
Intervals 4.6k in 14m24s comprising of 200m,300m and 400m with 30 sec breaks between the 200 and 300 and 300 and 400m, 75 sec break after 400m. Certainly put in harder in this session than previous weeks, happy with consistency
202m 0:39
311m 0:58
419m 1:17
200m 0:38
307m 0:57
407m 1:17
205m 0:38
310m 0:58
409m 1:18
207m 0:39
309m 0:57
404m 1:17
207m 0:37
307m 0:58
400m 1:16
Wed 40 min recovery incl hills 8.06k@4:57
Thurs 10.4k@4:36
Fri 10k@4:39 hills
Sun 2k@4:53 warmup for race, 5k@4:48 cooldown. 40 min recovery run 8.53k@4:41
Race report: Warmup just completed and voice came over loudspeaker advising 90 sec to start. Felt a bit funny in warmup and had been a bit off colour since Fri night so was unsure of what to expect, but still had grand plans of 18:20.
Anyway started off in a small field and got off to a good start with only a few in front, wasn't sure as to which runners were going to do the 5 and 10k options so just watched to see what eventuated. At the 2.5k turnaround was suprised to see I was in 2nd place, 3rd was on my tail and from there my race plans changed from going all out to protecting 2nd which I ended up comfortably doing and didn't even do a trademark sprint near the end. Was waiting for a surge from 3rd but it never eventuated, 1st came in 17:42, myself 18:43 and 3rd 18:57 .
Splits are as follows
1k:3:38
2k:3:48
3k:3:48
4k:3:48
5k:3:41
18:43
So I did a pb but was a bit disapponted with my time and effort due to being a bit defensive and protecting my overall place, needed someone to push me a bit harder. Just shows how important being mentally switched on is, felt as though I could have run at that pace for quite a bit further, which is promising.
Also toying with getting some racing flats for the shorter distances to see whether I can get a bit of improvement there as well.
Anyway have a lot of thinking to do re races over coming weeks and months.
Races considering before End of Year
30 Nov Deepwater 7.5k
14 Dec City Beach 4 or 8k run
16 Dec 3000m time trial with Intervals Group at Perry Lakes, would be a great one to do before track gets dug up. Quite excited about this one.
Anyway onwards and upwards, next week 90+k week planned.
Week in Summary 71k@4:33
Mon 1 hour run-13k@4:36
Tues Intervals 2k warmup@4:54 cooldown 2.5k@5:08.
Intervals 4.6k in 14m24s comprising of 200m,300m and 400m with 30 sec breaks between the 200 and 300 and 300 and 400m, 75 sec break after 400m. Certainly put in harder in this session than previous weeks, happy with consistency
202m 0:39
311m 0:58
419m 1:17
200m 0:38
307m 0:57
407m 1:17
205m 0:38
310m 0:58
409m 1:18
207m 0:39
309m 0:57
404m 1:17
207m 0:37
307m 0:58
400m 1:16
Wed 40 min recovery incl hills 8.06k@4:57
Thurs 10.4k@4:36
Fri 10k@4:39 hills
Sun 2k@4:53 warmup for race, 5k@4:48 cooldown. 40 min recovery run 8.53k@4:41
Race report: Warmup just completed and voice came over loudspeaker advising 90 sec to start. Felt a bit funny in warmup and had been a bit off colour since Fri night so was unsure of what to expect, but still had grand plans of 18:20.
Anyway started off in a small field and got off to a good start with only a few in front, wasn't sure as to which runners were going to do the 5 and 10k options so just watched to see what eventuated. At the 2.5k turnaround was suprised to see I was in 2nd place, 3rd was on my tail and from there my race plans changed from going all out to protecting 2nd which I ended up comfortably doing and didn't even do a trademark sprint near the end. Was waiting for a surge from 3rd but it never eventuated, 1st came in 17:42, myself 18:43 and 3rd 18:57 .
Splits are as follows
1k:3:38
2k:3:48
3k:3:48
4k:3:48
5k:3:41
18:43
So I did a pb but was a bit disapponted with my time and effort due to being a bit defensive and protecting my overall place, needed someone to push me a bit harder. Just shows how important being mentally switched on is, felt as though I could have run at that pace for quite a bit further, which is promising.
Also toying with getting some racing flats for the shorter distances to see whether I can get a bit of improvement there as well.
Anyway have a lot of thinking to do re races over coming weeks and months.
Races considering before End of Year
30 Nov Deepwater 7.5k
14 Dec City Beach 4 or 8k run
16 Dec 3000m time trial with Intervals Group at Perry Lakes, would be a great one to do before track gets dug up. Quite excited about this one.
Anyway onwards and upwards, next week 90+k week planned.
Sunday, November 9, 2008
No long run this week
Unfortunately missed out on doing Trail run on Sat am due to being crook, really disappointed that I didn't make it, hopefully there will be another one coming up soon so I can give it a go. Been on boat all day today so decided to have a rest day and will try and do more km's this week than originally planned to make up some of the difference.
Week in Summary 60k@4:34
Mon Recovery Run 7.12k@4:54
Tues Intervals 3k warmup @4:48, 4.6k cooldown @4:52
Intervals 1600m-5:47 3:31 pace
1600m comprising 100m hard, 100m jog *8 - 6:10
1600m-5:47 3:31 pace
Happy with effort as done at aimed pace of 55 VDOT,Craig once again ran really
well.
Wed 10k@4:40 including hills.
Thurs Tempo run, Warmup- 3k@4:45, Cooldown-4k@4:47.
Tempo 5k@4:00 run on slightly hilly course in very windy conditions, happy with effort. Was aiming for 3:56 pace but conditions did not suit.
Fri 10.36k@4:36
Sat 8.05k@4:37.
Still planning on doing Penninsula 5k run on Sunday, although as mentioned previously will do some extra km's, aim will be around the 70-75km mark.
Week in Summary 60k@4:34
Mon Recovery Run 7.12k@4:54
Tues Intervals 3k warmup @4:48, 4.6k cooldown @4:52
Intervals 1600m-5:47 3:31 pace
1600m comprising 100m hard, 100m jog *8 - 6:10
1600m-5:47 3:31 pace
Happy with effort as done at aimed pace of 55 VDOT,Craig once again ran really
well.
Wed 10k@4:40 including hills.
Thurs Tempo run, Warmup- 3k@4:45, Cooldown-4k@4:47.
Tempo 5k@4:00 run on slightly hilly course in very windy conditions, happy with effort. Was aiming for 3:56 pace but conditions did not suit.
Fri 10.36k@4:36
Sat 8.05k@4:37.
Still planning on doing Penninsula 5k run on Sunday, although as mentioned previously will do some extra km's, aim will be around the 70-75km mark.
Sunday, November 2, 2008
Movember has started
This year I've decided to particpate in Movember a worthy cause and will grow a mo for the month of November.
Now onto the running side of things.
Week in Summary 88k@4:41
Tues pm Intervals as mentioned in previous post.
Wed pm 10.55k@4:52 Recovery run.
Thurs pm 13.5k@4:35
Fri pm 7k@4:55 Hill run, cut short due to shins and calves being a bit sore.
Sat pm 13.5k@4:26 One hour run, felt pretty good so pushed pace up, 4.5k splits were 20.21,19:57,19:42
Sun 31k@4:53 Long run, ran a few km with Henry and Craig and then ran about 20k with Craig only. Felt a twinge in left kneecap around the 23k mark and stopped a couple of times as a result. Knee feeling pretty good at the moment but have taken precautionary measure of icing.
Have been given go ahead by Trace to do 6 inch in December, have a concert to go to later that arvo and so have to be in good spirits, so will just play it by ear as to whether I'll compete or not.
Well done Sling on doing PB in Seoul Marathon and posting a Boston Qualifier, great effort.
Now onto the running side of things.
Week in Summary 88k@4:41
Tues pm Intervals as mentioned in previous post.
Wed pm 10.55k@4:52 Recovery run.
Thurs pm 13.5k@4:35
Fri pm 7k@4:55 Hill run, cut short due to shins and calves being a bit sore.
Sat pm 13.5k@4:26 One hour run, felt pretty good so pushed pace up, 4.5k splits were 20.21,19:57,19:42
Sun 31k@4:53 Long run, ran a few km with Henry and Craig and then ran about 20k with Craig only. Felt a twinge in left kneecap around the 23k mark and stopped a couple of times as a result. Knee feeling pretty good at the moment but have taken precautionary measure of icing.
Have been given go ahead by Trace to do 6 inch in December, have a concert to go to later that arvo and so have to be in good spirits, so will just play it by ear as to whether I'll compete or not.
Well done Sling on doing PB in Seoul Marathon and posting a Boston Qualifier, great effort.
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