Really happy with this week after being sick on Monday with tummy bug. The only thing I need to work on at the present is the mental side(similar to this time last year) where I stop for a few seconds due to the monotony of doing the same course over and over again. Fri was a classic example, maybe ipod needs a reappearance or change of scenery for these type runs.
Week in Summary 100k@4:42
4 key workouts
1)Tues Interval Sessions-Including 800m*2(2:44,2:43)-2 min recoveries,400m*4(1:17's)90 sec recoveries,200m*6(36 and 37s)-30 sec recoveries-12k all up including warmup and cooldown. Session was a hell of a lot easier than last weeks sessions, not sure how good it was for the Marathon though. Epi once again very impressive with some great 400's in particular. Need to be careful with these sessions as temptation is to go a lot quicker than normal VDOT of around 55.
2)Thurs Tempo-Marathon pace of 8k@4:12, including warmup and cooldown-13k. This was around Yokine Reserve and was happy with pace, felt great afterwards. This is one run I need to try and replicate time and time again but increasing the distance.
3)Fri Medium Long run of 19.5k@4:41, including 4 laps of Yokine Reserve, got a bit bored but was quicker than expected. Good to do a medium long run, need to do more of these.
4) Sun Long Run of 32.5k@4:50 with Craig. Felt good throughout the run and very fresh, maybe a result of doing Sat run in the morning as opposed to the normal pm run. Good to do the Bold Park Hills again and Hale Road, still not using any snakes or gels as yet.
Other runs were Recovery Runs
Wed 10k@4:55
Sat 12.5k@4:48.
Hopefully next week will be of similar structure, although will do a Mon run and longer Intervals on Tues with Epi.
Sunday, January 25, 2009
Monday, January 19, 2009
Bit of a struggle
Struggled a bit with not getting into a proper routine, maybe from being on holidays and so my runs were done at all different times. Kept on putting off my running and was coming up with excuses not to run but managed to get there in the end.
Week in Summary 95k@4:48
Tues am Run at 11am 8k@4:51
pm Intervals at 5.30 pm 4*1600m in 5.55-5.58 with 3 min break. Warmup and Cooldown had session at 13km. Ran with Craig but couldn't keep up, he is running exceptionally well, pace was even throughout the 1600m and found first 800m of each as hard as second 800m. Pleased with effort as aim was to do all in under 6min ie 3:45 pace.
Wed 6pm run 10.25k@4:55 Recovery run
Thurs 10am run 11.3k@4:46
Fri 7pm run 11.5k@4:40
Sat 7pm run 8.3k@4:49
Sun 7 am run 32.65k@5:00 Run with Craig, both decided from start to take it a lot easier than normal as both of us seemed to be a bit tired and it was quite humid. Good to run larger portion of Bold Park and then Hale Road so some decent hills encountered. Felt the right hip on downhill on Hale Road for a bit, slowed running last 5k of my own but very happy to get this run done and no issues with Piriformis.
13 weeks to go to Canberra, have a fair bit of work to do but feel in better shape than last year at the same time. Need to start getting some medium long runs in and some tempo runs.
Week in Summary 95k@4:48
Tues am Run at 11am 8k@4:51
pm Intervals at 5.30 pm 4*1600m in 5.55-5.58 with 3 min break. Warmup and Cooldown had session at 13km. Ran with Craig but couldn't keep up, he is running exceptionally well, pace was even throughout the 1600m and found first 800m of each as hard as second 800m. Pleased with effort as aim was to do all in under 6min ie 3:45 pace.
Wed 6pm run 10.25k@4:55 Recovery run
Thurs 10am run 11.3k@4:46
Fri 7pm run 11.5k@4:40
Sat 7pm run 8.3k@4:49
Sun 7 am run 32.65k@5:00 Run with Craig, both decided from start to take it a lot easier than normal as both of us seemed to be a bit tired and it was quite humid. Good to run larger portion of Bold Park and then Hale Road so some decent hills encountered. Felt the right hip on downhill on Hale Road for a bit, slowed running last 5k of my own but very happy to get this run done and no issues with Piriformis.
13 weeks to go to Canberra, have a fair bit of work to do but feel in better shape than last year at the same time. Need to start getting some medium long runs in and some tempo runs.
Sunday, January 11, 2009
Mixing up the pace a bit
Had an absolute ball whilst on holiday including two big night which resulted in 4am and 3 am finishes but still managed to run every day and enjoyed running in Hong Kong and Macau.
Week in Summary 106.7km @4:43
Managed my pace a bit better this week which included some running at Canberra 08 pace, Perth 08 pace and intended Canberra 09 pace.
Mon am 14.1km @4:38 Run on Kowloon Island Hong Kong, fantastic views of Hong Kong City which is very impressive. Got very busy at around 8am as all the tourists came out to look at Star Ave.
Tues am 12.6k@4:45 Progression run with pace increased every 15 minutes.
Wed am 13.3k including 2.5k and 2k warmup and cooldown, 8.8k@4:15. Haven't done a lot of running at proposed Marathon pace so used this session to start to become accustomed to pace and was happy with effort.
Thurs am 11.1k@4:47 Recovery run after 3am finish the night before. Managed to sweat out the alcohol from crazy night.
Fri pm 8k@4:28 Returned to Perth from Hong Kong and ran in 30 deg heat.
Sat am 11k@4:45 Easy type run, ran a bit quicker than intended, right hip a bit sore so opted out of 6k run pm.
Sun am 30.65k@4:43 Long run with Craig from City Beach to Hillarys and back and then small loop of City Beach, different course but quite enjoyable. Quite an undulating course with plenty of activity going on along the footpaths, temp ranged from around 21 degrees to 28 degrees. Longest run in approx 5 weeks and very happy with effort, aerobically felt fine, although hammies very sore in last 4 km in both legs from tight piriformis, hip was great. Craig managed to put in a very impressive effort over last couple of km striving for MP, think he may have gone a bit quicker, he is in great form and I may have a bit of catch up to do.
Sun pm 6k@5:15. Recovery run in 34 deg on undulating course. Good from a mental perspective as nearly pulled the pin from being so sore at the 100m mark and didn't notice the heat.
Hopefully this week will be similar km's but will do some interval work and maybe a mix of tempo and MP in another. Have another week off work but will work towards getting up early to get used to the discipline that will be required in coming weeks. Will also continue to be dilligent with my stretching and working on the tightness of piriformis.
Week in Summary 106.7km @4:43
Managed my pace a bit better this week which included some running at Canberra 08 pace, Perth 08 pace and intended Canberra 09 pace.
Mon am 14.1km @4:38 Run on Kowloon Island Hong Kong, fantastic views of Hong Kong City which is very impressive. Got very busy at around 8am as all the tourists came out to look at Star Ave.
Tues am 12.6k@4:45 Progression run with pace increased every 15 minutes.
Wed am 13.3k including 2.5k and 2k warmup and cooldown, 8.8k@4:15. Haven't done a lot of running at proposed Marathon pace so used this session to start to become accustomed to pace and was happy with effort.
Thurs am 11.1k@4:47 Recovery run after 3am finish the night before. Managed to sweat out the alcohol from crazy night.
Fri pm 8k@4:28 Returned to Perth from Hong Kong and ran in 30 deg heat.
Sat am 11k@4:45 Easy type run, ran a bit quicker than intended, right hip a bit sore so opted out of 6k run pm.
Sun am 30.65k@4:43 Long run with Craig from City Beach to Hillarys and back and then small loop of City Beach, different course but quite enjoyable. Quite an undulating course with plenty of activity going on along the footpaths, temp ranged from around 21 degrees to 28 degrees. Longest run in approx 5 weeks and very happy with effort, aerobically felt fine, although hammies very sore in last 4 km in both legs from tight piriformis, hip was great. Craig managed to put in a very impressive effort over last couple of km striving for MP, think he may have gone a bit quicker, he is in great form and I may have a bit of catch up to do.
Sun pm 6k@5:15. Recovery run in 34 deg on undulating course. Good from a mental perspective as nearly pulled the pin from being so sore at the 100m mark and didn't notice the heat.
Hopefully this week will be similar km's but will do some interval work and maybe a mix of tempo and MP in another. Have another week off work but will work towards getting up early to get used to the discipline that will be required in coming weeks. Will also continue to be dilligent with my stretching and working on the tightness of piriformis.
Monday, January 5, 2009
Greetings from Hong Kong
Arrived from Hong Kong yesterday after spending a couple of days in Macau and having an absolute ball, off to get a deep tissue massage shortly, will be interesting to see how much better than ones given in Perth.
On the running front, did 73k this week @ 4:45 with the lower mileage being a result of getting smashed on vodkas and long island teas on Sat night and so no long run occurred, in fact did really well to get through 9k late Sun arvo.
Won't go through all the running as pressed for time but highlights included.
19.5k run in Macau and running up the hills,and run in Perth of 14k run done incl 5.5k at MP on hilly course, that was tough.
This week should see a big ramp up in mileage, hopefully well over the 100k mark as we start to get into the serious training with focus turning to making sure the 30k runs start up again and will start doing some longer intervals possibly as early as week starting 12/1.
On the running front, did 73k this week @ 4:45 with the lower mileage being a result of getting smashed on vodkas and long island teas on Sat night and so no long run occurred, in fact did really well to get through 9k late Sun arvo.
Won't go through all the running as pressed for time but highlights included.
19.5k run in Macau and running up the hills,and run in Perth of 14k run done incl 5.5k at MP on hilly course, that was tough.
This week should see a big ramp up in mileage, hopefully well over the 100k mark as we start to get into the serious training with focus turning to making sure the 30k runs start up again and will start doing some longer intervals possibly as early as week starting 12/1.
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