Aim for this week was to get in some decent km's and being careful not to push it too hard, so no intervals or tempo runs.
Week in Summary 91.2k@4:46
Mon pm- 8.4km@4:52 Easy run around my normal route through Inglewood and along Alexander Drive etc. Shin was great, a little soreness in the achilles from the long ride yesterday. Enjoyed getting out for a run.
Tues pm-12.6km@4:47 Normal route but included lap of Yokine Reserve as well as a bit of an additional run through Inglewood. Bit quicker than yesterday, a little soreness in the shin up to about 5k but running on the grass through the reserve certainly helped and finished feeling fine.
Wed pm 9k@4:40 Normal route but added another 600m, achilles a bit sore but shin going well. Once again a bit quicker as pace is slowly building.
Thurs am 8.5k@4:49 Got up and went for a morning run and remembered how good it was to run first thing, light breeze made things very enjoyable. Best the legs have felt so far which is great.
Thurs pm 6.5k@4:36 Was planning to go further but struggled and so decided to call it quits early, Heart Rate was going nuts. Ran at approx 3:15 Marathon pace.
Fri Rest day as I was unwell.
Sat am 11k@4:48 Quite a warm morning with temp getting up to about 31 deg during my run. Legs quite sore for the first 5-6k but some stretching and walking helped and I continued on the way, happy with finish.
Sun am 35.2k@4:45 Long run. First long run in 4 weeks. Started from home and met up with Craig at around the 10k mark at South Perth, averaging 4:45 pace. We then ran from where I came from and went past Burswood, Windan Bridge through East Perth and then along the Swan to the Swan Brewery,left Craig at this stage and headed back, the pace had been slightly increased and was at 21.3k at 4:43.
Struggled a bit from 25k on my way back and took a couple of walk and stretch breaks, finished well but was stuffed at the end. Very happy to get this run out of the way as I went into it with a bit of trepidation, legs were still sore but held up pretty well. Looking back at last year this was more than 4 minutes quicker than our 35k run on the same day, although I have a sneaky suspicion that this may have included parts of Bold Park and Hale Road.
May go for a recovery run this afternoon, will just wait and see.
Next weeks plan is to increase the km's and hopefully do Intervals, a reasonable tempo run and some marathon pace kms with Craig in long run On Sunday.
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5 comments:
Rob - just do easy-to-moderate pace runs this week. Perhaps no faster than MP as it is better to avoid unneccesary risk. Given your big base over the summer, you won't lose a lot of fitness and Canberra is still 2 mths away.
Great to hear!
I need my long run training partner back (and I guess it's good for you too)
Hi Clown
I am trainign for Canberra as well. With 8 weeks to go it looks like you have come right at the business end of the season. I ran allot with 'Sugar' who is training for Boston. I live in Subiaco so if your ever in need of a running partner let me know.
My activities can be found here:
http://sandgroper73.blogspot.com/
Hope to see you around, if not, then a tthe starting line
good show, going well. patience...
Sandgroper, Would be great to go out for a run but I think you're a bit too quick. Normally head off for long run from West Perth at 7 on a Sunday , along C2S course through Bold Park , then along the coast. Call out if you want to join us.
All the best with your training
Cheers
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