Pretty happy with effort this week as part of the taper with all days other than today having portions of running at MP or quicker. Had a bit of a scare on Wed when I felt pain in the area which caused me to miss Canberra, plenty of work with the tens machine, icing and tiger balm have kept it under control.
Week in Summary 60.2k@4:23
Tues 10.1k incl 1k@4:28 warmup,7.1k@4:13,2k@4:38 cooldown
Wed 8k incl 1k@4:23,6k@4:00,1k@4:16
Thus 8k incl 1k@4:33,5k@4:16,2k@4:35
Fri 10k incl 1k@4:27,9k@4:09
Sat 8.1k incl 6.11k@4:16,2k@4:23
Sun 16k@4:46 Easy run with Craig and Henry along part of the Marathon course.
Great to see Nic Natanui's last quarter for the Eagles, unbelievable and nice to get another win on the board.
On a separate note, one of the guys that I used to work at when we were named Power Business Systems is now worth 100m, unbelievable, I knew he'd done well but that's insane. Even when Trace and I win Lotto next week, 90m, we'll still be behind :).
Best of luck to Widi doing Gold Coast, should see another pb on the cards and to Sugar and Biscuiman in their relay team, hopefully you can't catch Epi and I though. Lets hope that Epi, Homo,TB and I can all do pb's at Perth next week as well.
Plan for next week is to run 3 days for a total of 20-25k and then run a good Marathon on Sunday.
Sunday, June 28, 2009
Sunday, June 21, 2009
2 weeks to go
Wasn't feeling quite right this week, headaches and dodgey tummy plagued a number of my runs, all seemed a lot harder than they should have been. Only ran 5 days this week, combination of not wanting to run too much in my old orthotics and didn't want to overdo it due to the above.
Week in Summary 71.36k@4:23
Tues 8k@4:32
Wed 10k@4:29 Second run in old orthotics, legs were feeling sore all over, incl shins which I haven't had problems with for a couple of months. No more running in old orthotics!.
Fri 9k inc 1k@4:16 MP Warmup ,5k@4:00,3k@4:34 cooldown. Had a chuck after the 5k @4:00.
Sat 13k incl 1.83k@4:32 warmup, 8k@3:56, 3.2k@4:31 cooldown. Was meant to be a tempo run but seemed harder, once again had a chuck.
Sun am 18k@4:26, caught up with Craig and ran 12k together and watched part of the Perth half, good to see Henry and Jon out there doing well. Wasn't feeling the greatest so instead of doing my normal ritual of 30k run, 2 weeks out, split the 30k into 2 runs
1pm run 13.33k@4:30. 1 hour run, to make up for this mornings dismal effort.
Also congrats to Trace for getting up to running 7km straight now, my estimates are they are at approx 6:45 pace. She'll be ready to run for an hour straight soon and then 10km.
Anyway, I survived the week and can be thankful that I was able to run most days, unlike Epi who had a scare re swine flu, hopefully he gets the all clear early next week.
Next week will be approx 60k with longest run of 15k or thereabouts next Sun at easy pace. Rest of the week will hopefully be quite quick with a lot at MP or quicker.
Week in Summary 71.36k@4:23
Tues 8k@4:32
Wed 10k@4:29 Second run in old orthotics, legs were feeling sore all over, incl shins which I haven't had problems with for a couple of months. No more running in old orthotics!.
Fri 9k inc 1k@4:16 MP Warmup ,5k@4:00,3k@4:34 cooldown. Had a chuck after the 5k @4:00.
Sat 13k incl 1.83k@4:32 warmup, 8k@3:56, 3.2k@4:31 cooldown. Was meant to be a tempo run but seemed harder, once again had a chuck.
Sun am 18k@4:26, caught up with Craig and ran 12k together and watched part of the Perth half, good to see Henry and Jon out there doing well. Wasn't feeling the greatest so instead of doing my normal ritual of 30k run, 2 weeks out, split the 30k into 2 runs
1pm run 13.33k@4:30. 1 hour run, to make up for this mornings dismal effort.
Also congrats to Trace for getting up to running 7km straight now, my estimates are they are at approx 6:45 pace. She'll be ready to run for an hour straight soon and then 10km.
Anyway, I survived the week and can be thankful that I was able to run most days, unlike Epi who had a scare re swine flu, hopefully he gets the all clear early next week.
Next week will be approx 60k with longest run of 15k or thereabouts next Sun at easy pace. Rest of the week will hopefully be quite quick with a lot at MP or quicker.
Sunday, June 14, 2009
Have I gone mad?
This week the focus was on getting some km's into the legs after a lower week last week. I'm just hoping that today's running (44km in total)doesn't take me over the edge, I'm feeling pretty good at present other than the calves being a bit sore.
Week in Summary - 135k@4:28-Record week.
Year to Date Total -1759km's at 4:36
Last 7 weeks 710km@4:31
Mon 20k@4:30 Including a few hills. Struggled a bit today and took a few breaks on the way.
Tues 20.25k@4:41 Lots of hills, very up and down course and very happy with run.
Wed 11k@4:34
Thurs 12k@4:26 Includede a couple of km's at MP.
Fri 14k including 10k@4:13, 4k@4:34 cooldown. Quick deep tissue massage in my lunch break which helped my calves no end
Sat 13.75k@4:23
Sun am 35k@4:24 Caught up with Craig at 6.45 after he had already done 8k on another stunning morning, min temp was 3 degrees but it didn't feel that cold. Proceeded to then run at 3h5min Marathon pace for nearly all of the run. Quick stretch break at 19k and 28k, piriformis quite tight. Left Craig at 30.5k and ran back to the car. Felt really good throughout the run with only the tightness being an issue. Craig ran an impressive 39k and even included a couple of km's at 4.05's, no wonder I'm the underdog.
pm 9k@4:34 Easy run in the arvo and passed the 7.2k at 32:40 meaning that I'd done a Marathon for the day in 3:07:10, pb of 2 minutes :).
Did some quick patchup work on my orthotics this afternoon but they really need some refurbishment, so looks as though a visit to the pod is in order. Hopefully, I can get them back within a day or so, so may take a rest day early on in the week,will wait and see as I know I'll be tempted to tempt fate and run with my old orthotics in.
Next week will hopefully do around 80km's as the taper commences with some quicker stuff thrown in.
On another note, looks as though I'm off to Everest in Nov which is something I've wanted to do since I was about 6, with Craig,his dad and maybe one other so something to look forward to along with seeing Nic Natanui step up for the Eagles.
Week in Summary - 135k@4:28-Record week.
Year to Date Total -1759km's at 4:36
Last 7 weeks 710km@4:31
Mon 20k@4:30 Including a few hills. Struggled a bit today and took a few breaks on the way.
Tues 20.25k@4:41 Lots of hills, very up and down course and very happy with run.
Wed 11k@4:34
Thurs 12k@4:26 Includede a couple of km's at MP.
Fri 14k including 10k@4:13, 4k@4:34 cooldown. Quick deep tissue massage in my lunch break which helped my calves no end
Sat 13.75k@4:23
Sun am 35k@4:24 Caught up with Craig at 6.45 after he had already done 8k on another stunning morning, min temp was 3 degrees but it didn't feel that cold. Proceeded to then run at 3h5min Marathon pace for nearly all of the run. Quick stretch break at 19k and 28k, piriformis quite tight. Left Craig at 30.5k and ran back to the car. Felt really good throughout the run with only the tightness being an issue. Craig ran an impressive 39k and even included a couple of km's at 4.05's, no wonder I'm the underdog.
pm 9k@4:34 Easy run in the arvo and passed the 7.2k at 32:40 meaning that I'd done a Marathon for the day in 3:07:10, pb of 2 minutes :).
Did some quick patchup work on my orthotics this afternoon but they really need some refurbishment, so looks as though a visit to the pod is in order. Hopefully, I can get them back within a day or so, so may take a rest day early on in the week,will wait and see as I know I'll be tempted to tempt fate and run with my old orthotics in.
Next week will hopefully do around 80km's as the taper commences with some quicker stuff thrown in.
On another note, looks as though I'm off to Everest in Nov which is something I've wanted to do since I was about 6, with Craig,his dad and maybe one other so something to look forward to along with seeing Nic Natanui step up for the Eagles.
Sunday, June 7, 2009
4 weeks to go
Had a lower km week as a result of only running 6 days this week, broke a run of 37 consecutive days and no long run. Seems to be the lower km week that I always seem to have to have, this week has been for a variety of reasons, so may be a good omen. Week coming up I hope to make amends by putting in some decent km's including 2 long runs.
Week in Summary 65.5km@4:20
Mon 8.05k@4:29
Tues 8.45k@4:21 including last 4k@MP
Wed no run due to work commitments and weather
Thurs 12.67k incl 2.86km@4:26 warmup,5k@4:00,4.81k@4:26 cooldown
Fri 12k@4:24
Sat 9k@4:20 incl first 5k@MP
Sun Turned up to do Lake Monger 10k and missed the start, time got away from me as I went for 3k warmup, saw Craig on the way and quick loo stop.
Decided to at least do some quicker running so set out at approx 10k pace(believe I can go pretty close to sub 38 at the moment) and did 3.33k@3:45 pace and was feeling quite comfortable. Stopped there as I was becoming increasingly frustrated at paths being blocked by runners 4 wide and pedestrians not keeping to their side of the path, I can just imagine how Sling feels.
Total 15.33k incl Warmup 3k@4:20,10K pace-3.33k@3:45, 9k@4:26.
So where does this leave me in my Marathon prep? I've done 4 30k runs in the last 6 weeks and hope to do another 3 before taper. My km's and pace have been significantly better than previous Marathon attempts. The one area I've fallen down on though is lack of medium long runs, although these have never been a major part of any other campaigns. I still think a PB should be on the cards, can I push that sub 3 hour, in 4 weeks we will know.
Week in Summary 65.5km@4:20
Mon 8.05k@4:29
Tues 8.45k@4:21 including last 4k@MP
Wed no run due to work commitments and weather
Thurs 12.67k incl 2.86km@4:26 warmup,5k@4:00,4.81k@4:26 cooldown
Fri 12k@4:24
Sat 9k@4:20 incl first 5k@MP
Sun Turned up to do Lake Monger 10k and missed the start, time got away from me as I went for 3k warmup, saw Craig on the way and quick loo stop.
Decided to at least do some quicker running so set out at approx 10k pace(believe I can go pretty close to sub 38 at the moment) and did 3.33k@3:45 pace and was feeling quite comfortable. Stopped there as I was becoming increasingly frustrated at paths being blocked by runners 4 wide and pedestrians not keeping to their side of the path, I can just imagine how Sling feels.
Total 15.33k incl Warmup 3k@4:20,10K pace-3.33k@3:45, 9k@4:26.
So where does this leave me in my Marathon prep? I've done 4 30k runs in the last 6 weeks and hope to do another 3 before taper. My km's and pace have been significantly better than previous Marathon attempts. The one area I've fallen down on though is lack of medium long runs, although these have never been a major part of any other campaigns. I still think a PB should be on the cards, can I push that sub 3 hour, in 4 weeks we will know.
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