This weeks title is as a result of a good week of running and that Trace and I will be seeing Jerry Seinfeld when we're in Vegas, hanging out for that show.
Week in Summary 5 days running 70k@4:46 Weight 71.2kgs
Tues 10k@4:27 incl 6k@4:28 minute break then 2k@3:47(3:55,3:40),cooldown. Felt pretty good in my 6k progression run and decided to test the waters with 2k of quicker stuff. Pleasantly surprised to be able to clock up a 3:40 for the last km after a fairly good progression run.
Wed 8k@5:00
Thurs 14.5k@4:29 including 8k tempo run @4:09. Met up with Biscuitman and ran the Penninsula Run at tempo pace, splits were 4:06,4:18,4:09,4:11,4:08,4:14,4:12,3:56. A lot better effort than last time and happy with effort. Really enjoying these Thursday am runs, over the coming weeks will aim to get these down to under 4:00 per km and then increase the distance of the tempo portion.
Sat 1 hour run 12.5k@4:46 Bit of a struggle today, felt a bit sore and tired, may have been from my deep tissue massage the day before. Very glad when run finished, walked the dogs with Trace and treated myself to some pancakes.
Sun Long Run 25k@5:00 Went back to the good old West Perth to City Beach, along West Coast Highway and back route including Bold Park and Hale Road. Happy to have got up Hale Road without stopping which was the main aim of the run along with getting some time into the legs. Left knee a bit sore after Hale Road and hammies a bit sore, but other than that very happy with run.
Overall a very pleasing week, got in some quicker stuff and managed to get a tempo and long run in.
Race plans : Point Walter 14th Feb, haven't decided on whether to do 16k or 5k yet.
: Darlington Half Marathon in March
: Bridges Fun Run ???
: Boston Marathon in April
: Gold Coast Marathon in July??? Not sure whether I'll do Perth this year and may opt for Gold Coast instead, will see how it all goes.
Sunday, January 31, 2010
Monday, January 25, 2010
Going with the flow
Came down Fri evening with a bad case of gastro , this was unfortunate as it meant we missed out on the chance of a long weekend in Mandurah and no running. Starting to feel a bit better now so hopefully will be to go for a light run later on this afternoon.
Week in Summary 40k@4:42
Tues 10k total incl Intervals-5*800m with 2min 30 sec break, 2:50,2:49,2:50,2:55,2:57. Pretty happy with effort in tough conditions 34deg with no wind, happy to do all under 3:00 and prob could have managed one more at that pace.
Wed 8.5k@4:58
Thurs 13k@4:40 Fantastic morning for running and ran with Biscuitman from WAMC to Maylands and back and then along to South Perth. Nice relaxed run and happy with effort.
Fri 8.5k@4:40
I'm booked in for Steve Moneghetti's training camp in March down at Dwellingup which will be covering a whole range of long distance topics and am very excited to be able to attend, should give great insight to how the champs prepare and train.
12 weeks to Boston, have no firm goal at this stage due to lack of running and will just take it as it comes. I would like to think that sub 3.15 is a possibilty if I can get a few decent weeks in and 4 or 5 30k+ runs.
Week in Summary 40k@4:42
Tues 10k total incl Intervals-5*800m with 2min 30 sec break, 2:50,2:49,2:50,2:55,2:57. Pretty happy with effort in tough conditions 34deg with no wind, happy to do all under 3:00 and prob could have managed one more at that pace.
Wed 8.5k@4:58
Thurs 13k@4:40 Fantastic morning for running and ran with Biscuitman from WAMC to Maylands and back and then along to South Perth. Nice relaxed run and happy with effort.
Fri 8.5k@4:40
I'm booked in for Steve Moneghetti's training camp in March down at Dwellingup which will be covering a whole range of long distance topics and am very excited to be able to attend, should give great insight to how the champs prepare and train.
12 weeks to Boston, have no firm goal at this stage due to lack of running and will just take it as it comes. I would like to think that sub 3.15 is a possibilty if I can get a few decent weeks in and 4 or 5 30k+ runs.
Sunday, January 17, 2010
Better week
Pretty happy with efforts this week with some Intervals,Tempo Run and Medium Long run being the highlights.
Week in Summary 73.5km@4:43
Mon 8.05k@4:34
Tues 9k incl 4k Intervals Went down to WAMC Intervals and was pleasantly surprised with my efforts and showed what a benefit it is to be able to run in a group.
Pyramid Session 200,400,600,800,800,600,400,200. Break of 30 sec after 200,60 sec after 400,90 sec after 600,120 sec after 800.
Times were 38,81,129,176,178,132,84,38.
Wed 6k@5:04
Thurs 12k incl 4k tempo @4:11 Ran with Biscuitman from WAMC Clubrooms to Maylands. Enjoyable run as we had a decent chat along the way talking cricket,Boston etc. Was struggling with the pace a bit at the 4k mark(halfway) so jogged back whilst Biscuitman impressively continued at same pace and managed to negatively split. Hope to do this session each week and hopefully be up to 8k at this pace in the next couple of weeks.
Fri 8k@4:46
Sat 10k incl 5k tempo @4:13 Wanted to make up for only doing 4k at this pace on Thurs, so managed to run the 5km I was aiming for in this run. The effort today was a lot easier than Thursday's so happy with effort.
Sun 20k@4:52 Ran from home, along the Bridges and Back.Longest run since early Oct and happy with effort. Took a couple of stretch and walk breaks along the way from the 12km mark as I was quite sore in the left calf and hammies. Temperature at the start was 24 deg and by the time I'd finished it had reached 30. Tough running into the wind especially over the Narrows, 1st 10k @4:48, 2nd 10k@4:58.
This week showed me that I haven't lost much of my speed but I have a lot of work to do re tempo and long runs. Hopefully over the coming weeks these will become a lot easier as I up the km's and work on the mental and endurance side of things.
Good to hear that Epi's surgery went well, so hopefully the recovery will be just as good and he'll be up and running in the next few weeks.
Had another trip to the Sports Physio, have been given some more exercises to do. Next visit in 3 weeks time where he'll give me some running drills and teach me how to run properly.
Week in Summary 73.5km@4:43
Mon 8.05k@4:34
Tues 9k incl 4k Intervals Went down to WAMC Intervals and was pleasantly surprised with my efforts and showed what a benefit it is to be able to run in a group.
Pyramid Session 200,400,600,800,800,600,400,200. Break of 30 sec after 200,60 sec after 400,90 sec after 600,120 sec after 800.
Times were 38,81,129,176,178,132,84,38.
Wed 6k@5:04
Thurs 12k incl 4k tempo @4:11 Ran with Biscuitman from WAMC Clubrooms to Maylands. Enjoyable run as we had a decent chat along the way talking cricket,Boston etc. Was struggling with the pace a bit at the 4k mark(halfway) so jogged back whilst Biscuitman impressively continued at same pace and managed to negatively split. Hope to do this session each week and hopefully be up to 8k at this pace in the next couple of weeks.
Fri 8k@4:46
Sat 10k incl 5k tempo @4:13 Wanted to make up for only doing 4k at this pace on Thurs, so managed to run the 5km I was aiming for in this run. The effort today was a lot easier than Thursday's so happy with effort.
Sun 20k@4:52 Ran from home, along the Bridges and Back.Longest run since early Oct and happy with effort. Took a couple of stretch and walk breaks along the way from the 12km mark as I was quite sore in the left calf and hammies. Temperature at the start was 24 deg and by the time I'd finished it had reached 30. Tough running into the wind especially over the Narrows, 1st 10k @4:48, 2nd 10k@4:58.
This week showed me that I haven't lost much of my speed but I have a lot of work to do re tempo and long runs. Hopefully over the coming weeks these will become a lot easier as I up the km's and work on the mental and endurance side of things.
Good to hear that Epi's surgery went well, so hopefully the recovery will be just as good and he'll be up and running in the next few weeks.
Had another trip to the Sports Physio, have been given some more exercises to do. Next visit in 3 weeks time where he'll give me some running drills and teach me how to run properly.
Sunday, January 10, 2010
Time to step things up a notch
Another reasonable week of training, although I skipped the longer run this morning in favour of a ride on the exercise bike so that I could catch up on some shows I've taped.
Week in Summary Running 41k@4:48 46k bike-90 min
Tues 7k Failed attempt at Intervals in 34 deg heat. Wanted to do 3*800m in approx 3:00 with 2 min recoveries. Did 1*800m and 1*500m and gave up.
Wed 8k incl 3*800m in 3:05 with 2 min walk recoveries. Disgusted at yesterdays effort, I was up at 5am to do Intervals. Managed to complete them but a bit slower than what I'd have liked but shows how much work I need to do, left hip was quite sore and slowed me a little.
Thurs 8k @4:44
Fri 8k@ 4:41
Sat 10k@5:00 Hills
Sun 46k bike ride
Went to the sports physio who has given me some exercises to do, he mentions that my glutes don't get used much when I run and hence some of the issues I have with hammies,peroneals etc. Got another session this Wed so hopefully we can make some real progress there over the next few weeks.
Hopefully Epi can recover from his knee injury quickly and be up and running very soon.
This week I hope to get the km's up to around the 70km and am looking at going to Intervals on Tues at Alderbury, hopefully a few km's at MP and a reasonable long run will top things off.
Week in Summary Running 41k@4:48 46k bike-90 min
Tues 7k Failed attempt at Intervals in 34 deg heat. Wanted to do 3*800m in approx 3:00 with 2 min recoveries. Did 1*800m and 1*500m and gave up.
Wed 8k incl 3*800m in 3:05 with 2 min walk recoveries. Disgusted at yesterdays effort, I was up at 5am to do Intervals. Managed to complete them but a bit slower than what I'd have liked but shows how much work I need to do, left hip was quite sore and slowed me a little.
Thurs 8k @4:44
Fri 8k@ 4:41
Sat 10k@5:00 Hills
Sun 46k bike ride
Went to the sports physio who has given me some exercises to do, he mentions that my glutes don't get used much when I run and hence some of the issues I have with hammies,peroneals etc. Got another session this Wed so hopefully we can make some real progress there over the next few weeks.
Hopefully Epi can recover from his knee injury quickly and be up and running very soon.
This week I hope to get the km's up to around the 70km and am looking at going to Intervals on Tues at Alderbury, hopefully a few km's at MP and a reasonable long run will top things off.
Sunday, January 3, 2010
Happy New Year
Happy New Years to everyone and I wish you and your families a great 2010.
This weeks focus was running on some hillier courses after reviewing Boston Course, the thing that I'm amazed at is the downwards portions of the course especially at the start and near the finish. Will have to practice hill repeats both upward and downwards at faster than MP in the coming weeks
Week in Summary 54km@4:52
Mon 6.5km@4:53 Hills Ascent 128m Descent 119m
Tues 8km@4:43 Perry Lakes Ascent 128m Descent 127m.
Wed 10.25km@4:55 Ascent 230m Descent 213m
Thurs 7.25km@4:56 Ascent 125m Descent 130m
Sat 8.05km@4:38 Ascent 147m Descent 161m
Sun 14km@5:02 Kings Park Ascent 284m Descent 330m
Overall reasonably happy with the week but a bit disappointed with this mornings run, I was hoping to do more but a combination of left hip being sore, may be too many hills for the week and lack of mental toughness made me finish early.
Next week I plan on doing some kms at MP, some more hill work and hopefully a better Sun run. I have finally made an appointment with my sports physio as opposed to normal physio, so hopefully he can assist in a couple of areas that need attention.
This weeks focus was running on some hillier courses after reviewing Boston Course, the thing that I'm amazed at is the downwards portions of the course especially at the start and near the finish. Will have to practice hill repeats both upward and downwards at faster than MP in the coming weeks
Week in Summary 54km@4:52
Mon 6.5km@4:53 Hills Ascent 128m Descent 119m
Tues 8km@4:43 Perry Lakes Ascent 128m Descent 127m.
Wed 10.25km@4:55 Ascent 230m Descent 213m
Thurs 7.25km@4:56 Ascent 125m Descent 130m
Sat 8.05km@4:38 Ascent 147m Descent 161m
Sun 14km@5:02 Kings Park Ascent 284m Descent 330m
Overall reasonably happy with the week but a bit disappointed with this mornings run, I was hoping to do more but a combination of left hip being sore, may be too many hills for the week and lack of mental toughness made me finish early.
Next week I plan on doing some kms at MP, some more hill work and hopefully a better Sun run. I have finally made an appointment with my sports physio as opposed to normal physio, so hopefully he can assist in a couple of areas that need attention.
Subscribe to:
Posts (Atom)
