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.
Perth 2010 Marathon finish
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5 comments:
Moving along very nicely, chunky man.
I assume the Wed pace is a typo, otherwise that was a very fast training week.
Are you aiming at getting down t a certain training weight or do you think that will just happen as the mileage goes up?
I'll be the timekeeper at Point Walter - you can do a PB for the right price!
Nice week, Rob.
Talking about Gold Coast, I will not run it this year as my brother is getting married that weekend!
Looking at Melbourne in Oct which gives much longer time to prepare. But Perth in June is not out of question depending how Seoul goes.
Oops was a typo, meant to be 5:00 not 4:00 pace on the Wed, made the change, thanks Epi.
Would like to get down to about 67-68kg for Boston. Combination of increased mileage and cutting down on my soft drink and fish and chips intake, that will be the hard bit.
Another good week. Dropping the weight is huge boost.See you again Thursday morning?
the 14k and 25k are very good efforts. Some good faster running as well as the longer stuff. A very good mix there.
All the best with the weight fine-tuning plans...Did you see Worsfold on TV tonight ? Apparently Andrew Krakeour playing for Swans this year, so he may get back into AFL, now that hes free again...
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