Ran 43km today incl 33k this morning and 10k recovery run this afternoon. Unfortunately the rest of the week was fairly mediocre due to an unexpected and very rushed trip to Sydney due to work. Long hours and staying in a very dodgey area on the Hume Highway made running near on impossible.
Week in Summary 72.6km@4:44
Tues 9k@4:35 Missed Intervals due to work
Wed 6.5k@4:55 Easy run before flight to Sydney
Sat 14.1k@4:25 incl 10k@4:15
Sun am 33k@4:45 Long run from Matilda Bay , ran about 25k with Epi who is running really well after his knee injury. Started off quite quickly and had to intentionally slow down a bit as we wanted to make sure we covered the 30k+ run as that was the sole purpose of the run. Quick stop at 18k for drink fillup, really struggled between 23-25k due to hammies and groin being sore. Quick stretch at 25k really helped and allowed me to run the last 8k with only a bit of discomfort. Great running with Epi again and made the run a whole lot easier than if I'd gone solo.
pm 10k@5:06 Bit sore to start off with but overall pretty happy with the day as it unfolded. Have the long skins on at present for some recovery.
Would love to get in a decent week next week, fingers crossed.
Sunday, February 21, 2010
Sunday, February 14, 2010
Point Walter 5k
Ran 18.26 today which is a 17 sec pb and a nice little confidence booster and nice start to the racing year, more on that later.
Week in Summary 71.6k@4:39 Weight 71.0kg
Put on the weight that I lost last week bar 200g, naughty naughty.
Tues 13k including Intervals and 5.2k warmup,2.8k cooldown
Session was 600* 4 with 90 sec break 2:07,2:05,2:09,2:09
then 400* 4 with 90 sec break 1:24,1:21,1:20,1:22
then 200* 4 with 30 sec break 41,40,38,40 did an extra in 36
Very happy with session as I felt it very controlled and felt as though I could have done at least couple more 200m splits.
Wed 40 min easy 8.2@4:52
Thurs 17.5k@4:39 Incl warmup and cooldown. Ran with Biscuitman from Burswood along normal Penninsula Route and back. Very humid morning with humidity around 90 and was covered in sweat by the finish, very glad to have a smoothie straight after the run.
Fri 8.3k@4:57 Easy run on hunmid morning, humidity was 96 but a bit cooler than yesterday. Had a deep tissue massage concentrating on the legs which was good.
Sat 20 min easy run 4.1k@4:52 6 pm run when I took the canaries out for a spin the Brooks ST2. Before the run was still undecided on which race to run at Point Walter. Decision was made after the run as the canaries felt good.
Sun am 1.3k warmup @ 4:29
5k@3:41 Point Walter Run finished 9th, Splits were 3:39,3:39,3:43,3:43,3:41.
Very well organised race with km splits spot on, although I'm not sure on the dodgey timekeeper :), glad to hear his running is progressing well even though his knee was a bit sore today
2 aims before the race was to try and pb and keep Biscuitman in sight if I could and managed both so very happy. Got off to my usual slow start over the first couple of hundred metres by getting stuck behind some slow people even though I was in the 2nd row and then having to do a lot of dodging and weaving, something I need to work on in the future. The rest of the race was pretty even running as the splits show, with Biscuitman just ahead of me all race. Didn't have the fast finish today but not too bothered as a pb is a pb.
5K Cooldown @4:55 with Biscuitman and Sandgroper who did about 2k. Congrats to both who ran very well today and did great times 18.21 and 17.57 respectively.
Sun pm 9.2k@4:53 Easy run, legs felt really good.
Overall a pretty solid week which finished on a nice high. Next weeks aim is to increase the kms significantly and hopefully do a 30km+ long run.
Loved going to the footy Fri and seeing Nic Nat blitz, I just hope the Eagles can keep a lid on expectations for him and the team for the season.
Week in Summary 71.6k@4:39 Weight 71.0kg
Put on the weight that I lost last week bar 200g, naughty naughty.
Tues 13k including Intervals and 5.2k warmup,2.8k cooldown
Session was 600* 4 with 90 sec break 2:07,2:05,2:09,2:09
then 400* 4 with 90 sec break 1:24,1:21,1:20,1:22
then 200* 4 with 30 sec break 41,40,38,40 did an extra in 36
Very happy with session as I felt it very controlled and felt as though I could have done at least couple more 200m splits.
Wed 40 min easy 8.2@4:52
Thurs 17.5k@4:39 Incl warmup and cooldown. Ran with Biscuitman from Burswood along normal Penninsula Route and back. Very humid morning with humidity around 90 and was covered in sweat by the finish, very glad to have a smoothie straight after the run.
Fri 8.3k@4:57 Easy run on hunmid morning, humidity was 96 but a bit cooler than yesterday. Had a deep tissue massage concentrating on the legs which was good.
Sat 20 min easy run 4.1k@4:52 6 pm run when I took the canaries out for a spin the Brooks ST2. Before the run was still undecided on which race to run at Point Walter. Decision was made after the run as the canaries felt good.
Sun am 1.3k warmup @ 4:29
5k@3:41 Point Walter Run finished 9th, Splits were 3:39,3:39,3:43,3:43,3:41.
Very well organised race with km splits spot on, although I'm not sure on the dodgey timekeeper :), glad to hear his running is progressing well even though his knee was a bit sore today
2 aims before the race was to try and pb and keep Biscuitman in sight if I could and managed both so very happy. Got off to my usual slow start over the first couple of hundred metres by getting stuck behind some slow people even though I was in the 2nd row and then having to do a lot of dodging and weaving, something I need to work on in the future. The rest of the race was pretty even running as the splits show, with Biscuitman just ahead of me all race. Didn't have the fast finish today but not too bothered as a pb is a pb.
5K Cooldown @4:55 with Biscuitman and Sandgroper who did about 2k. Congrats to both who ran very well today and did great times 18.21 and 17.57 respectively.
Sun pm 9.2k@4:53 Easy run, legs felt really good.
Overall a pretty solid week which finished on a nice high. Next weeks aim is to increase the kms significantly and hopefully do a 30km+ long run.
Loved going to the footy Fri and seeing Nic Nat blitz, I just hope the Eagles can keep a lid on expectations for him and the team for the season.
Sunday, February 7, 2010
Need to start getting the long runs in
Another pretty solid week of running although a bit disappointed with my long run due to my hammies screaming from the start and not easing up. Also lost 1.4kg for the week so well on my way to 67kg mark aimed for Boston.
Week in Summary 76.1km@4:41 Weight 69.8kg
Tues 12km incl 10km@4:24 2k@4:46
Wed 8.05k@4:57. Also another vist to the physio who has given me some more exercises to do and avoid doing hills for a few weeks.
Thurs 15.5km incl Tempo run of 8km@4:04 with Biscuitman along the Penninsula course. Splits were 4:04,4:04,4:09,4:05,4:12,4:02,4:03,3:51. More controlled effort than last week and a very enjoyable run, glad to see the progress is continuing on these type of runs.
Fri 8.55km@4:40
Sat 12km@4:42
Sun 20km@4:53 Ran from Matilda Bay. Hammies were very sore from the start and as a result this was a real struggle today. Humidity was 93 at the start and I went through the powerade in 12km. Plenty of walking and stretch breaks along the way to try and stretch out the hammies but to no avail. At least I wasn't tired after the run at all :).
Bit disillusioned after todays run, I feel as though I'm starting to tick a lot of the boxes but I need to start getting some proper long runs in. Not sure why I was so sore today, maybe from doing more exercises and only having a 12 hour break between runs may have played a part. I'll just have to stay positive and trust that things will come together, I'll give this week 8/10.
Off to the footy Friday night to see the Eagles play Essendon with the guys, looking forward to seeing some of the younger guys play. Bit worried that the West is building the Eagles up to much for this year, I'd be happy if they can sneak into the 8.
The dilemma on the running front is what to do for Point Walter, should I try and do a fast 5km next week or do the 16km as a tempo style run?
Week in Summary 76.1km@4:41 Weight 69.8kg
Tues 12km incl 10km@4:24 2k@4:46
Wed 8.05k@4:57. Also another vist to the physio who has given me some more exercises to do and avoid doing hills for a few weeks.
Thurs 15.5km incl Tempo run of 8km@4:04 with Biscuitman along the Penninsula course. Splits were 4:04,4:04,4:09,4:05,4:12,4:02,4:03,3:51. More controlled effort than last week and a very enjoyable run, glad to see the progress is continuing on these type of runs.
Fri 8.55km@4:40
Sat 12km@4:42
Sun 20km@4:53 Ran from Matilda Bay. Hammies were very sore from the start and as a result this was a real struggle today. Humidity was 93 at the start and I went through the powerade in 12km. Plenty of walking and stretch breaks along the way to try and stretch out the hammies but to no avail. At least I wasn't tired after the run at all :).
Bit disillusioned after todays run, I feel as though I'm starting to tick a lot of the boxes but I need to start getting some proper long runs in. Not sure why I was so sore today, maybe from doing more exercises and only having a 12 hour break between runs may have played a part. I'll just have to stay positive and trust that things will come together, I'll give this week 8/10.
Off to the footy Friday night to see the Eagles play Essendon with the guys, looking forward to seeing some of the younger guys play. Bit worried that the West is building the Eagles up to much for this year, I'd be happy if they can sneak into the 8.
The dilemma on the running front is what to do for Point Walter, should I try and do a fast 5km next week or do the 16km as a tempo style run?
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