Three weeks until the big race.
Week in Summary Running 120.3km@4:31, Cycling 40 min.
Mon pm 40 min Cycle
Tues am 11.35km@4:24 incl last 3.35km@4:15 or quicker.
pm 12.15km incl Mona Fartlek of 5.14km@3:53
Wed am 8.53km@4:41 40 min easy am run.
pm 8.5km@4:48
Thurs am 20k@4:35 Medium Long run
Fri pm 13.5k@4:27 1 hour run
Sat pm 14k incl 8k@3:52 in Saucony Fasttwitch 4's. Pretty windy conditions and happy with effort, last km in 3:38, effort somewhere between tempo and race pace.
Sun am 32.27km@4:39 2hr 30min long run incl 4* Mt Yokine Hill. Stopped at home at 26.5km for gel. Ran in Sauconys again and other than a couple of little blisters, the shoes felt great.
Prob will do another reasonable week this week and then start the taper.
Went to the Running Centre Saturday and bought some racing shoes for Boston, Saucony Fasttwitch 4 and Asics DS Racers. I'll probably wear the Sauconys in the race, however will give the DS Racers a trial this weekend. Also bought some 2150's which I ran in this morning and they feel fantastic.
Monday, March 29, 2010
Monday, March 22, 2010
That's ridiculous
Very enjoyable weekend at Nanga, Epi's blog says it all so won't really add anything else to it, learnt heaps and had a great time and met some great people. Many thanks to Raf for organising it and all the guest speakers gave some valuable tips. Running with Mona was definitely a running highlight and something I'll never forget.
Topped off the weekend with Fish and Chips Sun night which would have been deemed ridiculous.
Running for the week 111.5km@4m43s
Tues pm 13.2km @4m33 Hour Run
Wed am Easy 8.4km @4m47
Wed pm 10.55km@4m23 Included some 500m quick,500m slow *6
Thurs am 18km@ 4m36 Easy run with BMAN, great morning for run.
Fri am 8.55km@ 4m41 Easy run
Fri pm 8.7km@ 5m18 Recovery run with Mona Group
Sat am 4.15km@ 5m10 Warmup for Mona Fartlek
Sat am 5km@ 4m Mona Fartlek
Sat am 3.75km@ 5m19 Cooldown
Sat pm 10.6km@ 4m52 Recovery run at Nanga.
Sun am 20.6km@ 4m46 Medium long run in Hills at Nanga, good tough solid workout.
Pretty happy with how things are going, a couple of good physio sessions did the world of good as did wearing a bandage. 4 weeks to go until the big race and 3 weeks to go until we're in NY, things are getting exciting.
Finally congrats to Sling on his PB at Seoul but I'll let him tell his story.
Topped off the weekend with Fish and Chips Sun night which would have been deemed ridiculous.
Running for the week 111.5km@4m43s
Tues pm 13.2km @4m33 Hour Run
Wed am Easy 8.4km @4m47
Wed pm 10.55km@4m23 Included some 500m quick,500m slow *6
Thurs am 18km@ 4m36 Easy run with BMAN, great morning for run.
Fri am 8.55km@ 4m41 Easy run
Fri pm 8.7km@ 5m18 Recovery run with Mona Group
Sat am 4.15km@ 5m10 Warmup for Mona Fartlek
Sat am 5km@ 4m Mona Fartlek
Sat am 3.75km@ 5m19 Cooldown
Sat pm 10.6km@ 4m52 Recovery run at Nanga.
Sun am 20.6km@ 4m46 Medium long run in Hills at Nanga, good tough solid workout.
Pretty happy with how things are going, a couple of good physio sessions did the world of good as did wearing a bandage. 4 weeks to go until the big race and 3 weeks to go until we're in NY, things are getting exciting.
Finally congrats to Sling on his PB at Seoul but I'll let him tell his story.
Sunday, March 14, 2010
Bald Eagle
Not long to go now before Boston, things going pretty well although I reinjured the adductor during the week, which made the Darlington Hills today pretty tough.
Week in Summary 101k@4:36
Mon 10.6k@4:43 50 min run
Tues 14k incl Intervals, The session was was 2 min on, 1 minute jog x 2, 1 min on, 1 min jog x 2, 30 sec on, 30 sec jog x 2. Four minute break and then repeat the set. Ran approx 3k each set so happy with effort.
Wed 8.43k@4:43 40 min run.
Thurs 15.04k@4:26 Run with Biscuitman on a great morning. Adductor quite sore at end.
Fri 10.25k@4:52 50 min run, adductor very sore and stopped for a couple of stretch breaks. Deep tissue massage alleviated a lot of the pain, along with self treatment with TENS Machine
Sat 10.75k@4:43 Adductor felt a lot better after bandaging, more self treatment with TENS Machine
Sun Darlington Half 1:30:48
Tough run this morning. Adductor really sore from approx 2.5km even though bandaged and going up the hills wasn't fun. Finished well with the downhills portion being a lot easier on the legs, passed about 5 runners in the last half with a couple passed in the last 500m. Treated as a training run which had some good psychological benefits, also walked through all drink stations, one day I'll perfect the drinking out of the cup on the run :).
Warmup and Cooldown 2.4k
Sun pm 8.34k@4:47 40 min easy run. Normal Sun pm run on the flat, leg bandaged and felt good.
Overall things are looking pretty good, if I can get my leg sorted, even better. Have a physio session booked for tomorrow and will avoid any hillwork if possible for a couple of weeks. Don't want to decrease my training volume and would like to if possible get in another 3 or 4 weeks of approx 100 km per week. Looking forward to the Mona camp, should be awesome.
Congrats to Epi(1:25:5X) and Biscuitman(1:27:4x) for their runs today, well done.
Good luck to Sling on his sub 3 attempt at Seoul, go for gold son.
On another note, got the head shaved during the week and it's not that bad, just need to wear a cap if it's hot. Thanks to some generous donations I've raised nearly $2500 and with a couple more still to come may nearly get to $3000, very happy with that.
Week in Summary 101k@4:36
Mon 10.6k@4:43 50 min run
Tues 14k incl Intervals, The session was was 2 min on, 1 minute jog x 2, 1 min on, 1 min jog x 2, 30 sec on, 30 sec jog x 2. Four minute break and then repeat the set. Ran approx 3k each set so happy with effort.
Wed 8.43k@4:43 40 min run.
Thurs 15.04k@4:26 Run with Biscuitman on a great morning. Adductor quite sore at end.
Fri 10.25k@4:52 50 min run, adductor very sore and stopped for a couple of stretch breaks. Deep tissue massage alleviated a lot of the pain, along with self treatment with TENS Machine
Sat 10.75k@4:43 Adductor felt a lot better after bandaging, more self treatment with TENS Machine
Sun Darlington Half 1:30:48
Tough run this morning. Adductor really sore from approx 2.5km even though bandaged and going up the hills wasn't fun. Finished well with the downhills portion being a lot easier on the legs, passed about 5 runners in the last half with a couple passed in the last 500m. Treated as a training run which had some good psychological benefits, also walked through all drink stations, one day I'll perfect the drinking out of the cup on the run :).
Warmup and Cooldown 2.4k
Sun pm 8.34k@4:47 40 min easy run. Normal Sun pm run on the flat, leg bandaged and felt good.
Overall things are looking pretty good, if I can get my leg sorted, even better. Have a physio session booked for tomorrow and will avoid any hillwork if possible for a couple of weeks. Don't want to decrease my training volume and would like to if possible get in another 3 or 4 weeks of approx 100 km per week. Looking forward to the Mona camp, should be awesome.
Congrats to Epi(1:25:5X) and Biscuitman(1:27:4x) for their runs today, well done.
Good luck to Sling on his sub 3 attempt at Seoul, go for gold son.
On another note, got the head shaved during the week and it's not that bad, just need to wear a cap if it's hot. Thanks to some generous donations I've raised nearly $2500 and with a couple more still to come may nearly get to $3000, very happy with that.
Sunday, March 7, 2010
Happy with that
Good solid week which was boosted by 2 long runs, weather was much more conducive to running this week.
Week in Summary Running 121.5k@4:43 Exercise Bike 65 mins.
Mon 36k as mentioned in previous post, comprising of am and pm runs.
Tues pm Excercise Bike 20 mins
Wed pm 13.5k@4:41 including 6*500m down hill repeats at 3.40 pace. Very enjoyable session run on Bold Park Hill that Epi and I used. Warmup from Floreat to City Beach and then up and down 500m hill, followed by cooldown. Good Boston Specific workout which focused on quicker downhill running, legs felt good.
Thurs pm 1 hour easy run 12.5k@4:46
Fri pm 1 hour at 4:32, good run at quicker than 3.15 MP run.
Sat am 14.05k incl 8.05k tempo run at 4.05. Slightly strained back during tempo run
Sun am 32.2k@4:44 Long run with Epi from Kings Park through Bold Park to Scarborough, up Hale Road and back to Kings Park. Felt a bit of pain in adductor from Hale Road and subsequent hills but other than that very happy with run, felt pretty fresh at end.
Sun pm Exercise Bike 45 mins. Was tempted to go for a run but decided instead to watch a show I taped, so got on the bike.
Good progress is occurring, 3 key workouts all achieved. Darlington Half next week, won't really taper so not sure what to expect, I want to keep the momentum gained over the last couple of weeks for a few more if possible.
On a separate note I'm shaving my head for Leukaemia on Thurs so if anyone would like to donate, it would be much appreciated, details are below.
I’ve set up a CSG team to take part in the Leukaemia Foundation's World's Greatest Shave 2010. The funds we raise will help the Leukaemia Foundation to provide practical care and support to patients and families living with leukaemias, lymphomas, myeloma and related blood disorders.
http://www.worldsgreatestshave.com/ Team is CSG, you can sponsor either the team member eg me or the team. Cheers
Week in Summary Running 121.5k@4:43 Exercise Bike 65 mins.
Mon 36k as mentioned in previous post, comprising of am and pm runs.
Tues pm Excercise Bike 20 mins
Wed pm 13.5k@4:41 including 6*500m down hill repeats at 3.40 pace. Very enjoyable session run on Bold Park Hill that Epi and I used. Warmup from Floreat to City Beach and then up and down 500m hill, followed by cooldown. Good Boston Specific workout which focused on quicker downhill running, legs felt good.
Thurs pm 1 hour easy run 12.5k@4:46
Fri pm 1 hour at 4:32, good run at quicker than 3.15 MP run.
Sat am 14.05k incl 8.05k tempo run at 4.05. Slightly strained back during tempo run
Sun am 32.2k@4:44 Long run with Epi from Kings Park through Bold Park to Scarborough, up Hale Road and back to Kings Park. Felt a bit of pain in adductor from Hale Road and subsequent hills but other than that very happy with run, felt pretty fresh at end.
Sun pm Exercise Bike 45 mins. Was tempted to go for a run but decided instead to watch a show I taped, so got on the bike.
Good progress is occurring, 3 key workouts all achieved. Darlington Half next week, won't really taper so not sure what to expect, I want to keep the momentum gained over the last couple of weeks for a few more if possible.
On a separate note I'm shaving my head for Leukaemia on Thurs so if anyone would like to donate, it would be much appreciated, details are below.
I’ve set up a CSG team to take part in the Leukaemia Foundation's World's Greatest Shave 2010. The funds we raise will help the Leukaemia Foundation to provide practical care and support to patients and families living with leukaemias, lymphomas, myeloma and related blood disorders.
http://www.worldsgreatestshave.com/ Team is CSG, you can sponsor either the team member eg me or the team. Cheers
Monday, March 1, 2010
Time to get Boston specific
Whoa that was one hot week and I ended up running mostly after work when it was nice and hot.
Week in Summary 65.5km@4:40
Mon Exercise Bike 20 mins easy
Tues 13km incl Intervals of 200m,400m,200m with 100m jogs between reps * 5 with 3 min breaks between sets. Averaged 40 sec for 200m and 85 for the 400's.
Wed 8.25@4:50 40 mins easy
Thurs 13k incl failed attempt of Tempo with Biscuitman. Combination of foot being sore and struggling in general led me to pull back at approx 4.5km and jog back.
Fri 8.35km@4:48 Ran in approx 35 deg heat and struggled.
Sat 12.6km incl 8k@4:06 tempo. After faild attemp Thurs morning, ran a lot better this morning and happy with effort.
Sun 10.25km @4:52 Hills in 35 deg heat.
Mon am 27.75km@4:49 with Craig incl hills of Kings Park and 10km along river. Stuggled with hammies form 17-19km. Quick stretch made them feel a a lot better and then upped the ante for a few km to just over MP. Stuggled once we stopped at the uni and from there it was jog,walk for the next 4km. Even though I struggled after the MP running I'm glad it was done as it was a bit of a reality check as to where I'm placed at present.
Mon pm 8.25km@4:55 Another hot run in 36 deg heat but this time ran with a drink. Got me up to 36km for the day, legs felt good so happy with days efforts.
Last 7 days 101.5km, so things are getting there.
This week I will try and get in some specific Boston workouts. Tomorrow arvo provided legs are ok will involve downhill repeats, Thurs am will involve MP running as opposed to Tempo and hopefully a couple of hill sessions will be included for the week. I'm hoping that the next 4 weeks will bring some further progress and make another BQ a reality.
Congrats to the Dockers on a win on the siren and to TB for his 6 hour run on the weekend, not sure how you do it, more than 10 laps would do my head in.
Week in Summary 65.5km@4:40
Mon Exercise Bike 20 mins easy
Tues 13km incl Intervals of 200m,400m,200m with 100m jogs between reps * 5 with 3 min breaks between sets. Averaged 40 sec for 200m and 85 for the 400's.
Wed 8.25@4:50 40 mins easy
Thurs 13k incl failed attempt of Tempo with Biscuitman. Combination of foot being sore and struggling in general led me to pull back at approx 4.5km and jog back.
Fri 8.35km@4:48 Ran in approx 35 deg heat and struggled.
Sat 12.6km incl 8k@4:06 tempo. After faild attemp Thurs morning, ran a lot better this morning and happy with effort.
Sun 10.25km @4:52 Hills in 35 deg heat.
Mon am 27.75km@4:49 with Craig incl hills of Kings Park and 10km along river. Stuggled with hammies form 17-19km. Quick stretch made them feel a a lot better and then upped the ante for a few km to just over MP. Stuggled once we stopped at the uni and from there it was jog,walk for the next 4km. Even though I struggled after the MP running I'm glad it was done as it was a bit of a reality check as to where I'm placed at present.
Mon pm 8.25km@4:55 Another hot run in 36 deg heat but this time ran with a drink. Got me up to 36km for the day, legs felt good so happy with days efforts.
Last 7 days 101.5km, so things are getting there.
This week I will try and get in some specific Boston workouts. Tomorrow arvo provided legs are ok will involve downhill repeats, Thurs am will involve MP running as opposed to Tempo and hopefully a couple of hill sessions will be included for the week. I'm hoping that the next 4 weeks will bring some further progress and make another BQ a reality.
Congrats to the Dockers on a win on the siren and to TB for his 6 hour run on the weekend, not sure how you do it, more than 10 laps would do my head in.
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