Week in Summary 77k@4:21
Ran a bit quicker than I was planning this week but other than being a little sore in a couple of areas feeling pretty good.
Tues 9.4k@4:15 Hopped off of the plane and a couple of hours later ran at equivalent to MP. Meant to be a shakeout run as we'd been on the plan for over 20 hours but felt good so upped the ante a bit.
Wed 14k@4:30 incl 1* Mt Yokine Hill, hip quite sore at the end Also had a deep tissue massage concentraing on hip,piriformis and adductors. Massage lady thought my hip playing up was dur to very tight Piriformis and TFL.
Thurs 10k@4:34 Easy Run
Fri 10k@4:09 incl 8k@4:05
Sat 13k@4:15 incl 10k@4:06, also approx .6k in the arvo before footy trying out new shoes.
Sun 20k@4:23 Medium Long Run, logest run since Boston.Very even paced run first 10k in 43.55, 2nd 10k in 43.47, diff being first km of run which was a bit slower. Butt and Left Hammy quite sore by the end. Included 3* Shortened version of Yokine Reserve.
On the shoe front, bought some shoes for Training/Tempo runs. Ended up going the K-Swiss Konas, tough decision between those and The New Balance 905, K-Swiss felt great and looked slightly better on the treadmill analysis. Also tried on the Saucony Glide, however these felt very much like the Asics 2140's, too narrow in the foot for my liking. Unfort there were no DS Trainers in my size but hopefully the K-Swiss will do the trick and I'll take them for a spin on Tues.
Congrats to the Dockers on another fine win, they're certainly playing a lot better than I thought they were capable of. Eagles played pretty poor but managed a win, still think their game plan sucks but who knows over time they may get to confuse their opponents.
Next week if all goes to plan, will go back to doing Monas Fartlek on Tues, Medium Long Run Thurs, tempo run Sat and Long Run Sunday. Have a physio session booked for Monday and Deep Tissue for Friday, so hopefully can stay on top of things.
Race plans-prob Challenge 10k and Perth Marathon, 50/50 on HBF Run, may be better doing long run instead.
Perth 2010 Marathon finish
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6 comments:
Wow...
That's an impressive return so soon after Boston.
I'll be interested in your opinion on the Konas. I found them too firm/ lacking cushioning despite what is a thick sole for a lightweight shoe
nice work mate!sounds like your back into things nicely. im thinking of doin the perth marathon so i will hopefully see you there. gerry
talk about straight back into the saddle!
Thats a top notch week! well done, on that especially with the injury niggles.
I find that the new balances are better for me from a foot width perspective.
I am glad the Eagles got another win on the board, my 38 weeks pregnant wife is in a much more positive frame of mind when they win. Apparently its the first time in 3 years both WA teams have won on the same day. Kennedy and Le Cras fired well for the eagles with most of the goals. If they can build on the strengths they could kick home hard and still make the finals I think perhaps, although I did a ladder predictor thing today which had them finishing up in 10th about 2 wins off the finals...
I think my team is looking good for 1st to 4th if we can keep this up. Barlow a massive find. Pav and 211 on fire etc etc its a dream start to the season, in purple heaven right now.
I may be (depends when the baby comes) helping the club with the challenge run, and intend running the Perth Marathon. That medium thursday run you have planned sounds like a good one.
Great week Rob. It seems you still had a lot left in the tank after boston.
Yes, would be keen to hear your feedback on Ksiwss Kona.
Fantastic run at Boston Clown 3:02...definitely Sub 3 for the Perth..See ya at the Perth.
Gunner
Wow - no down time for you ! sub-3 awaits.
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