Ran 141 km this week, with only one run done at quicker than MP. This was done intentionally as I was still suffering slightly from the tummy virus I had late last week and I decided to drop the intensity.
Opted out of doing the City to surf Half as it was starting at 9 and if I had have run it and then run back to Perth, I wouldn't have got home till nearly 12 which didn't suit the plans.
Quick spiel on last week 90.6k@4:29
Highlights included
8k@3:42 tempo to 10k pace, closer to the latter with biscuitman, who broke his 8k pb in the process. This was run on the usual Penn course and was part of a 20k run for me.
Intervals of 1.25k@3:36 with 2:30 recoveries@4:45 pace on the local oval.
14.1k@4:14 incl 8k@4:04, quicker than MP.
Lowlight I couldn't do my long run due to tummy virus.
This week 141k@4:42
Mon 10.5k@4:46
Tues 16.25k@4:37
Wed am 14.1k@4:41 incl 1* Mt yokine Hill course
pm 8.4k@4:45
Thurs 25.13k@4:47 2 hour run around Ascot,Maylands.Burswood and South Perth.
Fri 14.5k@4:50 incl 1* Mt Yokine course
Sat 16.5k@4:12 incl 10k@3:56 incl last k at 3:40. Ran on a warm afternoon and just wanted to run quicker than 4 min km, so happy with effort.
Sun 35.62k@4:49 incl 6* Mt Yokine Hill course. Broke my record of 5* from 2 weeks ago, was very determined to get a really good long run after missing out on long run last week. Had a powerade and a packet of powerade lemon gel drops(packet contains about 45g of carbs). Quite like the taste of these, so will continue to use them in my longer runs and possibly the marathon. Right calf was slightly sore going up the Yokine Hill but other than that, the legs were great. Continuous run except for a couple of loo stops and the tightening of a shoe lace, Very happy with run.
Next week will go back to some quicker stuff with plans of doing some intervals, tempo,mp and then a long run which may be done on the flat with a faster finish.
Hopefully all of the guys had a good City to Surf run.
Sunday, August 29, 2010
Sunday, August 15, 2010
8 weeks to go
Week in Summary 118.6k@4:28
Good solid week of training including Intervals,MP,Tempo and long run. Would like to get in a few more weeks similar to this one.
Mon 13.13k@4:34
Tues 17.14k@4:18 Main part of session was 5*1km with 2 min recovery jogs. Happy with pace and effort.
Warmup and cooldown included some hills.
Warmup 3.5km@4:37
Main part 7.09km@3:55 incl
5*1000m at 3:34 pace average(3:35,3:33,3:34,3:34,3:33).
2 min recoveries @4:47 pace, distances covered 422,415,422,414,417.
Cooldown 6.55km@4:35
Wed 8.5k@4:42
Thurs 21.6k@4:21 incl 11.2k@4:05, approx MP. Was supposed to run Tempo with Biscuitman but right calf was a little sore and legs had little power, so resorted to running at MP. Biscuitman ran well and did his at 3:53's or thereabouts. Warmup 3.4@4:46, cooldown 7k@4:37
Fri 12.5k@4:07 incl 8k@3:51 tempo. Main part of session was 8k@ tempo pace which I ran in my yellow canaries(brooks st2) on a stunning morning, right calf was still a bit tender but a lot better than yesterday. Ran the last km a bit quicker, but other than splits were very even, happy with effort.
warmup 2k@4:40
tempo 8k@3:51 km splits-3:53,3:52,3:53,3:53,3:53,3:52,3:52,3:41.
cooldown 2.5k@4:32
Sat 13.41k@4:37
Sun 32.32k@4:38 2 hr 30 min long run incl 5* MT Yokine Hill Course, which I’m sure is the most I’ve ever done beating a couple of 4* in the past. Good solid long run and a good finish to the week.
Had one powerade along the way and weighed myself before and after the run and had lost 2.2 kgs. Had some choc milk afterwards as a reward for a good long run.
Good solid week of training including Intervals,MP,Tempo and long run. Would like to get in a few more weeks similar to this one.
Mon 13.13k@4:34
Tues 17.14k@4:18 Main part of session was 5*1km with 2 min recovery jogs. Happy with pace and effort.
Warmup and cooldown included some hills.
Warmup 3.5km@4:37
Main part 7.09km@3:55 incl
5*1000m at 3:34 pace average(3:35,3:33,3:34,3:34,3:33).
2 min recoveries @4:47 pace, distances covered 422,415,422,414,417.
Cooldown 6.55km@4:35
Wed 8.5k@4:42
Thurs 21.6k@4:21 incl 11.2k@4:05, approx MP. Was supposed to run Tempo with Biscuitman but right calf was a little sore and legs had little power, so resorted to running at MP. Biscuitman ran well and did his at 3:53's or thereabouts. Warmup 3.4@4:46, cooldown 7k@4:37
Fri 12.5k@4:07 incl 8k@3:51 tempo. Main part of session was 8k@ tempo pace which I ran in my yellow canaries(brooks st2) on a stunning morning, right calf was still a bit tender but a lot better than yesterday. Ran the last km a bit quicker, but other than splits were very even, happy with effort.
warmup 2k@4:40
tempo 8k@3:51 km splits-3:53,3:52,3:53,3:53,3:53,3:52,3:52,3:41.
cooldown 2.5k@4:32
Sat 13.41k@4:37
Sun 32.32k@4:38 2 hr 30 min long run incl 5* MT Yokine Hill Course, which I’m sure is the most I’ve ever done beating a couple of 4* in the past. Good solid long run and a good finish to the week.
Had one powerade along the way and weighed myself before and after the run and had lost 2.2 kgs. Had some choc milk afterwards as a reward for a good long run.
Sunday, August 8, 2010
9 weeks to go
Week in Summary 101.15km@4:32
Mon 9km@4:50
Tues 15km@4:20
Session comprised a warmup, 5*3 min at approx 5k pace with 2 min recoveries and cooldown. Used garmin workout option for the times.
3.21km @ 4:35 warmup
6.38km @3.55
Harder efforts were 833,823,857,826,839m ie 3:35 pace.
Recoveries were 436,452,447,431,433 ie 4:32 pace
5.41km@ 4:41 cooldown
Wed 10k@4:45
Thurs 13.04km@4:36
Fri 14.07km@4:22 Incl 8*250m reps between 48 and 52 secs at the start of every km from km 3 through to 10.
Sat 25km@4:28
Run with Biscuitman from Narrows Bridge to City Beach and back along the City to Surf course. Brief stop at halfway mark for toilet stop. Saw David Bryant on the way back coaching a few runners for City to Surf.
Good to get some hills in, second half was a little quicker than first half, mainly due to first couple of km’s being a little slower. Other than that a very even paced comfortable effort with plenty of conversation along the way. It was good to run this with someone, ceratinly made the time fly by as did the hills.
Sun 15.04k@4:39 Hilly session in Mount Lawley.
Pretty happy with week, unfort couldn't do tempo session with Biscuitman Thurs, but happy to get in two sessions with hills, interval session and reps.
Wooden spoon for Eagles, some blame the umps but I certainly don't, feeble effort. Should have tanked last year to get another high pick. Will be interesting to see what their policy is this year re trading/drafting and whether they trade pick 4, interesting times.
Mon 9km@4:50
Tues 15km@4:20
Session comprised a warmup, 5*3 min at approx 5k pace with 2 min recoveries and cooldown. Used garmin workout option for the times.
3.21km @ 4:35 warmup
6.38km @3.55
Harder efforts were 833,823,857,826,839m ie 3:35 pace.
Recoveries were 436,452,447,431,433 ie 4:32 pace
5.41km@ 4:41 cooldown
Wed 10k@4:45
Thurs 13.04km@4:36
Fri 14.07km@4:22 Incl 8*250m reps between 48 and 52 secs at the start of every km from km 3 through to 10.
Sat 25km@4:28
Run with Biscuitman from Narrows Bridge to City Beach and back along the City to Surf course. Brief stop at halfway mark for toilet stop. Saw David Bryant on the way back coaching a few runners for City to Surf.
Good to get some hills in, second half was a little quicker than first half, mainly due to first couple of km’s being a little slower. Other than that a very even paced comfortable effort with plenty of conversation along the way. It was good to run this with someone, ceratinly made the time fly by as did the hills.
Sun 15.04k@4:39 Hilly session in Mount Lawley.
Pretty happy with week, unfort couldn't do tempo session with Biscuitman Thurs, but happy to get in two sessions with hills, interval session and reps.
Wooden spoon for Eagles, some blame the umps but I certainly don't, feeble effort. Should have tanked last year to get another high pick. Will be interesting to see what their policy is this year re trading/drafting and whether they trade pick 4, interesting times.
Sunday, August 1, 2010
Perth Masters Half
1:22:37
Perth Masters Half came 2nd.
Absolutely ecstatic with result, 3.5 minute pb and on no taper for this week, although last week was low due to illness. Didn't really know what to expect today as I'd also done a MP Run yesterday and my initial plans all week had been to do a hilly run Sat and treat today as a training run. Yesterdays plans were thwarted by waking up with a cracking headache and eventually got out mid afternoon and did a 8.5k run at MP.
Perfect conditions for running this morning, so I just thought I'd run how I felt.
Did a 4.5k warmup @4:23 and then an 8k cooldown at 4:40, so a nice way to do a long run :).
Felt very controlled and comfortable throughout the race, splits were very even. The guy who came 1st did high 1:19’s and Bjorn and Chris Maher did 1:24 something.
After the initial start I quickly ended up in a pack of 4 including Bjorn and Chris up until 6k when I surged up a hill and from there on, i was running on my own. Good practice with the drinks, I didn't take my own and ensured that I stopped at every station and had some water, I stopped and gulped. Didn't use any gu's although I did have a couple of gu lollies from Coles before I left home, they are a lemon flavour and tasted quite nice, so I may use these from now on. Pity there wasn’t someone with me for the race as I’m sure we could have then pushed each other a bit harder.
Was briefly tempted to stop at 10.55 as it was a 2 lap course and claim the glory of 1st but glad I continued. Very well organised race with accurate markings and it was great to have every km marked.
Ran in my fastwitch and once again loved them and tempted to buy another pair and run in them for the marathon, we’ll see.
Week in Summary 106.27k@4:21
Mon 10.62k@4:42
Tues Mona Fartlek session of 5.27k@3:47. 3.2k warmup @4:31, 5.58k@4:34. Total all up of 14.05k. Equalled my Mona Fartlek from 2 weeks ago.
Wed 9.35k@4:48
Thurs 20.1k @4:21 incl 4.6k@4:39, 8k@3:54 tempo, 7.5k@4:40 cooldown. Tempo run with Biscuitman, although he took off and I saw him in the distance for most of the run.
Fri 10k@4:33
Sat 8.5k@4:07
Sun 33.65k@4:09
Previous weeks with no blogging incl 82k@4:28, last week was 52k@4:37 primarily made up of running Fri, Sat and Sun as I'd been crook all week from my Melb trip after watching a few games of footy incl Eagles beat Bombers.
Epi, hope you're feeling better and will be back running soon.
Prob will do Perth Half next weekend. Now about to watch the derby, unfort another loss is on the way.
Oh and I've registered for Melb Marathon which is 10 weeks away, not long now.
Perth Masters Half came 2nd.
Absolutely ecstatic with result, 3.5 minute pb and on no taper for this week, although last week was low due to illness. Didn't really know what to expect today as I'd also done a MP Run yesterday and my initial plans all week had been to do a hilly run Sat and treat today as a training run. Yesterdays plans were thwarted by waking up with a cracking headache and eventually got out mid afternoon and did a 8.5k run at MP.
Perfect conditions for running this morning, so I just thought I'd run how I felt.
Did a 4.5k warmup @4:23 and then an 8k cooldown at 4:40, so a nice way to do a long run :).
Felt very controlled and comfortable throughout the race, splits were very even. The guy who came 1st did high 1:19’s and Bjorn and Chris Maher did 1:24 something.
After the initial start I quickly ended up in a pack of 4 including Bjorn and Chris up until 6k when I surged up a hill and from there on, i was running on my own. Good practice with the drinks, I didn't take my own and ensured that I stopped at every station and had some water, I stopped and gulped. Didn't use any gu's although I did have a couple of gu lollies from Coles before I left home, they are a lemon flavour and tasted quite nice, so I may use these from now on. Pity there wasn’t someone with me for the race as I’m sure we could have then pushed each other a bit harder.
Was briefly tempted to stop at 10.55 as it was a 2 lap course and claim the glory of 1st but glad I continued. Very well organised race with accurate markings and it was great to have every km marked.
Ran in my fastwitch and once again loved them and tempted to buy another pair and run in them for the marathon, we’ll see.
Week in Summary 106.27k@4:21
Mon 10.62k@4:42
Tues Mona Fartlek session of 5.27k@3:47. 3.2k warmup @4:31, 5.58k@4:34. Total all up of 14.05k. Equalled my Mona Fartlek from 2 weeks ago.
Wed 9.35k@4:48
Thurs 20.1k @4:21 incl 4.6k@4:39, 8k@3:54 tempo, 7.5k@4:40 cooldown. Tempo run with Biscuitman, although he took off and I saw him in the distance for most of the run.
Fri 10k@4:33
Sat 8.5k@4:07
Sun 33.65k@4:09
Previous weeks with no blogging incl 82k@4:28, last week was 52k@4:37 primarily made up of running Fri, Sat and Sun as I'd been crook all week from my Melb trip after watching a few games of footy incl Eagles beat Bombers.
Epi, hope you're feeling better and will be back running soon.
Prob will do Perth Half next weekend. Now about to watch the derby, unfort another loss is on the way.
Oh and I've registered for Melb Marathon which is 10 weeks away, not long now.
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