Pretty happy overall with week with commencement of intervals and Sun run done incl 3* Mt Yokine Hill Course
Week in Summary 4 runs 55.5k@4:40
2 exercise bike sessions 1h45m
Tues 12k incl 3k@4:45 warmup
6*800m @3.46 pace with 1m30 sec recovery jogs
3.27k@5m2s cooldown
Ran the first couple of recovery runs a bit quick and had a walk between my 3rd and 4th 800m. Overall felt pretty good throughout.
Wed 45 min exercise bike
Thurs 12k@4:39 Progressive type run with each 4k split quicker than the previous.
Fri 1 hour on exercise bike
Sat 10k incl 3k@4:43 warmup
1k800m@3:53 took a bit of a break
3k700m@4:38 took a couple min break whilst waiting for Trace
1k500m@3:38
Was intending on doing a tempo session around Yokine Reserve but for some reason there I get lazy and never do it properly, I'm not struggling, I just all of a sudden can't be bothered. So decided to mix it up a bit. Happy with faster finish which made the session seem worth it, 1500m in less than 5.30.
Sun run 21k500m@4:54 Most enjoyable run in a long time which included 3* Mt Yokine course. Ran in the arvo and there was a bit of rain, didn't worry about the time at all and found the hill easier than ever before, although I didn't try and push it at all.
Trace has started running again and has done a couple of 5km runs which is great as she starts to get ready for City to Surf.
My plans for the next month or so incl some more interval and tempo work, need to do some hills and prob will do Wally Cairns if it is hilly , Lake Joondalup 10k and then City to Surf. Still haven't registered yet for City to Surf but will prob do 12k and try and do a good time.
Sunday, July 27, 2008
Sunday, July 20, 2008
Building up
Increased my km's this week despite being out of action for 3 days this week with migraine caused by bad neck and back.
Week in Summary 53.5k@4.43 average. Haven't bothered listing all sessions as most were done at similar pace.
Highlights were longest run since Marathon 21.1k@4.50 Ran the City to Surf course from West Perth and then ran back, first 10k run at 4.43 and intentionally slowed down the last half. Was 1.2 deg at 7.10 when I started.
Also ran an 8k run which incl 2k run at <4min/km.
Interval work done on exercise bike 5*4min fast with 2 min recoveries.
Went to the physio this week and had some video analysis done on my running, physio is convinced he can make me quicker and get rid of my hammie and groin problems. He was very happy to say that he believes it is all to do with technique and that lot of the issue is that I don't use my glutes very much, hence putting extra strain elsewhere. Will be going back once I get back from Singapore and he will be introducing some running drills to help fix the issue. I'm sold, bring it on, watch out Olympians :).
Time to start targetting some interval work and may start doing some weekly sessions with Epi.
Have identified some key races to target over the next 6 months with aims to bring down my pb's in 5, 10 and HM, although haven't decided on whether to run Run for Gold next week but if I do maybe the 5k will be the option.
Week in Summary 53.5k@4.43 average. Haven't bothered listing all sessions as most were done at similar pace.
Highlights were longest run since Marathon 21.1k@4.50 Ran the City to Surf course from West Perth and then ran back, first 10k run at 4.43 and intentionally slowed down the last half. Was 1.2 deg at 7.10 when I started.
Also ran an 8k run which incl 2k run at <4min/km.
Interval work done on exercise bike 5*4min fast with 2 min recoveries.
Went to the physio this week and had some video analysis done on my running, physio is convinced he can make me quicker and get rid of my hammie and groin problems. He was very happy to say that he believes it is all to do with technique and that lot of the issue is that I don't use my glutes very much, hence putting extra strain elsewhere. Will be going back once I get back from Singapore and he will be introducing some running drills to help fix the issue. I'm sold, bring it on, watch out Olympians :).
Time to start targetting some interval work and may start doing some weekly sessions with Epi.
Have identified some key races to target over the next 6 months with aims to bring down my pb's in 5, 10 and HM, although haven't decided on whether to run Run for Gold next week but if I do maybe the 5k will be the option.
Sunday, July 13, 2008
Recovery Week
Recovery was pretty good from the Marathon last week, although ITB was extremely sore Sunday night. The good thing was that it was fine throughout the race and come Monday morning was a lot better. Hammy and Plantaris are a bit sore at present but this is a regular occurrence so overall have come out of it pretty well. Had a deep tissue massage on Friday which confirmed the tightness in these areas, have another booked for Friday.
Week in Summary
2 rides on Exercise bike, Wed and Thurs 30 and 35 minutes.
3 runs 24k @4.37 -Fri,Sat and Sun, each of approx 8km's.
6 days leading up to Marathon was 28k.
Next week I'll increase the km's and have a running analysis session with the physio, so this will be an interesting exercise to see what comes of it and whether any suggestions can be made.
Hope Epi and TB have recovered well from last week. Homo, hope the heel is recovering well.
Good to see that Sling is thinking of running another Marathon, hope to catch up with you in a few weeks time and go for for a run.
Week in Summary
2 rides on Exercise bike, Wed and Thurs 30 and 35 minutes.
3 runs 24k @4.37 -Fri,Sat and Sun, each of approx 8km's.
6 days leading up to Marathon was 28k.
Next week I'll increase the km's and have a running analysis session with the physio, so this will be an interesting exercise to see what comes of it and whether any suggestions can be made.
Hope Epi and TB have recovered well from last week. Homo, hope the heel is recovering well.
Good to see that Sling is thinking of running another Marathon, hope to catch up with you in a few weeks time and go for for a run.
Sunday, July 6, 2008
Perth Marathon 2008- 3:09
Well another Marathon has been finished, my 5th and 3rd Perth and I've been lucky enough to post another pb. I'm also feeling pretty good at present which is a bonus as I know from past experiences, mainly my first two how bad you can end up feeling. Had the usual aches and pains and also have some small blisters but what would be a marathon without some of those. I think the short skins under the shorts certainly helped the hammies.
The aim all along was to do sub 3.10 and I was happy with my time of 3.09.10, although unfortunately I had to stop and go to the loo which cost me between 1.00-1.30.
Race report
Summary : 1st half 1.32.30 2nd half 1:36:40, all 10k times are based on Garmin which measured 42.5 km and times mentioned below represent Garmin km's.
Started a bit quicker than planned as I got into a nice rhythm early and there were plenty of people around and passed the 10k mark in just under 43 mins and then continued churning out 4.20-4.25 km's for the next few k's and then passed the 20k mark in just under 1.27.
The numbers started thinning out around the 24k mark and I was soon running on my own with nooone within a few hundred metres for what seemed like eternity and passed the 30k mark in 2.12. This section was the toughest in the race as the only motivation was to try and keep the sub 3.10 under control, however around the 34k mark started to reel in a few people and passed a no of people from then up until 40k mark which was hit in 2.58, Also had a young lady pass me with a sub 3.30 singlet around the 34k mark and she was flying, later found out her pb was 2.55 so don't feel so bad.
The last 2.2k was picking up the pace a bit to ensure 3.10 was achieved and was very happy to see Trace and then Henry at the finish.
Congrats to Craig on doing his 5th Marathon and doing a good time of 3.19 with limited training, I hope the recovery goes well and I'm sure we'll be doing some training and 10k's together in the near future and to TB for doing a 3.55.
Will take a few days off and then look at getting in a few 10k races in before year end. It is certainly something that I need to start working on ie regular speedwork if I want my Marathon times to come down.
The aim all along was to do sub 3.10 and I was happy with my time of 3.09.10, although unfortunately I had to stop and go to the loo which cost me between 1.00-1.30.
Race report
Summary : 1st half 1.32.30 2nd half 1:36:40, all 10k times are based on Garmin which measured 42.5 km and times mentioned below represent Garmin km's.
Started a bit quicker than planned as I got into a nice rhythm early and there were plenty of people around and passed the 10k mark in just under 43 mins and then continued churning out 4.20-4.25 km's for the next few k's and then passed the 20k mark in just under 1.27.
The numbers started thinning out around the 24k mark and I was soon running on my own with nooone within a few hundred metres for what seemed like eternity and passed the 30k mark in 2.12. This section was the toughest in the race as the only motivation was to try and keep the sub 3.10 under control, however around the 34k mark started to reel in a few people and passed a no of people from then up until 40k mark which was hit in 2.58, Also had a young lady pass me with a sub 3.30 singlet around the 34k mark and she was flying, later found out her pb was 2.55 so don't feel so bad.
The last 2.2k was picking up the pace a bit to ensure 3.10 was achieved and was very happy to see Trace and then Henry at the finish.
Congrats to Craig on doing his 5th Marathon and doing a good time of 3.19 with limited training, I hope the recovery goes well and I'm sure we'll be doing some training and 10k's together in the near future and to TB for doing a 3.55.
Will take a few days off and then look at getting in a few 10k races in before year end. It is certainly something that I need to start working on ie regular speedwork if I want my Marathon times to come down.
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