First of all before anything else, I'd like to congratulate Homo for a pb in Berlin-3:26, well done, look forward to hearing about the experience when you get back.
Pleased with progress this week as I began to start building up the km's with the aim of doing a Marathon in April.
Week in Summary Running 58.5k@4:35 average, cycling 41k
Mon: Cycling 20k
Tues: Intervals :8k incl 3.72k@3:16 for Intervals, warmup and cooldown.
Intervals were supposed to comprise of 2*200m, 30 sec break
2*400m with 90 sec break
2*800m with 2min break.
2*400m with 90 sec break
2*200m, 30 sec break
Missed one of the 800m due to toilet break but was quite happy to do so as I was pushy quite hard and didn't want to kill myself after having being ill and having just recovered from eye infection, also did 4*400m at the end as opposed to combination of 400m and 200m. Splits are below
210-0:38
205-0:40
418-1:21
411-1:20
800-2:50
419-1:22
432-1:17
420-1:22
405-1:20
Wed 8.5k@4:52 On hilly course, really struggled today and did not enjoy at all, stopped a few timesand was concerned that I may have pushed myself too hard yesterday.
Thurs Cycling 21k
Fri am:12k@4:34 progression type run, 4k splits got quicker
1st 4k 18m39s 4m40s
2nd 4k 18m20s 4m35s
3rd 4k 17m55s 4m29s
Sat am:progression type run, 4k splits got quicker
1st 4k 18m20s 4m35s
2nd 4k-17m54s 4m28s
3rd 4k-17m28s 4m22s
Sun pm: 18k@4:45 incl 2* MT YOKINE COURSE
Didn't run this morning due to Late night so decided to run when Homo was doing his Marathon and that inspired me to keep going and finish a bit quicker. Stopped a couple of times for drink and some stretching as right achilles was a bit sore.
Hope TB's leg is ok and that he can run the Melb Marathon in a couple of weeks.
Hope to do Freo 5k next Sun will be interesting to see how I go.
I also need to start planning my programme for aim for a pb in Marathon in Apr, will prob follow last years plan but with weekly Interval training to be included which is the key for getting quicker.
Sunday, September 28, 2008
Friday, September 19, 2008
Maybe I should be known as the Pirate
The running was going really well until I came down with an Eye Infection on Thurs and went to the Doctor who prescibed me some ointment and an Eye patch, I look quire ridiculous at present. Maybe wearing that and the skins would be the new look :).
Off to see him again on Monday and need to wear the patches till then which means that running is out of the picture until then and so there goes any plans of running Freo.
Anyway back to the running and was very pleased with runs that were done and the times recorded.
Week in Summary 25.18k@4:19
Tues am 8k@4:27, felt really good, prob ran a bit quicker than I should have.
pm Intervals session 1.22k@4:55 warmup, got there a bit later than normal
5.16k@3:31 pace, Intervals of 1km*5, Garmin read slightly more with 2.5mins breaks between. Felt good throughout the sessions with consistent pacing throughout, seemed not to have lost any pace from sickness.
2.3k@4:46 cooldown
Wed pm 8k500m@4:29 Once again felt reasonably comfortable, although once again prob ran quicker than I should have.
Trace also came down for Interval sessions, which I was really happy with, she's going to try and continue coming down, next time she'll waer some aerogard as the mozzies take a shine to her.
Still going to the physio and he has now giving me some running drills to help with the piriformis and hammies, he's really happy with progress from the stretching exercised I've been given.
Anyway best of luck Homo in yoour running in Berlin and best of luck to Epi and TB for Freo if they run it.
Looking forward to getting some solid km's behind me as Sept has been quite lean.
Off to see him again on Monday and need to wear the patches till then which means that running is out of the picture until then and so there goes any plans of running Freo.
Anyway back to the running and was very pleased with runs that were done and the times recorded.
Week in Summary 25.18k@4:19
Tues am 8k@4:27, felt really good, prob ran a bit quicker than I should have.
pm Intervals session 1.22k@4:55 warmup, got there a bit later than normal
5.16k@3:31 pace, Intervals of 1km*5, Garmin read slightly more with 2.5mins breaks between. Felt good throughout the sessions with consistent pacing throughout, seemed not to have lost any pace from sickness.
2.3k@4:46 cooldown
Wed pm 8k500m@4:29 Once again felt reasonably comfortable, although once again prob ran quicker than I should have.
Trace also came down for Interval sessions, which I was really happy with, she's going to try and continue coming down, next time she'll waer some aerogard as the mozzies take a shine to her.
Still going to the physio and he has now giving me some running drills to help with the piriformis and hammies, he's really happy with progress from the stretching exercised I've been given.
Anyway best of luck Homo in yoour running in Berlin and best of luck to Epi and TB for Freo if they run it.
Looking forward to getting some solid km's behind me as Sept has been quite lean.
Sunday, September 14, 2008
Hopefully things back on track
What started as a shocking week, ended up with a positive and hopefully the appetite to get back into my normal routine soon.
Unfortunately was off sick from work, Monday and Tues and then struggled on and off Wed and Thurs, still not 100% at the moment as still a bit blocked but def on the improve.
The effort of running was tough, it felt like I was starting from scratch but without the buzz,breathing wasn't easy and the calves and quads also were quite sore
Summary of week 35.25km @ 4:44 pace
Fri pm:8k500m@4:49
Sat am:10k550m@4:50
Sun pm:16k100m@4:38- Was aiming ambitiously to do 20km this morning but the weather was too windy and opted out. Ended up going this arvo and really struggled until the 10km mark and then all of a sudden felt as though it was getting a lot easier and picked up the pace a bit, lets hope this is sign of things to come.
Great catching up with Henry, Craig and Tiff for dinner on Thurs, thanks once again Henry for shouting, will be my turn when you blitz Berlin and do under 3:21.
Henry, all the best with Berlin, looking forward to seeing your result.
Craig, hope the recovery is still going well and the hammies are on the improve.
Not sure what the coming week will bring, I'll take it as it comes. Still tempted to do Freo run, will decide later on in the week.
Also, will take the bike to the bikeshop and get a quote on getting fixed as looking at Henry's Ironman training, it is luring me to getting back onto the bike for some cross training as opposed to the exercise bike.
Unfortunately was off sick from work, Monday and Tues and then struggled on and off Wed and Thurs, still not 100% at the moment as still a bit blocked but def on the improve.
The effort of running was tough, it felt like I was starting from scratch but without the buzz,breathing wasn't easy and the calves and quads also were quite sore
Summary of week 35.25km @ 4:44 pace
Fri pm:8k500m@4:49
Sat am:10k550m@4:50
Sun pm:16k100m@4:38- Was aiming ambitiously to do 20km this morning but the weather was too windy and opted out. Ended up going this arvo and really struggled until the 10km mark and then all of a sudden felt as though it was getting a lot easier and picked up the pace a bit, lets hope this is sign of things to come.
Great catching up with Henry, Craig and Tiff for dinner on Thurs, thanks once again Henry for shouting, will be my turn when you blitz Berlin and do under 3:21.
Henry, all the best with Berlin, looking forward to seeing your result.
Craig, hope the recovery is still going well and the hammies are on the improve.
Not sure what the coming week will bring, I'll take it as it comes. Still tempted to do Freo run, will decide later on in the week.
Also, will take the bike to the bikeshop and get a quote on getting fixed as looking at Henry's Ironman training, it is luring me to getting back onto the bike for some cross training as opposed to the exercise bike.
Sunday, September 7, 2008
Sick
Came down sick on Wed, so took it easy with no running for a few days.
Week in Summary 43k@ 4:31 pace.
Not much too report, best runs were the Intervals run on Tues 4.68k@3:25 pace which included running for 4min,2min,2min * 2, rest of 2 min between.
Also ran 14.06k@4:23 pace on Sat pm as well as 12.7k@4:45 am run today. Struggled today, which may have been from over exertion Sat, need to take it easier after being sick, you think I'll learn one day and just over 6k Monday.
May do Lake Gwelup this week and now have go ahead to run at Freo Half due to party being postponed for a week, may do 5k there as not sure whether ready for the 1/2.
Week in Summary 43k@ 4:31 pace.
Not much too report, best runs were the Intervals run on Tues 4.68k@3:25 pace which included running for 4min,2min,2min * 2, rest of 2 min between.
Also ran 14.06k@4:23 pace on Sat pm as well as 12.7k@4:45 am run today. Struggled today, which may have been from over exertion Sat, need to take it easier after being sick, you think I'll learn one day and just over 6k Monday.
May do Lake Gwelup this week and now have go ahead to run at Freo Half due to party being postponed for a week, may do 5k there as not sure whether ready for the 1/2.
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