Happy with effort put in on the weekend after a pretty easy week. Also, great win by the Eagles.
Week in Summary 74.2k@4:30
Tues pm Interval Session- 10.1km all up, including 10*400m(although course was a bit shorter with 75 sec recoveries. Averaged equivalent to 78 sec for 400m so pretty happy with effort.
Wed am Easy run 11.2k@4:45
pm Upper body weights and stomach exercises
Thurs pm 9k@4:35
Sat am 13.5k@4:28 Incl some hills, ran last 4k@MP
Sun am Long run 30.5k@4:30 Incl 24k run with Craig, had a longish break at the 5k mark of the Bridges as we watched the runners doing the bridges. Ran a few k at MP or quicker coming back along Kwinana Freeway as well as just slower than MP for 4k on my own to start off with. Lower legs felt great, hammies sore as a result of piriformis around the 24k mark, which some quick stretching fixed. Very happy with run, 6th 30k + run for the year.
All the work being done on the lower legs has started to pay off, along with my switch to the Supernovas and ASICS 2130's, so things are looking good. Now just a matter of becoming more disciplined in the mornings and run then as I start week 1 of my training program. I am looking at following the Advanced Marathoning plan for 70 miles or less with a bit of tweaking.
Perth 2010 Marathon finish
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2014 Year in Review9 years ago
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Re-boot10 years ago
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Overtraining part II12 years ago
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6 comments:
Advanced Marathoning is a great book - can't recommend it highly enough. I have found some good alternate sessions in Brad Hudson and Matt Fitzgerald's "Run Faster" which is available at a reasonable price from Amazon.
You have a good base so good luck from here.
Rob - are you doing the 12 week or the 18 week Pete Pfitznger plan with 13 weeks left before 5 July?
good week! good to see you and epi out there...great running...
looks like the extra stretching programs are paying off for both of us in terms of managing injuries...I think I am going to see and hear a lot about blue and yellow this week, its going to be a long week...bring on the derby!
Great to see you back on track - and you didn't seem to be struggling too much at intervals either. Sorry I didn't see you guys yesterday - I tend to zone out a bit !
Cheers Biscuitman re the tip re Hudson etc.
Sling,will follow the 18 week schedule from 13 weeks out, have a pretty good base so can work from there. Look forward to you running in Perth. What are you planning on doing re plans to follow?
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