Challenge fun run 10k -36:43, ran in my K-Swiss.
Absolutely stoked to be honest, first 10k in over 2 years and a 2:16 pb. I had a had a bit of a head cold during the week but popping the vitamins and lemsips did the trick as I woke up feeling pretty good on a perfect morning for running.
Garmin splits as follows
1st 5k-18:12 (3:38,3:35,3:37,3:41,3:41)
2nd 5k-18:30(3:46,3:42,3:45,3:41,3:36)
Quick spiel below.
Settled into a pretty good rhythm and ran with a couple of guys, saw Jon Pendse and first girl(emily loughan or something similar) about 20m ahead of me at the 3k mark and David Bryant about 40m in front. Passed Jon and Emily about 4k and then just continued at the same sort of pace as the other two guys and myself seemed to take turns in going into the lead. Caught David about 7k and he then passed me about 8k as did one of the guys I’d kind of been running with. Saw that there was a def chance of sub 37 and passed both David and the other guy at about 9.5k as we came into Challenge stadium and then sped up a bit and then held onto to beat both by a few seconds.
Good catching up with a couple of guys from the Mona Camp after the run. David’s running GC Half so he should have a great time and do a great time,he was also very happy to do a pb by a few seconds. Also caught up with Scott who ran with his girlfriend and he is thinking of trying to do a sub 3 marathon at Perth so we’ll prob run together.
Very happy.
Week in Summary 82.27km@4:15
Mon 9.07k@4:24 40 minute run
Tues 10.24k@4:23 45 minute run
Wed 13.36k incl 3.2k@4:11 warmup, 5.6k@3:49 600m fast with 90 sec recovery jogs *6, fast bits average of 2:04 ie 3:28 pace and recovery jogs at 4:30 pace. 4.56km@4:23 cooldown. Struggled a bit with the quicker parts in windy conditions with a bit of rain.
Thurs 22k@4:23 Solid Medium long run with Biscuitman, both had to stop at different points for a loo stop, also woke up with a bit of a head cold. Had good conversation along the way talking about Boston,GC and Perth. A couple of mm of rain fell during the run, luckily got back to the car just before it pelted down.
Fri 8k@4:18 Felt a bit ordinary all day
Sat 5k@4:23 Mid afternoon run after afternoon nap and sleep in, felt average all day with a headache and blocked ears but felt a lot better after my run, maybe I'd had running withdrawal symptons :).
Sun 10k challenge and 4.6k@4:29 combo of warmup and cooldown.I'm tempted to go for a slow afternoon run but may just watch footy all arvo, Eagles are looking pretty poor again, even though only 2 goals down.
Sunday, May 30, 2010
Sunday, May 23, 2010
Another week goes by
Another pretty solid week of training with 6 days of running and 1 day of cycling
Week in Summary Running 95.85k@4:24, Cycling 33k
Mon 10k@4:18
Tues 13.22k incl 3.5k@4:27 warmup, 5.31k@3:45, 4.41k@4:32 cooldown. Main part of session was 20 minutes faster alternating with 3 minutes fast,2 min recoveries *4. Faster bits were run at 3:30 pace.
Wed 10k@4:15
Thurs 20k@4:31 Medium long run in the arvo incl hills with temp ranging from 26 at the start to 22 at the end. Struggled a bit with this run and stopped at 12km for a few sips of powearade and to do a couple of work things. Very happy to finish, right calf was giving a bit of grief.
Fri 40 minute run in the evening 9.27k@4:18.
Sat 1 hour on the exercise bike, 33km. Pretty average weather all day and in the end decided to be a wimp and ride inside instead whilst watching a movie.
Sun 33.36k@4:29. 2 hour 30 minute long run incl a few hills but mostly on the flat. Stopped for 3 minutes at 20.5km to grab another powerade and had a gel. Drank 2 powerades for a run which is a lot for me and very happy with the run, nice little confidence booster as I felt a lot better in this run than i did on Thurs and last Sundays run.
Had another two sessions of massage, one with the physio and one with my massage lady, got another two planned for this week.
Next week I will drop the km's a bit as I'm still looking at doing Challenge fun Run 10km, not sure what time to expect for that one as I don't think its the quickest course, would have been nice if it was Lake Monger.
Some very good results in HBF Run by Sugar and Biscuitman, well done guys.
Another great win by the Dockers, another disappointing by the Eagles
Week in Summary Running 95.85k@4:24, Cycling 33k
Mon 10k@4:18
Tues 13.22k incl 3.5k@4:27 warmup, 5.31k@3:45, 4.41k@4:32 cooldown. Main part of session was 20 minutes faster alternating with 3 minutes fast,2 min recoveries *4. Faster bits were run at 3:30 pace.
Wed 10k@4:15
Thurs 20k@4:31 Medium long run in the arvo incl hills with temp ranging from 26 at the start to 22 at the end. Struggled a bit with this run and stopped at 12km for a few sips of powearade and to do a couple of work things. Very happy to finish, right calf was giving a bit of grief.
Fri 40 minute run in the evening 9.27k@4:18.
Sat 1 hour on the exercise bike, 33km. Pretty average weather all day and in the end decided to be a wimp and ride inside instead whilst watching a movie.
Sun 33.36k@4:29. 2 hour 30 minute long run incl a few hills but mostly on the flat. Stopped for 3 minutes at 20.5km to grab another powerade and had a gel. Drank 2 powerades for a run which is a lot for me and very happy with the run, nice little confidence booster as I felt a lot better in this run than i did on Thurs and last Sundays run.
Had another two sessions of massage, one with the physio and one with my massage lady, got another two planned for this week.
Next week I will drop the km's a bit as I'm still looking at doing Challenge fun Run 10km, not sure what time to expect for that one as I don't think its the quickest course, would have been nice if it was Lake Monger.
Some very good results in HBF Run by Sugar and Biscuitman, well done guys.
Another great win by the Dockers, another disappointing by the Eagles
Sunday, May 16, 2010
5 weeks to Perth
Another solid week of training, only 5 weeks to go until Perth.
Week in Summary 101.3km @4:21
Mon 9.23km@4:20 40 minute run.
Tues Mona Fartlek session incl 3.2km@4:22 warmup, 5.24@3:49 Mona Fartlek and then 4.46km@4:29 cooldown. First run in K-Swiss and they felt great, very happy with session.
Wed 9.02km@4:26 40 minute run
Thurs 11.27km@4:26 50 minute run. Stopeed early as left hip was giving me grief.
Fri 18.77km@4:22 Medium Long Run
Sat 14k incl Tempo to Race pace run of 8km. 2.5km@4:22 warmup, 8k@3:41 close to race pace, 3.5km@4:33 cooldown. Ran in K-Swiss again and once again very impressed. Managed to break my 5km race pb in this run in the process, 1st 4km-14:45, 2nd 4km-14:43. Extremely happy with evenness of run, slowest km 3:42, quickest 3:40.
Sun 26.12km@4:35 2 hour long run incl some hills. Pretty tired at the end, was a bit silly though in that I only took and consumed 200ml of water for the whole run. Bit of a mental battle for some of the run coming down from yesterdays high but glad I got through it, just had a couple of stops to tighten up bandages etc.
Had a couple of maintenance sessions with physio and deep tissue lady , left hip still playing up a bit and have a couple of sessions booked for most weeks leading up to Perth.
Good to see that Gunner and Attitude are running Perth, hopefully see you out there on the course. Here's hoping that both Epi and Homo have started hitting the pavements.
Epi and Sling, in answer to your queries re K-Swiss which I'm sure you know from reading the above, I love them and tempted to run some of my races in them, we'll see.
Bought 3 pairs of Asics 2130's from Jim Kidd for 99.95 each. These are my favourite everyday training shoe, bought them in 12.5 which is half a size larger than I normally have as they didn't have any size 12's. I wish they'd just keep on making this model.
Next week I hope to do a few more km's than week just gone but will try and slow down some of my runs.
Go the Aussies in the cricket and good to see the Eagles strangle the life out of the Dees.
Week in Summary 101.3km @4:21
Mon 9.23km@4:20 40 minute run.
Tues Mona Fartlek session incl 3.2km@4:22 warmup, 5.24@3:49 Mona Fartlek and then 4.46km@4:29 cooldown. First run in K-Swiss and they felt great, very happy with session.
Wed 9.02km@4:26 40 minute run
Thurs 11.27km@4:26 50 minute run. Stopeed early as left hip was giving me grief.
Fri 18.77km@4:22 Medium Long Run
Sat 14k incl Tempo to Race pace run of 8km. 2.5km@4:22 warmup, 8k@3:41 close to race pace, 3.5km@4:33 cooldown. Ran in K-Swiss again and once again very impressed. Managed to break my 5km race pb in this run in the process, 1st 4km-14:45, 2nd 4km-14:43. Extremely happy with evenness of run, slowest km 3:42, quickest 3:40.
Sun 26.12km@4:35 2 hour long run incl some hills. Pretty tired at the end, was a bit silly though in that I only took and consumed 200ml of water for the whole run. Bit of a mental battle for some of the run coming down from yesterdays high but glad I got through it, just had a couple of stops to tighten up bandages etc.
Had a couple of maintenance sessions with physio and deep tissue lady , left hip still playing up a bit and have a couple of sessions booked for most weeks leading up to Perth.
Good to see that Gunner and Attitude are running Perth, hopefully see you out there on the course. Here's hoping that both Epi and Homo have started hitting the pavements.
Epi and Sling, in answer to your queries re K-Swiss which I'm sure you know from reading the above, I love them and tempted to run some of my races in them, we'll see.
Bought 3 pairs of Asics 2130's from Jim Kidd for 99.95 each. These are my favourite everyday training shoe, bought them in 12.5 which is half a size larger than I normally have as they didn't have any size 12's. I wish they'd just keep on making this model.
Next week I hope to do a few more km's than week just gone but will try and slow down some of my runs.
Go the Aussies in the cricket and good to see the Eagles strangle the life out of the Dees.
Sunday, May 9, 2010
Back in town
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.
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.
Monday, May 3, 2010
Viva Las Vegas
Had a great trip and have enjoyed the last week in LA and Vegas, leave Vegas tonight and will be home on Tues. This week has included a trip to Disneyland,Helicopter ride to Grand Canyon, seeing Seinfeld and Chuck Myer both who were very funny and seeing the water show La Reve.
Week in Summary 67.26km@4:32
Mon 6.6km@4:32 Easy run in LA on treadmill
Tues 12.7km@4:43 Hour run on treadmill.
Wed 8.56km@4:40 40 minute run along streets of LA seeing some unbelievable mansions and including running along Sunset boulevard and Chevy cHASE Crescent.
Thurs 9k@4:28 40 minute run similar to yesterday
Fri 6.8km@4:24 30 minute run in vegas including part of the strip.
Sat 10.1km@4:27 45 minute run in Vegas
Sun 13,5k@4:26 Hour run in vegas
Got to run in some very interesting places and things are going well. Left hip is still playing up a bit but other than that legs are feeling pretty good. Next week will prob be similar in km's with 5 or 6 days of running, all at fairly easy pace, hopefully will have a 16-20km long run
Week in Summary 67.26km@4:32
Mon 6.6km@4:32 Easy run in LA on treadmill
Tues 12.7km@4:43 Hour run on treadmill.
Wed 8.56km@4:40 40 minute run along streets of LA seeing some unbelievable mansions and including running along Sunset boulevard and Chevy cHASE Crescent.
Thurs 9k@4:28 40 minute run similar to yesterday
Fri 6.8km@4:24 30 minute run in vegas including part of the strip.
Sat 10.1km@4:27 45 minute run in Vegas
Sun 13,5k@4:26 Hour run in vegas
Got to run in some very interesting places and things are going well. Left hip is still playing up a bit but other than that legs are feeling pretty good. Next week will prob be similar in km's with 5 or 6 days of running, all at fairly easy pace, hopefully will have a 16-20km long run
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