Had an absolute ball whilst on holiday including two big night which resulted in 4am and 3 am finishes but still managed to run every day and enjoyed running in Hong Kong and Macau.
Week in Summary 106.7km @4:43
Managed my pace a bit better this week which included some running at Canberra 08 pace, Perth 08 pace and intended Canberra 09 pace.
Mon am 14.1km @4:38 Run on Kowloon Island Hong Kong, fantastic views of Hong Kong City which is very impressive. Got very busy at around 8am as all the tourists came out to look at Star Ave.
Tues am 12.6k@4:45 Progression run with pace increased every 15 minutes.
Wed am 13.3k including 2.5k and 2k warmup and cooldown, 8.8k@4:15. Haven't done a lot of running at proposed Marathon pace so used this session to start to become accustomed to pace and was happy with effort.
Thurs am 11.1k@4:47 Recovery run after 3am finish the night before. Managed to sweat out the alcohol from crazy night.
Fri pm 8k@4:28 Returned to Perth from Hong Kong and ran in 30 deg heat.
Sat am 11k@4:45 Easy type run, ran a bit quicker than intended, right hip a bit sore so opted out of 6k run pm.
Sun am 30.65k@4:43 Long run with Craig from City Beach to Hillarys and back and then small loop of City Beach, different course but quite enjoyable. Quite an undulating course with plenty of activity going on along the footpaths, temp ranged from around 21 degrees to 28 degrees. Longest run in approx 5 weeks and very happy with effort, aerobically felt fine, although hammies very sore in last 4 km in both legs from tight piriformis, hip was great. Craig managed to put in a very impressive effort over last couple of km striving for MP, think he may have gone a bit quicker, he is in great form and I may have a bit of catch up to do.
Sun pm 6k@5:15. Recovery run in 34 deg on undulating course. Good from a mental perspective as nearly pulled the pin from being so sore at the 100m mark and didn't notice the heat.
Hopefully this week will be similar km's but will do some interval work and maybe a mix of tempo and MP in another. Have another week off work but will work towards getting up early to get used to the discipline that will be required in coming weeks. Will also continue to be dilligent with my stretching and working on the tightness of piriformis.
Sunday, January 11, 2009
Monday, January 5, 2009
Greetings from Hong Kong
Arrived from Hong Kong yesterday after spending a couple of days in Macau and having an absolute ball, off to get a deep tissue massage shortly, will be interesting to see how much better than ones given in Perth.
On the running front, did 73k this week @ 4:45 with the lower mileage being a result of getting smashed on vodkas and long island teas on Sat night and so no long run occurred, in fact did really well to get through 9k late Sun arvo.
Won't go through all the running as pressed for time but highlights included.
19.5k run in Macau and running up the hills,and run in Perth of 14k run done incl 5.5k at MP on hilly course, that was tough.
This week should see a big ramp up in mileage, hopefully well over the 100k mark as we start to get into the serious training with focus turning to making sure the 30k runs start up again and will start doing some longer intervals possibly as early as week starting 12/1.
On the running front, did 73k this week @ 4:45 with the lower mileage being a result of getting smashed on vodkas and long island teas on Sat night and so no long run occurred, in fact did really well to get through 9k late Sun arvo.
Won't go through all the running as pressed for time but highlights included.
19.5k run in Macau and running up the hills,and run in Perth of 14k run done incl 5.5k at MP on hilly course, that was tough.
This week should see a big ramp up in mileage, hopefully well over the 100k mark as we start to get into the serious training with focus turning to making sure the 30k runs start up again and will start doing some longer intervals possibly as early as week starting 12/1.
Wednesday, December 31, 2008
2008 in Review and Running goals for 2009
3450 kms Running and 450 kms Cycling.
Very happy with the year and achieved all the goals set at end of 2007. Posted pb's in Marathon twice (3.09- Perth) and 3.14-Canberra) with pb's in 10k (38.59) and 5k (18.43) as well as doing City to Surf in 47.48.
Most of my running this year was focused on achieving the Boston Marathon Qualifier which was done with Craig in Canberra and then done again at Perth. A bit of speedwork training in the latter part of the year led to pb's in the shorter distances.
Main focus for 2009 is to try and do a sub 3 hour Marathon, hopefully in Canberra and to stay injury free. I'm hoping to do 3 or 4 Marathons(this may depend on who ends up doing the Busselton Ironman run) and would also like to do sub 38 10k, sub 1.26 Half Marathon and sub 18 5k as the other main goals.
I wish everyone a Happy New Year and all the best with their goals for 2009 and hope 2008 met their expectations.
Very happy with the year and achieved all the goals set at end of 2007. Posted pb's in Marathon twice (3.09- Perth) and 3.14-Canberra) with pb's in 10k (38.59) and 5k (18.43) as well as doing City to Surf in 47.48.
Most of my running this year was focused on achieving the Boston Marathon Qualifier which was done with Craig in Canberra and then done again at Perth. A bit of speedwork training in the latter part of the year led to pb's in the shorter distances.
Main focus for 2009 is to try and do a sub 3 hour Marathon, hopefully in Canberra and to stay injury free. I'm hoping to do 3 or 4 Marathons(this may depend on who ends up doing the Busselton Ironman run) and would also like to do sub 38 10k, sub 1.26 Half Marathon and sub 18 5k as the other main goals.
I wish everyone a Happy New Year and all the best with their goals for 2009 and hope 2008 met their expectations.
Sunday, December 28, 2008
Canberra is Booked
Have booked accomodation and flights for Canberra Marathon, so now the countdown officially begins. Was lucky enough to get an upgrade to Business on the way back.
This weeks running : 91.5k Average Pace 4:43
Mon 10.6k@4:43
Tues 11.27k@4:27 7 mile quicker run, slower than tempo pace, felt really good
2.33k@4:50 Cooldown
Wed 8.22k@4:51
Thurs 8.1k@4:35
Fri am 5k@5:24 ran with dog for first time ever, she didn't seem to like running too much.
pm 19.3k@4:43 Medium Long Run
Sat No Running, unfort Trace came down with bad case of Gastro, so looked after her.
Sun am 18k@4:43 Medium Long Run
pm 9k@4:37
If anyone has any ideas on good places to run in Hong Kong, please let me know.
Happy New Years to all.
This weeks running : 91.5k Average Pace 4:43
Mon 10.6k@4:43
Tues 11.27k@4:27 7 mile quicker run, slower than tempo pace, felt really good
2.33k@4:50 Cooldown
Wed 8.22k@4:51
Thurs 8.1k@4:35
Fri am 5k@5:24 ran with dog for first time ever, she didn't seem to like running too much.
pm 19.3k@4:43 Medium Long Run
Sat No Running, unfort Trace came down with bad case of Gastro, so looked after her.
Sun am 18k@4:43 Medium Long Run
pm 9k@4:37
If anyone has any ideas on good places to run in Hong Kong, please let me know.
Happy New Years to all.
Sunday, December 21, 2008
Yee Ha I'm on Holidays
I'm now on holidays and looking forward to building up some km's over the next few weeks as the focus turns solely to Canberra.
This week Running 6.25kms@4:46 Cycling :51 klms
Took it very easy this week as I was still feeling crook. This afternoon I feel energised again and looking at trying to run every day this week but at a slow and steady pace.
Congrats to Epi on a great 6 inch result and hopefully TB was able to finish in his anticipated time.
Merry Xmas to all.
This week Running 6.25kms@4:46 Cycling :51 klms
Took it very easy this week as I was still feeling crook. This afternoon I feel energised again and looking at trying to run every day this week but at a slow and steady pace.
Congrats to Epi on a great 6 inch result and hopefully TB was able to finish in his anticipated time.
Merry Xmas to all.
Monday, December 15, 2008
Maybe I should take it easy for a while
Last week I ended up sick with a cold and headaches which meant only 3 days of running, Thurs, Fri and Sunday, although I did get to try my racing flats which were great. I attempted City Beach run Sunday and only did 1.7k in 6 minutes before pulling out and have been in bed sick since other than for a couple of hours with bad headaches and feeling nauseus.
So it looks as though just for the time being I will take it easy on the running front and just slowly build up the km's and intensity as opposed to what I normally do. The unfortuntate bit is that it rules me out of 6 inch which was only a 50/50 proposition and the Perry Lakes 3000m on the track which I was really looking forward to, although I'm hoping to come down to watch.
Anyway, best of Luck to Epi and Sugar in the 3000m time trial and to Epi and TB and others in 6 inch.
So it looks as though just for the time being I will take it easy on the running front and just slowly build up the km's and intensity as opposed to what I normally do. The unfortuntate bit is that it rules me out of 6 inch which was only a 50/50 proposition and the Perry Lakes 3000m on the track which I was really looking forward to, although I'm hoping to come down to watch.
Anyway, best of Luck to Epi and Sugar in the 3000m time trial and to Epi and TB and others in 6 inch.
Sunday, December 7, 2008
Good long run
Finished the week with a great long run this morning, so feeling pretty happy. Was pretty busy at work this week to make up for last week so was happy with the km's logged.
Week in Summary 87k@4:41 Bike 23k in 45 min
Mon 10.15k@4:55
Tues 10k incl Intervals
Intervals session of 10*300m with 1 min break, time below
57
54
55
54
55
54
55
54
55
51
Wed 10.85k@4:47
Thurs 45 min bike ride
Fri 19k @4:35 Medium long run and very happy with pace.
Sat 5k@4:52 Intended to run 10k but felt a bit off colour so decided to cut it short
Sun 32k@4:43 Long run with Craig, seemed easy considering pace and looking back over past records is my 2nd best long run that didn't include racing or attempting to run at Marathon pace.
Another busy week at work coming up, so will see how the km's go, may be tempted to do City Beach race. 6 inch is 50/50 proposition at present.
Also, need to make decision on Canberra soon, have been toying with the idea on what to do but am on a high at the moment and have seen there is accomodation available at Rydges. Make just bite the bullet over the next few days and book.
Week in Summary 87k@4:41 Bike 23k in 45 min
Mon 10.15k@4:55
Tues 10k incl Intervals
Intervals session of 10*300m with 1 min break, time below
57
54
55
54
55
54
55
54
55
51
Wed 10.85k@4:47
Thurs 45 min bike ride
Fri 19k @4:35 Medium long run and very happy with pace.
Sat 5k@4:52 Intended to run 10k but felt a bit off colour so decided to cut it short
Sun 32k@4:43 Long run with Craig, seemed easy considering pace and looking back over past records is my 2nd best long run that didn't include racing or attempting to run at Marathon pace.
Another busy week at work coming up, so will see how the km's go, may be tempted to do City Beach race. 6 inch is 50/50 proposition at present.
Also, need to make decision on Canberra soon, have been toying with the idea on what to do but am on a high at the moment and have seen there is accomodation available at Rydges. Make just bite the bullet over the next few days and book.
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