This week the focus was on getting some km's into the legs after a lower week last week. I'm just hoping that today's running (44km in total)doesn't take me over the edge, I'm feeling pretty good at present other than the calves being a bit sore.
Week in Summary - 135k@4:28-Record week.
Year to Date Total -1759km's at 4:36
Last 7 weeks 710km@4:31
Mon 20k@4:30 Including a few hills. Struggled a bit today and took a few breaks on the way.
Tues 20.25k@4:41 Lots of hills, very up and down course and very happy with run.
Wed 11k@4:34
Thurs 12k@4:26 Includede a couple of km's at MP.
Fri 14k including 10k@4:13, 4k@4:34 cooldown. Quick deep tissue massage in my lunch break which helped my calves no end
Sat 13.75k@4:23
Sun am 35k@4:24 Caught up with Craig at 6.45 after he had already done 8k on another stunning morning, min temp was 3 degrees but it didn't feel that cold. Proceeded to then run at 3h5min Marathon pace for nearly all of the run. Quick stretch break at 19k and 28k, piriformis quite tight. Left Craig at 30.5k and ran back to the car. Felt really good throughout the run with only the tightness being an issue. Craig ran an impressive 39k and even included a couple of km's at 4.05's, no wonder I'm the underdog.
pm 9k@4:34 Easy run in the arvo and passed the 7.2k at 32:40 meaning that I'd done a Marathon for the day in 3:07:10, pb of 2 minutes :).
Did some quick patchup work on my orthotics this afternoon but they really need some refurbishment, so looks as though a visit to the pod is in order. Hopefully, I can get them back within a day or so, so may take a rest day early on in the week,will wait and see as I know I'll be tempted to tempt fate and run with my old orthotics in.
Next week will hopefully do around 80km's as the taper commences with some quicker stuff thrown in.
On another note, looks as though I'm off to Everest in Nov which is something I've wanted to do since I was about 6, with Craig,his dad and maybe one other so something to look forward to along with seeing Nic Natanui step up for the Eagles.
Sunday, June 14, 2009
Sunday, June 7, 2009
4 weeks to go
Had a lower km week as a result of only running 6 days this week, broke a run of 37 consecutive days and no long run. Seems to be the lower km week that I always seem to have to have, this week has been for a variety of reasons, so may be a good omen. Week coming up I hope to make amends by putting in some decent km's including 2 long runs.
Week in Summary 65.5km@4:20
Mon 8.05k@4:29
Tues 8.45k@4:21 including last 4k@MP
Wed no run due to work commitments and weather
Thurs 12.67k incl 2.86km@4:26 warmup,5k@4:00,4.81k@4:26 cooldown
Fri 12k@4:24
Sat 9k@4:20 incl first 5k@MP
Sun Turned up to do Lake Monger 10k and missed the start, time got away from me as I went for 3k warmup, saw Craig on the way and quick loo stop.
Decided to at least do some quicker running so set out at approx 10k pace(believe I can go pretty close to sub 38 at the moment) and did 3.33k@3:45 pace and was feeling quite comfortable. Stopped there as I was becoming increasingly frustrated at paths being blocked by runners 4 wide and pedestrians not keeping to their side of the path, I can just imagine how Sling feels.
Total 15.33k incl Warmup 3k@4:20,10K pace-3.33k@3:45, 9k@4:26.
So where does this leave me in my Marathon prep? I've done 4 30k runs in the last 6 weeks and hope to do another 3 before taper. My km's and pace have been significantly better than previous Marathon attempts. The one area I've fallen down on though is lack of medium long runs, although these have never been a major part of any other campaigns. I still think a PB should be on the cards, can I push that sub 3 hour, in 4 weeks we will know.
Week in Summary 65.5km@4:20
Mon 8.05k@4:29
Tues 8.45k@4:21 including last 4k@MP
Wed no run due to work commitments and weather
Thurs 12.67k incl 2.86km@4:26 warmup,5k@4:00,4.81k@4:26 cooldown
Fri 12k@4:24
Sat 9k@4:20 incl first 5k@MP
Sun Turned up to do Lake Monger 10k and missed the start, time got away from me as I went for 3k warmup, saw Craig on the way and quick loo stop.
Decided to at least do some quicker running so set out at approx 10k pace(believe I can go pretty close to sub 38 at the moment) and did 3.33k@3:45 pace and was feeling quite comfortable. Stopped there as I was becoming increasingly frustrated at paths being blocked by runners 4 wide and pedestrians not keeping to their side of the path, I can just imagine how Sling feels.
Total 15.33k incl Warmup 3k@4:20,10K pace-3.33k@3:45, 9k@4:26.
So where does this leave me in my Marathon prep? I've done 4 30k runs in the last 6 weeks and hope to do another 3 before taper. My km's and pace have been significantly better than previous Marathon attempts. The one area I've fallen down on though is lack of medium long runs, although these have never been a major part of any other campaigns. I still think a PB should be on the cards, can I push that sub 3 hour, in 4 weeks we will know.
Sunday, May 31, 2009
Record Month
Did a record no of km's for a Calendar Month with 465kms@4:31 average pace for the month of May. Have also now passed last years ytd total to end of May, so pretty happy with how things are going at present.
Week in Summary 90.15kms@4:26
Was plagued with some back and neck problems this week which resulted in some shocking headaches and no long run on Sunday. My deep tissue massage ended up concentrating nearly fully on back and neck as opposed to my legs. My massage lady has suggested some acupuncture be done, so I'll keep that in mind, if anyone can suggest a good acupunturist, if there is such a word, can you please let me know.
The focus this week was getting in some MP km's or faster and the pleasing thing was I did 4 days totalling about 43km at MP or faster, although I was hoping Sundays run was going to consist of about 20-25km at that pace. As a result of only being able to run late on Sunday afternoon and with bad lighting,only 14km was achieved at that pace, but seemed pretty easy.
Mon 10.55k@4:46
Tues 15.05k incl 2.05k@4:35 warmup, 10k@4:12, cooldown 3k@4:43
Wed 13.63k incl 1k warmup@4:40, 9k@4:13, 3.63k@4:47
Thurs 6.82k@4:41 Only ran late in the day, to try and free myself up a bit . Had shocking headaches most of the day and worked from home.
Fri 10k@4:16
Sat 15k@4:30
Sun 19.08k@4:20 incl 5k@4:32 warmup and 14.08k@4:15 Woke up Sunday with sore back and headaches, took some tablets and went back to bed. Felt better as the day went on and went for a run late arvo, MP achieved for the last hour.
Now I'm in a quandry, do I do Lake Monger 10k and go for a pb or do I get that larger run in at MP next Sunday?. Any thoughts would be appreciated.
Week in Summary 90.15kms@4:26
Was plagued with some back and neck problems this week which resulted in some shocking headaches and no long run on Sunday. My deep tissue massage ended up concentrating nearly fully on back and neck as opposed to my legs. My massage lady has suggested some acupuncture be done, so I'll keep that in mind, if anyone can suggest a good acupunturist, if there is such a word, can you please let me know.
The focus this week was getting in some MP km's or faster and the pleasing thing was I did 4 days totalling about 43km at MP or faster, although I was hoping Sundays run was going to consist of about 20-25km at that pace. As a result of only being able to run late on Sunday afternoon and with bad lighting,only 14km was achieved at that pace, but seemed pretty easy.
Mon 10.55k@4:46
Tues 15.05k incl 2.05k@4:35 warmup, 10k@4:12, cooldown 3k@4:43
Wed 13.63k incl 1k warmup@4:40, 9k@4:13, 3.63k@4:47
Thurs 6.82k@4:41 Only ran late in the day, to try and free myself up a bit . Had shocking headaches most of the day and worked from home.
Fri 10k@4:16
Sat 15k@4:30
Sun 19.08k@4:20 incl 5k@4:32 warmup and 14.08k@4:15 Woke up Sunday with sore back and headaches, took some tablets and went back to bed. Felt better as the day went on and went for a run late arvo, MP achieved for the last hour.
Now I'm in a quandry, do I do Lake Monger 10k and go for a pb or do I get that larger run in at MP next Sunday?. Any thoughts would be appreciated.
Sunday, May 24, 2009
Drop in Intensity
Head cold and slight thigh strain earlier in the week made me back off on the intensity this week as I aimed to keep the weekly kms reasonably high. The weather Thurs-Sat was not conducive to running particularly quick as was quite windy, showery and surfaces nice and slippery, running was very even throughout the week. Very happy with efforts.
Week in Summary 106.5k@4:36
Mon 9k@4:46 Easy run
Tues 12.1k@4:36 Easy run
Wed 13k@4:41 Easy run
Thurs 7.15k@4:28 Was still working at 3am, so pm run done with laps around the oval with 5k@MP
Fri 14.25k@4:31 Laps around the oval with 6K@MP
Sat 14.5k@4:33 Must remember body glide for the nipples, forgot and it poured down, ouch.
Sun 36.5k@4:35 Long run with Craig. Pretty even running throughout with very quick stretch break at 19k and 30k marks. Piriformis was sore from early on today and ITB bit sore from 28-30k, patt strap put on and instantly solved. Left Craig at 31k mark and thought I may struggle mentally, but a different route and some music made the last 5.5k fly by and felt great in those last few k's and at the finish. Was tempted to push onto 40k but as the car was there decided to stop.
Another 100km week planned with greater emphasis on MP , maybe a tempo or interval run thrown in as well.
Week in Summary 106.5k@4:36
Mon 9k@4:46 Easy run
Tues 12.1k@4:36 Easy run
Wed 13k@4:41 Easy run
Thurs 7.15k@4:28 Was still working at 3am, so pm run done with laps around the oval with 5k@MP
Fri 14.25k@4:31 Laps around the oval with 6K@MP
Sat 14.5k@4:33 Must remember body glide for the nipples, forgot and it poured down, ouch.
Sun 36.5k@4:35 Long run with Craig. Pretty even running throughout with very quick stretch break at 19k and 30k marks. Piriformis was sore from early on today and ITB bit sore from 28-30k, patt strap put on and instantly solved. Left Craig at 31k mark and thought I may struggle mentally, but a different route and some music made the last 5.5k fly by and felt great in those last few k's and at the finish. Was tempted to push onto 40k but as the car was there decided to stop.
Another 100km week planned with greater emphasis on MP , maybe a tempo or interval run thrown in as well.
Sunday, May 17, 2009
Week 1 of Lactate Threshold and Endurance Phase
Another fantastic week for running in Perth, weather has been just stunning, although next week rain is forecast for 5 of the 7 days.
Week in Summary 108k@4:27
Mon 8.06k@4:27
Tues pm 18.2k Medium long run which included first 12k@4:26 and last 6.2k@4:34. Stopped for quick drink at 12k and decided to slow things down a bit, mindful that I had some tempo running and MP running for later in the week.
Wed am 6.5k@4:51 Recovery run
Thurs 15.3k Tempo run which included 2.8k@4:31 warmup, 9k@4:00 Tempo and 3.5k@4:42 cooldown. Did stop a couple of times during tempo for about 10 seconds or so as the mind wandered prob due to me doing the same route 3 times, pretty happy with effort
Fri am 6.5k@4:41 Recovery run
Fri pm 10k with some at MP or quicker 1.8k@4:31 warmup, 6k@4:12, 2.2k@4:31 cooldown. Also had a 1/2 hour deep tissue massage during my lunch break.
Sat 11k@4:31
Sun Long run on a perfect morning with Craig 32.5k@4:26, who ran really well especially considering his ankle. Extremely happy with run, both of us seemed to be cruising. Never had a bad patch and legs felt great, 5k done at MP or quicker between 22k and 27k. Stop at 19k due to forced toilet break. Would be very happy if Perth can put on a morning like that for 5 July.
Very happy with progress, the last 3 weeks of 30k long runs at controlled efforts after big weeks for me have been very pleasing. Hoping to get in another 2 decent weeks before end of May before easy week leading up to Lake Monger 10k. One of the Sunday runs to get up to 36km and the other to have 15-20km at MP.
Week in Summary 108k@4:27
Mon 8.06k@4:27
Tues pm 18.2k Medium long run which included first 12k@4:26 and last 6.2k@4:34. Stopped for quick drink at 12k and decided to slow things down a bit, mindful that I had some tempo running and MP running for later in the week.
Wed am 6.5k@4:51 Recovery run
Thurs 15.3k Tempo run which included 2.8k@4:31 warmup, 9k@4:00 Tempo and 3.5k@4:42 cooldown. Did stop a couple of times during tempo for about 10 seconds or so as the mind wandered prob due to me doing the same route 3 times, pretty happy with effort
Fri am 6.5k@4:41 Recovery run
Fri pm 10k with some at MP or quicker 1.8k@4:31 warmup, 6k@4:12, 2.2k@4:31 cooldown. Also had a 1/2 hour deep tissue massage during my lunch break.
Sat 11k@4:31
Sun Long run on a perfect morning with Craig 32.5k@4:26, who ran really well especially considering his ankle. Extremely happy with run, both of us seemed to be cruising. Never had a bad patch and legs felt great, 5k done at MP or quicker between 22k and 27k. Stop at 19k due to forced toilet break. Would be very happy if Perth can put on a morning like that for 5 July.
Very happy with progress, the last 3 weeks of 30k long runs at controlled efforts after big weeks for me have been very pleasing. Hoping to get in another 2 decent weeks before end of May before easy week leading up to Lake Monger 10k. One of the Sunday runs to get up to 36km and the other to have 15-20km at MP.
Sunday, May 10, 2009
Solid week
Another solid week of running this week with most boxes being ticked, although still need to somehow get a medium long run in during the middle of the week. A couple of earlier starts at work this week made this not possible.
Week in Summary 101.1k@4:34
Mon am 8.05k@4:37
Tues am 8.05k@4:46
pm Tempo run including 1.82k@4:42 warmup, 8k tempo@3:59, 2.5k@4:48 cooldown. Pretty happy with pace and felt great afterwards, need to push these up to about 12k over the next few weeks.
Wed am 10.12k@4:44
Thurs am 8k including 6k@4:16MP
Fri am 13.6k@4:30
Sat am 10.55k@4:35
Sun am 30.4k@4:37 Long run from home to UWA and back, would have liked to have done more but with Mothers Day and footy commitments had to cut it short. Intentionally made it a bit slower this week and very happy with how I pulled up, legs feel great, piriformis a lot better than last week, so things looking promising.
Next week will be fairly similar but would like to extend long run and get a medium long run in if possible.
Week in Summary 101.1k@4:34
Mon am 8.05k@4:37
Tues am 8.05k@4:46
pm Tempo run including 1.82k@4:42 warmup, 8k tempo@3:59, 2.5k@4:48 cooldown. Pretty happy with pace and felt great afterwards, need to push these up to about 12k over the next few weeks.
Wed am 10.12k@4:44
Thurs am 8k including 6k@4:16MP
Fri am 13.6k@4:30
Sat am 10.55k@4:35
Sun am 30.4k@4:37 Long run from home to UWA and back, would have liked to have done more but with Mothers Day and footy commitments had to cut it short. Intentionally made it a bit slower this week and very happy with how I pulled up, legs feel great, piriformis a lot better than last week, so things looking promising.
Next week will be fairly similar but would like to extend long run and get a medium long run in if possible.
Sunday, May 3, 2009
Loving this time of the year
What a great time of the year to be in Perth, weather been fantastic and with temps ranging in max from 27-30, how can you go wrong? Mornings starting to get slightly cooler but still ideal for running.
Week in Summary 104k@4:36
Ran doubles a couple of days. Need to get more motivated and get up at 5am if I'm to do medium long runs through the week, running these at night not an option at present.
Tues am 11k@4:41
pm 12.15k@4:56 Went down to Perry Lakes for a change of scenery and then proceeded to do an hour run at very easy pace.
Wed am 10.15k@4:55
Thurs am 11.27k@4:36
Fri am 11k@4:32 included 200-250m at quicker than MP at start of each km from km 2 to mix it up a bit.
pm 8.07k@4:15 MP average including middle 4k@4:04
Sat am 10.34k@4:32
Sun am 30k@4:29 Long run with Craig, pretty even running throughout with slowest km for the run being 4:37. Felt good throughout and legs felt great other than the Piriformis which tightened up and was quite sore from 24k onward but good to simulate latter stages of Marathon. Was tempted to go for a pm run but instead took the dogs on long walk with Trace.
Hoping for another 100km week this week.
Week in Summary 104k@4:36
Ran doubles a couple of days. Need to get more motivated and get up at 5am if I'm to do medium long runs through the week, running these at night not an option at present.
Tues am 11k@4:41
pm 12.15k@4:56 Went down to Perry Lakes for a change of scenery and then proceeded to do an hour run at very easy pace.
Wed am 10.15k@4:55
Thurs am 11.27k@4:36
Fri am 11k@4:32 included 200-250m at quicker than MP at start of each km from km 2 to mix it up a bit.
pm 8.07k@4:15 MP average including middle 4k@4:04
Sat am 10.34k@4:32
Sun am 30k@4:29 Long run with Craig, pretty even running throughout with slowest km for the run being 4:37. Felt good throughout and legs felt great other than the Piriformis which tightened up and was quite sore from 24k onward but good to simulate latter stages of Marathon. Was tempted to go for a pm run but instead took the dogs on long walk with Trace.
Hoping for another 100km week this week.
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