Been a bit of a tough week both from the work front and also the running with me reinjuring the extensor on my right leg that ultimately caused the missing of the Canberra Marathon earlier in the year. Luckily I noticed the signs earlier on this time and hopefully by easing back on the load and speed will be of great assistance.
Week in Summary Running :92k@4:39 7h9 min Cycling 1h10 min.
Tues pm Physio session and then 9k@4:34. Injured my leg here when running 1 Yasso 800m at Yokine Reserve this time. I've decided this place is a curse for me as for some reason I always struggle no matter what I'm doing there and it is now on the banned list.
Wed pm 10k@4:48
Thurs pm 14.5k@4:39 Had a bit of a shocker at work and this reminded me why I love running so much, what a great stress release it is. Conditions were not pleasant but I seemed to thrive out there
Fri am 8k@4:33 pm Cycling
Sat pm 14.5k@4:34
Sun am 36k@4:42 Quite an enjoyable morning for running with hardly any rain or wind to speak of, yay. Ran from Matilda Bay and included the Maylands Loop again which I really enjoy running. Extensor was quite uncomfortable for the first 25k and then the usual suspects the piriformis and hamstings came into play and they were sore. Took a few stretch breaks along the way to try and free up the legs and very happy when I finished. Actually walked the last 1.5k to the car instead of making it a 37.5k run. Happy that the pace was pretty even throughout and finished feeling very fresh apart from the aching legs, so a positive sign there.
Have a physio session Tues and Deep tissue massage Friday so will def get a lot of work done on the problem areas. This week is supposed to be an easy week in the leadup to Freo Half but if the legs feel ok, tempted to do the Yasso session I missed, will prob run about 50kms leading up to Sunday.
Will be interested to see how Freo Half goes next Sunday, will def test the drinking from cups and may also reintroduce the stretching at some of the stations as I'll definitely be employing this tactic at Melb. Have three soft targets as I'm really not sure where I'm placed sub 1.26 very happy, sub 1:27 happy, sub 1.28 a pass, anything more than 1.28 and I'll be as happy as I was seeing Collingwood win last night.
On a side note Boston plans are nearly finalised for next year, Nepal is less than 2 months away and Melb is now only 4 weeks away, I think I better start to panic.
Sunday, September 13, 2009
Sunday, September 6, 2009
Spring in the step
This time last week was feeling very flat and struggling a bit, I ended up taking two days off of running Mon and Tues due to bad headaches continuing. Wed I woke up feeling great and really refreshed and the rest of the week continued in the same way.
Week in Summary 95.1k @4:34
Wed am 11.3k@4:46 Easy
pm 16.45km incl Yasso 800's 8*800m in 2:55 with 2:55 Recovery Jog between (550m) and warmup of 3.2km and cooldown of 3km. Was hoping to do 10* by unfortunately the lights at the oval I was running on never came on and so I had to settle for the 8 as I could barely see at the end. A much more successful foray than when I last ran with Epi back in January. Was very happy at the end of the session and confident that next time I can do 10* at same pace or quicker.
Thurs pm 10.55km@4:48 Easy
Fri am 7.33km@4:38
pm Tempo run of 11.27km@4:07 on slightly undulating course with cooldown and warmup 18km all up.
Sat am 10.37@4:53 Recovery/Easy
Sun pm 21.1km @4:24 Progression run on slightly undulating course, pace. 1st 7k@4:36,2nd7k@4:25,3rd 7k@4:13. Didn't have time to do Long run so instead decided to get in some quality running and did a Progression run with some at MP pace, felt great at the end and did my last km in 3.45 and felt great.
Very happy with how the week turned out, although I did deviate from my plan. Next week I'm planning on running everyday and will do another Yasso session as long as weather permits and will ensure I get a long run in on Sunday. Plans are still to run Freo Half in a fortnights time with a mini taper and practice the drinking on the run, would be very happy with a sub 1.26.
Week in Summary 95.1k @4:34
Wed am 11.3k@4:46 Easy
pm 16.45km incl Yasso 800's 8*800m in 2:55 with 2:55 Recovery Jog between (550m) and warmup of 3.2km and cooldown of 3km. Was hoping to do 10* by unfortunately the lights at the oval I was running on never came on and so I had to settle for the 8 as I could barely see at the end. A much more successful foray than when I last ran with Epi back in January. Was very happy at the end of the session and confident that next time I can do 10* at same pace or quicker.
Thurs pm 10.55km@4:48 Easy
Fri am 7.33km@4:38
pm Tempo run of 11.27km@4:07 on slightly undulating course with cooldown and warmup 18km all up.
Sat am 10.37@4:53 Recovery/Easy
Sun pm 21.1km @4:24 Progression run on slightly undulating course, pace. 1st 7k@4:36,2nd7k@4:25,3rd 7k@4:13. Didn't have time to do Long run so instead decided to get in some quality running and did a Progression run with some at MP pace, felt great at the end and did my last km in 3.45 and felt great.
Very happy with how the week turned out, although I did deviate from my plan. Next week I'm planning on running everyday and will do another Yasso session as long as weather permits and will ensure I get a long run in on Sunday. Plans are still to run Freo Half in a fortnights time with a mini taper and practice the drinking on the run, would be very happy with a sub 1.26.
Sunday, August 30, 2009
6 weeks to go
First of all a big congrats to Epi on doing sub 3 at City to Surf Marathon, fantastic effort. Looks as though Biscuitman and Sugar also did very well in their 12k runs, well done.
Week in Summary 108.5km@4:42
Feeling very tired at the moment and have felt flat for a couple of days. Unfort didn't run City to Surf Half this morning as I wasn't feeling well after getting to sleep at 1 and waking at 4 with a shocking headache, took some tablets and went back to sleep.
Overall I'll rate the week as maybe a pass, I got the kms in that I wanted to albeit, artificially with a lot of stops in my Sun pm run. Also did my Intervals, however didn't manage to get in the no of Marathon km's that was required.
Tues 10km@5:09 Recovery
Wed am 8.05km@4:58 Recovery
pm 5.5km warmup @4:52
Intervals 5*1200@3:48 on the oval ie 4:35's with 2:20-2:30 Recoveries (450m jog@5:20).
First Intervals session for months and other than sore right calf pulled up pretty well. About 5-10 secs slower than I need to get these to, but not a bad effort. Not sure how quick I should do the Recoveries but seemed to get onto the next one well, so must be about right.
pm 4.75km@5:07 Cooldown
Thurs pm 21.5k@4:50 Medium Long run
Fri 10k incl 6k@4:25
Sat 9k@4:43
Sun am 10.2km @4:16 pace including 4k@3:55 from Scarborough to see Epi finish his Marathon, big break before heading back to Scarborough.
pm 21.3km including 12k@MP with big breaks in cooldown.
I have to trust my training and stay positive, even though I'm doing a lot more easy type runs and recovery runs . My month of Aug at 434kms is my second highest ever behind May at 465km, although about 10 secs slower,
Unfort the Ipod died this afternoon before my run, so will have to buy another one as I've been relying on running with my music lately. Will prob take a rest day again tomorrow to recharge the batteries and hopefully be back on track to put in around the same no of kms again next week but with a long run on Sat instead of Sun.
Week in Summary 108.5km@4:42
Feeling very tired at the moment and have felt flat for a couple of days. Unfort didn't run City to Surf Half this morning as I wasn't feeling well after getting to sleep at 1 and waking at 4 with a shocking headache, took some tablets and went back to sleep.
Overall I'll rate the week as maybe a pass, I got the kms in that I wanted to albeit, artificially with a lot of stops in my Sun pm run. Also did my Intervals, however didn't manage to get in the no of Marathon km's that was required.
Tues 10km@5:09 Recovery
Wed am 8.05km@4:58 Recovery
pm 5.5km warmup @4:52
Intervals 5*1200@3:48 on the oval ie 4:35's with 2:20-2:30 Recoveries (450m jog@5:20).
First Intervals session for months and other than sore right calf pulled up pretty well. About 5-10 secs slower than I need to get these to, but not a bad effort. Not sure how quick I should do the Recoveries but seemed to get onto the next one well, so must be about right.
pm 4.75km@5:07 Cooldown
Thurs pm 21.5k@4:50 Medium Long run
Fri 10k incl 6k@4:25
Sat 9k@4:43
Sun am 10.2km @4:16 pace including 4k@3:55 from Scarborough to see Epi finish his Marathon, big break before heading back to Scarborough.
pm 21.3km including 12k@MP with big breaks in cooldown.
I have to trust my training and stay positive, even though I'm doing a lot more easy type runs and recovery runs . My month of Aug at 434kms is my second highest ever behind May at 465km, although about 10 secs slower,
Unfort the Ipod died this afternoon before my run, so will have to buy another one as I've been relying on running with my music lately. Will prob take a rest day again tomorrow to recharge the batteries and hopefully be back on track to put in around the same no of kms again next week but with a long run on Sat instead of Sun.
Sunday, August 23, 2009
7 weeks to go
Another good week of running, didn't quite hit my target of 110k due to not feeling well Friday, however overall very happy as all other targets met.
Week in Summary 103.5k@4:40
Mon Upperbody, Legs and Core Workout.
Tues 15k@4:28 Varied workout which is one that I've ignored for a while but one that I really enjoy.
incl 1.8k warmup
8k@4:22 ran first 200m of each km at approx 3:48 pace and then 4.30 pace or therabouts for the remainder 800m of each km.
3k@4:15
2.2k cooldown .
Wed 22k@4:49 Medium Long Run but for some reason really struggled.
Thurs 8k@5:07 Recovery run
Upperbody and Core
Sat am 16.6k incl 3.2k warmup
10k@4:06 tempo
3.4k cooldown
pm 9.2k@4:51 Easy
Sun 32.5k@4:39 incl running with Craig for last few km of Marathon course.
Will def runC2S Half next with Henry on no taper, just going to go and enjoy the run, practice the drinking strategy and take in some of the sights,may get stuck behind some and then power away at the finish :). I think a PW is more likely rather than a PB but not really too fussed. May even run the last few km with Epi if we hang around and can get on the Marathon course
Best of luck to everyone in their respective races, hope Epi can crack the sub 3 and TB can do a good Marathon. Also to Biscuitman and Sugar if he decides to do the 12k, they should blitz the course.
Next weeks plan calls for 108k running with some Intervals of 5*1200m@5k pace with 2.5 minutes jog in between, will be interesting to see how it goes as I haven't run at that pace in a long time.
No discussion re footy or cricket, all I'll say on the sporting front is go the Bolt.
Week in Summary 103.5k@4:40
Mon Upperbody, Legs and Core Workout.
Tues 15k@4:28 Varied workout which is one that I've ignored for a while but one that I really enjoy.
incl 1.8k warmup
8k@4:22 ran first 200m of each km at approx 3:48 pace and then 4.30 pace or therabouts for the remainder 800m of each km.
3k@4:15
2.2k cooldown .
Wed 22k@4:49 Medium Long Run but for some reason really struggled.
Thurs 8k@5:07 Recovery run
Upperbody and Core
Sat am 16.6k incl 3.2k warmup
10k@4:06 tempo
3.4k cooldown
pm 9.2k@4:51 Easy
Sun 32.5k@4:39 incl running with Craig for last few km of Marathon course.
Will def runC2S Half next with Henry on no taper, just going to go and enjoy the run, practice the drinking strategy and take in some of the sights,may get stuck behind some and then power away at the finish :). I think a PW is more likely rather than a PB but not really too fussed. May even run the last few km with Epi if we hang around and can get on the Marathon course
Best of luck to everyone in their respective races, hope Epi can crack the sub 3 and TB can do a good Marathon. Also to Biscuitman and Sugar if he decides to do the 12k, they should blitz the course.
Next weeks plan calls for 108k running with some Intervals of 5*1200m@5k pace with 2.5 minutes jog in between, will be interesting to see how it goes as I haven't run at that pace in a long time.
No discussion re footy or cricket, all I'll say on the sporting front is go the Bolt.
Sunday, August 16, 2009
Good dress rehearsal for Melbourne
Running in the rain and wind this week was a good test for running in Melbourne and I really enjoyed it, most evenings I was a lone figure out there.
Week in Summary 122km@4:44
Mon 20km@4:47
Legs and Stomach Strengthening
Tues 16.1k@4:37 3:15 Marathon Pace run and felt great
Upperbody and Stomach Exercises
Wed 16.3k@4:29 Buoyed by yesterdays run I decided to run a few km's at MP. Felt a slight twinge in the adductor, so used a recovery run of 2km in the middle so as not to push too hard.
1.8k warmup@4:40
8k@4:16 MP
2K@4:56 Recovery
2k@$:15 MP
2.5K@4:58 Cooldown
Thurs Physio session
8.05k@4:52
Legs and Stomach
Fri 19.06k incl 14.06k(1/3 Mrathon) at 4:26 Perth Marathon pace
5k@4:56 Cooldown
Deep tissue masage
Sat 8.5k@4:48 Second run in 2140's, found them a lot better than last time.
Sun 34k@4:55 Long run on my own on a humid morning,humidity ranged from 83 to 95% on the duration of the run with a little rain. Ran from home today and did a different route that included the Maylands Loop which I very much enjoyed. Still strugging with the adductor on the hilly parts but it is def on the improve which is promising. Ran well within myself and at the exact pace that I'd set out to do, so very happy with run.
Next weeks plan is to run around 110km as I move into the Lactate Threshold and Endurance Phase of the Program. I'll also continue with the strengthening exercises as I believe they are making a big difference and also have a physio session booked for Thurs
Still undecided re City to Surf, will make a decision by this time next week as to the plan. I'm still leaning towards a very slow half, taking it very easy on the hills and then run back to Perth to make it into a long run with no taper to occur at all.
Next proper race will be Freo Half in Sept and will try and give that a decent crack.
Great to see Danny Green have knock out his opponent in the 5th round, will we ever get to see a rematch with Mundine? I think it is becoming more and more unlikely unless Mundine is prepared to put on some weight and move up in divisions.
Loved watching the athletics last night and seeing the Bolt and his training partner Bailey cruise and joke in their race. I'm hoping all the big guns will make the final and then see Bolt blow them way in a 9.50 something.
Week in Summary 122km@4:44
Mon 20km@4:47
Legs and Stomach Strengthening
Tues 16.1k@4:37 3:15 Marathon Pace run and felt great
Upperbody and Stomach Exercises
Wed 16.3k@4:29 Buoyed by yesterdays run I decided to run a few km's at MP. Felt a slight twinge in the adductor, so used a recovery run of 2km in the middle so as not to push too hard.
1.8k warmup@4:40
8k@4:16 MP
2K@4:56 Recovery
2k@$:15 MP
2.5K@4:58 Cooldown
Thurs Physio session
8.05k@4:52
Legs and Stomach
Fri 19.06k incl 14.06k(1/3 Mrathon) at 4:26 Perth Marathon pace
5k@4:56 Cooldown
Deep tissue masage
Sat 8.5k@4:48 Second run in 2140's, found them a lot better than last time.
Sun 34k@4:55 Long run on my own on a humid morning,humidity ranged from 83 to 95% on the duration of the run with a little rain. Ran from home today and did a different route that included the Maylands Loop which I very much enjoyed. Still strugging with the adductor on the hilly parts but it is def on the improve which is promising. Ran well within myself and at the exact pace that I'd set out to do, so very happy with run.
Next weeks plan is to run around 110km as I move into the Lactate Threshold and Endurance Phase of the Program. I'll also continue with the strengthening exercises as I believe they are making a big difference and also have a physio session booked for Thurs
Still undecided re City to Surf, will make a decision by this time next week as to the plan. I'm still leaning towards a very slow half, taking it very easy on the hills and then run back to Perth to make it into a long run with no taper to occur at all.
Next proper race will be Freo Half in Sept and will try and give that a decent crack.
Great to see Danny Green have knock out his opponent in the 5th round, will we ever get to see a rematch with Mundine? I think it is becoming more and more unlikely unless Mundine is prepared to put on some weight and move up in divisions.
Loved watching the athletics last night and seeing the Bolt and his training partner Bailey cruise and joke in their race. I'm hoping all the big guns will make the final and then see Bolt blow them way in a 9.50 something.
Sunday, August 9, 2009
The plodmaster
Pretty happy with how I ran all week, although unfort missed doing my long run today as I've been in bed most of the day, feeling a bit off colour. I'm hoping to make up for the loss of km's by doing an extra medium long run this week.
The emphasis at present is very much on the endurance phase of the program and making most of my runs fairly easy efforts. The adductor/groin area is still a bit dodgey, however may be a blessing in disguise as it ensures I don't try and run too fast.
Week in Summary 71k@4:45
Mon Leg Strengthening and stretching
Tues 14.5k@$:45
Upperbody,stomach strengthening and stretching
Wed 15.5k@4:43
Thurs 20k@4:48
Legs
Fri 8k@4:57 Recovery run. Tried 2140's, not sure I like them as much as the 2130's, shins a bit sore afterwards.
Sat 13k@4:36
Upperbody and Stomach
Still unsure as what my plans are re City to Surf. Will keep on plugging away on my program and believe I'm about 4-6 weeks away from being back in Pre Perth form, hopefully I can peak at the right time.
Watched the last bit of Sydney City to Surf and was very happy to see Michael Shelley win. Epi and I saw him win Canberra 10k last year and he seems to be going from strength to strength.
Great win by the Eagles and then the Dockers today, the two WA teams are really shaping the way the 8 will pan out.
Also, great to see the Aussies on the brink of levelling the Ashes. I was cursing after the first ball of the test when Billy gave Strauss not out when plumb in front and I thought here we go again. Great to see Clark back and bowling well, Johnson finding some form and seeing North get another century. Kudos to Watson for his 3rd 50 on the trot, certainly doing better than I thought he would. Lets hope Hussey can get out of his slump shortly.
The emphasis at present is very much on the endurance phase of the program and making most of my runs fairly easy efforts. The adductor/groin area is still a bit dodgey, however may be a blessing in disguise as it ensures I don't try and run too fast.
Week in Summary 71k@4:45
Mon Leg Strengthening and stretching
Tues 14.5k@$:45
Upperbody,stomach strengthening and stretching
Wed 15.5k@4:43
Thurs 20k@4:48
Legs
Fri 8k@4:57 Recovery run. Tried 2140's, not sure I like them as much as the 2130's, shins a bit sore afterwards.
Sat 13k@4:36
Upperbody and Stomach
Still unsure as what my plans are re City to Surf. Will keep on plugging away on my program and believe I'm about 4-6 weeks away from being back in Pre Perth form, hopefully I can peak at the right time.
Watched the last bit of Sydney City to Surf and was very happy to see Michael Shelley win. Epi and I saw him win Canberra 10k last year and he seems to be going from strength to strength.
Great win by the Eagles and then the Dockers today, the two WA teams are really shaping the way the 8 will pan out.
Also, great to see the Aussies on the brink of levelling the Ashes. I was cursing after the first ball of the test when Billy gave Strauss not out when plumb in front and I thought here we go again. Great to see Clark back and bowling well, Johnson finding some form and seeing North get another century. Kudos to Watson for his 3rd 50 on the trot, certainly doing better than I thought he would. Lets hope Hussey can get out of his slump shortly.
Sunday, August 2, 2009
Playing it Safe
Pulled out of the half marathon at the halfway mark of a 2 lap course after feeling a twinge again in the groin/adductor area, more precautionary than anything, more on run shortly.
Week in Summary 87.1k@4:38
Mon 7k@4:51
Tues 14k@4:23 incl 10k@MP
Wed 18.6k@4:50
Thurs 5k@4:54
Fri 13.4k@4:36
Sat 8k@4:41
Sun 21.1k@4:30 Started the Masters Half on a different course than I was expecting with the course being a 2 lap course. We commenced from Burswood through to Causeway, along the bridge and then back under, past the WACA to East Perth and then down to Barwon Park in Maylands and then back to Windan Bridge, under the bridge and then back to Burswood.
Felt comfortable running through 7k @4:09 and thought a couple of minute pb was on the way, however a slight uphill section and maybe pushing it a bit caused a twinge, so I backed right off and ran through 10.55k in 44:45 or thereabouts. Was unsure as to whether to do the second lap, so played it safe and decided to run purely on the flat and so ran to the Narrows and back at my new long run pace of approx 4:45 km and just enjoy the fantastic morning.
Positives from the run is that I got in some more MP running and a bit of practice out of drinking on the run out of the cups and I ended up doing the 21.1k in under 1h35.
Also did a couple of days of resistance training focusing on upper body,lower body and core with plenty of stretching included.
Have a couple of physio sessions booked for Mon and Thurs which is perfect and have spent a bit of time with the TENS Machine on today, so hopefully things are under control and another decent week should eventuate. I was planning on doing some intervals this week but I'll put that on hold for a couple of weeks and just concentrate on keeping the km's up.
Registered for Melb Marathon on Friday so pretty happy with that , my main dilemna at present now is what to do with City to Surf and whether doing the hills is a good idea as I'm a little gunshy at present, lets see how the next couple of weeks pan out.
The English weather is driving me crazy re the cricket as is Rudi's umpiring and the stupid Aussie selectors. I still think Clark should have come in for Hauritz and dumping Hughes was a disgrace, although I'm glad that North kept his place. Jeez the English bowled well, hopefully Hilfenhaus can get the ball to swing in a similar manner.
Damn Essendon, they always screw us over and tanked so the Eagles won today, now no Priority Pick :(
Week in Summary 87.1k@4:38
Mon 7k@4:51
Tues 14k@4:23 incl 10k@MP
Wed 18.6k@4:50
Thurs 5k@4:54
Fri 13.4k@4:36
Sat 8k@4:41
Sun 21.1k@4:30 Started the Masters Half on a different course than I was expecting with the course being a 2 lap course. We commenced from Burswood through to Causeway, along the bridge and then back under, past the WACA to East Perth and then down to Barwon Park in Maylands and then back to Windan Bridge, under the bridge and then back to Burswood.
Felt comfortable running through 7k @4:09 and thought a couple of minute pb was on the way, however a slight uphill section and maybe pushing it a bit caused a twinge, so I backed right off and ran through 10.55k in 44:45 or thereabouts. Was unsure as to whether to do the second lap, so played it safe and decided to run purely on the flat and so ran to the Narrows and back at my new long run pace of approx 4:45 km and just enjoy the fantastic morning.
Positives from the run is that I got in some more MP running and a bit of practice out of drinking on the run out of the cups and I ended up doing the 21.1k in under 1h35.
Also did a couple of days of resistance training focusing on upper body,lower body and core with plenty of stretching included.
Have a couple of physio sessions booked for Mon and Thurs which is perfect and have spent a bit of time with the TENS Machine on today, so hopefully things are under control and another decent week should eventuate. I was planning on doing some intervals this week but I'll put that on hold for a couple of weeks and just concentrate on keeping the km's up.
Registered for Melb Marathon on Friday so pretty happy with that , my main dilemna at present now is what to do with City to Surf and whether doing the hills is a good idea as I'm a little gunshy at present, lets see how the next couple of weeks pan out.
The English weather is driving me crazy re the cricket as is Rudi's umpiring and the stupid Aussie selectors. I still think Clark should have come in for Hauritz and dumping Hughes was a disgrace, although I'm glad that North kept his place. Jeez the English bowled well, hopefully Hilfenhaus can get the ball to swing in a similar manner.
Damn Essendon, they always screw us over and tanked so the Eagles won today, now no Priority Pick :(
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