What a great time of the year to be in Perth, the weather has been fantastic. Spent part of the day today down the beach with the dogs in Mandurah.
Week in Summary 90.71k@4:27
Pretty good week of running with energy levels increasing and so a better week of running all round. Adductor, Quad attachment and Hips are all a bit sore but nothing I haven't encountered before, so with a couple of easier weeks leading up to Melb, hopefully will freshen up nicely for the race.
Blood test came back with most things pretty good, although ferritin levels of 38 are quite low. Will look at addressing this after Melbourne.
Mon 8.22k@4:22
Tues 10k@4:36
Wed 9.1k@4:23
Thurs 16.72k@4:09 Run with Biscuitman on the normal Pen course incl 8k@4:00 for faster than MP effort.
Fri 10k@4:41 Incl some hills. Also had a good massage by physio.
Sat 26.67k@4:30 Easy long run with Biscuitman practicing some race day routines. Hip and Quad attachment sore from 14.5 km which made the going a little tough but good practice just in case it happens on Marathon day, was similar to what occurred at Boston.
Sun 10k@4:31 incl last km at quicker than MP.
Next week will aim to run around 65km and have a physio session and a massage booked. Key sessions include 1600m efforts on Thurs and Long run of around half Marathon on weekend at approx 4:30-4:40 pace.
It's a shame to see Sling not doing the marathon, however think he's made the right decision to go down to the half. Hopefully Epi is still running and I believe TB is on track.
Great grand final yesterday, now looking forward to the replay.
Sunday, September 26, 2010
Sunday, September 19, 2010
Taper time
Struggled a bit this week on occasions with a dodgy stomach, headaches and feeling nauseous. As a result, most of the running was easy and I went to the doctor on Thurs. Off to provide stool sample tomorrow as well as having a blood test for fbc,iron,b12,folate.lipids and hdl.
Week in Summary Running 80.22k@4:35 Cycling 63.5k
Mon 5k@4:43
Tues 9k@4:26
Wed 10.61k@4:15
6.68k@4:30
Thurs 12.16k@4:56
Fri 13.57k@4:34
Sat 15.2k@4:36
Sun 8k@4:39 Bike 63.5k. Wanted to run for between 90 minutes and 2 hours, however had to rush home to go to the loo. Ended up doing just over 2 hours on the exercise bike with a couple of quick loo stops.
Hopefully stomach is on the improve and I can have a couple of quality sessions next week incl a reasonably easy paced long run.
Saw a great WAFL Grand final on the tv, hopefully the AFL gf is a good one, although it looks like the black and whites will win that one as well.
Hope Sling, Epi and TB are all overcoming their different obstacles at present and that they'll we'll all finish on the G in 3 weeks time.
Week in Summary Running 80.22k@4:35 Cycling 63.5k
Mon 5k@4:43
Tues 9k@4:26
Wed 10.61k@4:15
6.68k@4:30
Thurs 12.16k@4:56
Fri 13.57k@4:34
Sat 15.2k@4:36
Sun 8k@4:39 Bike 63.5k. Wanted to run for between 90 minutes and 2 hours, however had to rush home to go to the loo. Ended up doing just over 2 hours on the exercise bike with a couple of quick loo stops.
Hopefully stomach is on the improve and I can have a couple of quality sessions next week incl a reasonably easy paced long run.
Saw a great WAFL Grand final on the tv, hopefully the AFL gf is a good one, although it looks like the black and whites will win that one as well.
Hope Sling, Epi and TB are all overcoming their different obstacles at present and that they'll we'll all finish on the G in 3 weeks time.
Sunday, September 12, 2010
In for the long run
Thanks guys for the advice re my question last week and after much deliberation, I ended up deciding to do a long run with faster finish, as opposed to doing a 10k race this weekend.
Had some good sessions including some intervals, tempo and long run with faster finish.
Week in Summary 112k@4:25
Mon 8.5k@4:42 40 minute easy run
Tues 17k@4:26 Main part of run was 5* 3 min at approx 5km pace with 2 min recoveries.
25 minute warmup 5.36k@4:40
5*3min with 2 min recoveries. Averaged 3:35 pace for the 3minutes(835m), averaged 4:47(417m) pace for the recoveries. Ran on the grass on the oval and conditions were quite windy and struggled to get into a proper rhythm as a result. The into the breeze was quite tough and nearly lost my hat on more than one occasion.
5.38km@4:45 cooldown.
Wed 10.55k@4:16
Thurs 18.35k@4:08 incl Tempo of 10.45k@3:55.Warmup of 20 minutes- 3.3k@4:33 including catching up with Biscuitman who was running 1k intervals.
Tempo of 41 minutes along the Penninsula course 10.45k@3:55 Struggled in the first 5k and averaged 3:58, incl a 4:04 second km. Turned things around in the 2nd 5k averaging 3:52, just started feeling better the longer the run went and this may have been in part to concentrating on 1 km at a time.
Cooldown of 20 minutes 4.55k@4:24
Fri 13.1k@4:40
Sat 31.5k@4:19 incl 12k@ 3:59 from 17k to 29k, last 4k at 3:55 and then 2.5k cooldown.
Long run with biscuitman that included running through Burswood, Ascot, Maylands, East Perth and South Perth.
The aim of this run was to finish strongly and also practice some race day things. Got up at 3.30 and had some bread and jam, as well as half a powerade. I then got up at 6.25 and had the rest of the powerade, a berocca and then met up with Simon for the run. Had a couple of very brief toilet stops at the 6k and 17k mark, prob drunk too much just before the run and used some gel bursts again and powerade, both worked well. Also ran in my ds racers again, my marathon shoe and these felt great.
At the 17k mark, it was time to do a fast finish 12k and we set off at a bit quicker than MP. We ran together for approx 7k and I was feeling pretty strong, whilst Simon was struggling a bit with his foot, so I pushed the pace a little harder just to see how I would go and managed to do the 12k in just under 48 minutes, last 4km were at 3:55 pace.
Pretty happy with finish, a good 2.5km cooldown topped off a good morning.
Sun 13k@4:40
4 weeks to go to Melbourne, I'm hoping for another 100k + week next week and then I'll start my taper.
Hope Sling and TB'S injuries are on the improve.
Had some good sessions including some intervals, tempo and long run with faster finish.
Week in Summary 112k@4:25
Mon 8.5k@4:42 40 minute easy run
Tues 17k@4:26 Main part of run was 5* 3 min at approx 5km pace with 2 min recoveries.
25 minute warmup 5.36k@4:40
5*3min with 2 min recoveries. Averaged 3:35 pace for the 3minutes(835m), averaged 4:47(417m) pace for the recoveries. Ran on the grass on the oval and conditions were quite windy and struggled to get into a proper rhythm as a result. The into the breeze was quite tough and nearly lost my hat on more than one occasion.
5.38km@4:45 cooldown.
Wed 10.55k@4:16
Thurs 18.35k@4:08 incl Tempo of 10.45k@3:55.Warmup of 20 minutes- 3.3k@4:33 including catching up with Biscuitman who was running 1k intervals.
Tempo of 41 minutes along the Penninsula course 10.45k@3:55 Struggled in the first 5k and averaged 3:58, incl a 4:04 second km. Turned things around in the 2nd 5k averaging 3:52, just started feeling better the longer the run went and this may have been in part to concentrating on 1 km at a time.
Cooldown of 20 minutes 4.55k@4:24
Fri 13.1k@4:40
Sat 31.5k@4:19 incl 12k@ 3:59 from 17k to 29k, last 4k at 3:55 and then 2.5k cooldown.
Long run with biscuitman that included running through Burswood, Ascot, Maylands, East Perth and South Perth.
The aim of this run was to finish strongly and also practice some race day things. Got up at 3.30 and had some bread and jam, as well as half a powerade. I then got up at 6.25 and had the rest of the powerade, a berocca and then met up with Simon for the run. Had a couple of very brief toilet stops at the 6k and 17k mark, prob drunk too much just before the run and used some gel bursts again and powerade, both worked well. Also ran in my ds racers again, my marathon shoe and these felt great.
At the 17k mark, it was time to do a fast finish 12k and we set off at a bit quicker than MP. We ran together for approx 7k and I was feeling pretty strong, whilst Simon was struggling a bit with his foot, so I pushed the pace a little harder just to see how I would go and managed to do the 12k in just under 48 minutes, last 4km were at 3:55 pace.
Pretty happy with finish, a good 2.5km cooldown topped off a good morning.
Sun 13k@4:40
4 weeks to go to Melbourne, I'm hoping for another 100k + week next week and then I'll start my taper.
Hope Sling and TB'S injuries are on the improve.
Sunday, September 5, 2010
Another week gone
Another solid week of training with legs holding up pretty well, other than the odd twinge in the adductor, itb and calf.
Was able to get some quicker stuff in, tempo, medium long run and long run. I also passed 500kms for the month of August which is the first time I've ever exceeded 500kms in a calendar month-ended up doing 518.5kms.
Week in Summary 131.66k@4:27
Mon 19.03k@4:44 Two recovery runs, am 11.4k pm 7.03k.
Tues 14.5k@4:10 incl 8*250 pickups @3:36 and 4.5k@4:06 approx MP to finish run.
Wed 13k@4:14 incl Mona Fartlek of 5.27k @3:47.
Thurs 25k@4:25 Medium long run with Biscuitman around Burswood, Maylands and South Perth. We just cruised along with plenty of chat along the way, was suprises how quick we went.
Fri 8.62k@4:38
Sat 14.43k@4:09 incl 8k tempo @3:50
Sun 37.08k@4:35 2hr 50 min long run. Woke up with the tummy feeling very unsettled, had a couple of green teas to try and settle the tummy a bit, it helped a bit.
Long run included a number of toilet stops including stopping at home for a few minutes at the 16k mark. Tummy settled properly at about the 25km of the run and the last few kms were a lot more pleasant. Tried to simulate the Melbourne Marathon as much as possible by including some hills from the 32km mark and ran in my first pair of DS Racers.
Good to get another long run in. Wasn’t the perfect long run due to the stops and the tummy,as I would also have liked to have done a faster finish today, however considering everything, I’m more than happy with the run.
I am 5 weeks out from Melb Marathon and haven’t done a fast finish long run, which I think I should do at some stage. I’ve done 4 30k + runs in this programme with a couple more 25k+ runs. I still have 2 or 3 30k+ runs still planned depending on the following.
I’d be interested in people thoughts on the following for next weekend and what I should do.
The options are
a) Do a 10k race and do faster finish 30k + run, the following weekend ie 3 weeks out.
b) Do a 10k race and don’t worry about a fast finish long run.
c) Don’t do the 10k race and do a fast finish long run 4 weeks out.
Thanks guys
At present I’m leaning towards option A.
Was able to get some quicker stuff in, tempo, medium long run and long run. I also passed 500kms for the month of August which is the first time I've ever exceeded 500kms in a calendar month-ended up doing 518.5kms.
Week in Summary 131.66k@4:27
Mon 19.03k@4:44 Two recovery runs, am 11.4k pm 7.03k.
Tues 14.5k@4:10 incl 8*250 pickups @3:36 and 4.5k@4:06 approx MP to finish run.
Wed 13k@4:14 incl Mona Fartlek of 5.27k @3:47.
Thurs 25k@4:25 Medium long run with Biscuitman around Burswood, Maylands and South Perth. We just cruised along with plenty of chat along the way, was suprises how quick we went.
Fri 8.62k@4:38
Sat 14.43k@4:09 incl 8k tempo @3:50
Sun 37.08k@4:35 2hr 50 min long run. Woke up with the tummy feeling very unsettled, had a couple of green teas to try and settle the tummy a bit, it helped a bit.
Long run included a number of toilet stops including stopping at home for a few minutes at the 16k mark. Tummy settled properly at about the 25km of the run and the last few kms were a lot more pleasant. Tried to simulate the Melbourne Marathon as much as possible by including some hills from the 32km mark and ran in my first pair of DS Racers.
Good to get another long run in. Wasn’t the perfect long run due to the stops and the tummy,as I would also have liked to have done a faster finish today, however considering everything, I’m more than happy with the run.
I am 5 weeks out from Melb Marathon and haven’t done a fast finish long run, which I think I should do at some stage. I’ve done 4 30k + runs in this programme with a couple more 25k+ runs. I still have 2 or 3 30k+ runs still planned depending on the following.
I’d be interested in people thoughts on the following for next weekend and what I should do.
The options are
a) Do a 10k race and do faster finish 30k + run, the following weekend ie 3 weeks out.
b) Do a 10k race and don’t worry about a fast finish long run.
c) Don’t do the 10k race and do a fast finish long run 4 weeks out.
Thanks guys
At present I’m leaning towards option A.
Sunday, August 29, 2010
Record week
Ran 141 km this week, with only one run done at quicker than MP. This was done intentionally as I was still suffering slightly from the tummy virus I had late last week and I decided to drop the intensity.
Opted out of doing the City to surf Half as it was starting at 9 and if I had have run it and then run back to Perth, I wouldn't have got home till nearly 12 which didn't suit the plans.
Quick spiel on last week 90.6k@4:29
Highlights included
8k@3:42 tempo to 10k pace, closer to the latter with biscuitman, who broke his 8k pb in the process. This was run on the usual Penn course and was part of a 20k run for me.
Intervals of 1.25k@3:36 with 2:30 recoveries@4:45 pace on the local oval.
14.1k@4:14 incl 8k@4:04, quicker than MP.
Lowlight I couldn't do my long run due to tummy virus.
This week 141k@4:42
Mon 10.5k@4:46
Tues 16.25k@4:37
Wed am 14.1k@4:41 incl 1* Mt yokine Hill course
pm 8.4k@4:45
Thurs 25.13k@4:47 2 hour run around Ascot,Maylands.Burswood and South Perth.
Fri 14.5k@4:50 incl 1* Mt Yokine course
Sat 16.5k@4:12 incl 10k@3:56 incl last k at 3:40. Ran on a warm afternoon and just wanted to run quicker than 4 min km, so happy with effort.
Sun 35.62k@4:49 incl 6* Mt Yokine Hill course. Broke my record of 5* from 2 weeks ago, was very determined to get a really good long run after missing out on long run last week. Had a powerade and a packet of powerade lemon gel drops(packet contains about 45g of carbs). Quite like the taste of these, so will continue to use them in my longer runs and possibly the marathon. Right calf was slightly sore going up the Yokine Hill but other than that, the legs were great. Continuous run except for a couple of loo stops and the tightening of a shoe lace, Very happy with run.
Next week will go back to some quicker stuff with plans of doing some intervals, tempo,mp and then a long run which may be done on the flat with a faster finish.
Hopefully all of the guys had a good City to Surf run.
Opted out of doing the City to surf Half as it was starting at 9 and if I had have run it and then run back to Perth, I wouldn't have got home till nearly 12 which didn't suit the plans.
Quick spiel on last week 90.6k@4:29
Highlights included
8k@3:42 tempo to 10k pace, closer to the latter with biscuitman, who broke his 8k pb in the process. This was run on the usual Penn course and was part of a 20k run for me.
Intervals of 1.25k@3:36 with 2:30 recoveries@4:45 pace on the local oval.
14.1k@4:14 incl 8k@4:04, quicker than MP.
Lowlight I couldn't do my long run due to tummy virus.
This week 141k@4:42
Mon 10.5k@4:46
Tues 16.25k@4:37
Wed am 14.1k@4:41 incl 1* Mt yokine Hill course
pm 8.4k@4:45
Thurs 25.13k@4:47 2 hour run around Ascot,Maylands.Burswood and South Perth.
Fri 14.5k@4:50 incl 1* Mt Yokine course
Sat 16.5k@4:12 incl 10k@3:56 incl last k at 3:40. Ran on a warm afternoon and just wanted to run quicker than 4 min km, so happy with effort.
Sun 35.62k@4:49 incl 6* Mt Yokine Hill course. Broke my record of 5* from 2 weeks ago, was very determined to get a really good long run after missing out on long run last week. Had a powerade and a packet of powerade lemon gel drops(packet contains about 45g of carbs). Quite like the taste of these, so will continue to use them in my longer runs and possibly the marathon. Right calf was slightly sore going up the Yokine Hill but other than that, the legs were great. Continuous run except for a couple of loo stops and the tightening of a shoe lace, Very happy with run.
Next week will go back to some quicker stuff with plans of doing some intervals, tempo,mp and then a long run which may be done on the flat with a faster finish.
Hopefully all of the guys had a good City to Surf run.
Sunday, August 15, 2010
8 weeks to go
Week in Summary 118.6k@4:28
Good solid week of training including Intervals,MP,Tempo and long run. Would like to get in a few more weeks similar to this one.
Mon 13.13k@4:34
Tues 17.14k@4:18 Main part of session was 5*1km with 2 min recovery jogs. Happy with pace and effort.
Warmup and cooldown included some hills.
Warmup 3.5km@4:37
Main part 7.09km@3:55 incl
5*1000m at 3:34 pace average(3:35,3:33,3:34,3:34,3:33).
2 min recoveries @4:47 pace, distances covered 422,415,422,414,417.
Cooldown 6.55km@4:35
Wed 8.5k@4:42
Thurs 21.6k@4:21 incl 11.2k@4:05, approx MP. Was supposed to run Tempo with Biscuitman but right calf was a little sore and legs had little power, so resorted to running at MP. Biscuitman ran well and did his at 3:53's or thereabouts. Warmup 3.4@4:46, cooldown 7k@4:37
Fri 12.5k@4:07 incl 8k@3:51 tempo. Main part of session was 8k@ tempo pace which I ran in my yellow canaries(brooks st2) on a stunning morning, right calf was still a bit tender but a lot better than yesterday. Ran the last km a bit quicker, but other than splits were very even, happy with effort.
warmup 2k@4:40
tempo 8k@3:51 km splits-3:53,3:52,3:53,3:53,3:53,3:52,3:52,3:41.
cooldown 2.5k@4:32
Sat 13.41k@4:37
Sun 32.32k@4:38 2 hr 30 min long run incl 5* MT Yokine Hill Course, which I’m sure is the most I’ve ever done beating a couple of 4* in the past. Good solid long run and a good finish to the week.
Had one powerade along the way and weighed myself before and after the run and had lost 2.2 kgs. Had some choc milk afterwards as a reward for a good long run.
Good solid week of training including Intervals,MP,Tempo and long run. Would like to get in a few more weeks similar to this one.
Mon 13.13k@4:34
Tues 17.14k@4:18 Main part of session was 5*1km with 2 min recovery jogs. Happy with pace and effort.
Warmup and cooldown included some hills.
Warmup 3.5km@4:37
Main part 7.09km@3:55 incl
5*1000m at 3:34 pace average(3:35,3:33,3:34,3:34,3:33).
2 min recoveries @4:47 pace, distances covered 422,415,422,414,417.
Cooldown 6.55km@4:35
Wed 8.5k@4:42
Thurs 21.6k@4:21 incl 11.2k@4:05, approx MP. Was supposed to run Tempo with Biscuitman but right calf was a little sore and legs had little power, so resorted to running at MP. Biscuitman ran well and did his at 3:53's or thereabouts. Warmup 3.4@4:46, cooldown 7k@4:37
Fri 12.5k@4:07 incl 8k@3:51 tempo. Main part of session was 8k@ tempo pace which I ran in my yellow canaries(brooks st2) on a stunning morning, right calf was still a bit tender but a lot better than yesterday. Ran the last km a bit quicker, but other than splits were very even, happy with effort.
warmup 2k@4:40
tempo 8k@3:51 km splits-3:53,3:52,3:53,3:53,3:53,3:52,3:52,3:41.
cooldown 2.5k@4:32
Sat 13.41k@4:37
Sun 32.32k@4:38 2 hr 30 min long run incl 5* MT Yokine Hill Course, which I’m sure is the most I’ve ever done beating a couple of 4* in the past. Good solid long run and a good finish to the week.
Had one powerade along the way and weighed myself before and after the run and had lost 2.2 kgs. Had some choc milk afterwards as a reward for a good long run.
Sunday, August 8, 2010
9 weeks to go
Week in Summary 101.15km@4:32
Mon 9km@4:50
Tues 15km@4:20
Session comprised a warmup, 5*3 min at approx 5k pace with 2 min recoveries and cooldown. Used garmin workout option for the times.
3.21km @ 4:35 warmup
6.38km @3.55
Harder efforts were 833,823,857,826,839m ie 3:35 pace.
Recoveries were 436,452,447,431,433 ie 4:32 pace
5.41km@ 4:41 cooldown
Wed 10k@4:45
Thurs 13.04km@4:36
Fri 14.07km@4:22 Incl 8*250m reps between 48 and 52 secs at the start of every km from km 3 through to 10.
Sat 25km@4:28
Run with Biscuitman from Narrows Bridge to City Beach and back along the City to Surf course. Brief stop at halfway mark for toilet stop. Saw David Bryant on the way back coaching a few runners for City to Surf.
Good to get some hills in, second half was a little quicker than first half, mainly due to first couple of km’s being a little slower. Other than that a very even paced comfortable effort with plenty of conversation along the way. It was good to run this with someone, ceratinly made the time fly by as did the hills.
Sun 15.04k@4:39 Hilly session in Mount Lawley.
Pretty happy with week, unfort couldn't do tempo session with Biscuitman Thurs, but happy to get in two sessions with hills, interval session and reps.
Wooden spoon for Eagles, some blame the umps but I certainly don't, feeble effort. Should have tanked last year to get another high pick. Will be interesting to see what their policy is this year re trading/drafting and whether they trade pick 4, interesting times.
Mon 9km@4:50
Tues 15km@4:20
Session comprised a warmup, 5*3 min at approx 5k pace with 2 min recoveries and cooldown. Used garmin workout option for the times.
3.21km @ 4:35 warmup
6.38km @3.55
Harder efforts were 833,823,857,826,839m ie 3:35 pace.
Recoveries were 436,452,447,431,433 ie 4:32 pace
5.41km@ 4:41 cooldown
Wed 10k@4:45
Thurs 13.04km@4:36
Fri 14.07km@4:22 Incl 8*250m reps between 48 and 52 secs at the start of every km from km 3 through to 10.
Sat 25km@4:28
Run with Biscuitman from Narrows Bridge to City Beach and back along the City to Surf course. Brief stop at halfway mark for toilet stop. Saw David Bryant on the way back coaching a few runners for City to Surf.
Good to get some hills in, second half was a little quicker than first half, mainly due to first couple of km’s being a little slower. Other than that a very even paced comfortable effort with plenty of conversation along the way. It was good to run this with someone, ceratinly made the time fly by as did the hills.
Sun 15.04k@4:39 Hilly session in Mount Lawley.
Pretty happy with week, unfort couldn't do tempo session with Biscuitman Thurs, but happy to get in two sessions with hills, interval session and reps.
Wooden spoon for Eagles, some blame the umps but I certainly don't, feeble effort. Should have tanked last year to get another high pick. Will be interesting to see what their policy is this year re trading/drafting and whether they trade pick 4, interesting times.
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