Wishing everyone a happy new year and I hope you all have a great 2011.
Not much to report on the running front other than clocking up a few km's. The last 3weeks have been 114,113 and 140 this week with me introducing doubles, most of the running has been in the 4:30-4:50 min/km range with an interval session thrown in each week at around 5k pace.Today Biscuitman and I did a 30k run at 4:36 pace early to avoid the heat.
Looking forward to going over to Singas and catching up with Sling and we'll get in a couple of runs whilst over there.
Sunday, January 2, 2011
Sunday, December 12, 2010
Building the base
Last couple of weeks since my last blog have resulted in weeks of 109k@4:25 and 109.15k@4:35. Also passed 4000km for the year which I'm pretty happy with.
Weeks have comprised of intervals, medium long run, a long run and then 1 week had an 8k tempo@3:52 and the other had a fartlek session of 5.8k@3:48.
The plan is to continue in the same way for the rest of December and then use the months of Jan-Apr for marathon specific training for Boston with a couple of shorter races thrown in.
Weeks have comprised of intervals, medium long run, a long run and then 1 week had an 8k tempo@3:52 and the other had a fartlek session of 5.8k@3:48.
The plan is to continue in the same way for the rest of December and then use the months of Jan-Apr for marathon specific training for Boston with a couple of shorter races thrown in.
Sunday, November 28, 2010
Deepwater 7.5k race.
27:18
Came 7th in a pretty strong field with Epi and B’man finishing 8th and 9th respectively, so it was good for all of us to get a top ten finish, well done guys. The Baugh boys both ran really well finishing 1st and 4th respectively.
Race was underway and Epi and B’man skipped to a little lead and then I caught up with Simon at approx 500m and then we passed Epi at approx a km. Simon and I then continued to run together until approx 2.5km which was under the Mt Henry Bridge when I went a little in front. From then on I was running on my own with the guy in front of me a fair way in front. Thought there would be a nice tailwind behind us after we’d gone over Canning highway but that was not to be and so the last 1.5km or so was a bit of a slog as there was a bit of a crosswind but still managed 3:40’s.
What I’m really happy with is that the toe was fine and I managed to race with no bandages or patt strap which is the first time in a number of years. The DS Trainers were great to run in again.
I’m going to claim a 5k pb based on garmin today of 17:46 :).
Week in Summary 80k@4:17, last week 66.4k@4:36
Came 7th in a pretty strong field with Epi and B’man finishing 8th and 9th respectively, so it was good for all of us to get a top ten finish, well done guys. The Baugh boys both ran really well finishing 1st and 4th respectively.
Race was underway and Epi and B’man skipped to a little lead and then I caught up with Simon at approx 500m and then we passed Epi at approx a km. Simon and I then continued to run together until approx 2.5km which was under the Mt Henry Bridge when I went a little in front. From then on I was running on my own with the guy in front of me a fair way in front. Thought there would be a nice tailwind behind us after we’d gone over Canning highway but that was not to be and so the last 1.5km or so was a bit of a slog as there was a bit of a crosswind but still managed 3:40’s.
What I’m really happy with is that the toe was fine and I managed to race with no bandages or patt strap which is the first time in a number of years. The DS Trainers were great to run in again.
I’m going to claim a 5k pb based on garmin today of 17:46 :).
Week in Summary 80k@4:17, last week 66.4k@4:36
Sunday, November 14, 2010
Broken little toe
Broke my little toe on Mon afternoon after accidently kicking it, got an x-ray on Wed and then stopped running for a few days before going for a 40 minute run-8.7k this afternoon. Thanks Epi for your help re the toe and the advise from the specialist.
Week in Summary 28.8km running 141.4km cycling
Toe felt pretty good on today's run, there was some mild discomfort but things are looking good. Other good news is when I have run I haven't worn either my pattstraps or bandages for adductors so really happy with progress on the leg exercises I'm doing.
Week in Summary 28.8km running 141.4km cycling
Toe felt pretty good on today's run, there was some mild discomfort but things are looking good. Other good news is when I have run I haven't worn either my pattstraps or bandages for adductors so really happy with progress on the leg exercises I'm doing.
Tuesday, November 9, 2010
Big congrats
Main reason for post is to pass on big congrats to Epi and Sugar for doing big pb's in the 10k and Marathon respectively and to Biscuitman for doing a great 5k at PWC, great work guys
It was great to go down to Coker Park to see the John Gilmour race, only saw the tailend of the over 40 minute run with TB flying home and then watched and cheered Epi for his 10k pb. It was nice to see Roberto Busi break 30:30 for the 10k and seeing Gerry, Cody and a ferw of the other guys run really well.
Last Week in summary 87.93k@4:28
It was great to go down to Coker Park to see the John Gilmour race, only saw the tailend of the over 40 minute run with TB flying home and then watched and cheered Epi for his 10k pb. It was nice to see Roberto Busi break 30:30 for the 10k and seeing Gerry, Cody and a ferw of the other guys run really well.
Last Week in summary 87.93k@4:28
Sunday, October 31, 2010
Pain in the butt
Butt was quite sore this week as a result of some new glute exercises I've been given. Other than that and a couple of my normal niggles running is going well and I've started doing some speedwork again.
Week in Summary 85.43k@4:24
Mon 6.61k@4:32
Tues 13.2k@4:09 incl Intervals with JK'S group. Session was 3*800m with 2 min recoveries, 3*400m with 1 min recoveries and 3*200m with 30 sec recoveries.
800m-2:38,2:37,2:37
400m-1:12,1:12,1:14
200m 0:35,0:35,0:33
Pretty happy with effort as pretty controlled throughout. It was good catching up with David Bryant, who impressively cracked the 10min barrier for his 3k race the week before, well done mate.
Wed 6.3k@4:45 Butt was really sore, noticed it in the cooldown from Intervals the night before.
Thurs 17k@4:28 Ran with Biscuitman. The butt was sill pretty sore so didn't do our intended tempo session, instead did 8k @4:15 as the quicker bit. Biscuitman ran the last 2k in 3:36's which was really good especially due to the really windy conditions.
Fri 9k@4:25
Sat 13k@4:11 incl 8k@4:04 which included 8*400m pickups at approx 3:45 pace at start of every km for 8k.
Sun 20.32k@4:25 90 minute run with Epi. Good catching up for run, 1st time in ages. Ran from Matilda Bay and did the Bridges loop and then back to Matilda Bay. Butt and adductor a bit sore in the run, but other than that feeling pretty good.
Good luck to everyone doing races this week, Sugar doing NY, Biscuitman doing PWC 5k and Epi doing 10k John Gilmour, I'll count his laps. Provided conditions are good for each, I expect all to do pb's, go for it guys.
Week in Summary 85.43k@4:24
Mon 6.61k@4:32
Tues 13.2k@4:09 incl Intervals with JK'S group. Session was 3*800m with 2 min recoveries, 3*400m with 1 min recoveries and 3*200m with 30 sec recoveries.
800m-2:38,2:37,2:37
400m-1:12,1:12,1:14
200m 0:35,0:35,0:33
Pretty happy with effort as pretty controlled throughout. It was good catching up with David Bryant, who impressively cracked the 10min barrier for his 3k race the week before, well done mate.
Wed 6.3k@4:45 Butt was really sore, noticed it in the cooldown from Intervals the night before.
Thurs 17k@4:28 Ran with Biscuitman. The butt was sill pretty sore so didn't do our intended tempo session, instead did 8k @4:15 as the quicker bit. Biscuitman ran the last 2k in 3:36's which was really good especially due to the really windy conditions.
Fri 9k@4:25
Sat 13k@4:11 incl 8k@4:04 which included 8*400m pickups at approx 3:45 pace at start of every km for 8k.
Sun 20.32k@4:25 90 minute run with Epi. Good catching up for run, 1st time in ages. Ran from Matilda Bay and did the Bridges loop and then back to Matilda Bay. Butt and adductor a bit sore in the run, but other than that feeling pretty good.
Good luck to everyone doing races this week, Sugar doing NY, Biscuitman doing PWC 5k and Epi doing 10k John Gilmour, I'll count his laps. Provided conditions are good for each, I expect all to do pb's, go for it guys.
Sunday, October 24, 2010
Boston Calling
I was one of the lucky ones who managed to register for Boton, it sold out in 8 hours, last year it took 2 months. Agree with Epi and Sugar that they need to look at the qualifying times to keep it a prestigious event. I'm very happy on the other hand of the increased interest in running which is shown not only overseas but also in local marathons where there are record number of participants.
Week in Summary 71.4k@4:25
Ran every day this week and limited Mon, Wed and Fri running to 30 minutes on a hilly course through the streets of Inglewood and Mt Lawley.
Mon 6.45k@4:39
Tues 10k@4:32
Wed 6.75k@4:26
Thurs 10.35k@4:20 45 minute run
Fri 7.05k@4:15
Sat 13.6k@4:24 1 hour run
Sun 17.2k@4:21 1hour 15 minute run
I'm feeling ready for a bit of quicker stuff so if I get the chance will pop down to JK's session on Tuesday.
Week in Summary 71.4k@4:25
Ran every day this week and limited Mon, Wed and Fri running to 30 minutes on a hilly course through the streets of Inglewood and Mt Lawley.
Mon 6.45k@4:39
Tues 10k@4:32
Wed 6.75k@4:26
Thurs 10.35k@4:20 45 minute run
Fri 7.05k@4:15
Sat 13.6k@4:24 1 hour run
Sun 17.2k@4:21 1hour 15 minute run
I'm feeling ready for a bit of quicker stuff so if I get the chance will pop down to JK's session on Tuesday.
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