The last week of training before heading over to Thailand. I also have a three day break up to Port Macquarie at the end of the week. I'll call that a short recovery break...
The training this week...
Monday:
PM) 14.5km easy (1:05) - good effort with 3k of climbing
Tuesday:
AM) 45min steady w/ 5k @ MP + 500m @ 10k
PM) 60min - 1k w/up, 3k Tempo + HILLS: 10x200 in 47-50sec + 5x100m in 25, 23, 23, 22, 22, 3k c/down.
Wednesday:
N) 40min steady w/ 5.4k tempo + 5x80m strides
PM) 75min steady
Had a good run at lunch but by the time the afternoon rolled around I wasn't in the best of states. Was going OK for the first 30 minutes before catching up with a mate but as we rolled along and the pace quickened my stomach quickly let me know that the rest of the run was going to be a slog. The last 20 minutes was spent in fartlek fashion where I would run as quickly as I could muster before the stomach cramps and desire to vomit forced me to a slow crawl. After about 60 seconds I would be ready to go again. I was never so happy to get back to the car.
Thursday:
AM) 50min easy (run to work)
N) Long interval session
Friday-Sunday:
I will be in Port Macquarie with the family for a friend's 40th birthday and while I am packing my running gear I'll be lucky to get out on the road. Perhaps Saturday and Sunday will see me getting out for a run. The rest might do me good though!
Wednesday, October 8, 2008
Wednesday, October 1, 2008
Training 28 Sep- 4 Oct
Over the weekend my wife and children at various times all suffered from some sort of virus which completely drained your energy and cause stomach cramping and distress. I was hoping it wouldn't get passed on to me but sadly no such luck. Come Monday and I was suffering big time. Struggled to eat, struggled to run. By Tuesday afternoon things were starting to improve and during the run physically I felt great but my stomach was still a little off. Wednesday was all good though.
This week has been a low volume, rest week with my sights set on running a fast 10km on the weekend. My previous best was recorded during my last marathon where I covered 10km in 39:56 on my way to the finish. During training leading up to the marathon I covered the distance in a time of 38:05 during a long run workout but as yet I haven't had a go in a 10km race. I really hope that I finish the run with the feeling that I gave it my all. I'm tired of second guessing myself when I know that I can push myself harder. The challenge is mostly in the head!
Sunday:
AM) 16km easy (1:17)
Left a little late in the morning for a run and it quickly got hot. From the first step I knew the run was going to be tough as my legs felt very heavy and I was thinking more about how far I would have to run before my wife picked me up and less on the run itself. After about an hour though I started feeling better and the last 2km where a real treat!
Monday:
Sick - 40min Easy run around the river
Felt like crap!
Tuesday:
PM) 30min steady (most of it sub 4min pace)
Felt even worse than Monday. Everything I did was a struggle but managed a quick run in the afternoon during a window of feeling OK.
Wednesday:
AM) 40min steady
PM) 60min easy w/ strides
Woke up and things were mostly back to normal. Still suffering from low energy. Had a good run at lunch but struggled through the arvo session although still managed to kick the pace up when I wanted during the strides and over the final kms.
Thursday:
AM) Short rep session
Headed down to the local sports oval for a quarters session....only six of them today. I haven't run a 400m rep for about 12 months and I was expecting them to all be slower than they were. Averaged 72sec and was happy with that.
Friday:
AM) Recovery run.
Saturday:
AM) RACE - 10k (39:36)
Felt lethargic and tired from the moment I got out of bed and it continued right throughout the race. Ran at goal pace (3:45/km) for the first four kilometres but from there on my legs just felt extremely heavy and fatigued. Couldn't muster the drive to keep pushing along and ended up just sitting on 4min pace. Kicked it in with a 3:30 to finish. Put it down to a good tempo run and made a mental note that I need to try and work out the best way for me to freshen up before racing.
To come.....
This week has been a low volume, rest week with my sights set on running a fast 10km on the weekend. My previous best was recorded during my last marathon where I covered 10km in 39:56 on my way to the finish. During training leading up to the marathon I covered the distance in a time of 38:05 during a long run workout but as yet I haven't had a go in a 10km race. I really hope that I finish the run with the feeling that I gave it my all. I'm tired of second guessing myself when I know that I can push myself harder. The challenge is mostly in the head!
Sunday:
AM) 16km easy (1:17)
Left a little late in the morning for a run and it quickly got hot. From the first step I knew the run was going to be tough as my legs felt very heavy and I was thinking more about how far I would have to run before my wife picked me up and less on the run itself. After about an hour though I started feeling better and the last 2km where a real treat!
Monday:
Sick - 40min Easy run around the river
Felt like crap!
Tuesday:
PM) 30min steady (most of it sub 4min pace)
Felt even worse than Monday. Everything I did was a struggle but managed a quick run in the afternoon during a window of feeling OK.
Wednesday:
AM) 40min steady
PM) 60min easy w/ strides
Woke up and things were mostly back to normal. Still suffering from low energy. Had a good run at lunch but struggled through the arvo session although still managed to kick the pace up when I wanted during the strides and over the final kms.
Thursday:
AM) Short rep session
Headed down to the local sports oval for a quarters session....only six of them today. I haven't run a 400m rep for about 12 months and I was expecting them to all be slower than they were. Averaged 72sec and was happy with that.
Friday:
AM) Recovery run.
Saturday:
AM) RACE - 10k (39:36)
Felt lethargic and tired from the moment I got out of bed and it continued right throughout the race. Ran at goal pace (3:45/km) for the first four kilometres but from there on my legs just felt extremely heavy and fatigued. Couldn't muster the drive to keep pushing along and ended up just sitting on 4min pace. Kicked it in with a 3:30 to finish. Put it down to a good tempo run and made a mental note that I need to try and work out the best way for me to freshen up before racing.
To come.....
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