so far i've managed to get in all sessions scheduled for the week and it feels like my fitness is taking over where the fatigue has left off...
the week:
monday: am) the usual 10k run to work in around 43mins.
pm) 10k run home in the heat while considering death. Took it easy going up the hills to save myself for the hill session in the morrow.
tuesday: pm) hill session: ran 10 repeats which included 250m (gradient avg 10%) of climbing and finished up the session running 6x200m in around 36" to remove some of the tightness which was heavy in my quads.
wednesday: pm) 1h55min run touring the penrith lowlands. legs felt surprisingly good which caused me to go out a little fast which caused me some problems 90mins in. forced my legs to work a little harder over the last 5km running 200m fast every 2mins on the way back.
thursday: am) finally made it to a bmmc training run and completed the standard 10k loop which includes for me the most unpleasant of climbs on tired legs. need to do it more often and start toughening up.
pm) 1h05 run with 31mins of intervals (covering about 8+km). felt like i had a good workout.
the next 3 days...
friday: short recovery run
saturday: am) 10km tempo run
sunday: am) the big run - last and first a month out from bogong. will make sure that i'm stocked up with all the goodies that i'm likely to consume on race day.
Wednesday, December 9, 2009
Thursday, December 3, 2009
christmas came early
these arrived in the mail this week. can't wait to try them out on some local trails this weekend... hopefully i'll find the spirit of anton. maybe i'll even grow the beard back....
Sunday, November 29, 2009
Stress and Soreness...
last weeks training didn’t go to schedule. due to my attendance at a two day conference in sydney followed up with a day’s training i sacrificed the easier runs which make up a large part of my training and also allow my legs to recover between the quality sessions. i did however manage to get in most of quality sessions as planned but at the expense that all sessions were tackled during the late afternoon heat.
the heat and quality of the week has added to a lot of stress and by the end of the weekend after two 10km runs on saturday sandwiching my first weight session (squats and lunges) followed up on sunday afternoon with a 2+ hour excursion with (the) sleep train, dr phil and the welsh exchange student into the grose valley which included a short dip in the river has left me very sore and tired. the climb both up and down was made even more challenging due my poor footwear selection. the climb out completely fried my calves as i was trying to find some traction on the loose leaves with my toes and the two steps up one slide back added to my quad fatigue. arriving at the top was a welcomed relief as i was able to start running again but halfway back to the car my quads tightened up further and i could feel the tell-tale signs of cramping coming on. to avoid the unpleasantness of cramping i backed off and enjoyed the fading light as i soaked in my first foray out to faulconbridge point. think i might make this route a regular part of my training…
looking back…
monday: a quick loop of the river on the way back from sydney @ 4:08 /km pace
tuesday: am hilly loop 11 repeats in the alloted time
wednesday: lunch 8.5km steady run, pm 85min trail run up to the oaks gate and back down the singletrack. hot day which ended in the creek.
thursday: pm 95min run with intervals (about 20min worth) followed up with 30+ minutes of climbing (10-15% grade) @ 75% maxhr. again the heat killed me and i had to cut short the hard running.
friday: 35min easy
saturday: am 10km steady, lunch – weights (legs), pm 10k easy
sunday: pm 2h run out to faulconbridge point and down into the grose valley for a swim.
the heat and quality of the week has added to a lot of stress and by the end of the weekend after two 10km runs on saturday sandwiching my first weight session (squats and lunges) followed up on sunday afternoon with a 2+ hour excursion with (the) sleep train, dr phil and the welsh exchange student into the grose valley which included a short dip in the river has left me very sore and tired. the climb both up and down was made even more challenging due my poor footwear selection. the climb out completely fried my calves as i was trying to find some traction on the loose leaves with my toes and the two steps up one slide back added to my quad fatigue. arriving at the top was a welcomed relief as i was able to start running again but halfway back to the car my quads tightened up further and i could feel the tell-tale signs of cramping coming on. to avoid the unpleasantness of cramping i backed off and enjoyed the fading light as i soaked in my first foray out to faulconbridge point. think i might make this route a regular part of my training…
looking back…
monday: a quick loop of the river on the way back from sydney @ 4:08 /km pace
tuesday: am hilly loop 11 repeats in the alloted time
wednesday: lunch 8.5km steady run, pm 85min trail run up to the oaks gate and back down the singletrack. hot day which ended in the creek.
thursday: pm 95min run with intervals (about 20min worth) followed up with 30+ minutes of climbing (10-15% grade) @ 75% maxhr. again the heat killed me and i had to cut short the hard running.
friday: 35min easy
saturday: am 10km steady, lunch – weights (legs), pm 10k easy
sunday: pm 2h run out to faulconbridge point and down into the grose valley for a swim.
Monday, November 16, 2009
chillin out at barrington
spent last weekend at Barrington Tops just chillin out with my wife...
friday walked with my wife for an hour up the steep driveway (10%+ grade) and back for an hour. after a marathon sleep my wife and i went for a 20km/4.5 hour walk in the national park which left us both feeling quite fatigued. sunday morning was our last bit of peace before picking up the kids and the photo above shows how i spent some of it. lying on the grass with my legs up looking at the sky... took the dog out for a run when i got home to show him some love...
back to the hill...
17/11/09 tuesday (total 24 km)
short hills (am)
a 5.30am start saw me heading down to glenbrook for some hill work. it was quite warm and humid and the session felt tougher than expected but happy to complete the 3km of climbing finishing faster as the session progressed. run at lunch still to come...
recovery run (pm): 8.55 km (42:14) - 4:56 pace
felt a little stiff and sore through the first two kilometres but loosened up and wanted to run quicker. i didn't give in though and kept the effort controlled.
18/11/09 wednesday (total 19.5 km)
steady run: 19.5 km (1:30) - 4:38 pace
during the start of the run my legs were feeling quite sore from yesterday's hill workout which made me happy that i pushed myself hard enough yesterday. unfortunately my legs didn't get any better or worse and with the heat it made for a tough run.
19/11/09 thursday
workout: 1min hard/30sec float
ran a tough session in the heat (41 degrees) but surprised myself running the hard segments at 3:30 down to 3:20 pace with the floats starting out at 4:20 pace but slipping to 4:40 pace over the final three repeats. legs felt amazing after...
20/11/09 friday
steady run: 7.2 km (29:45) - 4:08 pace + 5 x strides
i'm not sure if this was supposed to be a recovery session or not but it felt short (time) and my legs felt happier running at a slightly faster pace on the grass this morning. finished with my lower back feeling a little sore...
Monday, November 9, 2009
The weekly report...
with some upcoming ultras i've decided that i need to get back onto more trails and start focusing on hitting as many hills as i can in order to regain some of the strength i have lost over the last few years. i've decided to start focusing on ultra and trail races next year and for this i've decided that it's going to take plenty of work on the trails and up and down hills.
i think my focus will be to run the hills till i'm drop dead tired and then run some more until the body adapts to all this vertical gain that i throw at it.
my biggest weak leading into North Face this year was a 17 hour/200km week and my plan is to hit that a few months out and build on it - a 20 hour week sounds about right. not sure how i'm going to do that with a 40 hour work week and my desire to spend as much time with my wife and kids as i can but i'll work something out. thankfully they are very supportive but it'll be an interesting period of time management juggling. what usually goes first is sleep and i seem to be able to cope with that loss better than most.
ok enough of the blab and on to what was last week...
2/11/09 - 90min trail run workout: 4 x 6min hard (3min easy)
1h30' run in the National Park starting at the rangers station and heading up the oaks fire trail put in some quality with 4 x 6min efforts at around half marathon effort. Tough work but felt strong on the climb in and out. Hot day!
3/11/09 - easy trail run
a very hot day and when i got out after work it was a nice 38C. parked the car in Glenbrook and headed up onto the knapsack trails where i met up with fellow BMMC runner scam bullant. tough run and felt like i was breathing with a mask on in front of the oven.
4/11/09 - SANDWICH DAY (3 runs - 10k easy run (am), hill session totalling 14k (lunch), 10k steady home (pm))
i'm thinking that 3 run session days might become a big part of my training. it will essentially invoves the 10k run commute to and from work with a hard lunchtime workout sandwiched in the middle. today it involved 6 x The Sanctuary (Drive) hill repeats (12-15% slope) which were tough. the climb home up mitchells pass though was not as tough as expected and i was stoked to make it home feeling so strong. that feeling ended quickly when i took monty (the dog) for 3km of walking and jogging through the neighbourhood. i was done...
5/11/09 - hilly run
back into the hills during lunch and for the first 10 minutes things weren't looking good. my body was feeling a little ragged but what felt like 5min pace was actually 4:30 pace when i looked at the watch and by the time i reached the start of the trail up to lapstone station i was feeling good to go again. the climb was tough but i down shifted into low gear and motored up and by the time i reached glenbrook and headed back down the old highway onto mitchells pass i was feeling ready to roll through 15 minutes of tempo on my way back to work. the wheels fell off about 10 minutes out and i backed off to make sure that the legs are not too shattered for tomorrow morning's long journey to work.
6/11/09 - flat easy run
got in another run which included some vertical gain but mainly flat to give the legs a little break. the legs were feeling the previous runs as they barked at me to take it slow for the first few kilometres and i listened. after loosening up though they felt good and the pace easily settled into something a little slower than marathon pace...
7/11/09 - easy run
managed to slip in an easy run...
8/11/09 - long easy run (trails)
the day almost flew on by with kid's swimming lessons and house work but managed to slip out just before lunch for some trail love...
managed 2h13' of trail time for about 28km which included running some aid for a lady who had slipped on some wet rocks. her family were with her but she wasn't moving or making any noise which was quite scary. ran to get help so that they could assess her condition. i felt completely wiped out mentally and physically after that ordeal and struggled for the final 10km.
with aching legs i quickly showered and jumped in the car for a BMMC barbie at MrGs. recovery nutrition was enjoyed which included a lentil burger and roasted veggies all washed down with carbon-neutral beer (first beer in months... thinking back the last beer consumed was with Blue Dog on a post-morning NF recon run).
the numbers: running 135km, 10:43 total time, avg pace 4:45/km
i think my focus will be to run the hills till i'm drop dead tired and then run some more until the body adapts to all this vertical gain that i throw at it.
my biggest weak leading into North Face this year was a 17 hour/200km week and my plan is to hit that a few months out and build on it - a 20 hour week sounds about right. not sure how i'm going to do that with a 40 hour work week and my desire to spend as much time with my wife and kids as i can but i'll work something out. thankfully they are very supportive but it'll be an interesting period of time management juggling. what usually goes first is sleep and i seem to be able to cope with that loss better than most.
ok enough of the blab and on to what was last week...
2/11/09 - 90min trail run workout: 4 x 6min hard (3min easy)
1h30' run in the National Park starting at the rangers station and heading up the oaks fire trail put in some quality with 4 x 6min efforts at around half marathon effort. Tough work but felt strong on the climb in and out. Hot day!
3/11/09 - easy trail run
a very hot day and when i got out after work it was a nice 38C. parked the car in Glenbrook and headed up onto the knapsack trails where i met up with fellow BMMC runner scam bullant. tough run and felt like i was breathing with a mask on in front of the oven.
4/11/09 - SANDWICH DAY (3 runs - 10k easy run (am), hill session totalling 14k (lunch), 10k steady home (pm))
i'm thinking that 3 run session days might become a big part of my training. it will essentially invoves the 10k run commute to and from work with a hard lunchtime workout sandwiched in the middle. today it involved 6 x The Sanctuary (Drive) hill repeats (12-15% slope) which were tough. the climb home up mitchells pass though was not as tough as expected and i was stoked to make it home feeling so strong. that feeling ended quickly when i took monty (the dog) for 3km of walking and jogging through the neighbourhood. i was done...
5/11/09 - hilly run
back into the hills during lunch and for the first 10 minutes things weren't looking good. my body was feeling a little ragged but what felt like 5min pace was actually 4:30 pace when i looked at the watch and by the time i reached the start of the trail up to lapstone station i was feeling good to go again. the climb was tough but i down shifted into low gear and motored up and by the time i reached glenbrook and headed back down the old highway onto mitchells pass i was feeling ready to roll through 15 minutes of tempo on my way back to work. the wheels fell off about 10 minutes out and i backed off to make sure that the legs are not too shattered for tomorrow morning's long journey to work.
6/11/09 - flat easy run
got in another run which included some vertical gain but mainly flat to give the legs a little break. the legs were feeling the previous runs as they barked at me to take it slow for the first few kilometres and i listened. after loosening up though they felt good and the pace easily settled into something a little slower than marathon pace...
7/11/09 - easy run
managed to slip in an easy run...
8/11/09 - long easy run (trails)
the day almost flew on by with kid's swimming lessons and house work but managed to slip out just before lunch for some trail love...
managed 2h13' of trail time for about 28km which included running some aid for a lady who had slipped on some wet rocks. her family were with her but she wasn't moving or making any noise which was quite scary. ran to get help so that they could assess her condition. i felt completely wiped out mentally and physically after that ordeal and struggled for the final 10km.
with aching legs i quickly showered and jumped in the car for a BMMC barbie at MrGs. recovery nutrition was enjoyed which included a lentil burger and roasted veggies all washed down with carbon-neutral beer (first beer in months... thinking back the last beer consumed was with Blue Dog on a post-morning NF recon run).
the numbers: running 135km, 10:43 total time, avg pace 4:45/km
Monday, October 26, 2009
week two - running and diet thoughts...
the title suggests that i am currently training towards some goal. not sure what that is yet....
thought i would also post a few random days of food consumption here and there for those that have asked about it. i've started eating more cooked food than usual but as the days get warmer i'll probably move closer to eating at least 60% of my daily food consumption in fresh fruit. i've noticed more and more vegan ultra-endurance athletes popping up or perhaps i am just becoming more aware...
my eating is largely based on eastern nutritional philosophy and healing my body through plant-based nutrition and is influenced by books such as healing with whole foods, the china study, nutrition and athletic performance, and i'm waiting for brendan brazier's thrive book to arrive.
TRAINING
monday: 14.53 km (1:04) - 4:25 pace // yoga session - core & back
a steady run out to the lakes. the last 5k was challenging with the wind blowing in my face but finished strongly running the last kilometres in 3:36. finished up the day with a yoga session with my wife before bed. a great way to unwind...
tuesday: hills - 12 loops (560m) - total time 1:18 (14.5 km)
a tough session with short recovery. averaged the same as last time i did this workout but this week i added two repeats and shortened the recovery by 30 seconds.
splits - 2:08, 2:05, 2:02, 2:03, 2:00, 2:04, 2:05, 2:07, 2:08, 2:08, 2:03 - average 2:04.9 (3:43 / km)
food highlights:-
immediately post-run: beet, apple, orange, romaine smoothie
breakfast: oats w/ almond milk, raisins
snack: fresh dates
lunch: lentil & tomato dhal w/ brown rice
dinner: quinoa pudding (actually ended up more like a yummy dessert than a dinner - cooked with fried banana, coconut oil, milk & meat, raisins and carrot)
wednesday: 10 km (0:45) - 4:30/km
easy run to work. legs felt a little tired from yesterday but happy to get there and enjoy last nights leftovers.
pm run: 18 km (1:26) - hilly run
ran home and made sure i included all the hills i could including the sanctuary drive in leonay, mitchells pass and hare street glenbrook. felt spent when i crawled through the gate. loving it!!
thursday: 16.1 km (1:10) - 4:26/km easy run
went out with no plans for the run and ended up running around the river and up mitchells pass before looping back to work running the last 15 minutes around threshold. pushed the climb from emu plains up mitchells and felt good.
food:-
breakfast: large bowl of rockmelon, blueberries, raisins, almonds
snack: dates, almonds (pre-run)
post-run: 2l of water, fresh dates, pumpkin seeds (high in iron), almonds
lunch (late): lentil & tomato dhal w/ brown rice, green tea
dinner: black bean chilli w/ grilled veggies & avocado
friday: 12 km (0:56) - run workout
at home with the kids today so booked them into the gym and jumped on the treadmill. got bored within five minutes so upped the pace every 500m starting at 4:40 pace and ending at 3:40 pace for the last kilometre. added to the fun setting the incline to 12.5% were i held the pace with my heartrate settling on 83% of max till it was time to grab the kids (18 minutes total climbing ~400m over 3.7km). rounded out the session with some 200m repeats at maximum warp speed. still had some energy left in the tank which was disappointing. need to think of a harder strategy to crush myself next time.
saturday & sunday: family time...
wife out of town...
summary:
mileage was not as high as i would like but overall not bad considering my wife has been away for four days. managed to put in two solid workouts and a couple of strong runs which made me feel like my fitness is improving.
the workouts need to be made harder and with more volume if i'm going to continue to build fitness but built over time and not rushed to avoid burnout, overtraining or worse, injury. of course that means i need to give consideration to my easy days both before and after my sessions to allow my body to recuperate and take on the full benefits of the workout. easy days are my weakness. i know that i should include them in my weekly schedule but i always feel weak and stale the day following... perhaps a change of scenery and more time spent on the trails will help relax the effort.
can't wait for next week...
thought i would also post a few random days of food consumption here and there for those that have asked about it. i've started eating more cooked food than usual but as the days get warmer i'll probably move closer to eating at least 60% of my daily food consumption in fresh fruit. i've noticed more and more vegan ultra-endurance athletes popping up or perhaps i am just becoming more aware...
my eating is largely based on eastern nutritional philosophy and healing my body through plant-based nutrition and is influenced by books such as healing with whole foods, the china study, nutrition and athletic performance, and i'm waiting for brendan brazier's thrive book to arrive.
TRAINING
monday: 14.53 km (1:04) - 4:25 pace // yoga session - core & back
a steady run out to the lakes. the last 5k was challenging with the wind blowing in my face but finished strongly running the last kilometres in 3:36. finished up the day with a yoga session with my wife before bed. a great way to unwind...
tuesday: hills - 12 loops (560m) - total time 1:18 (14.5 km)
a tough session with short recovery. averaged the same as last time i did this workout but this week i added two repeats and shortened the recovery by 30 seconds.
splits - 2:08, 2:05, 2:02, 2:03, 2:00, 2:04, 2:05, 2:07, 2:08, 2:08, 2:03 - average 2:04.9 (3:43 / km)
food highlights:-
immediately post-run: beet, apple, orange, romaine smoothie
breakfast: oats w/ almond milk, raisins
snack: fresh dates
lunch: lentil & tomato dhal w/ brown rice
dinner: quinoa pudding (actually ended up more like a yummy dessert than a dinner - cooked with fried banana, coconut oil, milk & meat, raisins and carrot)
wednesday: 10 km (0:45) - 4:30/km
easy run to work. legs felt a little tired from yesterday but happy to get there and enjoy last nights leftovers.
pm run: 18 km (1:26) - hilly run
ran home and made sure i included all the hills i could including the sanctuary drive in leonay, mitchells pass and hare street glenbrook. felt spent when i crawled through the gate. loving it!!
thursday: 16.1 km (1:10) - 4:26/km easy run
went out with no plans for the run and ended up running around the river and up mitchells pass before looping back to work running the last 15 minutes around threshold. pushed the climb from emu plains up mitchells and felt good.
food:-
breakfast: large bowl of rockmelon, blueberries, raisins, almonds
snack: dates, almonds (pre-run)
post-run: 2l of water, fresh dates, pumpkin seeds (high in iron), almonds
lunch (late): lentil & tomato dhal w/ brown rice, green tea
dinner: black bean chilli w/ grilled veggies & avocado
friday: 12 km (0:56) - run workout
at home with the kids today so booked them into the gym and jumped on the treadmill. got bored within five minutes so upped the pace every 500m starting at 4:40 pace and ending at 3:40 pace for the last kilometre. added to the fun setting the incline to 12.5% were i held the pace with my heartrate settling on 83% of max till it was time to grab the kids (18 minutes total climbing ~400m over 3.7km). rounded out the session with some 200m repeats at maximum warp speed. still had some energy left in the tank which was disappointing. need to think of a harder strategy to crush myself next time.
saturday & sunday: family time...
wife out of town...
summary:
mileage was not as high as i would like but overall not bad considering my wife has been away for four days. managed to put in two solid workouts and a couple of strong runs which made me feel like my fitness is improving.
the workouts need to be made harder and with more volume if i'm going to continue to build fitness but built over time and not rushed to avoid burnout, overtraining or worse, injury. of course that means i need to give consideration to my easy days both before and after my sessions to allow my body to recuperate and take on the full benefits of the workout. easy days are my weakness. i know that i should include them in my weekly schedule but i always feel weak and stale the day following... perhaps a change of scenery and more time spent on the trails will help relax the effort.
can't wait for next week...
overcoming sickness...
not much happening on the running front lately due to sickness but thankfully i've finally recovered from my experience with chicken pox... not something i would want to get again.
after taking a week off and missing most of the world masters training is finally getting becoming a regular thing again... this time away from running allowed me some to sit back and reflect upon what running means to me and what i would like to get out of it. now i'm feeling highly motivated to build my training up to another level.
the plan is to take the next couple of months and work on building base endurance and focus on some of the strength issues that i have been concerned about over the last 12 months.
now on to the training. i'm feeling good right now and even though my races didn't go as planned at the world masters the training i did before hand gave me the confidence that if i wasn't brought down with the pox i would have reached my goal times. no time for thinking about it now...
training summary - a solid start with week one being all about getting healthy and getting back in the running groove...
-- week one --
sunday (oct 18) - 9.02 km, 40:18, 4:28 pace
sunday marked a return to running after taking a few days off and my legs were aware of it. felt loose but fatigued towards the end as my lungs rebelled with infection...
monday: 12.61 km, 58:36, 4:39 pace
tuesday: 11 km, 1:00 -- 20 minutes of hill repeats
ran down to glenbrook in the afternoon and spent 20 minutes running around the hills. very tired...
wednesday: 13 km, 1:00
easy out and back from work
thursday: 14.59 km, 1:06, 4:33 pace (lunch) // 11.24 km, 57:26, 5:07 pace
first double run today. ran around the river at lunch and then backed up with a run home due to a flat battery. the run home was tough up mitchells pass.
friday: rest day
saturday: 8.4 km, 36:35, 4:21 pace // 13.35 km, 1:00, 4:31 pace
the am run was mostly at tempo pace and the evening run was out to finch look out and took in a few trails up at warrimoo. beautiful day...
sunday: 17.66 km, 1:20, 4:32 pace
interesting run out to mulgoa. i had planned for my wife to pick me up after about an hour so with that in mind i went out harder than normal and made it through what felt like 80 minutes at 60 minute pace on the hillls. 30 minutes later when my wife found me i was a mess. still enjoy these challenges but need to be more prepared and carry some money or nutrition.
-- week two --
the plan is for more volume, more runs plus some yoga and strength sessions thrown in before my wife leaves for a four day weekend with the girls in tasmania...
after taking a week off and missing most of the world masters training is finally getting becoming a regular thing again... this time away from running allowed me some to sit back and reflect upon what running means to me and what i would like to get out of it. now i'm feeling highly motivated to build my training up to another level.
the plan is to take the next couple of months and work on building base endurance and focus on some of the strength issues that i have been concerned about over the last 12 months.
now on to the training. i'm feeling good right now and even though my races didn't go as planned at the world masters the training i did before hand gave me the confidence that if i wasn't brought down with the pox i would have reached my goal times. no time for thinking about it now...
training summary - a solid start with week one being all about getting healthy and getting back in the running groove...
-- week one --
sunday (oct 18) - 9.02 km, 40:18, 4:28 pace
sunday marked a return to running after taking a few days off and my legs were aware of it. felt loose but fatigued towards the end as my lungs rebelled with infection...
monday: 12.61 km, 58:36, 4:39 pace
tuesday: 11 km, 1:00 -- 20 minutes of hill repeats
ran down to glenbrook in the afternoon and spent 20 minutes running around the hills. very tired...
wednesday: 13 km, 1:00
easy out and back from work
thursday: 14.59 km, 1:06, 4:33 pace (lunch) // 11.24 km, 57:26, 5:07 pace
first double run today. ran around the river at lunch and then backed up with a run home due to a flat battery. the run home was tough up mitchells pass.
friday: rest day
saturday: 8.4 km, 36:35, 4:21 pace // 13.35 km, 1:00, 4:31 pace
the am run was mostly at tempo pace and the evening run was out to finch look out and took in a few trails up at warrimoo. beautiful day...
sunday: 17.66 km, 1:20, 4:32 pace
interesting run out to mulgoa. i had planned for my wife to pick me up after about an hour so with that in mind i went out harder than normal and made it through what felt like 80 minutes at 60 minute pace on the hillls. 30 minutes later when my wife found me i was a mess. still enjoy these challenges but need to be more prepared and carry some money or nutrition.
-- week two --
the plan is for more volume, more runs plus some yoga and strength sessions thrown in before my wife leaves for a four day weekend with the girls in tasmania...
Wednesday, October 7, 2009
thursday short and fast...
stepping out of the office i was again greeted with the cold wind which has been hanging around for the last few days. i was hoping for a windless lunchbreak to run my final short fast session before the 10k race this sunday but it wasn't happening. still had to make the most of it though...
the wind was chilly but i managed to get through a 5 km warmup in 22:10 feeling ready to get into it. i had planned on running 4-5 sets of 600m at 3-5k pace + 300m at 1500m pace with a 1 minute recovery between each. i managed to get through the first two sets feeling ok but i started suffering some bad stomach cramping issues which added some pain to the session. to ease the pain i modified the session and ended up running 4 x 300m repeats alternating 5k pace and 1500m pace with 45 seconds recovery between each. i was happy to finish this workout and hold the paces i was trying to hit. stomach sorted itself out on the cooldown back to work. it at least probably helped me control the pace without pushing harder than was necessary.
workout: 2 x (600m (3k pace)-300m (1500m pace)) (1' recovery), 4 x 300m (45" recovery) alt. 3k pace/1500m pace
warmup: 4 km (22:10)
2 x (600m-300m)
600m - 2:02 - 3:23/km (49)
300m - 56.2 - 3:07/km (70)
600m - 2:02 - 3:23/km (56)
300m - 57.3 - 3:11/km (1:57)
4 x 300m
300m - 1:02 - 3:26/km (47)
300m - 54.8 - 3:02/km (44)
300m - 1:01 - 3:23/km (47)
300m - 54.5 - 3:01/km
cooldown: 2 km (10:00)
the wind was chilly but i managed to get through a 5 km warmup in 22:10 feeling ready to get into it. i had planned on running 4-5 sets of 600m at 3-5k pace + 300m at 1500m pace with a 1 minute recovery between each. i managed to get through the first two sets feeling ok but i started suffering some bad stomach cramping issues which added some pain to the session. to ease the pain i modified the session and ended up running 4 x 300m repeats alternating 5k pace and 1500m pace with 45 seconds recovery between each. i was happy to finish this workout and hold the paces i was trying to hit. stomach sorted itself out on the cooldown back to work. it at least probably helped me control the pace without pushing harder than was necessary.
workout: 2 x (600m (3k pace)-300m (1500m pace)) (1' recovery), 4 x 300m (45" recovery) alt. 3k pace/1500m pace
warmup: 4 km (22:10)
2 x (600m-300m)
600m - 2:02 - 3:23/km (49)
300m - 56.2 - 3:07/km (70)
600m - 2:02 - 3:23/km (56)
300m - 57.3 - 3:11/km (1:57)
4 x 300m
300m - 1:02 - 3:26/km (47)
300m - 54.8 - 3:02/km (44)
300m - 1:01 - 3:23/km (47)
300m - 54.5 - 3:01/km
cooldown: 2 km (10:00)
Tuesday, October 6, 2009
wednesday windy speed session
wednesday:
i went out with the intentions of running a session of quarters but the wind had other ideas. i felt nice and relaxed heading over to the grass track and after running my strides i was ready to go. i wasn't feeling fired up but i thought i would be able to work for it today.
after the first repeat i knew it was going to be tough. on the second repeat the sprinklers came on. and by the third i was thinking one more and i'm going back to work. i think i'll try and have another go at it tomorrow.
run: 3.2k easy, 4x100m strides, 4x400m (1min recovery), 3k easy
warmup: 3.2k - 4:50/km pace
4x100m - 114m-21sec-(3:05/km), 115m-19sec-(2:46/km), 108m-19sec-(3:02/km), 114m-16sec-(2:28/km) - it's easy to see which way the wind was blowing.
4x400m
1) 1:16 (419m) (3:02/km)
2) 1:19 (422m) (3:10/km)
3) 1:17 (401m) (3:12/km)
4) 1:13 (405m) (3:02/km)
2.5k cooldown w/ 500m @ 3:40/km
i went out with the intentions of running a session of quarters but the wind had other ideas. i felt nice and relaxed heading over to the grass track and after running my strides i was ready to go. i wasn't feeling fired up but i thought i would be able to work for it today.
after the first repeat i knew it was going to be tough. on the second repeat the sprinklers came on. and by the third i was thinking one more and i'm going back to work. i think i'll try and have another go at it tomorrow.
run: 3.2k easy, 4x100m strides, 4x400m (1min recovery), 3k easy
warmup: 3.2k - 4:50/km pace
4x100m - 114m-21sec-(3:05/km), 115m-19sec-(2:46/km), 108m-19sec-(3:02/km), 114m-16sec-(2:28/km) - it's easy to see which way the wind was blowing.
4x400m
1) 1:16 (419m) (3:02/km)
2) 1:19 (422m) (3:10/km)
3) 1:17 (401m) (3:12/km)
4) 1:13 (405m) (3:02/km)
2.5k cooldown w/ 500m @ 3:40/km
Monday, October 5, 2009
tuesday easy
i was greeted with perfect weather at the start of my run which made for a pleasant loop around the river during my lunch break. just an easy cruise to allow my legs to absorb the work i have been putting into them ready for another blitz on them tomorrow.
run stats:
easy run 59:29 (13 km)
avg pace: 4:34/km
splits: 4:48-4:37-4:46-4:27-4:34-4:37-4:29-4:38-4:29-4:36-4:27-4:31-4:20
run stats:
easy run 59:29 (13 km)
avg pace: 4:34/km
splits: 4:48-4:37-4:46-4:27-4:34-4:37-4:29-4:38-4:29-4:36-4:27-4:31-4:20
monday speed workout
i was planning on just heading out around home for a 60-70 minute run but as it was still raining i decided to run a workout instead. my legs were feeling quite fresh from yesterday's run and i've been enjoying them lately.
after a good 15 minute warmup i got stuck into the workout. the plan was to run 2 x 800m (1' rest), 2 x 400m on 2', 6 x 200m on 1' and then finish up with 1km at 10k effort. having run faster than normal during yesterday's long run i was fully expecting to be struggling throughout this session today due to the shorter rest intervals that i had planned. after the first 800m repeat i settled into a good pace and i knew i was going to have a good workout. i was consistent throughout the workout hitting all my target paces and when it came to run the 1km to finish up i was surprised how effortless it felt running at 3:38 pace. hopefully a sign of good things to come. i have been continuously amazed at the moment with how good my legs are feeling post-run and how quickly i feel like i'm recoverying from session to session.
workout stats:
3.2k warmup (5:00 down to 3:50 pace)
workout: 2 x 800m (60" rest), 2 x 400m (40" rest), 6 x 200 (30" rest), 2-3' jog, 1k @ 10k effort
800 - 2:39
800 - 2:39 (started slow, finished fast)
400 - 1:19
400 - 1:18
200 - 0:38
200 - 37
200 - 37
200 - 37
200 - 38
200 - 35
2-3 minute jog (until HR below 110)
1000 - 3:38
10 minute cooldown
after a good 15 minute warmup i got stuck into the workout. the plan was to run 2 x 800m (1' rest), 2 x 400m on 2', 6 x 200m on 1' and then finish up with 1km at 10k effort. having run faster than normal during yesterday's long run i was fully expecting to be struggling throughout this session today due to the shorter rest intervals that i had planned. after the first 800m repeat i settled into a good pace and i knew i was going to have a good workout. i was consistent throughout the workout hitting all my target paces and when it came to run the 1km to finish up i was surprised how effortless it felt running at 3:38 pace. hopefully a sign of good things to come. i have been continuously amazed at the moment with how good my legs are feeling post-run and how quickly i feel like i'm recoverying from session to session.
workout stats:
3.2k warmup (5:00 down to 3:50 pace)
workout: 2 x 800m (60" rest), 2 x 400m (40" rest), 6 x 200 (30" rest), 2-3' jog, 1k @ 10k effort
800 - 2:39
800 - 2:39 (started slow, finished fast)
400 - 1:19
400 - 1:18
200 - 0:38
200 - 37
200 - 37
200 - 37
200 - 38
200 - 35
2-3 minute jog (until HR below 110)
1000 - 3:38
10 minute cooldown
Sunday, October 4, 2009
sunday longish...
sunday:
i'd only scheduled myself to a 90 minute run today and with the rain falling on and off i ended up getting out for my run a little later than planned. on my drive down to the flatlands it looked like i had a window of opportunity weather-wise before the skies reopened and began dumping again.
the run started out rather unexcitably but after about 50 minutes running around 4:30 pace i decided to pick it and began running 10 minutes at 4:00 pace, followed with a 1 minute walk (trying to maintain some element of running form) and then straight back into 10 minutes at 4:00 pace (typical barry mcgee strategy). i kept this up for two 10 minute segments and then shortened them to down to five minutes with 1 minute walk. i felt great at the end running the last 5 minutes at quicker than 3:50 pace. sometimes you need to mix it up a little to make the run a little more interesting. i ended up thoroughly enjoying the run, feeling loose and relaxed running at a slightly faster than normal pace.
run stats:
3 loops of the river: 19.5 km in 1:27:30
avg pace - 4:29/km
avg HR - 148
i'd only scheduled myself to a 90 minute run today and with the rain falling on and off i ended up getting out for my run a little later than planned. on my drive down to the flatlands it looked like i had a window of opportunity weather-wise before the skies reopened and began dumping again.
the run started out rather unexcitably but after about 50 minutes running around 4:30 pace i decided to pick it and began running 10 minutes at 4:00 pace, followed with a 1 minute walk (trying to maintain some element of running form) and then straight back into 10 minutes at 4:00 pace (typical barry mcgee strategy). i kept this up for two 10 minute segments and then shortened them to down to five minutes with 1 minute walk. i felt great at the end running the last 5 minutes at quicker than 3:50 pace. sometimes you need to mix it up a little to make the run a little more interesting. i ended up thoroughly enjoying the run, feeling loose and relaxed running at a slightly faster than normal pace.
run stats:
3 loops of the river: 19.5 km in 1:27:30
avg pace - 4:29/km
avg HR - 148
Friday, October 2, 2009
enjoying training...
i'm really getting into my workouts at the moment. today's workout capped off a great week of training. the speed workouts aren't leaving me as beat up as i have been expecting. my focus on optimal nutrition may have something to do with that. energy high, workouts good, recovery fast and i still dropped 2kg in bodyweight. we also have been invited out tonight to eat. hoping there will be something on the menu that i will eat so i don't appeal anti-social.
ok on to the training...
friday:
on getting up i decided to go out early for an easy run taking in a few of the hills up to warrimoo and back. felt good and relaxed.
run: 8.2k easy (39:50)
saturday:
went down to the flatlands for another workout. plan was a little flexible but i managed to get out of the session what i wanted. workout details were 3 x 1200m at tempo effort, 2 x 800m faster, 6 x 300m faster again. recovery was 2 minutes between the 1200s and 800s and 100m between the 300s.
workout: 3 x 1200m (1-2'), 2 X 800m (2'), 6 x 300m (100m)
warmup: 2.4km 11:57, 129HRav
1200m - 4:32, 164hr, 3:47/km (1:18 jog)
1200m - 4:36, 172hr, 3:50/km (1:58)
1200m - 4:34, 176hr, 3:48/km (3:15)
800m - 2:48, 177hr, 3:30/km (2:00)
800m - 2:46, 179hr, 3:27/km (2:58)
300m - 58.9, 166hr, 3:16/km (0:52)
300m - 58.3, 171hr, 3:14/km (0:56)
300m - 58.0, 174hr, 3:13/km (0:57)
300m - 57.0, 175hr, 3:10/km (0:52)
300m - 55.2, 174hr, 3:04/km (1:03)
300m - 55.0, 175hr, 3:03/km
cooldown: 1km 6:09
i must have worked myself hard during this session because by the time i reached the car i was having trouble putting the key into the ignition. i grabbed some bananas on the way home to make myself a big green banana smoothie (bananas, broccoli and lsa). two hours later and i'm feeling great and psyched to get out for another run. easy run tonight and a long trail run tomorrow morning.
ok on to the training...
friday:
on getting up i decided to go out early for an easy run taking in a few of the hills up to warrimoo and back. felt good and relaxed.
run: 8.2k easy (39:50)
saturday:
went down to the flatlands for another workout. plan was a little flexible but i managed to get out of the session what i wanted. workout details were 3 x 1200m at tempo effort, 2 x 800m faster, 6 x 300m faster again. recovery was 2 minutes between the 1200s and 800s and 100m between the 300s.
workout: 3 x 1200m (1-2'), 2 X 800m (2'), 6 x 300m (100m)
warmup: 2.4km 11:57, 129HRav
1200m - 4:32, 164hr, 3:47/km (1:18 jog)
1200m - 4:36, 172hr, 3:50/km (1:58)
1200m - 4:34, 176hr, 3:48/km (3:15)
800m - 2:48, 177hr, 3:30/km (2:00)
800m - 2:46, 179hr, 3:27/km (2:58)
300m - 58.9, 166hr, 3:16/km (0:52)
300m - 58.3, 171hr, 3:14/km (0:56)
300m - 58.0, 174hr, 3:13/km (0:57)
300m - 57.0, 175hr, 3:10/km (0:52)
300m - 55.2, 174hr, 3:04/km (1:03)
300m - 55.0, 175hr, 3:03/km
cooldown: 1km 6:09
i must have worked myself hard during this session because by the time i reached the car i was having trouble putting the key into the ignition. i grabbed some bananas on the way home to make myself a big green banana smoothie (bananas, broccoli and lsa). two hours later and i'm feeling great and psyched to get out for another run. easy run tonight and a long trail run tomorrow morning.
Tuesday, September 29, 2009
good luck sleep train
monday:
i've forgotten whether i got out in the morning before work for a run. maybe i did and if so i'm thinking it might have been for about 15-16km from home up to warrimoo and back down the highway to glenbrook and then home via the lagoon.
i do remember getting out at lunch though for an easy workout consisting of 1 x 3000m (3:59), 1 x 2000m (3:50), 1 x 1000m (3:43) with 1000m steady (4:40) between. i kept the pace moderate to make sure that i got the workout in as planned. over the last few weeks i've gone out with the intentions of smashing myself and discovered my limits in fitness. i thought getting in some consistent workouts would help build my fitness and confidence.
tuesday:
a sunny, windless morning greeted the bmmc crew (many runners with names i'm not sure of - animal, fat kiwi, scam, sleep, etc) as we met up for the weekly tuesday morning loop departing from sleep trains house (check out the loop here). i'd been meaning to catch up and run this loop for some time but hadn't. this morning though was our last opportunity to run with sleep and wish him well before he embarked on his trip to austria to run in the world long distance mountain champs. he looked ready to go and knowing what he has been doing in training i expect him to bring home the win.
the run started out at an easy pace but i could feel the previous days tempo run in my legs and by the time we reached the first of the solid climbs i was troubled with my lack of energy and power in my legs. thankfully running with a bunch of triathlon/multisport athletes has it's advantages as i discovered that every climb was followed up with a brief stop to stretch and take care of whatever else needs to be taken care of. after a couple of extra stops the run was definitely feeling very social.
between my morning run and lunch i decided that i needed to try something new in my training and instead of going with the hard/easy, long/short daily option i have decided to try laying down some quality every day and see where that takes my fitness. so with that in mind and a small window of time at lunch i headed out to run a workout. i ended up going with 4 x 800m (200m recovery), 5 x 400m (200m rec), 4x200m. i wasn't planning on killing myself in this session and made the decision early to hold back on the pace enough to be able to get through this workout feeling good. mission accomplished....
workout:
warmup - 3.2km (15mins)
4 x 800m - 2:51, 2:51, 2:49, 2:49
5 x 400m - 1:24, 1:22, 1:22, 1:21, 1:19
4 x 200m - :35.6, :34.6, :32.7, :32.1
recovery 200m (50m walk/150m jog)
a solid session and i was excited to finally feel some bounce in my stride. i was on a high right through to bed time...
wednesday:
i woke up feeling good this morning which was a little surprising considering yesterday's workout. i was waiting for my legs to feel it on my run to work but they felt nice and relaxed.
i decided to make this a three run day with a run at lunch where i managed to get out and run 15 minutes easy, 10 minutes at marathon pace and finished up with 6 x 300m fast with 30 seconds recovery jog on the end. felt smashed but loaded up on the fruit and water intake in preparation for the run home (up mitchells pass) on a few short hours away.
sitting in the changeroom at work thinking about the run to come i was unsure how i was going to feel making the 5km climb from emu plains to home. i need not have worried. ran the first 5km at what felt an easy pace still making the start of the climb in 21 minutes. at the start of the climb i made a deal with myself that i wouldn't walk until i reached the bridge (top of the climb) where i was free to walk if i needed. twelve minutes later i was at the top and surprised how good i was feeling. no need for a break and finished with a solid 2km up to home.
wednesday training:
am - 10km in 0:44
noon - 15' easy (4:40), 10' steady (4:00-4:10), 6 x 300m (60" down to 56") with 30" jog
pm - 10km in 0:46 (climb from emu to bridge in 12'30")
thursday:
got out early for another session. thought for sure that the 30+km of running yesterday would make it difficult to get through the workout but ended up having a great workout. pre-planned to run the session around 10km pace and not try and push it much faster. session was 2 x (5min-4min-3min) with 2min steady (about 4:40/km) between. another session nailed for the week and finally starting to feel like i'm making some progress.
workout: 2 x (5min-4min-3min) with 2min steady
warmup: 3.2km in 15mins
5min - 1310m (3:49)
4min - 1048m (3:49)
3min - 800m (3:45)
5min - 1322m (3:47)
4min - 1076m (3:43)
3min - 820m (3:40)
cooldown - 5-10mins
now that my garmin has died and gone to technology heaven i thought i had better start posting my training here more often before i forget all that i have done...
last week's training (or was it the week before?) - actually it was the week before. i've lost last weeks training to the recesses of my mind. i think i might have had a good week totalling about 130-140km.
monday: pm - 15.5k easy (1:10) hilly run up singletrack to mitchells pass finishing with 5 x 150m strides on the flat. great day for a run. planned to head out after work but didn't.
tuesday: am - 14.3k with hill workout (1:20) solid hill session running 26x100-110m. ran moderately for the first 20 repeats running them in around 28sec and then pushed it running the remainder in around 20-21secs. finished feeling great!
wednesday: pm - 10k easy (0:45) easy out and back run around the river.
thursday: pm - intervals 9k (0:42). shortened interval session due to the heat (33 celsius and windy). Ran 1x2k and 2x500m averaging around 3:30/km pace.
friday: am - 6k easy (0:30) with 6x200m fast. legs felt tired at the start but loosened up during the strides.
saturday: busy day and missed my planned run. turned out to be a mistake before trying to run hard the following day as me legs felt completely dead - which is normal following a no exercise day.
sunday: 40k of running including two races a half marathon race and a 9k'er. drove into sydney with my wife to take part in the sydney running festival. the plan was that i would run the half marathon and then find my way back to the starting area to run the 9k race with my wife. as i was only planning on running the race as a substitute for a long run my goal was to complete the half running at marathon pace and for most of the run that's what happened. went through the first 10k right in 4:15/k pace sitting on around 80% maxHR but then things got tough over the next 7k. Pace dropped to around 4:30/k and my legs started aching - not good. after getting back into the city things improved and i managed to finish up running the last few kilometres at around 3:50/k and i was excited that it felt easy. with 10 minutes of running and another 10 minutes commuting on the train i made it back over the bridge for the start of the 9k race. thankfully i found my wife near the front of the runners and waited just past the start and timing mats for the race to start before jumping in. had the most enjoyable run pushing my wife along to a great finishing time. an hour of walking back to the car to complete the morning... does it get any better?
i've forgotten whether i got out in the morning before work for a run. maybe i did and if so i'm thinking it might have been for about 15-16km from home up to warrimoo and back down the highway to glenbrook and then home via the lagoon.
i do remember getting out at lunch though for an easy workout consisting of 1 x 3000m (3:59), 1 x 2000m (3:50), 1 x 1000m (3:43) with 1000m steady (4:40) between. i kept the pace moderate to make sure that i got the workout in as planned. over the last few weeks i've gone out with the intentions of smashing myself and discovered my limits in fitness. i thought getting in some consistent workouts would help build my fitness and confidence.
tuesday:
a sunny, windless morning greeted the bmmc crew (many runners with names i'm not sure of - animal, fat kiwi, scam, sleep, etc) as we met up for the weekly tuesday morning loop departing from sleep trains house (check out the loop here). i'd been meaning to catch up and run this loop for some time but hadn't. this morning though was our last opportunity to run with sleep and wish him well before he embarked on his trip to austria to run in the world long distance mountain champs. he looked ready to go and knowing what he has been doing in training i expect him to bring home the win.
the run started out at an easy pace but i could feel the previous days tempo run in my legs and by the time we reached the first of the solid climbs i was troubled with my lack of energy and power in my legs. thankfully running with a bunch of triathlon/multisport athletes has it's advantages as i discovered that every climb was followed up with a brief stop to stretch and take care of whatever else needs to be taken care of. after a couple of extra stops the run was definitely feeling very social.
between my morning run and lunch i decided that i needed to try something new in my training and instead of going with the hard/easy, long/short daily option i have decided to try laying down some quality every day and see where that takes my fitness. so with that in mind and a small window of time at lunch i headed out to run a workout. i ended up going with 4 x 800m (200m recovery), 5 x 400m (200m rec), 4x200m. i wasn't planning on killing myself in this session and made the decision early to hold back on the pace enough to be able to get through this workout feeling good. mission accomplished....
workout:
warmup - 3.2km (15mins)
4 x 800m - 2:51, 2:51, 2:49, 2:49
5 x 400m - 1:24, 1:22, 1:22, 1:21, 1:19
4 x 200m - :35.6, :34.6, :32.7, :32.1
recovery 200m (50m walk/150m jog)
a solid session and i was excited to finally feel some bounce in my stride. i was on a high right through to bed time...
wednesday:
i woke up feeling good this morning which was a little surprising considering yesterday's workout. i was waiting for my legs to feel it on my run to work but they felt nice and relaxed.
i decided to make this a three run day with a run at lunch where i managed to get out and run 15 minutes easy, 10 minutes at marathon pace and finished up with 6 x 300m fast with 30 seconds recovery jog on the end. felt smashed but loaded up on the fruit and water intake in preparation for the run home (up mitchells pass) on a few short hours away.
sitting in the changeroom at work thinking about the run to come i was unsure how i was going to feel making the 5km climb from emu plains to home. i need not have worried. ran the first 5km at what felt an easy pace still making the start of the climb in 21 minutes. at the start of the climb i made a deal with myself that i wouldn't walk until i reached the bridge (top of the climb) where i was free to walk if i needed. twelve minutes later i was at the top and surprised how good i was feeling. no need for a break and finished with a solid 2km up to home.
wednesday training:
am - 10km in 0:44
noon - 15' easy (4:40), 10' steady (4:00-4:10), 6 x 300m (60" down to 56") with 30" jog
pm - 10km in 0:46 (climb from emu to bridge in 12'30")
thursday:
got out early for another session. thought for sure that the 30+km of running yesterday would make it difficult to get through the workout but ended up having a great workout. pre-planned to run the session around 10km pace and not try and push it much faster. session was 2 x (5min-4min-3min) with 2min steady (about 4:40/km) between. another session nailed for the week and finally starting to feel like i'm making some progress.
workout: 2 x (5min-4min-3min) with 2min steady
warmup: 3.2km in 15mins
5min - 1310m (3:49)
4min - 1048m (3:49)
3min - 800m (3:45)
5min - 1322m (3:47)
4min - 1076m (3:43)
3min - 820m (3:40)
cooldown - 5-10mins
now that my garmin has died and gone to technology heaven i thought i had better start posting my training here more often before i forget all that i have done...
last week's training (or was it the week before?) - actually it was the week before. i've lost last weeks training to the recesses of my mind. i think i might have had a good week totalling about 130-140km.
monday: pm - 15.5k easy (1:10) hilly run up singletrack to mitchells pass finishing with 5 x 150m strides on the flat. great day for a run. planned to head out after work but didn't.
tuesday: am - 14.3k with hill workout (1:20) solid hill session running 26x100-110m. ran moderately for the first 20 repeats running them in around 28sec and then pushed it running the remainder in around 20-21secs. finished feeling great!
wednesday: pm - 10k easy (0:45) easy out and back run around the river.
thursday: pm - intervals 9k (0:42). shortened interval session due to the heat (33 celsius and windy). Ran 1x2k and 2x500m averaging around 3:30/km pace.
friday: am - 6k easy (0:30) with 6x200m fast. legs felt tired at the start but loosened up during the strides.
saturday: busy day and missed my planned run. turned out to be a mistake before trying to run hard the following day as me legs felt completely dead - which is normal following a no exercise day.
sunday: 40k of running including two races a half marathon race and a 9k'er. drove into sydney with my wife to take part in the sydney running festival. the plan was that i would run the half marathon and then find my way back to the starting area to run the 9k race with my wife. as i was only planning on running the race as a substitute for a long run my goal was to complete the half running at marathon pace and for most of the run that's what happened. went through the first 10k right in 4:15/k pace sitting on around 80% maxHR but then things got tough over the next 7k. Pace dropped to around 4:30/k and my legs started aching - not good. after getting back into the city things improved and i managed to finish up running the last few kilometres at around 3:50/k and i was excited that it felt easy. with 10 minutes of running and another 10 minutes commuting on the train i made it back over the bridge for the start of the 9k race. thankfully i found my wife near the front of the runners and waited just past the start and timing mats for the race to start before jumping in. had the most enjoyable run pushing my wife along to a great finishing time. an hour of walking back to the car to complete the morning... does it get any better?
Sunday, September 13, 2009
up and back...
monday:
after arriving at work this morning to discover that i had left my security pass and shower key at home i decided that i would run home and pick it up during my lunch break. i'm happy i did as i had great run up mitchells pass getting home in around 40 minutes averaging quicker than 5:00/km pace. going hard on the way back to work knocked off 10 minutes on the return.
run details: 70mins steady (40mins out/ 30mins back)
planned second run around the river for 40 minutes to get in some recovery ready for tomorrows workout...
after arriving at work this morning to discover that i had left my security pass and shower key at home i decided that i would run home and pick it up during my lunch break. i'm happy i did as i had great run up mitchells pass getting home in around 40 minutes averaging quicker than 5:00/km pace. going hard on the way back to work knocked off 10 minutes on the return.
run details: 70mins steady (40mins out/ 30mins back)
planned second run around the river for 40 minutes to get in some recovery ready for tomorrows workout...
sunday long...
got up early to beat the heat and headed out about 6am. ran up the back roads to springwood and by the turn around i knew i was in trouble. yesterdays workout had caught up with me and the return was a mental effort to keep going when everything was screaming for me to stop and walk, rest or lie down...
stubbornness prevailed and i made it home in just over two hours... after a good feed and rehydration felt good for the rest of the day.
run: 2 hour long run (~24-25km)
stubbornness prevailed and i made it home in just over two hours... after a good feed and rehydration felt good for the rest of the day.
run: 2 hour long run (~24-25km)
Saturday, September 12, 2009
unfinished time trial...
saturday:
i had planned on running a 10k time trial today but i left it late in the day and it had warmed up nicely by the time i managed to get out. thinking back to the start of last year i ran my first sub 40 minute 10k during a similar run. again a few months later i ran another time trial over the distance and ran 38:50 and then two or three weeks later i ran a time trial in 38:05. i guessed it was a good session to help bring on my fitness so it seemed like a good idea but...
things started out as planned and i ran the first two kilometres at the pace (roughly 3:40-3:50 pace) i was hoping for but then i lost focus somewhere and it was quickly all over. it was a good outcome as it gave me insight into where my fitness currently is. just as i thought - i need to work on my aerobic fitness. the modified session became a good workout though to save the day.
run details:
3.2k warmup with 4x100m strides
workout:
1 x 2000m, 200m recovery
1 x 1200m, 200m
1 x 800m, 200m
1 x 600m, 200m
8 x 300m @ a pace quicker than i can race any distance at, 200m recovery
1k cooldown
i had planned on running a 10k time trial today but i left it late in the day and it had warmed up nicely by the time i managed to get out. thinking back to the start of last year i ran my first sub 40 minute 10k during a similar run. again a few months later i ran another time trial over the distance and ran 38:50 and then two or three weeks later i ran a time trial in 38:05. i guessed it was a good session to help bring on my fitness so it seemed like a good idea but...
things started out as planned and i ran the first two kilometres at the pace (roughly 3:40-3:50 pace) i was hoping for but then i lost focus somewhere and it was quickly all over. it was a good outcome as it gave me insight into where my fitness currently is. just as i thought - i need to work on my aerobic fitness. the modified session became a good workout though to save the day.
run details:
3.2k warmup with 4x100m strides
workout:
1 x 2000m, 200m recovery
1 x 1200m, 200m
1 x 800m, 200m
1 x 600m, 200m
8 x 300m @ a pace quicker than i can race any distance at, 200m recovery
1k cooldown
Wednesday, September 9, 2009
back from nz...
as it appears people come to this site from time to time to check out what’s going on in the life of shogun so for those who have nothing better to do i thought i had better start blogging on a more regular schedule. i know i’ve said it before but here goes…
as i no longer keep a training log or diary i thought i had better put something down before my runs have faded off into some dark part of my brain which can no longer be accessed. damn university years and herbal plant experimentation…
ok time for the update
flew over to the south island of new zealand on the 21st august, hired a campervan and proceeded to drive around with the troop checking it out. waking up on the first morning to be greeted with snow capped mountains in the distance was exciting for all – especially the little ones as they had never seen snow. managed to run around 8-12km on most days at whatever pace my legs could handle considering the terrain (and hills). definitely ran up a hill or two while there…
running highlights included:-
- evening run around the lake at wanaka
- a sunset, early evening run along the lake at queenstown
- hill session on the steep streets around queenstown (the following morning)
- stroll along the kepler track with the family – kids and wife all broke into various runs and it brought out smiles in all
- hilly run around dunedin including hard up 3 mile hill
- baldwin street - the “steepest street in the world” ( http://en.wikipedia.org/wiki/Baldwin_street)
the view looking down from the top
as i no longer keep a training log or diary i thought i had better put something down before my runs have faded off into some dark part of my brain which can no longer be accessed. damn university years and herbal plant experimentation…
ok time for the update
flew over to the south island of new zealand on the 21st august, hired a campervan and proceeded to drive around with the troop checking it out. waking up on the first morning to be greeted with snow capped mountains in the distance was exciting for all – especially the little ones as they had never seen snow. managed to run around 8-12km on most days at whatever pace my legs could handle considering the terrain (and hills). definitely ran up a hill or two while there…
running highlights included:-
- evening run around the lake at wanaka
- a sunset, early evening run along the lake at queenstown
- hill session on the steep streets around queenstown (the following morning)
- stroll along the kepler track with the family – kids and wife all broke into various runs and it brought out smiles in all
- hilly run around dunedin including hard up 3 mile hill
- baldwin street - the “steepest street in the world” ( http://en.wikipedia.org/wiki/Baldwin_street)
the view looking down from the top
reading up and following eastern nutritional healing practices i've been think about following a monk lifestyle experiment and subsist on brown rice and mung beans for a time and see how it works out. perhaps i'll be taken to a higher spiritual plane. long miles on the trails and hills of the blue mountains, living and eating minimal sounds like a great way to achieve inner peace and reach my zen state.
i've also managed to get back into the training now that i'm home and it started off nicely to a well organised (thanks to the bmmc crew and most notably scam) night run on home trails - the oaks fire trail no less. 25k of undulating trail with supurb bmmc folk and cr flatlanders. to say that i struggled would be an understatement but you have to start somewhere. i was disappointed with how much fitness i have lost over the last few weeks and with a pain on the inside of my ankle which i could only feel on the climbs i was happy to reach the ranger station signaling the end - of course i still had to get back to the car at glenbrook station. great runs by b+ and prince d (who also started out with the 23k option from wentie falls).
i felt a little stiff and sore over the weekend after the run but managed to get out on sunday night for a good hour or so.
training summary:-
friday:
26km oaks fire trail night run - 2:06?
saturday:
shopping, gardening and unpacking - long day...
sunday:
1 hour run up to warimoo and back with diversions.
monday:
missed planned run due to daughter needing to be picked up with school so i'll call my training - a 20minute fartlek session with dog in the backyard. he's been missed...
tuesday:
met up with simon down the river and put in a solid session - 15min hard, 10min hard, 5min with whatever i had left (which was little). backed up with a run at lunch.
wednesday:
50minutes around the river and into the hills - tired. went to bed with sore legs and a belly full of good food (green smoothie).
thursday:
legs felt good when i woke and was happy for another meet up with simon for a solid 1min fast, 30sec jog session around the river which left me feeling great. backed up again at lunch with a long climb up mitchells and to the bridge over knapsack. kept it nice and chilled...
friday:
repeated yesterday's lunch run up to the bridge and back. on the return threw in some short speed variations (fancy name for faster running from power pole to power pole). will finish up the day with another easy run down to the bottom of a local hill for about 10 uphill sprints to finish my legs and the week off.
totals: 2 quality sessions, 1 long run, 3 doubles and about 130-135km of running
Tuesday, August 11, 2009
almost back to normal
best recovery aid... the green smoothie.
i've been starting each day this week with a green smoothie and i can not believe the buzz i get from drinking down the green... this mornings mix was a bag full of organic broccoli stalks and leaves (leftover from the kids dinners), a handful of wild greens, 3 apples, a thumb of ginger, a lime, turmeric, cayenne pepper and 2 glasses of water. can feel the life energy flooding my body...
took in a lot of fruit yesterday - bananas, dates, oranges, pears. feeling refueled and ready to go.
today legs are feeling (almost) back to normal again. of course normal involves a little weariness and the odd muscle ache carried over from the previous day's activities. looking forward to heading out with a mate who ran sub 50 minutes at city to surf on the weekend. i think it's time to try and get fast for a while. the longer events will be waiting for me later in the year. getting faster can only help though...right?
keep on green!!!
i've been starting each day this week with a green smoothie and i can not believe the buzz i get from drinking down the green... this mornings mix was a bag full of organic broccoli stalks and leaves (leftover from the kids dinners), a handful of wild greens, 3 apples, a thumb of ginger, a lime, turmeric, cayenne pepper and 2 glasses of water. can feel the life energy flooding my body...
took in a lot of fruit yesterday - bananas, dates, oranges, pears. feeling refueled and ready to go.
today legs are feeling (almost) back to normal again. of course normal involves a little weariness and the odd muscle ache carried over from the previous day's activities. looking forward to heading out with a mate who ran sub 50 minutes at city to surf on the weekend. i think it's time to try and get fast for a while. the longer events will be waiting for me later in the year. getting faster can only help though...right?
keep on green!!!
recovery
i didn't plan for this week to be a recovery week but after making the decision to run 50km on the trails on saturday my quads are particularly smashed. luckily i didn't go the whole way and complete the 90km so hopefully i won't miss too much of training. steep descents though are unkind to the legs...
i took sunday off from running and just concentrated on eating plenty of good high nutrient foods to help speed up recovery - mainly green veggies, fruits, some whole grains and a little protein.
waking up on monday morning to day two and the dreaded delayed onset muscle soreness (doms), it was time to get active again. with this need i headed out at lunch, walking and stretching for the first 10 minutes and then jogged around the park for 20-30 minutes. legs felt sore but my running felt smooth and not as slow as i expected.
tuesday and another run for 45 minutes (about 9-10k) following the advice that i gathered from listening to barry mcgee's interview on imtalk and ran for 10 minutes at a steady pace and then walked for 1 minute - repeating this throughout the session. i did find it hard to get back into a run after the walk but it got easier to do the longer i went. i don't plan on using this protocol for anything shorter than a marathon but i might consider training with it for the longer distances. today i just used it to ease the strain on the legs until i'm fully recovered.
hopefully tomorrow the legs will feel almost back to normal...
i took sunday off from running and just concentrated on eating plenty of good high nutrient foods to help speed up recovery - mainly green veggies, fruits, some whole grains and a little protein.
waking up on monday morning to day two and the dreaded delayed onset muscle soreness (doms), it was time to get active again. with this need i headed out at lunch, walking and stretching for the first 10 minutes and then jogged around the park for 20-30 minutes. legs felt sore but my running felt smooth and not as slow as i expected.
tuesday and another run for 45 minutes (about 9-10k) following the advice that i gathered from listening to barry mcgee's interview on imtalk and ran for 10 minutes at a steady pace and then walked for 1 minute - repeating this throughout the session. i did find it hard to get back into a run after the walk but it got easier to do the longer i went. i don't plan on using this protocol for anything shorter than a marathon but i might consider training with it for the longer distances. today i just used it to ease the strain on the legs until i'm fully recovered.
hopefully tomorrow the legs will feel almost back to normal...
good hurt
yesterday i could hardly walk after three hard back-to-back days but today i'm feeling good. actually better than good. i had to stop myself during my recovery run today from doing something crazy which i'm known for doing. with my first higher intensity week almost behind me i'm looking forward to the next 10 week training block with a couple of races along the way. just need to get the volume back up to a respectable level. probably hit around 110km this week. a good start...
heading over to New Zealand in two weeks and i'm contemplating jumping in and running a 100km ultra race down near dunedin. probably decide next week. i'm not ultrafit but i'm good at bluffing my way through it fueled on nothing but gels and hornet juice.
on the diet front things have been going well this week and when i weighed myself yesterday and this morning my weight is down about 2kg from the weekend. the plan is to drop 7kg over the next 10 weeks. hunger will be my friend.
heading over to New Zealand in two weeks and i'm contemplating jumping in and running a 100km ultra race down near dunedin. probably decide next week. i'm not ultrafit but i'm good at bluffing my way through it fueled on nothing but gels and hornet juice.
on the diet front things have been going well this week and when i weighed myself yesterday and this morning my weight is down about 2kg from the weekend. the plan is to drop 7kg over the next 10 weeks. hunger will be my friend.
Wednesday, August 5, 2009
Hard Training
Couple of hard days training over the last few days have left my legs feeling trashed today (Thursday).
With the head cold/sinus infection slowly getting better I decided early in the week to start focusing on putting in some harder efforts and try concentrating on developing some speed.
After a weekend of training neglect and over consumption it was time to get back on track...
Monday started the running week and it felt way too hard. My sinuses were completely backed up and a quick death would have been welcomed - 12k (56mins).
Tuesday saw some intervals run around the lake. Struggled with breathing but managed to get through 2000-1000-1600-800-300-3x200m with 400m jog between. Pace started just below 4min/k and gradually worked down to sub 3min/k pace for the 200s. Felt harder due to sickness...
Wednesday was planning on running another hard session of repeats for some back-to-back efforts but after spending lunch with the wife headed out for 90 min run around the river. Ran solidly and covered about 20.5km in the 90 minutes. Legs felt smashed and coaching the 5 year old soccer team later almost put the nail in the coffin. Need to think about post-run recovery and dial it in.
Thursday got up early and headed out. Felt like an old man during the start of the warmup (4k/20mins) but gradually worked my way into it and loosened up. Another workout but less structured. Planned on running a pyramid session of 5-4-3-2-1-1-2-3-4-5mins with half rest but by the time I made it through to the 1 minute interval I was feeling toasted and finished with 10 x 1min fast/1min easy. Legs and feet (blisters) completely cactus.
If I can manage to drag myself out again today I'll put in another run. Perhaps a spin class in the morning will help ease the pain...
monday: 12k in 0:56 loop of the northern burbs
tuesday: 14k in 1:06 including 1x2000-1000-1600-800-300-3x200 w 400m jog
wednesday: 20.5k steady in 1:30
thursday: 14k in 1:05 including 40min fartlek (5'-4'-3'-2'-10x1' w 1/2 to equal jog)
With the head cold/sinus infection slowly getting better I decided early in the week to start focusing on putting in some harder efforts and try concentrating on developing some speed.
After a weekend of training neglect and over consumption it was time to get back on track...
Monday started the running week and it felt way too hard. My sinuses were completely backed up and a quick death would have been welcomed - 12k (56mins).
Tuesday saw some intervals run around the lake. Struggled with breathing but managed to get through 2000-1000-1600-800-300-3x200m with 400m jog between. Pace started just below 4min/k and gradually worked down to sub 3min/k pace for the 200s. Felt harder due to sickness...
Wednesday was planning on running another hard session of repeats for some back-to-back efforts but after spending lunch with the wife headed out for 90 min run around the river. Ran solidly and covered about 20.5km in the 90 minutes. Legs felt smashed and coaching the 5 year old soccer team later almost put the nail in the coffin. Need to think about post-run recovery and dial it in.
Thursday got up early and headed out. Felt like an old man during the start of the warmup (4k/20mins) but gradually worked my way into it and loosened up. Another workout but less structured. Planned on running a pyramid session of 5-4-3-2-1-1-2-3-4-5mins with half rest but by the time I made it through to the 1 minute interval I was feeling toasted and finished with 10 x 1min fast/1min easy. Legs and feet (blisters) completely cactus.
If I can manage to drag myself out again today I'll put in another run. Perhaps a spin class in the morning will help ease the pain...
monday: 12k in 0:56 loop of the northern burbs
tuesday: 14k in 1:06 including 1x2000-1000-1600-800-300-3x200 w 400m jog
wednesday: 20.5k steady in 1:30
thursday: 14k in 1:05 including 40min fartlek (5'-4'-3'-2'-10x1' w 1/2 to equal jog)
Monday, August 3, 2009
27 July to 2 August
what started as a head cold early in the week quickly turned into a full blown sinus infection by the weekend. the frustrating part though is that my legs were just starting to feel good and strong and i was contemplating having a good run at 12ft. not fast but still in the sub-11 hour range.
this week i took advantage of the local gym offer - $2 per day for 14 days and attended three RPM classes for the first time in over a year. I struggled through the first class but by the end of the week I was looking forward to the double class challenge on friday evening.
monday: am) 1h15 easy pm) 1h15 steady - total for the day was 33km
from memory i had two good runs and started was looking to be a promising week of training. i was still all fired up from watching Sleep Train at the Cities Marathon.
tuesday: am) RPM class + 10min steady run // noon) 1h20 steady run
first RPM class in over 12 months and it felt good to work hard.
wednesday: am) RPM class
left early from work as I was starting to feel sick.
thursday: noon) 1h run
still sick but headed out for a run anyway. It may have been longer but my memory is not so good.
friday: am) 1h run with intervals // pm) double RPM class
even though I was still feeling like crap in the head my legs were feeling good. Ran 9km in sets of 2min hard (1min easy), 1min hard (30sec easy), 30sec hard (30sec easy). Felt strong throughout the session. thought I would struggle through the RPM class that evening but I was surprised how good i felt when the second class started. managed to push myself to the point where i almost passed out and fell off the bike. great stuff.
saturday and sunday: and that was ALL...
woke up late in the morning to the surprise that my legs were feeling great. unfortunately sleeping in and with soccer coaching responsibilities meant that i had missed my run for the day. after soccer we headed up to newcastle for my mother-in-laws graduation.
sunday we were still in newcastle and i was feeling sicker than ever. another no run day to end the week.
this week i took advantage of the local gym offer - $2 per day for 14 days and attended three RPM classes for the first time in over a year. I struggled through the first class but by the end of the week I was looking forward to the double class challenge on friday evening.
monday: am) 1h15 easy pm) 1h15 steady - total for the day was 33km
from memory i had two good runs and started was looking to be a promising week of training. i was still all fired up from watching Sleep Train at the Cities Marathon.
tuesday: am) RPM class + 10min steady run // noon) 1h20 steady run
first RPM class in over 12 months and it felt good to work hard.
wednesday: am) RPM class
left early from work as I was starting to feel sick.
thursday: noon) 1h run
still sick but headed out for a run anyway. It may have been longer but my memory is not so good.
friday: am) 1h run with intervals // pm) double RPM class
even though I was still feeling like crap in the head my legs were feeling good. Ran 9km in sets of 2min hard (1min easy), 1min hard (30sec easy), 30sec hard (30sec easy). Felt strong throughout the session. thought I would struggle through the RPM class that evening but I was surprised how good i felt when the second class started. managed to push myself to the point where i almost passed out and fell off the bike. great stuff.
saturday and sunday: and that was ALL...
woke up late in the morning to the surprise that my legs were feeling great. unfortunately sleeping in and with soccer coaching responsibilities meant that i had missed my run for the day. after soccer we headed up to newcastle for my mother-in-laws graduation.
sunday we were still in newcastle and i was feeling sicker than ever. another no run day to end the week.
Tuesday, July 21, 2009
No marathon but maybe 12FT...
decided that I would rather get back into training and not have to spend any time on recovery between the marathon and 12ft (if i do it). last year i raced the marathon and it was only about two or three days before 12ft that i felt that my legs were showing any signs that they were recovering. i'm not training for the ultra stuff at the moment and just enjoying getting back into some consistency... currently reading about percy cerutty's training ideas and life philosophy.
monday: noon: 13.2km (0:58 - 4:27/km) w 5km Tempo (3:50-3:55 pace)
headed out to jamo for the session. felt comfortable but couldn't seem to want to push myself any harder.
pm: 11.63km (57:50 - 4:59)
ran home from work. pushed the climb up mitchells pass at about threshold intensity. felt good and wasted when i got home.
tuesday: am: 10km (42:17)
left the car at work yesterday which forced me to run to work today. legs weren't happy about that but after a couple of kilometres they forgave me and dragged me through...
pm: 9.4km (43:37) - Reps 6 x 400m (78, 73, 75, 76, 80, 79) w 60-90sec recovery
i didn't know what i was planning when i headed out for this one but after a 2km warmup decided that i would throw some shorter faster stuff in. didn't run all out but strangely ran the faster reps on the incline...
wednesday:
intentions were good this morning and i almost making it to the gym to attend a 6am spin class but made a mistake setting the alarm. jumped out got dressed, grabbed the keys and looked at the clock...
pm: 11.7km (0:52) - easy run
got out for an easy run at lunch. took it easy and legs felt great at the end of the run.
thursday: pm: 6km (0:28) - easy
met up with ryan for what was likely going to be a steady run up into the hills but unfortunately 6km into the run ryan pulled up with a dodgy hamstring. walked it back and chatted about running, triathlon and duathlon which was the highlight.
friday: am: 40' RPM class + 1.6km run (steady) in 6:00
i actually set the alarm for the right time and made it to my first class in over a year. enjoyed the burn and was surprised that my legs weren't jelly. jumped on the treadmill for a quick mile progression before heading home to get ready for work.
pm: 14km (1:00) w 6km tempo (23:09 :: 3:52/km)
got out for a loop of the lakes w some tempo work. splits were 3:49, 3:52, 3:53, 3:55, 3:49, 3:51 - consistent.
monday: noon: 13.2km (0:58 - 4:27/km) w 5km Tempo (3:50-3:55 pace)
headed out to jamo for the session. felt comfortable but couldn't seem to want to push myself any harder.
pm: 11.63km (57:50 - 4:59)
ran home from work. pushed the climb up mitchells pass at about threshold intensity. felt good and wasted when i got home.
tuesday: am: 10km (42:17)
left the car at work yesterday which forced me to run to work today. legs weren't happy about that but after a couple of kilometres they forgave me and dragged me through...
pm: 9.4km (43:37) - Reps 6 x 400m (78, 73, 75, 76, 80, 79) w 60-90sec recovery
i didn't know what i was planning when i headed out for this one but after a 2km warmup decided that i would throw some shorter faster stuff in. didn't run all out but strangely ran the faster reps on the incline...
wednesday:
intentions were good this morning and i almost making it to the gym to attend a 6am spin class but made a mistake setting the alarm. jumped out got dressed, grabbed the keys and looked at the clock...
pm: 11.7km (0:52) - easy run
got out for an easy run at lunch. took it easy and legs felt great at the end of the run.
thursday: pm: 6km (0:28) - easy
met up with ryan for what was likely going to be a steady run up into the hills but unfortunately 6km into the run ryan pulled up with a dodgy hamstring. walked it back and chatted about running, triathlon and duathlon which was the highlight.
friday: am: 40' RPM class + 1.6km run (steady) in 6:00
i actually set the alarm for the right time and made it to my first class in over a year. enjoyed the burn and was surprised that my legs weren't jelly. jumped on the treadmill for a quick mile progression before heading home to get ready for work.
pm: 14km (1:00) w 6km tempo (23:09 :: 3:52/km)
got out for a loop of the lakes w some tempo work. splits were 3:49, 3:52, 3:53, 3:55, 3:49, 3:51 - consistent.
Sunday, July 12, 2009
An experiment in overloading...
Back to running to work and back to get the much needed volume back...
Big week planned - more volume + intensity = my experiment in overloading. What will happen?
———————————————————-
mon- am) 10km :: 0:44 :: Easy run
The run to work felt far from easy this morning. Lower back and hips still very sore and tight. The pack didn't help...
pm) 19.2km :: 1:32 :: Steady run w/ surges
I was worried how the afternoon run was going to go down as my legs and back were sore all day. About 1km into the run everything fell into place and I started feeling good. Put in a few surges around the river before putting in a strong climb up Mitchell's Pass at threshold intensity. Legs ached all night.
———————————————————-
Tue- 14km :: 1:00 :: Easy
An easy run that I've already forgotton about. Can't remember if I ran at home or at work.
———————————————————-
Wed- am) 90minute run :: BMMC loop + side trip down via Lapstone Station
Met up with Simon at the East Blaxland shops and we headed off for a nice slow run. Heading down Mitchells Pass the light wasn't good enough to hit the trails so we headed to the bottom, cut across to Lapstone and headed off down the single track to the river. On the way back up Mitchells Pass we hit the trails for the steep climbs up towards Old Bathurst. Fast finish tempo to arrive back home.
pm) ~14km :: 1:00 :: Intervals
Hit the road after work for some faster running. Was aiming to run around threshold effort and achieved that. Ran 2 x 2k (~3:40-3:50 pace), 1 x 1km (3:32 pace), 3 x 500m (~3:10-3:20 pace) w/ 2min recovery between. Felt good.
———————————————————-
Thu- pm) 19km :: 1:30 :: Easy + Reps
Ran 1 hour easy (75%HRmax - 13.1km) to deplete the reserves and then ran 4 x 400m @ 3:20, 4 x 300m @ 3:10, 4 x 200m @ 3:00 pace. Waited until the heartrate dropped to below 100bpm before commencing the next rep. Took less than 60 seconds to recover during the 400s and crept out to about 90 seconds during the end of the session. Felt good.
———————————————————-
Fri- 13km :: 1:00 :: Easy
Legs were tired so decided to take it a little easier today. Ran out to the lakes and put in 2.5km of marathon effort fartlek and headed back to work. Strong headwind and finished in the need of food...
———————————————————-
Sat- pm) 11km :: 0:55 :: Easy
Legs felt dead at the start. At the 1km mark I almost walked. At the 1.5k mark I almost turned right and cut the run to 3k. At the 3k mark I almost called it an out'n'back 6k'er and turned around. But I kept on going and by the time I'd gone under the underpass signalling the return leg I felt amazingly better.
———————————————————-
Sun- REST DAY
Not a planned rest day but the event of getting our 2 year old into his new bed took nearly all day to buy a new mattress and bedding. But the look on his face made it all worthwhile. Legs felt great...
———————————————————-
Running total: ~123kms for the week
A better week...
Big week planned - more volume + intensity = my experiment in overloading. What will happen?
———————————————————-
mon- am) 10km :: 0:44 :: Easy run
The run to work felt far from easy this morning. Lower back and hips still very sore and tight. The pack didn't help...
pm) 19.2km :: 1:32 :: Steady run w/ surges
I was worried how the afternoon run was going to go down as my legs and back were sore all day. About 1km into the run everything fell into place and I started feeling good. Put in a few surges around the river before putting in a strong climb up Mitchell's Pass at threshold intensity. Legs ached all night.
———————————————————-
Tue- 14km :: 1:00 :: Easy
An easy run that I've already forgotton about. Can't remember if I ran at home or at work.
———————————————————-
Wed- am) 90minute run :: BMMC loop + side trip down via Lapstone Station
Met up with Simon at the East Blaxland shops and we headed off for a nice slow run. Heading down Mitchells Pass the light wasn't good enough to hit the trails so we headed to the bottom, cut across to Lapstone and headed off down the single track to the river. On the way back up Mitchells Pass we hit the trails for the steep climbs up towards Old Bathurst. Fast finish tempo to arrive back home.
pm) ~14km :: 1:00 :: Intervals
Hit the road after work for some faster running. Was aiming to run around threshold effort and achieved that. Ran 2 x 2k (~3:40-3:50 pace), 1 x 1km (3:32 pace), 3 x 500m (~3:10-3:20 pace) w/ 2min recovery between. Felt good.
———————————————————-
Thu- pm) 19km :: 1:30 :: Easy + Reps
Ran 1 hour easy (75%HRmax - 13.1km) to deplete the reserves and then ran 4 x 400m @ 3:20, 4 x 300m @ 3:10, 4 x 200m @ 3:00 pace. Waited until the heartrate dropped to below 100bpm before commencing the next rep. Took less than 60 seconds to recover during the 400s and crept out to about 90 seconds during the end of the session. Felt good.
———————————————————-
Fri- 13km :: 1:00 :: Easy
Legs were tired so decided to take it a little easier today. Ran out to the lakes and put in 2.5km of marathon effort fartlek and headed back to work. Strong headwind and finished in the need of food...
———————————————————-
Sat- pm) 11km :: 0:55 :: Easy
Legs felt dead at the start. At the 1km mark I almost walked. At the 1.5k mark I almost turned right and cut the run to 3k. At the 3k mark I almost called it an out'n'back 6k'er and turned around. But I kept on going and by the time I'd gone under the underpass signalling the return leg I felt amazingly better.
———————————————————-
Sun- REST DAY
Not a planned rest day but the event of getting our 2 year old into his new bed took nearly all day to buy a new mattress and bedding. But the look on his face made it all worthwhile. Legs felt great...
———————————————————-
Running total: ~123kms for the week
A better week...
Monday, July 6, 2009
Marathon in doubt...
Not sure whether to run Cities or not. Maybe concentrate the training on other long events...
Thankfully the motivation is starting to be found and hopefully I can string together some good training weeks.
———————————————————-
mon- 26.3km :: 2:04 (2 runs)
am) 13.01km :: 1:06:41 Ez pace (5:08/km)
Hovering around 0 degrees C and I struggled from the get go. Legs sore from yesterday's thrashing.
pm) 13.3km :: 58:09 Ez (4:23/km)
Things felt better at lunch. Rolled through with about 4km at Marathon Pace.
———————————————————-
Tue- 10.25km :: 45:25 Ez pace
Out for an easy run hoping that the legs will feel better for tomorrow's quality session. Calves are feeling tight.
———————————————————-
Wed-
———————————————————-
Thu- 16km :: 1:19 :: Hills
Hill repeats around Leonay. Two big loops of Sanctuary Dr/Cliffbrook followed up with 6 x 30sec hill sprints. Legs toasted.
———————————————————-
Fri- 10.6km :: 0:52 :: Intervals
A good interval session. Not much planned starting out but ran 2 x 1200m (~4min), 1 x 800+m (~3min), 3 x 600m (~2:00), 1 x 1min fast (about 330m) w/ descending recovery starting at 2:30.
———————————————————-
Sat- 13.83km :: 1:01 :: Tempo
Third hard day in a row and my legs definitely felt it. Planned on running a hard 10k but after 3km running around 3:50 pace my legs rebelled and I was happy to fall back to marathon effort. Finished the 10km in around 41 minutes. Shouldn't have expected much considering the previous day's efforts.
———————————————————-
Sun- 19.0km :: 1:30 :: Longish
Sad to call this my long run but by the time I eventually got out for this run I was more looking forward to the day being over. Hips and lower back felt tight and sore. After the run took Monty (the dog) out for a little walk. He wanted to run but I didn't...
———————————————————-
Total running: ~96kms for the week
Slowly picking the volume back up. Added in some quality which felt good. Need to get out of my comfort zone and start pushing myself harder from time to time...
Thankfully the motivation is starting to be found and hopefully I can string together some good training weeks.
———————————————————-
mon- 26.3km :: 2:04 (2 runs)
am) 13.01km :: 1:06:41 Ez pace (5:08/km)
Hovering around 0 degrees C and I struggled from the get go. Legs sore from yesterday's thrashing.
pm) 13.3km :: 58:09 Ez (4:23/km)
Things felt better at lunch. Rolled through with about 4km at Marathon Pace.
———————————————————-
Tue- 10.25km :: 45:25 Ez pace
Out for an easy run hoping that the legs will feel better for tomorrow's quality session. Calves are feeling tight.
———————————————————-
Wed-
———————————————————-
Thu- 16km :: 1:19 :: Hills
Hill repeats around Leonay. Two big loops of Sanctuary Dr/Cliffbrook followed up with 6 x 30sec hill sprints. Legs toasted.
———————————————————-
Fri- 10.6km :: 0:52 :: Intervals
A good interval session. Not much planned starting out but ran 2 x 1200m (~4min), 1 x 800+m (~3min), 3 x 600m (~2:00), 1 x 1min fast (about 330m) w/ descending recovery starting at 2:30.
———————————————————-
Sat- 13.83km :: 1:01 :: Tempo
Third hard day in a row and my legs definitely felt it. Planned on running a hard 10k but after 3km running around 3:50 pace my legs rebelled and I was happy to fall back to marathon effort. Finished the 10km in around 41 minutes. Shouldn't have expected much considering the previous day's efforts.
———————————————————-
Sun- 19.0km :: 1:30 :: Longish
Sad to call this my long run but by the time I eventually got out for this run I was more looking forward to the day being over. Hips and lower back felt tight and sore. After the run took Monty (the dog) out for a little walk. He wanted to run but I didn't...
———————————————————-
Total running: ~96kms for the week
Slowly picking the volume back up. Added in some quality which felt good. Need to get out of my comfort zone and start pushing myself harder from time to time...
Subscribe to:
Posts (Atom)