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.
Tuesday, July 21, 2009
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...
Wednesday, July 1, 2009
Another week...
Started out the week with good intentions but slept in again. I have to stop making this a habit.
Monday: 16km (1:08) - 4:17 pace
I was attending a course at Blacktown so on the way home called into the M7 ops centre and ran and out and back along the marathon course. Started out way too quick (sub 3:50 pace) and paid the price. Finished strong but tired.
Tuesday: Nothing
Not enough time...
Wednesday: 10km (47:23) - 4:44 pace
Ran around Penrith. After an easy warmup ran 1.8k hard (3:44 pace), some 150m striders on the grass and ran back to work running 300m hard, 100m easy. Achilles and ankles are a little sore.
Thursday: am) 8.4km (37:45) - 4:30 pace
Finally got out for an early run and felt better than I expected to. Ran up to Warrimoo station and return. Nice and easy, feeling smoother.
pm) 10.6km (40:37)
Planned on going out easy but ended up running moderately hard as my legs felt good and just plain wanted to run a bit faster today. Knocked 3 minutes off my usual run from waterside park back to work.
Friday: lunch) 6km (25:35) - 4:17 pace
pm) 10.5km (44:18) - 4:13 pace
Ran a fartlek session around the river as 2 x 1km (3:48, 3:40) w/ 1km steady (4:04), 1k easy (~4:25), 600m (3:49 pace), 300m easy, 300m hard (3:39), 300m easy, 300hard (3:37), 1.8k cooldown (~4:20 pace).
Monday: 16km (1:08) - 4:17 pace
I was attending a course at Blacktown so on the way home called into the M7 ops centre and ran and out and back along the marathon course. Started out way too quick (sub 3:50 pace) and paid the price. Finished strong but tired.
Tuesday: Nothing
Not enough time...
Wednesday: 10km (47:23) - 4:44 pace
Ran around Penrith. After an easy warmup ran 1.8k hard (3:44 pace), some 150m striders on the grass and ran back to work running 300m hard, 100m easy. Achilles and ankles are a little sore.
Thursday: am) 8.4km (37:45) - 4:30 pace
Finally got out for an early run and felt better than I expected to. Ran up to Warrimoo station and return. Nice and easy, feeling smoother.
pm) 10.6km (40:37)
Planned on going out easy but ended up running moderately hard as my legs felt good and just plain wanted to run a bit faster today. Knocked 3 minutes off my usual run from waterside park back to work.
Friday: lunch) 6km (25:35) - 4:17 pace
pm) 10.5km (44:18) - 4:13 pace
Ran a fartlek session around the river as 2 x 1km (3:48, 3:40) w/ 1km steady (4:04), 1k easy (~4:25), 600m (3:49 pace), 300m easy, 300m hard (3:39), 300m easy, 300hard (3:37), 1.8k cooldown (~4:20 pace).
Saturday: Rest
Sunday: 10k Time Trial - 38:49
I don't know what I was thinking when I went out and decided to do this. Of course I went out too hard and paid the price through the second half. Ran the first 3k at around 3:45 pace and then the next 2k were both under 3:30 pace and that was how I came undone. The second 5k included two short walk breaks and a 2 minute+ positive split. Yay for pacing control!!!
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