training for six foot has commenced and i'm already too tired to update my blog on a more regular basis...
short summary: manage two good workouts last week but fell short of desired volume as an introduction to step-ups and lunges left my upper hamstrings and glutes particularly sore from friday till sunday. a sure sign that there is a definite weakness and need for these strengthening sessions. ended up cutting a workout over the weekend and shortened my long run to 2 hours with a finish in the creek.
hopefully this week i'll reach the volume that my body and mind will be happy with...
Sunday, January 24, 2010
Sunday, January 3, 2010
countdown to bogong...
last few weeks have been consistent (except last week but i’ll get to that shortly). the typical weekly routine has looked like the following (optimum week shown but generally only 90% compliance with not all runs completed)…
monday: 2 easy runs (1 road with strides, 1 trail)
tuesday: hill session (up & down for about 7-8km worth); easy run (pm)
wednesday: longer run of about 1h40 to 2 hours on the trail if possible (pm); easy run (am)
thursday: long intervals (30mins total). easy run (am or pm)
friday: recovery run
saturday: tempo/hill session; easy run
sunday: long run 2-4.5 hours easy
total weekly volume at a guess would be in the 135-180km range.
now on to last week (post-christmas)…
on boxing day (well technically it was the following day as i didn’t start the run until 12:30am) i drove up to wentworth falls to run a couple of laps of the BMMC hosted 12hr kedumba mountain run. after catching up with mister g just after starting out i discovered that only luis was on the trail so i pushed it with what vision i had (it was foggy at the top) making it to the bottom in 34 minutes which felt relatively easy but pushing it on the way back up to catch luis (just over 50 minutes) i twisted my ankle a little. it didn’t hurt at the time but over the next few days it began to worry me to the point that i had to shorten the furber steps run (wednesday) after the second climb. i also skipped to quality sessions on thursday and saturday to be on the safe side.
easy runs on thursday and friday left me feeling incredibly tired, sore and fatigued and i was worrying that the drive down to victoria wasn't worth the expense but after a good weekend of running (4.5 hours of training) things have begun to look up again.
my fitness and condition is not where i hoped it would be when i started my build for bogong a couple of months ago but at least it should give me a good platform to train for some early 2010 races.
now just have to get through this taper without doing something stupid...
monday: 2 easy runs (1 road with strides, 1 trail)
tuesday: hill session (up & down for about 7-8km worth); easy run (pm)
wednesday: longer run of about 1h40 to 2 hours on the trail if possible (pm); easy run (am)
thursday: long intervals (30mins total). easy run (am or pm)
friday: recovery run
saturday: tempo/hill session; easy run
sunday: long run 2-4.5 hours easy
total weekly volume at a guess would be in the 135-180km range.
now on to last week (post-christmas)…
on boxing day (well technically it was the following day as i didn’t start the run until 12:30am) i drove up to wentworth falls to run a couple of laps of the BMMC hosted 12hr kedumba mountain run. after catching up with mister g just after starting out i discovered that only luis was on the trail so i pushed it with what vision i had (it was foggy at the top) making it to the bottom in 34 minutes which felt relatively easy but pushing it on the way back up to catch luis (just over 50 minutes) i twisted my ankle a little. it didn’t hurt at the time but over the next few days it began to worry me to the point that i had to shorten the furber steps run (wednesday) after the second climb. i also skipped to quality sessions on thursday and saturday to be on the safe side.
easy runs on thursday and friday left me feeling incredibly tired, sore and fatigued and i was worrying that the drive down to victoria wasn't worth the expense but after a good weekend of running (4.5 hours of training) things have begun to look up again.
my fitness and condition is not where i hoped it would be when i started my build for bogong a couple of months ago but at least it should give me a good platform to train for some early 2010 races.
now just have to get through this taper without doing something stupid...
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