Training 5/9 - 11/9

i have written numerous blog posts in my head (even a manuscript or two) while out running but haven't actually felt like posting anything. i often get asked where my training update blog posts or race reports are but i'm better off reading through my sent messages on my phone to friends to find out what i've been up to lately. last night however after some messaging (SMS'ing, texting or whatever you call it) with Sean G i thought i might as well start focusing my training towards a goal (will settle on one soon and declare it in an upcoming post) and try and document my progress - well if sean's doing it again i may as well make a (re)start. at least i'll be able to reflect back upon my training and wonder where it all went wrong (or right?).

sun (5/9): pm- 20k run (~1:30), 15min easy cycling, 3 sets of leg presses - got bored with run. leg press weight was pathetic when i think back to my weightlifting days when i could almost bench twice that weight. i also weigh about the same now as i did then - WTF?

mon (6/9): am- 60min run w/ workout ? - 20min threshold, 2 x 800 + 8 x 30/30s - can't actually remember the details but i think it went something like that.

pm- 9k easy run in 41:05 - nothing remarkable about this run. hammies a little tight (from weights).

tue (7/9): am- 16k run (1:12:07) moderate - headed out about 30mins before usual 6am meetup with the BMMC to get in some extra distance. gave myself a flogging trying to catch them on the knapsack stairs 40 minutes later only to realise that i had mixed my tuesday run up with the thursday BMMC run. descended the stairs and maxed out going up mitchells pass to home. on my knees crawling through explorers estate hoping no runner would run past thinking i was an unfit newbie.

noon: 12k run (48:02) hard - wow what a rebound. ran solid thinking i was running conservatively but at the turn around (25mins) i decided to hit the gas running back in 23mins.

wed (8/9): noon- 38:33 struggle-fest - don't know what i was thinking when i headed out at lightning speed (ok more appropriately relatively fast pace). crashed at the 10min mark and survived the loop back to work.

pm: workout 10 x 400m on 2mins (session goal 80sec on/40sec off)

warmup: 1200m in 5:17 - felt ordinary so decided to just get into it. when tired, run fast!
session: 10x400m on 2min
1 - 79" (40" rest)
2 - 80 (40)
3 - 79 (41)
4 - 79 (40)
5 - 78 (40)
6 - 79 (40)
7 - 78 (40)
8 - 77 (41) - put the music on
9 - 79 (41)
10 - 79
cooldown: 14mins on the road

- parked at the oval on the way home with thoughts of either doing a session or running on the trails. felt lethargic and tired during the warmup so decided to just run some fast 400s and get it done. while i didn't have time to run an hour of quarter repeats (ala sleep train workout) i decided to run them at a hard-moderate effort and keep the recoveries to half the time of the repeat until i ran 10 or slowed down. mission accomplished made the 10 repeats under goal time and happy to finish feeling like i could keep rolling them out at that effort but i was starting to get tired. felt better during the cooldown than the warmup and was on a high all night.

thu (9/9): noon- 1h10 easy run - looped through the hills of leonay. had an ordinary patch just after 40mins which lasted a few minutes but then felt great over the rest of the run.

fri (10/0): noon- 11k easy (~48min) - planned to make it out for 60mins but felt tired and called it quits as the loop passed close to work. put it down to a serious lack of sleep.


pm- 30min easy run w/ 4x400m hard - planned easy run on the grass on the way home but decided whether a good thing or not to run some hard 400s. struggled against the wind but still managed to run them a little quicker than the other day. knocked them out in 78, 77, 74, 72sec. nice easy cooldown around the streets and i started feeling quite fresh. headed home with a need for food (or fruit smoothie)...

sat (11/9): recovery day - don't think anything will be logged while my wife is out of town. 

total: