training week (8-14/11/2010):
mon: rest day - cross-training
- felt like i bruised my heel yesterday during my arvo run and together with my tight achilles decided to try something different. so hit the gym and jumped on the elliptical thingy for 45mins. didn't feel very manly so set it to a hill workout program and upped the intensity close to max. was overtaken by the fit old lady next to me up the incline and was forced to set the intensity back to a more modest level - hid the panel with my towel in shame. note to self - pay some respect for activities other running. heel and achilles felt good with reduced impact so tested it out on the treddy and ran 15mins with the incline at 10-15%. cruised the speed with heartrate less than 70%mhr feeling good.
tue: 11k w/ tempo intervals (55min) // 17k easy (1:17:36) // 15k (1:06) steady
- after yesterday's rest day decided to try and squeeze in a bit more running. first run felt good so put in 8-10x500m threshold efforts with 500m steady just to break it up. second run was a bit longer than planned around work as i decided to explore more territory. third run was a couple of laps in and around centennial park (sydney) while waiting for the teenagers to attend their hordern pavillion concert. ran too hard but was excited to see all the runners out there. included a couple of surprisingly good hills. made it back to the car and consumed the best post-run food. dinner one - fruit salad and dinner two - biggest salad (spinach, cos, mushroom, caps, cuke and mango with balsamic vinegar) i've ever seen thanks to my wife. i was stuffed but two hours later i was dreaming of food and hoping the concert would soon finish.
wed: 14k easy run
- started out running around the river again but bored with the idea i headed for the heights. found some quiet back streets but wilted in the heat. this humidity is draining me. have to start carrying a water bottle...
thu: 15k easy run (1:12)
- strapped on the heartrate monitor to forced myself not to exceed my aerobic threshold. felt hotter than it should due to himidity. made sure i stopped at each watering spot, drank and drenched the hat. surprised at the splits considering the effort recorded on the polar. tried running slower but lost form. all splits within 1-2sec of each other. hoping for cooler conditions at c2k but planning for heat. added water spray bottle to equipment list. perhaps my 3yo can man the water blaster and have some fun shooting me as i run along.
- scout night tonight but thinking about heading out for a few hours from 10pm on to rack up a long run and build some confidence that i can go the distance.
fri: 2 x 15+k runs
sat: 40min easy run
- started out on the road but turned back with achilles pain. frustratingly drove down to the oval to see if running on the grass would be better. thankfully it was and i was able to run for an hour easy without pain or discomfort. at the hour mark boredom set in so ran the last hour as 400m steady (88-90sec)/45sec easy (~100m).
weekly total: ~140km run
sun: 2hr easy run w/ intervals
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