'ith nervous anticipation i went on the computer last saturday to check whether my name was on the confirmed entrants list for this years C2K. i was not expecting the list to be published but the page update confirmed my entry has been excepted. blind terror followed...
for those that don't know C2K or rather Coast to Kosciuszko is a 246km ultra marathon race from the beach in Eden to the highest point of Australia the summit of Mount Kosciuszko. i feel tired just contemplating that thought.
training/fitness update:
for the last few months - OK probably since TNF100 in May i've been plodding along, regurgitating my usual training week of around 100km monday-friday with another run or two over the weekend dependent upon my motivation and desire to get out of bed for a typical weekly mileage somewhere in the 110-140km range. i've also been commuting to work and back a few times a week on the bike and on average squeezed in a spin class or two just for the variety and which also provides a way of working hard when the body is feeling a little ragged after a few too many runs. i've also been on an adventure with sleep train for some added variety.
increasing mileage
since i put in my appllication for C2K i have been slowly creeping up the mileage but nothing serious as i had low expectations for actually being accepted this year - but you never can be too sure can you?
over the last 8-9 days my daily average has crept up from around the usual 20km/day closer to 30km/day and i'm excited to report that i've already felt an increase in fitness. i'm hoping when i go beyond 200km/week i have the same sort of experience i had before TNF in 2008.
i'm not going crazy with the long runs or weekly mileage just aiming to be consistent and include a couple of runs around the 30-40km distance, a few in the 20-30km range and the remainder recovery runs in the 10-20km.
this weekend i'll get out for something a little longer - but how long is too long? 50-60km or perhaps i need to go out and work on something a little longer. what about back-to-back long runs? nothing planned or set in stone and no schedule to work off. no quality sessions planned either but i'll make sure to include some short sprints or fartlek when i'm feeling good to help with the leg turnover.
training week (12-17/10/2010):
mon: 1 ride; 12km recovery run
tue: 1 ride; 2 runs totalling 30km (10k easy/20k moderate)
wed: 2 runs totalling 30+km(12+k easy/18k moderate run)
thu: 2 runs totalling 27km (10k easy/17k moderate)
fri: 18k easy
sat: 25k run (2:00)
sun: 32km run (2:30)
total: run ~174km - 10 runs; 2 rides
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Sunday, October 17, 2010
Wednesday, September 8, 2010
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:
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:
Wednesday, December 9, 2009
a month to go...
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.
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.
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...
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?
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.
Thursday, May 14, 2009
almost there...
the taper is almost complete - only one more day to go until race time. not really sure how to feel about this race. i was excited when i first thought about training for and running the north face 100. but over the last few weeks my motivation and desire have waned. this is a pattern i repeat often and an area where i need to work on before my next event.
i thought i had better post what i have done this week before i forget. shit already forgotten most of the details with other stuff going on in life i've overlooked my need to keep track of my runs and workouts. can't remember anything from the week before shame on me...
training summary:
saturday: 30 minute run with dog
i was planning on going out for a long run but after soccer i needed to go and buy a new washing machine.
sunday: mother's day classic 8k
ran 8km with my wife and had a great time. even better was seeing my 7 year old daughter run every step of the 4kms with a big smile on her face. a nice big breakfast in manly followed. again i planned on getting in a longer run later that afternoon but it didn't happen.
felt good this morning and was running well in my new shoes which i picked up in manly yesterday.
tuesday: 75 mins around lakes w/ shortened interval session (2x1200m)
felt ok. ran a couple of intervals around 3:25-3:30 pace. cut session short when i started feeling a hot spot developing on the ball of my foot.
wednesday: 45 mins around nepean river / soccer coaching (pm)
felt like a slug. nothing - no energy, no power, but was moving along ok.
thursday: 60 min yoga session / no run today
woke up early with my wife and we did a power yoga session before the kids got up. struggled at the start with how much flexibility and balance i have lost due to all the running i have done of late. will embark on the big goal of developing my strength, flexibility and balance through consistent yoga practice starting next week.
friday: 20 min easy run
got out before work for an easy out and back. ankles are a little stiff from yoga yesterday. added a couple of surges on the way back trying to loosen up my hips. feeling ok but not great.
will add a few more carbs into the diet today but won't go overboard. as long as i keep taking in nutrition during the race tomorrow everything will be alright.
i thought i had better post what i have done this week before i forget. shit already forgotten most of the details with other stuff going on in life i've overlooked my need to keep track of my runs and workouts. can't remember anything from the week before shame on me...
training summary:
saturday: 30 minute run with dog
i was planning on going out for a long run but after soccer i needed to go and buy a new washing machine.
sunday: mother's day classic 8k
ran 8km with my wife and had a great time. even better was seeing my 7 year old daughter run every step of the 4kms with a big smile on her face. a nice big breakfast in manly followed. again i planned on getting in a longer run later that afternoon but it didn't happen. monday: 75 mins around the nepean lakes regatta centre
felt good this morning and was running well in my new shoes which i picked up in manly yesterday.
tuesday: 75 mins around lakes w/ shortened interval session (2x1200m)
felt ok. ran a couple of intervals around 3:25-3:30 pace. cut session short when i started feeling a hot spot developing on the ball of my foot.
wednesday: 45 mins around nepean river / soccer coaching (pm)
felt like a slug. nothing - no energy, no power, but was moving along ok.
thursday: 60 min yoga session / no run today
woke up early with my wife and we did a power yoga session before the kids got up. struggled at the start with how much flexibility and balance i have lost due to all the running i have done of late. will embark on the big goal of developing my strength, flexibility and balance through consistent yoga practice starting next week.
friday: 20 min easy run
got out before work for an easy out and back. ankles are a little stiff from yoga yesterday. added a couple of surges on the way back trying to loosen up my hips. feeling ok but not great.
will add a few more carbs into the diet today but won't go overboard. as long as i keep taking in nutrition during the race tomorrow everything will be alright.
Monday, February 9, 2009
Training log: 2-8 Feb
Another week, four more weeks of training time to go.
monday:
am) easy run - 9k
pm) easy run - 11k
Well not so easy running up Mitchell's Pass in the heat. Legs felt good.
tuesday:
am) easy 14k
noon) easy 8k
pm) easy 11k
wednesday:
noon) easy 8k
Lunch run out and back. Hot!
thursday:
am) 10k easy
Easy run around home in the morning before work.
pm) 17k w/ intervals (7 x 4' w/ 2-3' easy)
Solid run with Sleep Train in the National Park. Ran the first 4 repeats uphill averaging about 3:40-3:50 pace and on the turn around I averaged 3:20-3:30. Waited for the change to come to drop the temperature down from the high 30C's but no such luck. Started feeling cold and shaky during the last 10-20mins which wasn't good.
friday:
am) easy 7k (0:35)
saturday:
am) long run 35k (2:50)
Ran down to Penrith and ran out to the Lakes before a lap of the river and back home. Ran a few kms at marathon pace but found it hard with the humidity and heat as it continued to build up through the run.
sunday:
am) fartlek 11k
Tired of running slow today so fought for a slightly faster pace around tempo effort.
total: 141km running
monday:
am) easy run - 9k
pm) easy run - 11k
Well not so easy running up Mitchell's Pass in the heat. Legs felt good.
tuesday:
am) easy 14k
noon) easy 8k
pm) easy 11k
wednesday:
noon) easy 8k
Lunch run out and back. Hot!
thursday:
am) 10k easy
Easy run around home in the morning before work.
pm) 17k w/ intervals (7 x 4' w/ 2-3' easy)
Solid run with Sleep Train in the National Park. Ran the first 4 repeats uphill averaging about 3:40-3:50 pace and on the turn around I averaged 3:20-3:30. Waited for the change to come to drop the temperature down from the high 30C's but no such luck. Started feeling cold and shaky during the last 10-20mins which wasn't good.
friday:
am) easy 7k (0:35)
saturday:
am) long run 35k (2:50)
Ran down to Penrith and ran out to the Lakes before a lap of the river and back home. Ran a few kms at marathon pace but found it hard with the humidity and heat as it continued to build up through the run.
sunday:
am) fartlek 11k
Tired of running slow today so fought for a slightly faster pace around tempo effort.
total: 141km running
Monday, January 26, 2009
Training log: 26 Jan - 1 Feb
Another week closer to 6FT and my fitness is far from where I would like it to be this close to the event.
I was flicking through my training log from last year and I saw that I had already had a couple of good long runs including Beyond the Black Stump run and the 43km Australia Day Fatathon. Yesterday while running a short run in the National Park while everyone went off and ran 30-43km I was thankful that I was only going short. I am feeling negative about my running. While I'm motivated to train I'm just not fired up to run. It's just not coming as easily as it has in the past. Enough already, stop wasting your time worrying about fitness and running times and go and get training!!!!
monday:
am) Easy run - 20km (1:40)
I thought there were runners in drag - that was until I realised what looked like a dress was actually an Australian Flag draped around a runner.
When the alarm went off early to get up, I slept in. I had planned to head out for a long run in the bush before meeting my fellow CR brethren at the gates of the National Park for what is becoming a classic run but I decided to sleep in and get up at a more civilised hour. I wasn't feeling all that well when I did finally get up and I was hoping that I would feel a little better by the time I drove down to Glenbrook. It was great to see all the other CR's and after a rendition of the anthem I ran easy up to the gate and then headed back down the singletrack to wish everyone a good day before heading back to the car. Still not feeling strong on the hills.
Maybe I should give my legs some rest and allow them to recover and build some strength before hitting the hills again. What I know in training and from experience I often fail to put into practice until something as sinister as an injury forces me to start running some easy recovery runs or dare I say it - take a day off. What do you do on a day off? Maybe I should dust off the bike and start riding again.
tuesday:
am) Easy run - 25.2km (2:02)
Finally a change in the weather. Woke up to the sound of rain and headed out for an easy run up to Winmallee and back. Wore the heartrate monitor to make sure that I kept it all in my easy, aerobic zone. Finished feeling fatigued but knowing that I have could have kept going which was exactly how I wanted to feel after this run.
pm) Easy run - 12k
Easy run home.
wednesday:
am) Easy run to work - 10k (0:42)
Felt a little tired at the start of the run but starting running strongly over the last 5km.
pm) Easy run home - 10k (0:54)
Felt good running from Emu Plains up Mitchells Pass. Cruised the final 2k home to try and cool down. Ended up in a cold bath.
thursday:
am) easy run - 5k (0:22)
pm) workout - 17k (~1:40)
Hard session with the Sleep Train in the National Park. It was about 34-35C when we started out and by the time I had ended the final set I was about ready to keel over. Great run and one I need to repeat weekly. Legs had that nice 'I've been worked' ache after which is something I haven't experienced for some time.
friday:
am) easy run - 9k (0:47) + 10k (0:44) - Glenbrook oval + run to work
Met Simon for an early run. Cruised through a 2km warmup, ran a couple of 100m strides, ran some 400s starting out at 75sec and finishing up with a final 400m in 66sec (haven't run that quickly for about 3 years), cooled down with some more strides and some drills (butt kicks, high knees, skipping etc). After a short stopover at home to pick up my work clothes and have a large drink I ran the 10k to work. Felt suprisingly good but legs were heavy with fatigue.
pm) easy run - 10k (0:54) - work to home
There was nothing easy about this run. It was hot and the climb up Mitchells left me feeling rather fried.
saturday:
am) Easy 6k
I planned to do more but ran out of time before I needed to head out for the day.
sunday:
am) Long 31k (2:30) - National Park run
Ran from home into the National Park via Glenbrook up to the Oaks gate and back down to Euroka via Bennetts Ridge Fire Trail. Felt ordinary in the first hour, good for the second and then bonked on the climb up from the weir. The last 30 minutes was a struggle. Passed Whippet Gal on her way into the park.
summary:
Running total: 165km
I was flicking through my training log from last year and I saw that I had already had a couple of good long runs including Beyond the Black Stump run and the 43km Australia Day Fatathon. Yesterday while running a short run in the National Park while everyone went off and ran 30-43km I was thankful that I was only going short. I am feeling negative about my running. While I'm motivated to train I'm just not fired up to run. It's just not coming as easily as it has in the past. Enough already, stop wasting your time worrying about fitness and running times and go and get training!!!!
monday:
am) Easy run - 20km (1:40)
I thought there were runners in drag - that was until I realised what looked like a dress was actually an Australian Flag draped around a runner.
When the alarm went off early to get up, I slept in. I had planned to head out for a long run in the bush before meeting my fellow CR brethren at the gates of the National Park for what is becoming a classic run but I decided to sleep in and get up at a more civilised hour. I wasn't feeling all that well when I did finally get up and I was hoping that I would feel a little better by the time I drove down to Glenbrook. It was great to see all the other CR's and after a rendition of the anthem I ran easy up to the gate and then headed back down the singletrack to wish everyone a good day before heading back to the car. Still not feeling strong on the hills.
Maybe I should give my legs some rest and allow them to recover and build some strength before hitting the hills again. What I know in training and from experience I often fail to put into practice until something as sinister as an injury forces me to start running some easy recovery runs or dare I say it - take a day off. What do you do on a day off? Maybe I should dust off the bike and start riding again.
tuesday:
am) Easy run - 25.2km (2:02)
Finally a change in the weather. Woke up to the sound of rain and headed out for an easy run up to Winmallee and back. Wore the heartrate monitor to make sure that I kept it all in my easy, aerobic zone. Finished feeling fatigued but knowing that I have could have kept going which was exactly how I wanted to feel after this run.
pm) Easy run - 12k
Easy run home.
wednesday:
am) Easy run to work - 10k (0:42)
Felt a little tired at the start of the run but starting running strongly over the last 5km.
pm) Easy run home - 10k (0:54)
Felt good running from Emu Plains up Mitchells Pass. Cruised the final 2k home to try and cool down. Ended up in a cold bath.
thursday:
am) easy run - 5k (0:22)
pm) workout - 17k (~1:40)
Hard session with the Sleep Train in the National Park. It was about 34-35C when we started out and by the time I had ended the final set I was about ready to keel over. Great run and one I need to repeat weekly. Legs had that nice 'I've been worked' ache after which is something I haven't experienced for some time.
friday:
am) easy run - 9k (0:47) + 10k (0:44) - Glenbrook oval + run to work
Met Simon for an early run. Cruised through a 2km warmup, ran a couple of 100m strides, ran some 400s starting out at 75sec and finishing up with a final 400m in 66sec (haven't run that quickly for about 3 years), cooled down with some more strides and some drills (butt kicks, high knees, skipping etc). After a short stopover at home to pick up my work clothes and have a large drink I ran the 10k to work. Felt suprisingly good but legs were heavy with fatigue.
pm) easy run - 10k (0:54) - work to home
There was nothing easy about this run. It was hot and the climb up Mitchells left me feeling rather fried.
saturday:
am) Easy 6k
I planned to do more but ran out of time before I needed to head out for the day.
sunday:
am) Long 31k (2:30) - National Park run
Ran from home into the National Park via Glenbrook up to the Oaks gate and back down to Euroka via Bennetts Ridge Fire Trail. Felt ordinary in the first hour, good for the second and then bonked on the climb up from the weir. The last 30 minutes was a struggle. Passed Whippet Gal on her way into the park.
summary:
Running total: 165km
Thursday, January 22, 2009
week whatever...
Is it 8 weeks to go? Not paying attention....where have I been?
Now what have I been up to? Now let me think.... what day is it?
OK here we go...
Sunday:
Long run with the Sleep Train.
Watching ST take to those hills and over the last 9km was a sight to behold. I need to train more!
Monday:
Easy run around the river
Tueday:
AM) Longer run to work w/ some short hill reps
PM) death run in the heat but felt OK up the climb. Enjoyed the a/c comfort at the top of the climb. Thanks Sean!
Wednesday:
Easy run with strides.
Thursday:
AM) Trail run - Glenbrook shops-Mt Portal Lookout return.
PM) Easy run w/ short speed variations
Friday:
AM) Track session w/ long cool down. Better than last week with 2-3 sec improvement over 400m.
PM) Hard crazy session in the heat (OK haven't gone out yet but I'm feeling it)
What's planned for the upcoming long weekend.
Saturday:
AM) Easy run
PM) Mt Portal repeats
Sunday:
AM) Recovery day - run 1hr
Summary: about 161km of running
Now what have I been up to? Now let me think.... what day is it?
OK here we go...
Sunday:
Long run with the Sleep Train.
Watching ST take to those hills and over the last 9km was a sight to behold. I need to train more!
Monday:
Easy run around the river
Tueday:
AM) Longer run to work w/ some short hill reps
PM) death run in the heat but felt OK up the climb. Enjoyed the a/c comfort at the top of the climb. Thanks Sean!
Wednesday:
Easy run with strides.
Thursday:
AM) Trail run - Glenbrook shops-Mt Portal Lookout return.
PM) Easy run w/ short speed variations
Friday:
AM) Track session w/ long cool down. Better than last week with 2-3 sec improvement over 400m.
PM) Hard crazy session in the heat (OK haven't gone out yet but I'm feeling it)
What's planned for the upcoming long weekend.
Saturday:
AM) Easy run
PM) Mt Portal repeats
Sunday:
AM) Recovery day - run 1hr
Summary: about 161km of running
Thursday, January 15, 2009
9 weeks to go...
Trying to get back into it this week. I've told people in the past that it takes me about 9 weeks to get myself into running shape. Hope I'm right this time.
It has been a hard week of running due to the high temperatures that we have been experiencing. Two days over 40 degrees Celsius and another in the high 30s have made some of the sessions much harder than they would have been otherwise.
I have had a couple of good sessions this week as I have caught up and run with some running buddies. The first of the week was a great hill session with Sean on Tuesday where we went to our secret training spot and proceeded to grind our way through 30 minutes of up and down. I was happy that I was running times close to what I did last time we were here and I even managed to finish up with two extra climbs. Awesome!!
This morning (Friday) I caught up with Simon for an early start. We headed down to the local track and knocked a couple of 400m repeats. Again not as fast as last time I was there but a good start all round.
This weekend I am planning on heading out with the Sleep Train in the National Park and I am really looking forward to it. The run planned is one of the coolest runs that I do when I am training for an event. It involves lots of steady climbing and I have been told that we will cover at around 37km. However by the time we get to the end of the planned run I'll still be over 10km away from my car. The Sleep Train is in good form so I may not be in the best of shape to go the extra distance but we'll see... maybe he'll take it easy on me!
It has been a hard week of running due to the high temperatures that we have been experiencing. Two days over 40 degrees Celsius and another in the high 30s have made some of the sessions much harder than they would have been otherwise.
I have had a couple of good sessions this week as I have caught up and run with some running buddies. The first of the week was a great hill session with Sean on Tuesday where we went to our secret training spot and proceeded to grind our way through 30 minutes of up and down. I was happy that I was running times close to what I did last time we were here and I even managed to finish up with two extra climbs. Awesome!!
This morning (Friday) I caught up with Simon for an early start. We headed down to the local track and knocked a couple of 400m repeats. Again not as fast as last time I was there but a good start all round.
This weekend I am planning on heading out with the Sleep Train in the National Park and I am really looking forward to it. The run planned is one of the coolest runs that I do when I am training for an event. It involves lots of steady climbing and I have been told that we will cover at around 37km. However by the time we get to the end of the planned run I'll still be over 10km away from my car. The Sleep Train is in good form so I may not be in the best of shape to go the extra distance but we'll see... maybe he'll take it easy on me!
Tuesday, November 25, 2008
Training 24-30 November
I have been going over my training log to see what worked for me when I reached my peak level of fitness prior to July's marathon and August's ultra. Doesn't appear to be any real secrets in there. Moderate consistent weekly volume, a couple of medium distance runs greater than 100 minutes in length and at least two to three good marathon specific long workouts per week for nine weeks.
But after the event is over and you've been training hard for a few months leading up to it. How do regain your motivation to increase the volume and intensity of training? This is the question that I have been asking myself on a daily basis and I have been falling short of an answer. Well that has now changed and I have finally found what I was looking for. An epic bush run of almost mammoth proportions. Lots of vertical gain and trackless Australian bush. The cloud of apathy has been blown away.....time to get training!
Monday:
PM: Easy run - 12k (0:50)
Easy run around work.
Tuesday:
AM: Easy run - 10k (0:44)
Easy run to work carrying a full load of work clothes and food. The running felt smoother than it has in months.
PM: Easy run - 19.3k (1:30)
To make up for my lack of endurance at the moment I decided to add a few kilometres to my run home. I felt great for the first 7-8km. My legs felt loose and the effort felt very easy. I checked my heartrate and was happy that I was running below MAF heartrate and the pace was around 4:30 pace - a good sign that my fitness is improving.
I started to feel the effort at about the 10k mark when the ground started pointing in an upwards direction and just settled into it trying to keep the HR below threshold. While the effort was there and I was tiring I managed to feel strong throughout the run which encouraged me to deviate the run onto some nice singletrack and stairs in the Knapsack gully.
A couple of days like this and a big run on the weekend and my fitness will quickly improve.
Wednesday:
Easy run - 14km (1:04)
Went out for an easy run around work. Felt good considering what my legs felt like after last night's run. Threw in a couple of fast surges near the end to loosen up the legs.
Saturday:
PM: Moderate run - 5k (0:20)
Thought I had better get out and log a run. After an easy warmup tried to run sub 4min pace for 3k. Threw in a few surges to finish up.
Sunday:
AM: Easy run - 18k (1:25)
My excuse for a long run. I was hoping to run for longer than this but when I woke up I wasn't too excited to lace up the shoes and head out the door. My wife convinced me to head out and she would pick me up on the way. Took about 75 minutes before I started feeling OK.
Week total:
Logged about 130km of running. Still lacking a long run. Next week's goal!
But after the event is over and you've been training hard for a few months leading up to it. How do regain your motivation to increase the volume and intensity of training? This is the question that I have been asking myself on a daily basis and I have been falling short of an answer. Well that has now changed and I have finally found what I was looking for. An epic bush run of almost mammoth proportions. Lots of vertical gain and trackless Australian bush. The cloud of apathy has been blown away.....time to get training!
Monday:
PM: Easy run - 12k (0:50)
Easy run around work.
Tuesday:
AM: Easy run - 10k (0:44)
Easy run to work carrying a full load of work clothes and food. The running felt smoother than it has in months.
PM: Easy run - 19.3k (1:30)
To make up for my lack of endurance at the moment I decided to add a few kilometres to my run home. I felt great for the first 7-8km. My legs felt loose and the effort felt very easy. I checked my heartrate and was happy that I was running below MAF heartrate and the pace was around 4:30 pace - a good sign that my fitness is improving.
I started to feel the effort at about the 10k mark when the ground started pointing in an upwards direction and just settled into it trying to keep the HR below threshold. While the effort was there and I was tiring I managed to feel strong throughout the run which encouraged me to deviate the run onto some nice singletrack and stairs in the Knapsack gully.
A couple of days like this and a big run on the weekend and my fitness will quickly improve.
Wednesday:
Easy run - 14km (1:04)
Went out for an easy run around work. Felt good considering what my legs felt like after last night's run. Threw in a couple of fast surges near the end to loosen up the legs.
Thursday:
AM: Easy run (to work) - 13.6k (1:03) w/ 3k MP (heartrate) in 4:02, 4:05, 4:06
Met up with Sean this morning for a nice easy run down Mitchell's Pass before departing on our separate ways. Me to work and Sean back up the hill. I had the easier option. Felt good throughout the run and was happy with the MP effort as I seemed to running up a gentle incline following the river. Recovery between runs is improving but the energy is still a little lacking.
PM: Easy run (to home) - 13.22k (1:10)
Tough run home. Trying to get in as many hills as possible I decided to run up on the trails through to Lapstone Station, back down Lapstone Hill on the highway and up Mitchell's Pass. By the time I reached the top of MP I was trashed. Grabbed the hose and doused my legs for about 10 minutes. Felt good.
Friday:
AM: Easy run (to work) - 10k (0:47)
Saturday:
PM: Moderate run - 5k (0:20)
Thought I had better get out and log a run. After an easy warmup tried to run sub 4min pace for 3k. Threw in a few surges to finish up.
Sunday:
AM: Easy run - 18k (1:25)
My excuse for a long run. I was hoping to run for longer than this but when I woke up I wasn't too excited to lace up the shoes and head out the door. My wife convinced me to head out and she would pick me up on the way. Took about 75 minutes before I started feeling OK.
Week total:
Logged about 130km of running. Still lacking a long run. Next week's goal!
Wednesday, November 12, 2008
Training 10-16 November
While away in Thailand for two weeks I took an opportunity to take a break from running. It may have been a mistake as I am finding it very hard to get back into it.
Monday:
AM: Easy run around home - 8.86km, 43:16, 4:53 pace
PM: Easy run to Riverloop plus Leonay - 11.53km, 54:39, 4:44 pace
Tuesday:
PM: Easy run - 13.14km, 1:01:56, 4:43 pace.
Tough run later in the day up to Warrimoo via the trails behind the tip. The hills seemed much steeper than I remember which really highlighted my lost fitness.
Wednesday:
AM: Easy run - 10.01km, 46:10, 4:37 pace
Ran to work with the pack full of work clothes and food. Felt OK.
PM: Easy run - 12.82km, 1:12:28, 5:39 pace
The run home was brutal. The heat had already topped out at 30degC when I stepped out the door. As I hit the first climb up to Lapstone Station I was beat. Fell into a regular walk/run pattern but by the time I hit the Glenbrook Caltex I was toast and running on fumes. Grabbed a gatorade, downed immediately and proceeded to run home. Took about an hour to cool down.
Thursday:
PM: Fartlek (unstructured) - 8km, :36
Parked the car at the lagoon and planned on running down to glenbrook oval to run intervals but when I got there it was being used. Thought about running around the trails around Knapsack and headed that way but ended up at the soccer ovals there and decided to just run some fast laps of the perimeter. Was hoping to take it out easy but mistakingly went out too hard. Ran 4 long laps and 2 shorter laps before deciding to head back to the car and call it quits.
Splits:
500m, 1:35, 3:12 pace
460m, 1:32, 3:21
471m, 1:32, 3:16
466m, 1:34, 3:22
243m, 0:43, 2:58
253m, 0:43, 2:50
Friday:
AM: Easy run - 0:55
Parked the car at work and ran to the nearest oval. Decided to thrown in a few faster laps around the 400m track - 800m in 2:51, 400m in 1:26, on road - 800m in 2:53, 650m in 2:19. Wore the HR monitor and found my max HR dropped after each repeat at similar effort. Didn't push hard and aimed to run no quicker than 84 seconds/400m to keep the effort in check. Finished up with a nice easy jog along the river.
Saturday:
AM: Easy run - 6.4km, 27:59 (4:22 pace)
PM: Easy run with wife and dog - 5.5km, 33:21
Sunday:
AM: Hill session - 14km, 1:19
Drove down to the river to meet Mister G for our first run together in ages. While waiting I managed to put in a nice easy 2km warmup along the trail that follows the river. After another 4-5 kms of easy running we arrived at The Sanctuary Drive to start our hill session. I worked hard but took it relatively easy until the last. During the cooldown back to the car we put in 1km of 100m fast, 100m walk to help loosen up the legs. Felt good. Will aim for 8-10 repeats next time out building to about 15-20 over the next few months.
Hill reps:
260m, 1:22
264m, 1:25
267m, 1:28
269m, 1:30
265m, 1:27
261m, 1:13
Week total: about 80km
Monday:
AM: Easy run around home - 8.86km, 43:16, 4:53 pace
PM: Easy run to Riverloop plus Leonay - 11.53km, 54:39, 4:44 pace
Tuesday:
PM: Easy run - 13.14km, 1:01:56, 4:43 pace.
Tough run later in the day up to Warrimoo via the trails behind the tip. The hills seemed much steeper than I remember which really highlighted my lost fitness.
Wednesday:
AM: Easy run - 10.01km, 46:10, 4:37 pace
Ran to work with the pack full of work clothes and food. Felt OK.
PM: Easy run - 12.82km, 1:12:28, 5:39 pace
The run home was brutal. The heat had already topped out at 30degC when I stepped out the door. As I hit the first climb up to Lapstone Station I was beat. Fell into a regular walk/run pattern but by the time I hit the Glenbrook Caltex I was toast and running on fumes. Grabbed a gatorade, downed immediately and proceeded to run home. Took about an hour to cool down.
Thursday:
PM: Fartlek (unstructured) - 8km, :36
Parked the car at the lagoon and planned on running down to glenbrook oval to run intervals but when I got there it was being used. Thought about running around the trails around Knapsack and headed that way but ended up at the soccer ovals there and decided to just run some fast laps of the perimeter. Was hoping to take it out easy but mistakingly went out too hard. Ran 4 long laps and 2 shorter laps before deciding to head back to the car and call it quits.
Splits:
500m, 1:35, 3:12 pace
460m, 1:32, 3:21
471m, 1:32, 3:16
466m, 1:34, 3:22
243m, 0:43, 2:58
253m, 0:43, 2:50
Friday:
AM: Easy run - 0:55
Parked the car at work and ran to the nearest oval. Decided to thrown in a few faster laps around the 400m track - 800m in 2:51, 400m in 1:26, on road - 800m in 2:53, 650m in 2:19. Wore the HR monitor and found my max HR dropped after each repeat at similar effort. Didn't push hard and aimed to run no quicker than 84 seconds/400m to keep the effort in check. Finished up with a nice easy jog along the river.
Saturday:
AM: Easy run - 6.4km, 27:59 (4:22 pace)
PM: Easy run with wife and dog - 5.5km, 33:21
Sunday:
AM: Hill session - 14km, 1:19
Drove down to the river to meet Mister G for our first run together in ages. While waiting I managed to put in a nice easy 2km warmup along the trail that follows the river. After another 4-5 kms of easy running we arrived at The Sanctuary Drive to start our hill session. I worked hard but took it relatively easy until the last. During the cooldown back to the car we put in 1km of 100m fast, 100m walk to help loosen up the legs. Felt good. Will aim for 8-10 repeats next time out building to about 15-20 over the next few months.
Hill reps:
260m, 1:22
264m, 1:25
267m, 1:28
269m, 1:30
265m, 1:27
261m, 1:13
Week total: about 80km
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