i haven't put in the work necessary to perform this weekend but i'm still hoping to have a good time. the north face was always the focus and i guess now is a good time to start preparing for it. does that mean i should forgo the taper and train through this weekends race or not? reduced training loads always mess with my sanity...
running with no watch or gadgets has really made keeping track of my running a somewhat meaningless task but i'll try and put something down from what i can last remember... which isn't a lot!
thursday: workout? - think it was a tempo effort - maybe 6k steady + 5k tempo + 6x200m fast // probably a second run in the morning or afternoon?
friday: slept in again (or did i?) - 2 x 10k runs - 1 easy, 1 tempo
saturday: planned to get out for a longer run but slept in again - 30mins easy at lunch
sunday: thought about running long but tired from the day before - ran workout 4x1km (~3:35/k), 4x500m (~1:40), 4x300m (in 50 something) - didn't feel hard but not really into it
while i haven't been keeping a training log i have been consistent with running between 20-35km per day during the week and except for the weekends not going as planned as i have been busy either working or with children's activities i'm still logging over 100km each week - probably closer to 150km without a long run which i'll start focusing on after six foot...
hopefully i'll have something more exciting to post from race week...
Sunday, March 7, 2010
Tuesday, March 2, 2010
almost a training week...
thought i had better post something here before people think that i've stopped running...
took a while to get over some health/fitness issues i experienced after bogong but things seem to be much better now and the training is starting to resemble something that looks like i might be training for something again. still struggling to run longer than 2 hours without wanting to quit but it's more of a mental issue than a physical issue thankfully. i'm enjoying getting out again but i've been battling boredom while out on my longer runs. better sort this out quickly so that i can put in the necessary miles for north face. the plan is for more than last year.
ok enough rambling...
training:
i've stopped wearing a watch or keeping track of my runs over the last 2 months but i'm sure that during the week i have been logging between 20-30km on most days. just out running with no structured quality... an hour here an hour there... mostly twice a day except on the weekends.
had a good run at lunch yesterday covering about 12km in around 51mins and while driving home with thoughts of heading out for another run (i was planning a hill session) i saw scambullant running loops around the local grass track and decided to give that a go. turned up past the high school and by the time i reached the oval scam was leaving so it looked like a solo effort was in order. first time on the track for as long as i remember and i wasn't expecting much. the legs were also a little tired from the lunch run which was only 4 hours prior but i was happily surprised with the outcome...
the unplanned session ended up being 4x800m (2'), 4x400m (1'), 4x200m (1' walk back to start)
4x800m
800m - 2:47
800m - 2:44
800m - 2:42
800m - 2:41
4x400m
400m - 1:21
400m - 1:12
400m - 1:16
400m - 1:17
4x200m
200m - 0:31
200m - 0:30
200m - 0:30
200m - 0:31
just compared this workout with a similar effort in september 2009 two weeks before world masters - surprising
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
felt better and better as the session went on. i have a real love/hate relationship with the track but i know i should get out there and do it if i hope to improve. i'll call this week one of my quest for speed and build up to a larger volume of workload. perhaps i should be tapering for 6ft sometime in the next week or so... racing always gets in the way!!!
took a while to get over some health/fitness issues i experienced after bogong but things seem to be much better now and the training is starting to resemble something that looks like i might be training for something again. still struggling to run longer than 2 hours without wanting to quit but it's more of a mental issue than a physical issue thankfully. i'm enjoying getting out again but i've been battling boredom while out on my longer runs. better sort this out quickly so that i can put in the necessary miles for north face. the plan is for more than last year.
ok enough rambling...
training:
i've stopped wearing a watch or keeping track of my runs over the last 2 months but i'm sure that during the week i have been logging between 20-30km on most days. just out running with no structured quality... an hour here an hour there... mostly twice a day except on the weekends.
had a good run at lunch yesterday covering about 12km in around 51mins and while driving home with thoughts of heading out for another run (i was planning a hill session) i saw scambullant running loops around the local grass track and decided to give that a go. turned up past the high school and by the time i reached the oval scam was leaving so it looked like a solo effort was in order. first time on the track for as long as i remember and i wasn't expecting much. the legs were also a little tired from the lunch run which was only 4 hours prior but i was happily surprised with the outcome...
the unplanned session ended up being 4x800m (2'), 4x400m (1'), 4x200m (1' walk back to start)
4x800m
800m - 2:47
800m - 2:44
800m - 2:42
800m - 2:41
4x400m
400m - 1:21
400m - 1:12
400m - 1:16
400m - 1:17
4x200m
200m - 0:31
200m - 0:30
200m - 0:30
200m - 0:31
just compared this workout with a similar effort in september 2009 two weeks before world masters - surprising
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
felt better and better as the session went on. i have a real love/hate relationship with the track but i know i should get out there and do it if i hope to improve. i'll call this week one of my quest for speed and build up to a larger volume of workload. perhaps i should be tapering for 6ft sometime in the next week or so... racing always gets in the way!!!
Wednesday, February 10, 2010
training for the next event
with the next event looming ever closer i'll be happy just to finish rather than compete (with myself and against the previous set goals). getting my body back together has been a longer and slower journey than i hoped. with each day of promise, a couple of days of darkness bookend any twinkle of hope and as the weeks have progressed fast finishing thoughts have been replaced with the desire just to make it through the day's training with more than just a getting it done attitude.
i need something else to re-establish my desire to keep on running...
yesterday's glimmer of hope.
1:20 run - 12k in 54mins, 5 x 40sec hard (~3:00 pace) w/ 1:20 easy, 15mins progressive climb from 6-13% (about 17-18km in total)
in desperate need of a long run though...
i need something else to re-establish my desire to keep on running...
yesterday's glimmer of hope.
1:20 run - 12k in 54mins, 5 x 40sec hard (~3:00 pace) w/ 1:20 easy, 15mins progressive climb from 6-13% (about 17-18km in total)
in desperate need of a long run though...
Sunday, January 24, 2010
6FT training
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...
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 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...
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.
Thursday, December 3, 2009
christmas came early
these arrived in the mail this week. can't wait to try them out on some local trails this weekend... hopefully i'll find the spirit of anton. maybe i'll even grow the beard back....
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