Bee Gees 1972 - Oh Yeah! (YouTube it)
98.2km @ 4:44 this week.
Monday 10.6k @ 4:54 recovery
Tuesday 12.85k @4:15 - intervals
Back to Perry Lakes group for some shorter intervals. Big crowd, lots of fast triathlon guys.
2x800m 2:44, 2:42 (?recov time 2min)
4x400m 74/74/73/74 (90sec)
6x200m 38/37/37/38/38/36 (30 sec )
Too fast! Especially the 400s and 200s which were more like VDOT 60 pace.
Felt it afterwards, paid for trying to keep up with the flying Clown
Wednesday13.1k@4:37 - supposedly easy
Thursday 11.6k@4:47 - easy
Friday 9.8k@4:33 - 2x2k tempo intervals
Saturday 6.1k@5:15 - drills - knee lifts/butt kicks/fast steps/bounding/strides
This was my answer to needing a rest day but being obsessive about running every day in Jan - was fun but looked weird down around the Lake jumping about
Sunday 34.2k@4:51
Long run with Rob - felt OK. After my usual slow start we did the longer Bold Park loop , sped up along WC Hwy and went over Hale Rd fine. Took a gel at 21k and really could have done with one at 28k. I think once you start taking them you need to keep on doing so regularly or your sugar crashes. About 27C at the end and with little wind, felt even hotter. Struggled a bit mentally last 3k after splitting from Rob.
I felt quite a bit of ache and fatigue Thurs-Sat, not sure if this was from overdoing the intervals or from the 26 days straight. Luckily this morning boosted my confidence again.
I know I need to program in a light week, wondering if it can wait til the week of Matilda Bay 10k ?
Sunday, January 25, 2009
Sunday, January 18, 2009
Runaway
Del Shannon (1961)
95.4k @ 4:43 this week
Monday 10.2k @ 4:59 - easy (Staying in Dalkeith - down to Matilda Bay)
Tuesday 11.85k- intervals - longer intervals with Rob. 4x1.6k 3 min recovery
1.61k in 5:56 @3:42
1.61k in 5:51 @ 3:38
1.61k in 5:48 @ 3:36
1.61k in 5:44 @ 3:34
Wednesday 10.25k @4:20 - 7km at MP. Very windy day - ran 3.5k with wind at back - MP effort tempo pace (4:00s), and 3.5k into the breeze - more effort, much slower - 4:20s
Thursday 8.5k@4:51 recovery
Friday 11.2k@4:43 easy (very warm - 29C at 630am)
Saturday 10.2k@ 4:37 - with a token 3k at MP
Sunday 33.25k @4:57. Slower long run - combination mental and physical tiredness, the new year energy has left me. Ran the traditional course with Rob, but purposely slowing things down. Stil made it up Hale Rd OK, and finished with pretty strong legs. Only low 20s but felt quite humid.
So another reasonable week - especially the longer intervals which were very pleasing.
95.4k @ 4:43 this week
Monday 10.2k @ 4:59 - easy (Staying in Dalkeith - down to Matilda Bay)
Tuesday 11.85k- intervals - longer intervals with Rob. 4x1.6k 3 min recovery
1.61k in 5:56 @3:42
1.61k in 5:51 @ 3:38
1.61k in 5:48 @ 3:36
1.61k in 5:44 @ 3:34
Wednesday 10.25k @4:20 - 7km at MP. Very windy day - ran 3.5k with wind at back - MP effort tempo pace (4:00s), and 3.5k into the breeze - more effort, much slower - 4:20s
Thursday 8.5k@4:51 recovery
Friday 11.2k@4:43 easy (very warm - 29C at 630am)
Saturday 10.2k@ 4:37 - with a token 3k at MP
Sunday 33.25k @4:57. Slower long run - combination mental and physical tiredness, the new year energy has left me. Ran the traditional course with Rob, but purposely slowing things down. Stil made it up Hale Rd OK, and finished with pretty strong legs. Only low 20s but felt quite humid.
So another reasonable week - especially the longer intervals which were very pleasing.
Sunday, January 11, 2009
Nowhere to Run
Martha and the Vandellas 1965 (Motown)
97.9km @ 4:42 this week
Monday 6.13k @ 4:59 - recovery (slept in so very short)
Tuesday 11.1k@ 4:54 - easy. Felt very lethargic
Wed am 10k total - 10min MP (4:13) 10min Tempo (3:58) 1.5k 5k pace (3:37) Was meant to be 10min at 10k pace but started off too fast.
Wed pm 7.9k @ 4:35 - ran to in-laws in 30 degree heat - went just a little too fast.
Thurs 10.4k@ 4:55 - recovery
Friday 10.1k@ 4:29 - fartlek with approx 4x1k at tempo (4:00s)
Saturday 11.1k @ 4:53 avHR 150 - easy
Sunday 30.62km in 2:23 @ 4:40 - ran with Rob from City Beach to Sorrento and back. First 15k in 4:35s then pulled back a touch 21degress at the start, 28 by the end. Periods feeling really good, some feeling crappy. Felt like pushing myself at the end intending to do a MP last km. Ended up doing it in 3:55 - felt good!
Have lost 2kg last month or so, eating healthier (more low GI cereals,chickpeas,lentils,quinoa) and coping with the heat and training OK. Occasional left ankle pain, no specific incident so not sure why.
When fatigued, I'm feeling unstable around the hips/pelvis, so trying to do some core work to help this.
97.9km @ 4:42 this week
Monday 6.13k @ 4:59 - recovery (slept in so very short)
Tuesday 11.1k@ 4:54 - easy. Felt very lethargic
Wed am 10k total - 10min MP (4:13) 10min Tempo (3:58) 1.5k 5k pace (3:37) Was meant to be 10min at 10k pace but started off too fast.
Wed pm 7.9k @ 4:35 - ran to in-laws in 30 degree heat - went just a little too fast.
Thurs 10.4k@ 4:55 - recovery
Friday 10.1k@ 4:29 - fartlek with approx 4x1k at tempo (4:00s)
Saturday 11.1k @ 4:53 avHR 150 - easy
Sunday 30.62km in 2:23 @ 4:40 - ran with Rob from City Beach to Sorrento and back. First 15k in 4:35s then pulled back a touch 21degress at the start, 28 by the end. Periods feeling really good, some feeling crappy. Felt like pushing myself at the end intending to do a MP last km. Ended up doing it in 3:55 - felt good!
Have lost 2kg last month or so, eating healthier (more low GI cereals,chickpeas,lentils,quinoa) and coping with the heat and training OK. Occasional left ankle pain, no specific incident so not sure why.
When fatigued, I'm feeling unstable around the hips/pelvis, so trying to do some core work to help this.
Sunday, January 04, 2009
Keep On Running
The Spencer Davis Group 1965
86km @ 4:43 this week
Tuesday 10.13 @ 4:28 - last 3k at MP
Wed 10.32 @ 4:33
Thurs 13.36 @ 4:38
Friday 10.34 @ 4:43 - av HR 156 - trying to slow myself down
Sat 11.11 @ 4:48 - av HR 156 - same again in hot conditions
Sun 30.88@ 4:51
Overall OK for week 2 post SixInch. Fell into the trap of medium effort 'nothing' runs as is often the case.
This morning quite happy with the long run, very little motivation running alone in increasing heat. Struggled through the first 10k in 5:00 pace, but once on WC Highway found some rhythm and settled in to 4:45s for the next 15k, including over the Hale Rd hill.
Only stopped to fill water at 13k and 23k, finished in reasonable shape. Hopefully the first of 11 30k+ runs in the next 3 months (need to get faster)
86km @ 4:43 this week
Tuesday 10.13 @ 4:28 - last 3k at MP
Wed 10.32 @ 4:33
Thurs 13.36 @ 4:38
Friday 10.34 @ 4:43 - av HR 156 - trying to slow myself down
Sat 11.11 @ 4:48 - av HR 156 - same again in hot conditions
Sun 30.88@ 4:51
Overall OK for week 2 post SixInch. Fell into the trap of medium effort 'nothing' runs as is often the case.
This morning quite happy with the long run, very little motivation running alone in increasing heat. Struggled through the first 10k in 5:00 pace, but once on WC Highway found some rhythm and settled in to 4:45s for the next 15k, including over the Hale Rd hill.
Only stopped to fill water at 13k and 23k, finished in reasonable shape. Hopefully the first of 11 30k+ runs in the next 3 months (need to get faster)
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