114.5km this week - record for me
Mon am 10.5k@ 4:52 recovery
Tues am 10.6k@ 4:48 easy
Tues pm 11.9k - 4.4 w/up, 2.6 w/down.
Whistle type session - 2x2min, 2x90sec, 2x60sec, 4x30sec with 1min jog or 30sec jog between.
I perhaps overperformed in this one, mainly because I treated it more like a Mona fartlek session, with a float rather than a jog between.
Total 4.9k in 18:30 (@3:46) continuous
Wed pm 13.2k@4:45 easy
Thurs am 10.6k@4:47 easy
Friday am 12.3k @ 4:22. Tempo run - 5k in 19:50, 90 sec break then 3k in 11:40
Sat am 10.1k@ 4:46
Sun am 35.2k@ 4:44.
Long run - started alone and ran the first 13k easy in 5:00s before meeting Rob and accelerating to 4:35-4:40s. We split at 25k, and I pushed 2k MP then returning to 4:40s for the last 8k. I took 2 gels again today at 20k and 30k, and noticed the benefit, but again more so the crash once the first wore off - I felt a sudden fatigue in the legs, which quickly disappeared with the second gel. As I noted in a previous post I think, if I start taking them I need to keep doing so. In the marathon I think I'll probably stick with pre-dropped off sports drinks which should give me a more consistent carb intake.
Great to see Clown running so smoothly again (looks good for Canberra), and Sling starting to return to form.
If anyone hasn't seen this YouTube video, it's a current favourite of mine - I think I initially stole it from my cousin's site (chris-berg.com)
Sunday, February 22, 2009
Sunday, February 15, 2009
Matilda Bay 10k
Very light week this week, not specifically intended to be a taper, rather workload with meetings and some evening call-outs limiting my running. I had my first non running day after 42 straight on Tuesday thanks to an early morning meeting and an evening callout.
Mon 6k@5:07 recovery
Wed 13.2k@4:43 progression
Thurs 10.7k@4:39 easy
Friday 10.1k@4:28 progression to tempo pace
Saturday11.2k@4:45 easy (plus 700m @5k pace)
Sunday 13k total
about 19 degrees and 95% humidity, but luckily no wind to speak of
Felt heavy in the legs this morning - but I must admit to never feeling particularly lively before a race.
Started reasonably controlled in 3:37 and found myself just ahead of Chris Maher, who subsequently ran on my shoulder until 9.75k - this was a blessing as it kept me going.
3:36/3:47/3:51/3:51/3:54 (19:01) but went past 5k marker at 19:10
3:49/3:50/3:52/3:50/3:43 (38:09) plus 80m
Passed the line in 38:21 (more than a minute PB)
Very happy with the run - obviously painful but breathing was good first 8k, only the shins complaining a bit. Went into the red zone in the final 2k, passing 2 guys and being passed by then re-taking Chris to finish first in my little group. Really happy with the even pace in the 3-9k section.
Chatted to Rob afterwards then had to rush home to get my wife to the airport for a little Melbourne shopping holiday - leaving me a week to be able to do some late evening runs if necessary to fit around work and therefore hopefully fit in a bigger week.
I was going to go out for a pm run, but with that long awaited PB done, I decided to treat myself!
Mon 6k@5:07 recovery
Wed 13.2k@4:43 progression
Thurs 10.7k@4:39 easy
Friday 10.1k@4:28 progression to tempo pace
Saturday11.2k@4:45 easy (plus 700m @5k pace)
Sunday 13k total
about 19 degrees and 95% humidity, but luckily no wind to speak of
Felt heavy in the legs this morning - but I must admit to never feeling particularly lively before a race.
Started reasonably controlled in 3:37 and found myself just ahead of Chris Maher, who subsequently ran on my shoulder until 9.75k - this was a blessing as it kept me going.
3:36/3:47/3:51/3:51/3:54 (19:01) but went past 5k marker at 19:10
3:49/3:50/3:52/3:50/3:43 (38:09) plus 80m
Passed the line in 38:21 (more than a minute PB)
Very happy with the run - obviously painful but breathing was good first 8k, only the shins complaining a bit. Went into the red zone in the final 2k, passing 2 guys and being passed by then re-taking Chris to finish first in my little group. Really happy with the even pace in the 3-9k section.
Chatted to Rob afterwards then had to rush home to get my wife to the airport for a little Melbourne shopping holiday - leaving me a week to be able to do some late evening runs if necessary to fit around work and therefore hopefully fit in a bigger week.
I was going to go out for a pm run, but with that long awaited PB done, I decided to treat myself!
Sunday, February 08, 2009
What a difference the weather makes
Two weeks this post - and an end to the song titles ( I can hear the tears of sadness)
The weeks go quite well together, as my recovery week was contained across the two - triggered by a strained right hip abductor (probably gluteus medius)
Week 1 (26/1- 1/2) 88.4k @ 4:43
Monday 10.6k @4:50 recovery
Tuesday 12.9k Yasso Interval Session 6x800m in 3min with 3min jog recovery. Felt crap throughout, no rhythm.
Wednesday 10.7k @4:40 recovery
Thursday 10.5k @4:26 - 4k tempo pace (watch not working so estimated time from IPod songs!)
Friday 10k @4:43 easy - very sore right hip abductor
Saturday 10.3k @4;55 recovery - still very sore hip
Sunday 23.4k @4:46. Hot humid day, running solo and with a time limit to drive down south for our holiday, I really struggled. Still very sore hip
Week 2 (2/2-8/2) 96k @ 4:45
This week saw my first holiday since last May, if only for four nights. Sadly I hadn't arranged cover very well and by the end of breakfast on monday morning I had fielded 8 calls and was not feeling very relaxed. Things did improve though, thanks to company (family), setting (Bunker bay) and plenty of wine. The area was quite hilly with some nice trails as wel as the northern end of the Cape to Cape trail, so I enjoyed some slow trail, hill and barefoot beach running. I went slowly to ease the hip.
Monday 10k @ 5:35 - explores some narrow trails which had me walking a bit - thus the slow time
Tuesday 12k@ 5:00 - included 4k of barefoot beach running
Wednesday 12.2k@ 4:33 - the last 3k was downhill - 3:52/3:40/3:37- 11:09 for 3k!
Thursday 10.25k @ 4:27 - back in Perth too soon! Progression with 4k @ MP
Friday 10.22k @ 4:25 - 5k @ MP this time
Saturday 6k@5:00 - perfunctory run to keep up the record
Sunday 35.2k@ 4:39
Today's run was the reason for the title. The 9am temp was 9 degrees lower than last Sunday and far less humid, much better to run in. I knew this was a chance to get a quicker long run in, and ran from home to UWA then around the bridges plus Windan bridge loop.
first 5k @ 5:02
then 12k@ 4:43
then 10k@ 4:19
last 8.2k @ 4:42
I wanted to do 10k at about MP, and although it was a little slower, that pace for the 17-27k section was pleasing. More pleasing was the fact that I finished fresher than any of the 30k+ runs so far this preparation. First stop for water and gel at 22.5k, second stop at 27.5k, third stop/second gel at 31k.
January total 422k
Current sequence - 42 consecutive running days.
The weeks go quite well together, as my recovery week was contained across the two - triggered by a strained right hip abductor (probably gluteus medius)
Week 1 (26/1- 1/2) 88.4k @ 4:43
Monday 10.6k @4:50 recovery
Tuesday 12.9k Yasso Interval Session 6x800m in 3min with 3min jog recovery. Felt crap throughout, no rhythm.
Wednesday 10.7k @4:40 recovery
Thursday 10.5k @4:26 - 4k tempo pace (watch not working so estimated time from IPod songs!)
Friday 10k @4:43 easy - very sore right hip abductor
Saturday 10.3k @4;55 recovery - still very sore hip
Sunday 23.4k @4:46. Hot humid day, running solo and with a time limit to drive down south for our holiday, I really struggled. Still very sore hip
Week 2 (2/2-8/2) 96k @ 4:45
This week saw my first holiday since last May, if only for four nights. Sadly I hadn't arranged cover very well and by the end of breakfast on monday morning I had fielded 8 calls and was not feeling very relaxed. Things did improve though, thanks to company (family), setting (Bunker bay) and plenty of wine. The area was quite hilly with some nice trails as wel as the northern end of the Cape to Cape trail, so I enjoyed some slow trail, hill and barefoot beach running. I went slowly to ease the hip.
Monday 10k @ 5:35 - explores some narrow trails which had me walking a bit - thus the slow time
Tuesday 12k@ 5:00 - included 4k of barefoot beach running
Wednesday 12.2k@ 4:33 - the last 3k was downhill - 3:52/3:40/3:37- 11:09 for 3k!
Thursday 10.25k @ 4:27 - back in Perth too soon! Progression with 4k @ MP
Friday 10.22k @ 4:25 - 5k @ MP this time
Saturday 6k@5:00 - perfunctory run to keep up the record
Sunday 35.2k@ 4:39
Today's run was the reason for the title. The 9am temp was 9 degrees lower than last Sunday and far less humid, much better to run in. I knew this was a chance to get a quicker long run in, and ran from home to UWA then around the bridges plus Windan bridge loop.
first 5k @ 5:02
then 12k@ 4:43
then 10k@ 4:19
last 8.2k @ 4:42
I wanted to do 10k at about MP, and although it was a little slower, that pace for the 17-27k section was pleasing. More pleasing was the fact that I finished fresher than any of the 30k+ runs so far this preparation. First stop for water and gel at 22.5k, second stop at 27.5k, third stop/second gel at 31k.
January total 422k
Current sequence - 42 consecutive running days.
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