I decided not to run Bunbury, and since that decision have enjoyed my training more - a weight off my shoulders so to speak.
As to the title:
Longer - ran 44k this morning as a solo run. Thought I'd take advantage of my short term bachelorhood with a longer run. I did the 3 bridges - from Dalkeith down through Mosman Park to Fremantle and across the bridge, then along the south of river through Applecross to Canning Bridge and North along the freeway to the narrows then back down to Dalkeith. Went through the marathon distance in 3hr12min, stopped only to fill water bottle at 30k and 36k.
This was my longest training run ever, and capped a 138k week and 550k March.
Faster - Tuesday evening I got home from work and there was a pretty fresh southwester blowing, so I jogged down to Tawarri and did a 5k timetrial all wind assisted - north to Stirling Hwy and then east towards the narrows. Ran the 5k in 17:12 - clearly I wouldn't be running this on an out & back course (that would put me up in Clown's realms) but it was nice to move that quickly in any circumstance
Higher - a couple of weeks ago i enrolled in a research project looking at iron metabolism in the acute phase of altitude training. The last 2 fridays I've done a VO2max test at UWAs altitude chamber, the first at sealevel, the second at 3000m.
The session involves running on a treadmill with a tube in your mouth - a bit like the end of a snorkel, and a noseclip to prevent breathing through the nose. I then ran 4 minute intervals at a prescribed pace, increasing stepwise with a 1min standing recovery. The first one I started at 12km/h, then 14, 15,16,17 and lasted 2 mins into 18km/h before stopping.
The altitude session was interesting. The 12, 13 and 14 sessions were relatively easy, but at 15km/h things got very hard very fast, and I only lasted 2min into the 16km/h. I guess I fell off the steep part of the oxygen dissociation curve
Next comes some interval sessions at both sea level and 3000m with blood tests.
As to the title:
Longer - ran 44k this morning as a solo run. Thought I'd take advantage of my short term bachelorhood with a longer run. I did the 3 bridges - from Dalkeith down through Mosman Park to Fremantle and across the bridge, then along the south of river through Applecross to Canning Bridge and North along the freeway to the narrows then back down to Dalkeith. Went through the marathon distance in 3hr12min, stopped only to fill water bottle at 30k and 36k.
This was my longest training run ever, and capped a 138k week and 550k March.
Faster - Tuesday evening I got home from work and there was a pretty fresh southwester blowing, so I jogged down to Tawarri and did a 5k timetrial all wind assisted - north to Stirling Hwy and then east towards the narrows. Ran the 5k in 17:12 - clearly I wouldn't be running this on an out & back course (that would put me up in Clown's realms) but it was nice to move that quickly in any circumstance
Higher - a couple of weeks ago i enrolled in a research project looking at iron metabolism in the acute phase of altitude training. The last 2 fridays I've done a VO2max test at UWAs altitude chamber, the first at sealevel, the second at 3000m.
The session involves running on a treadmill with a tube in your mouth - a bit like the end of a snorkel, and a noseclip to prevent breathing through the nose. I then ran 4 minute intervals at a prescribed pace, increasing stepwise with a 1min standing recovery. The first one I started at 12km/h, then 14, 15,16,17 and lasted 2 mins into 18km/h before stopping.
The altitude session was interesting. The 12, 13 and 14 sessions were relatively easy, but at 15km/h things got very hard very fast, and I only lasted 2min into the 16km/h. I guess I fell off the steep part of the oxygen dissociation curve
Next comes some interval sessions at both sea level and 3000m with blood tests.
1 comment:
Nice effort all round. Great long run and congrats on the record month. Looking forward to seeing your results re the vo2 max test.
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