Firstly a fairly uneventful recovery run around the oval this morning. Was very trmpted to go and test the leg speed at the CR 5km challenge but the girls have little A's on Saturday mornings and I'm required to look after #3 so that the DTI stays in balance. The Garmin was playing silly buggers again this morning, saying it's lap memory was full and trying to clear some memory while running was unsuccessful so I had to listen to the bugger beeping every 5 seconds, good thing I had the iPod on, just notched the volume up a little :)
In another good sign, my recovery runs, when not affected by a massive run on the day before, are also getting faster, this is while I am adjusting effort by the heart rate reading, the aim to stay below 150 bpm. The legs aren't travelling too bad, still a little sus below the knee on the shin area especially the RH. In better news it seems (touch wood) that the achilles niggles are gone!
So September was interesting, more consistency with 18 days of running from 30, but only 3 days missed since the Sydney Marathon.
Stats for September
Distance : 234km
Avg pace : 5:08
Plans for October....
This has the making of a big month. First up is the 10km at Homebush, my first 10km race since July, also at Homebush where I posted a 41:23. One of the "question marks" appears with my first crack at Fitzroy Falls bush marathon. Then it's time for the Striders internal half marathon at Lane Cove, always lots of fun with the seeded handicap start. Just to make life even more interesting Summer Series Orienteering starts on Wednesday evenings which will provide a different fartlek style 45 minute workout mid week for me!
Oh and for the above 3 races in particular, they are a step along the road and so no extended taper etc, 26 miles must be reading my mind :)
Other goals for October, include continuing my healthier lunch time eating and increasing my count of alcohol/coffee/cola free days, I need to drop a few more kg but am already about 3kg lighter compared to the start of August!
Saturday, September 30, 2006
Friday, September 29, 2006
Tempo time
A slightly longer run today, replicating the course I took last Friday but with the intent of headed towards a faster pace, much like what 26miles recommended in his comment.
As I was winding my way back through the park near Lady Game Drive (for Ewens benefit) another Friday CoolRunner spoting with Barney and Highwayman cruising in the other direction. The traffic lights in the back part of this run were not kind today but at one point that was good as I developed a hot spot where it seems the sock had folded over or the inserts were pinching the sole of my foot.
Stats
Distance : 14.2km
Time : 1:05:34 (last week 1:09)
Avg pace : 4:36 (lw 4:48)
Avg HR : 167 (lw 162)
So certainly a harder workout. To be honest if you compare this to 26miles' advice I am heading there. The route I take is a tough course, lots of ups and downs, twists and turns, certainly not a bay run style course. So taking into account a level of difficulty on my run I am maybe not too far away. Might have to cruise down to the bay soon and see how I go over 2 laps.......
Now to the comments, must be a few lurkers out there given the absolute rash of sudden talk about sub 40!!! I am surprised seagull has not swooped to join the action. Of course I would expect Professor to already start building up the excuse bank, I reckon by next Friday he'll be in intensive care awaiting a heart/lung transplant ;)
As most readers and lurkers would know sub 40 has been my mythical windmill that I have tilted at for a while now and next Saturday will be no different, however I will not be heartbroken if I don't get there yet. It is a goal, but only one of a number and there are bigger fish to fry!!!
As I was winding my way back through the park near Lady Game Drive (for Ewens benefit) another Friday CoolRunner spoting with Barney and Highwayman cruising in the other direction. The traffic lights in the back part of this run were not kind today but at one point that was good as I developed a hot spot where it seems the sock had folded over or the inserts were pinching the sole of my foot.
Stats
Distance : 14.2km
Time : 1:05:34 (last week 1:09)
Avg pace : 4:36 (lw 4:48)
Avg HR : 167 (lw 162)
So certainly a harder workout. To be honest if you compare this to 26miles' advice I am heading there. The route I take is a tough course, lots of ups and downs, twists and turns, certainly not a bay run style course. So taking into account a level of difficulty on my run I am maybe not too far away. Might have to cruise down to the bay soon and see how I go over 2 laps.......
Now to the comments, must be a few lurkers out there given the absolute rash of sudden talk about sub 40!!! I am surprised seagull has not swooped to join the action. Of course I would expect Professor to already start building up the excuse bank, I reckon by next Friday he'll be in intensive care awaiting a heart/lung transplant ;)
As most readers and lurkers would know sub 40 has been my mythical windmill that I have tilted at for a while now and next Saturday will be no different, however I will not be heartbroken if I don't get there yet. It is a goal, but only one of a number and there are bigger fish to fry!!!
Thursday, September 28, 2006
Speed racer!!!
After following some of the Easy Tiger remedial and preventative suggestions for the sore shin I also opted to give it a days rest to really try and reduce the inflammation.
Back on the road this morning and down to Ewen's fav spot :) aka Lane Cove National Park! Some more intense effort on the cards with the benchmark 1km reps between the 8 and 7km Striders 10km markers.
The RH lower leg felt a little "funny" during the warm up run but not in any way inhibiting.
So to the reps....
3:49 Up
3:42 Down (smokin!)
3:48 Up
3:47 Down (starting to fade)
3:52 Up
3:50 Down
The tale of the stopwatch has this as an average of 3:48 which is just under 6 seconds faster than my last session 3 weeks ago, holy crap 6 seconds!!!! (that is 34 seconds faster over the 6km total) Also stuck with the shorter recovery time of 90 seconds.
To say I am chuffed with this is an understatement, looks like recovery from the marathon has been good and the recent focus is starting to pay off. As I arrived home I was half expecting a WADA van out the front door :)
Shin status - the bone certainly is a lot less tender but the muscle actually seems a little numb. Maybe a bit too much ice etc the other night??
Back on the road this morning and down to Ewen's fav spot :) aka Lane Cove National Park! Some more intense effort on the cards with the benchmark 1km reps between the 8 and 7km Striders 10km markers.
The RH lower leg felt a little "funny" during the warm up run but not in any way inhibiting.
So to the reps....
3:49 Up
3:42 Down (smokin!)
3:48 Up
3:47 Down (starting to fade)
3:52 Up
3:50 Down
The tale of the stopwatch has this as an average of 3:48 which is just under 6 seconds faster than my last session 3 weeks ago, holy crap 6 seconds!!!! (that is 34 seconds faster over the 6km total) Also stuck with the shorter recovery time of 90 seconds.
To say I am chuffed with this is an understatement, looks like recovery from the marathon has been good and the recent focus is starting to pay off. As I arrived home I was half expecting a WADA van out the front door :)
Shin status - the bone certainly is a lot less tender but the muscle actually seems a little numb. Maybe a bit too much ice etc the other night??
Tuesday, September 26, 2006
Hill day
Yes back to my favourite hill in North Ryde for more mayhem. Luckily today was a bit cooler than yesterday!
What can I report? The standard 10 reps with warm up/down thrown in for good measure. Certainly nothing left in the legs by the 10th rep and it was a good thing I hadn't eaten otherwise it would have been a close thing for breakkie to reappear.
The most pleasing aspect is that the more consisent sessions do seem to be paying off. This week (only 9 days after the marathon) I posted my best average time ever with a full 2 second reduction from 2 weeks ago off the same recovery time!!!
Then into the Tiger's den for some maintenance, have not blogged it but my shins have developed some tenderness in the last week. After some prodding and poking which nearly induced tears in the eyes Gary decided that Jen's tib ant issue has come to visit me :( Anyway it is not affecting my running (yet) so some good remedial and preventative work hopefully will sort it out.
Then as I was leaving who was the next vict.. er appointment other than the aforementioned Jen!
What can I report? The standard 10 reps with warm up/down thrown in for good measure. Certainly nothing left in the legs by the 10th rep and it was a good thing I hadn't eaten otherwise it would have been a close thing for breakkie to reappear.
The most pleasing aspect is that the more consisent sessions do seem to be paying off. This week (only 9 days after the marathon) I posted my best average time ever with a full 2 second reduction from 2 weeks ago off the same recovery time!!!
Then into the Tiger's den for some maintenance, have not blogged it but my shins have developed some tenderness in the last week. After some prodding and poking which nearly induced tears in the eyes Gary decided that Jen's tib ant issue has come to visit me :( Anyway it is not affecting my running (yet) so some good remedial and preventative work hopefully will sort it out.
Then as I was leaving who was the next vict.. er appointment other than the aforementioned Jen!
Monday, September 25, 2006
Bush bashed
Sunday
Certainly a smaller collection of Striders than usual at Kev's Berowra Big Dipper. Mainly due to being first Sunday after the Sydney Marathon and also the first race in the SMC series on out at Smiffo.
The 6:10 group was still a reasonable size but in reality a merged 6:10 and 6:20 group with Suzanne K back from her Aussie 50km rep duties in a surprise guest appearance. The first 7km or so were a tour de berowra on the tar before we hit the trails. I really love this section of running down to the ferry and we cruised along, the last few km are quite a bit more technical single track with quite a few groups of stairs both up and down.
We regrouped at the ferry and then started the climb up back to Berowra. I decided to run at an even tempo and not go silly. By the time I got to the top I was getting a little toasty in the legs and also needing some fluids. A bit of wandering around without much success and I kept going keeping an eye out for a tap close to the street. I opted to cut short a little and made up my own course, which luckily included finding a tap!! Still some more hills on the way back and I was quite pleased to lob back at the finish.
Stats
Distance 23km
Time 2:10:35
Avg pace 5:37
Avg HR 158
I believe this was about right and certainly the most that I have run ever in a week post marathon.
Monday
Out and around the oval for circles on grass, the legs pulled up pretty well for the 30 odd minutes so things are still headed in the right direction.
Questions/comments
2p - always thinking of 6 foot :)
miners - there are certainly a few ideas/goals between now and March but rather than adopting my usual gunna do this, gunna to that and fail to deliver I'm keeping my powder dry. Who knows where I'll pop up, but I can pretty much assure you that I won't be tri'ing :(
Certainly a smaller collection of Striders than usual at Kev's Berowra Big Dipper. Mainly due to being first Sunday after the Sydney Marathon and also the first race in the SMC series on out at Smiffo.
The 6:10 group was still a reasonable size but in reality a merged 6:10 and 6:20 group with Suzanne K back from her Aussie 50km rep duties in a surprise guest appearance. The first 7km or so were a tour de berowra on the tar before we hit the trails. I really love this section of running down to the ferry and we cruised along, the last few km are quite a bit more technical single track with quite a few groups of stairs both up and down.
We regrouped at the ferry and then started the climb up back to Berowra. I decided to run at an even tempo and not go silly. By the time I got to the top I was getting a little toasty in the legs and also needing some fluids. A bit of wandering around without much success and I kept going keeping an eye out for a tap close to the street. I opted to cut short a little and made up my own course, which luckily included finding a tap!! Still some more hills on the way back and I was quite pleased to lob back at the finish.
Stats
Distance 23km
Time 2:10:35
Avg pace 5:37
Avg HR 158
I believe this was about right and certainly the most that I have run ever in a week post marathon.
Monday
Out and around the oval for circles on grass, the legs pulled up pretty well for the 30 odd minutes so things are still headed in the right direction.
Questions/comments
2p - always thinking of 6 foot :)
miners - there are certainly a few ideas/goals between now and March but rather than adopting my usual gunna do this, gunna to that and fail to deliver I'm keeping my powder dry. Who knows where I'll pop up, but I can pretty much assure you that I won't be tri'ing :(
Friday, September 22, 2006
Spring has sprung!
The recovery schedule includes a slightly longer run today. I opted for the usual weir run but with a longer return leg (with of course more hills!).
As I ran down Scribbly's onto the road along the river I immediately saw Kanangra heading the other way, a quick cheerio and kept on going. About 500m later I heard some voices from behind and it seemed I had dropped in just in front of 2 other runners who turned out to be Barney and a mate. We ran together till just before the weir as they stopped for some water while I kept going. On my return leg up past the rangers hut I saw a multitude of runners, certainly seems the warmer weather and earlier sunrise is encouraging more people to get out.
The distance seemed about right as I was just starting to feel the strain, especially up the hills.
Stats
Distance 14.3km
Time 1:09:00
Avg Pace 4:48
Avg HR 162
In just going back and checking, this is actually my fastest time for this route in training, and I was not consciously racing it! So it seems adaption is progressing. I am still surprised about the quickish recovery from Sunday but am theorising that because I did not go out at race pace the legs did not get a hammering and the slow last 7km was more due to lack of distance in the legs.
Lets see how things go on Sunday at the STaR.
As I ran down Scribbly's onto the road along the river I immediately saw Kanangra heading the other way, a quick cheerio and kept on going. About 500m later I heard some voices from behind and it seemed I had dropped in just in front of 2 other runners who turned out to be Barney and a mate. We ran together till just before the weir as they stopped for some water while I kept going. On my return leg up past the rangers hut I saw a multitude of runners, certainly seems the warmer weather and earlier sunrise is encouraging more people to get out.
The distance seemed about right as I was just starting to feel the strain, especially up the hills.
Stats
Distance 14.3km
Time 1:09:00
Avg Pace 4:48
Avg HR 162
In just going back and checking, this is actually my fastest time for this route in training, and I was not consciously racing it! So it seems adaption is progressing. I am still surprised about the quickish recovery from Sunday but am theorising that because I did not go out at race pace the legs did not get a hammering and the slow last 7km was more due to lack of distance in the legs.
Lets see how things go on Sunday at the STaR.
Thursday, September 21, 2006
More recovery!
After yesterday's faster session a chance today to again let the recovery continue with being back at home and so across the oval for soft impact circle work!
For some reason the Garmin was not too keen to get a fix today, might have thought it was still in Melbourne....
Anyway the whole intent of this session is not pace/distance but HR dependent and I did the usual trick of cruising under 150 bpm. Surprisingly (again!) the legs felt quite good and if anything it seemed the cardio system is taking a little longer to recover.
To cap it off, the Garmin continued to ignore the satellites and then the shuffle died as well, probably the battery ran out.
This weekend there are 2 options looming, SMC or the Berowra STaR. Given my immediate upcoming plans I think a longer run on softer trails will be of more benefit than another faster paced hit out on the pavement. That is a pity as it seems a lot of CR's will be out at Smiffo :( I'll certainly make some appearances out there as the season unfolds!
For some reason the Garmin was not too keen to get a fix today, might have thought it was still in Melbourne....
Anyway the whole intent of this session is not pace/distance but HR dependent and I did the usual trick of cruising under 150 bpm. Surprisingly (again!) the legs felt quite good and if anything it seemed the cardio system is taking a little longer to recover.
To cap it off, the Garmin continued to ignore the satellites and then the shuffle died as well, probably the battery ran out.
This weekend there are 2 options looming, SMC or the Berowra STaR. Given my immediate upcoming plans I think a longer run on softer trails will be of more benefit than another faster paced hit out on the pavement. That is a pity as it seems a lot of CR's will be out at Smiffo :( I'll certainly make some appearances out there as the season unfolds!
Wednesday, September 20, 2006
No rest for the wicked!
Yes, already easing back into it. Down in Mexico again so I opted for the little run that Wobbly Man tipped me on a while ago which follows a tram line out to Port Melbourne where the car ferry to Tasmania docks and then down along the bay.
A decent breeze was awaiting me once I turned around, certainly would not want to be running into that all the way from Frankston (ie Melbourne Marathon)!
Most of the DOMS gone from the legs already, but still some residual stiffness. Seems the achilles pain from Sunday was just fatigue as it appears to be back to normal.
Stats
Distance 10.2km
Time 50:37
Avg pace 4:57
Avg HR 160
A decent breeze was awaiting me once I turned around, certainly would not want to be running into that all the way from Frankston (ie Melbourne Marathon)!
Most of the DOMS gone from the legs already, but still some residual stiffness. Seems the achilles pain from Sunday was just fatigue as it appears to be back to normal.
Stats
Distance 10.2km
Time 50:37
Avg pace 4:57
Avg HR 160
Tuesday, September 19, 2006
Recovery!
Took Monday off but up to the oval this morning for some laps on the grass. Quite warm today, warmer than Sunday!
The legs did not feel too bad circling around but are still a little tender, especially the quads.
Been doing lots of reading on other peoples experiences on Sunday, both on Cool Running and blogs. Have to say that the one that really holds for me is 26 miles. Another great example of getting out what you put in and something I'll be refering back to in maintaining my motivation towards my next tilt at the dusty marathon PB!
The legs did not feel too bad circling around but are still a little tender, especially the quads.
Been doing lots of reading on other peoples experiences on Sunday, both on Cool Running and blogs. Have to say that the one that really holds for me is 26 miles. Another great example of getting out what you put in and something I'll be refering back to in maintaining my motivation towards my next tilt at the dusty marathon PB!
Sunday, September 17, 2006
Sydney Marathon - Race Report
As alluded to previously as part of my task in organising pacers for the half and full marathon I also decided to "fill one of the gaps". Thankfully Silverfox put his hand up for 3:30 which was looking grim but given 3:30 is usually a bigger group I opted to still run 3:30 rather than the 3:45.
An early rise to get to the start in time to organise the half pacers and then a quick respite before it was time to hit the road! Silverfox and I lined up in the pack and pretty soon we were off. The initial plan was for me to drive the front at a steady pace (as per plan) while Nick would sweep the back of the group. As we headed through the Domain and Lady Macquaries Chair Virtual joine dme at the front and was quite handy in surging ahead at the drink stations to pick up some extras in case any one in the group missed out.
The usual fun of running along Oxford Street with the nightclubs still going and the drinking going strong! The run through Centennial was good to offer some shade protection as the day certainly warmed up. We were still bang on schedule but teh group was starting to reduce. Just after halfway Nick came up and suggested that he take the lead group a little faster, worried about the back half. I agreed and as they moved a little up the road settled in with a few people, still holding the scheduled pace and splits as a sweeper.
Again running through the city was a good respite from the sun but no hiding as we hit the Western Distributor. Once again the climb up to Leichhardt was tough and as I upped the effort to hold the target pace the remnants of the back of the 3:30 group shattered. Was very grateful to see the turnaround finally and some cheeky comments from Action and Luke Skyrunner about me not shaving down :)
Alas the downslope did not dramatically alter the pace and so I focussed on again lifting the effort to stay on schedule. By the 35km marker the increased effort had it's effect and the piano dropped on my back. From here it was a struggle and my lack of depth on recent long runs came home to roost. Through Pyrmont I removed the pace flag so I would not confuse anyone and then ground it out all the way home. The splits (against planned) were
Dist Plan Actual
5km 25:15 0:24:36
10km 49:30 0:49:09
15km 1:14:00 1:13:40
20km 1:38:30 1:37:41
25km 2:03:00 2:02:23
30km 2:27:30 2:27:24
35km 2:52:30 2:53:18
40km 3:18:00 ???????
End 3:29:30 3:41:50
The achilles really seemed to flare up as I was slowing down but now seems to be ok, or is it the rehydration dulling the pain???
Had a good time catching up and comparing notes at the Strider Tent at the finish which went down a treat, although hiking back and forward through the village to get bags, medals, t shirts etc on dead legs was a bit taxing.
So in summary, disappointed that I was unable to hold it all together as a pacer but this course is brutal and will chew up a lot of runners, especially if under prepared....
Thanks to:
Don Juan for the catering at the tent
Fellow Striders and others for volunteering their race to pace others
The CR cheer squad on the Cahill, something to look forward to!!!
An early rise to get to the start in time to organise the half pacers and then a quick respite before it was time to hit the road! Silverfox and I lined up in the pack and pretty soon we were off. The initial plan was for me to drive the front at a steady pace (as per plan) while Nick would sweep the back of the group. As we headed through the Domain and Lady Macquaries Chair Virtual joine dme at the front and was quite handy in surging ahead at the drink stations to pick up some extras in case any one in the group missed out.
The usual fun of running along Oxford Street with the nightclubs still going and the drinking going strong! The run through Centennial was good to offer some shade protection as the day certainly warmed up. We were still bang on schedule but teh group was starting to reduce. Just after halfway Nick came up and suggested that he take the lead group a little faster, worried about the back half. I agreed and as they moved a little up the road settled in with a few people, still holding the scheduled pace and splits as a sweeper.
Again running through the city was a good respite from the sun but no hiding as we hit the Western Distributor. Once again the climb up to Leichhardt was tough and as I upped the effort to hold the target pace the remnants of the back of the 3:30 group shattered. Was very grateful to see the turnaround finally and some cheeky comments from Action and Luke Skyrunner about me not shaving down :)
Alas the downslope did not dramatically alter the pace and so I focussed on again lifting the effort to stay on schedule. By the 35km marker the increased effort had it's effect and the piano dropped on my back. From here it was a struggle and my lack of depth on recent long runs came home to roost. Through Pyrmont I removed the pace flag so I would not confuse anyone and then ground it out all the way home. The splits (against planned) were
Dist Plan Actual
5km 25:15 0:24:36
10km 49:30 0:49:09
15km 1:14:00 1:13:40
20km 1:38:30 1:37:41
25km 2:03:00 2:02:23
30km 2:27:30 2:27:24
35km 2:52:30 2:53:18
40km 3:18:00 ???????
End 3:29:30 3:41:50
The achilles really seemed to flare up as I was slowing down but now seems to be ok, or is it the rehydration dulling the pain???
Had a good time catching up and comparing notes at the Strider Tent at the finish which went down a treat, although hiking back and forward through the village to get bags, medals, t shirts etc on dead legs was a bit taxing.
So in summary, disappointed that I was unable to hold it all together as a pacer but this course is brutal and will chew up a lot of runners, especially if under prepared....
Thanks to:
Don Juan for the catering at the tent
Fellow Striders and others for volunteering their race to pace others
The CR cheer squad on the Cahill, something to look forward to!!!
Tuesday, September 12, 2006
Where's that bloody ark?
Saturday Sunday and Monday were all similar, awakening to the sound of torrential rain and deciding discretion was better than valour pulled the doona back up. Given the lurgy is still lightly lurking in the background it seemed unwise to go out in the cold wet conditions. Both Saturday and Sunday were then locked out with other "stuff" happening..... Monday morning it was absolutely bucketing down, our back yard resembled a lake and I had to go searching for the pets to make sure they were ok and give them some food. I promised them if it continued I'd be back in a boat and to start pairing up.
So a nice little enforced taper/rest.
Today the sky was clear (well ok in one corner) and I headed back to the hill for some more reps as atonement for my general sloth like behaviour in previous days. The confessional advice was 10 reps with minimal recovery, maybe with a hail mary thrown in for good measure :)
Very pleased to say that I pruned 2 seconds off my recent averages for the up reps and also 2 seconds off the average downhill. So after reviewing my previous records this looks like the best session I have had on this hill, a good sign that the legs have freshened up a little but also that maybe some adaption is creeping in, especially from Willy to Billy?
Stats
10 reps at average of 1:31.1 with average 1:48.6 recovery.
The plan for the rest of the week is -
Wednesday - Weir run at marathon pace with some stride outs at the oval on the way home
Thursday - Recovery run
Friday - Another run at marathon pace with more stride outs
Saturday - Recovery or complete rest
The marathon pace sessions above is the target pace I'm running as a pacer on Sunday, not my actual "race pace" and just to try and get the body used to the more even tempo, might even do one of these sessions around the bay which is flatter and more indicative of the terrain from Sunday than the ups and downs associated with LCNP.
So a nice little enforced taper/rest.
Today the sky was clear (well ok in one corner) and I headed back to the hill for some more reps as atonement for my general sloth like behaviour in previous days. The confessional advice was 10 reps with minimal recovery, maybe with a hail mary thrown in for good measure :)
Very pleased to say that I pruned 2 seconds off my recent averages for the up reps and also 2 seconds off the average downhill. So after reviewing my previous records this looks like the best session I have had on this hill, a good sign that the legs have freshened up a little but also that maybe some adaption is creeping in, especially from Willy to Billy?
Stats
10 reps at average of 1:31.1 with average 1:48.6 recovery.
The plan for the rest of the week is -
Wednesday - Weir run at marathon pace with some stride outs at the oval on the way home
Thursday - Recovery run
Friday - Another run at marathon pace with more stride outs
Saturday - Recovery or complete rest
The marathon pace sessions above is the target pace I'm running as a pacer on Sunday, not my actual "race pace" and just to try and get the body used to the more even tempo, might even do one of these sessions around the bay which is flatter and more indicative of the terrain from Sunday than the ups and downs associated with LCNP.
Friday, September 08, 2006
Storm & Tempo
No this post is not about Storm from Supernova being cut.....
Thursday my recovery session rapidly turned into a rest session as the rain bucketed down and the thunder belowed. With the lurgy still lurking in the background no need to go out and ask for trouble!
Friday I decided for a tempo run to the weir and back. This is a tough course but I ground out a sub 50 minute for the 11 odd km which is close to my best.
Work this week has been very ying and yang. That coupled with various deaths/passings around the place have been a bit of a downer :(
Anyway in my Striders prez persona been busy working on trying to align the planets for pacers next Sunday in the half and full marathons. Things seem mostly under control but a few gaps, especially around 3:30 for the full, seems I might need to don the flag. Probably a bit underdone to do this but I've cranked out three sub 3:30 mara's and each one has been led off from a too hard too early approach. At least if I have to run a bit slower early it might be a relevation????
Thursday my recovery session rapidly turned into a rest session as the rain bucketed down and the thunder belowed. With the lurgy still lurking in the background no need to go out and ask for trouble!
Friday I decided for a tempo run to the weir and back. This is a tough course but I ground out a sub 50 minute for the 11 odd km which is close to my best.
Work this week has been very ying and yang. That coupled with various deaths/passings around the place have been a bit of a downer :(
Anyway in my Striders prez persona been busy working on trying to align the planets for pacers next Sunday in the half and full marathons. Things seem mostly under control but a few gaps, especially around 3:30 for the full, seems I might need to don the flag. Probably a bit underdone to do this but I've cranked out three sub 3:30 mara's and each one has been led off from a too hard too early approach. At least if I have to run a bit slower early it might be a relevation????
Wednesday, September 06, 2006
Sharpening up
Another "intense" session today with 1km reps in Lane Cove National Park, again between the 8 and 7km markers.
The splits were
3:56 Up
3:48 Down (ooh a bit faster!)
3:52 Up
3:52 Down
3:59 Up (legs starting to fade)
3:55 Down
The form was getting a little ragged on the last 2 and still some err "congestion" in the respiratory system. This gives an average of just under 3:54, so a little bit faster than the last lot but the very heartening additional piece of information was that I cut the standing rest from 2 minutes to 90 seconds, so as fast as the last session but with less recovery, I can tell you I was pretty wiped at the end of the last rep. After a short re-oxygenating break the run home seemed very sedate but was actually at a decent clip, funny how semi tempo feels quite comfortable after you have been racing at pretty much 5km race pace!
The splits were
3:56 Up
3:48 Down (ooh a bit faster!)
3:52 Up
3:52 Down
3:59 Up (legs starting to fade)
3:55 Down
The form was getting a little ragged on the last 2 and still some err "congestion" in the respiratory system. This gives an average of just under 3:54, so a little bit faster than the last lot but the very heartening additional piece of information was that I cut the standing rest from 2 minutes to 90 seconds, so as fast as the last session but with less recovery, I can tell you I was pretty wiped at the end of the last rep. After a short re-oxygenating break the run home seemed very sedate but was actually at a decent clip, funny how semi tempo feels quite comfortable after you have been racing at pretty much 5km race pace!
Tuesday, September 05, 2006
Bad boy bubby
Some good excuses not to run on Sunday/Monday
- Fathers Day, I needed to open my loot
- Excessive consumption of fine red wine
- continued effects of lurgy
- Excessive consumption of beer and bundy & coke
- depressed due to not picking any winners at the local races
- poor motivation?
Anyway after a weekend of excess and a much heavier car coming back due to numerous cases of wine (we went to Mudgee) I'm back!
This morning back to my hill reps, a struggle for the first couple as the respiratory system cleared itself, certainly the legs felt a little heavy.
Post run analysis was more encouraging, 10 reps at an average of 1:33 with average recovery of 1:50, this is quite close to my best average, somewhat heartening.
The best news for me is that since Willy to Billy with the few days off, a visit to Easy Tiger etc the niggly LH achilles aches no more joy of joys!!!
ps Vale Steve Irwin, so sad to see such a passionate person struck down in the prime of his life with so much still to offer to the community, environment and his family :( :(
- Fathers Day, I needed to open my loot
- Excessive consumption of fine red wine
- continued effects of lurgy
- Excessive consumption of beer and bundy & coke
- depressed due to not picking any winners at the local races
- poor motivation?
Anyway after a weekend of excess and a much heavier car coming back due to numerous cases of wine (we went to Mudgee) I'm back!
This morning back to my hill reps, a struggle for the first couple as the respiratory system cleared itself, certainly the legs felt a little heavy.
Post run analysis was more encouraging, 10 reps at an average of 1:33 with average recovery of 1:50, this is quite close to my best average, somewhat heartening.
The best news for me is that since Willy to Billy with the few days off, a visit to Easy Tiger etc the niggly LH achilles aches no more joy of joys!!!
ps Vale Steve Irwin, so sad to see such a passionate person struck down in the prime of his life with so much still to offer to the community, environment and his family :( :(
Saturday, September 02, 2006
Sekrit training camp
While most others were charging around North Head I headed out for a scenic run in the country.
Some highlights include a few unexpected hills, my first magpie swoop of the season and a red bellied black snake sighting!
Just over 21km in around 1:47
The lurgy still has somewhat of a presence and the legs still some W2B but happy to get out again!
Sent from my Blackberry
Friday, September 01, 2006
A pinch and a punch
For the first day of the month!
Despite the lingering lurgy I ran down to the weir and back to try and clear out the pipes and get the blood pumping. Still a little residual soreness from Saturday and I did not run hard so it was midway between recovery and long run pace.
Distance 11km
Time 58:41
Avg pace 5:23
Avg HR 158
Oh for Prof's benefit Go Girl saw me in my day job clobber rather than the usual running gear, the mohair singlet however is a permanent wardrobe item for me. Hope that puts to bed the rumours about my moonlighting ;)
Despite the lingering lurgy I ran down to the weir and back to try and clear out the pipes and get the blood pumping. Still a little residual soreness from Saturday and I did not run hard so it was midway between recovery and long run pace.
Distance 11km
Time 58:41
Avg pace 5:23
Avg HR 158
Oh for Prof's benefit Go Girl saw me in my day job clobber rather than the usual running gear, the mohair singlet however is a permanent wardrobe item for me. Hope that puts to bed the rumours about my moonlighting ;)
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