Wow, a pretty big month!
Around 100km more than I have run in a month before. Pretty happy overall, stuck as close as possible to the schedule, dropped a couple of recovery days and I think 1 or 2 more serious sessions due to niggles but felt this was warranted.
The body is holding up pretty well and now comes some faster stuff and more races over August, well lots with SS 10km, City to Surf and Willy to Billy in the next 3 weeks and then the taper starts.
Highlights - consistent training at a level I have not done before, especially compared to last year when I went into mid winter hibernation
Lowlights - maybe not as much speed as I would have liked and also some lack of confidence over potential injuries
Total for month 402km, average pace of 5:05 min/km
Sunday, July 31, 2005
Balmain Bungle STaR
Last time I ran this was in January. A good group for 6:10 after big 6:00 and 6:05 groups. The first 10km of this run is through the maze of small streets on the Balmain penninsula and the pace was on early, thankfully settling down after we "lost" some of the faster guys.
As we headed through Leichhardt we kept a more even tempo and the real fast guys came through here, dropping Luke Skyrunner off to run with us. As we neared Cooks River we stopped for water and the 6:20 group cruised past. We tagged along, just off the back and as we crossed a wooden bridge over Cooks River I nearly came a gutsa on slippery wooden planks.
A real good tempo along the river and then through Ashfield and back to the bay. As we got the to bay we got caught up with the tail end of the Bay Run race. I was now pretty much shot and dodged a lot of walkers to get back to the finish. Thankfully no rain this time but a bit slower than January. I'd put this down to much fresher legs back then. Some good tempo running in the middle section.
Stats 30.4km in 2:31:10 (avg pace 4:59 and avg HR 158)
As we headed through Leichhardt we kept a more even tempo and the real fast guys came through here, dropping Luke Skyrunner off to run with us. As we neared Cooks River we stopped for water and the 6:20 group cruised past. We tagged along, just off the back and as we crossed a wooden bridge over Cooks River I nearly came a gutsa on slippery wooden planks.
A real good tempo along the river and then through Ashfield and back to the bay. As we got the to bay we got caught up with the tail end of the Bay Run race. I was now pretty much shot and dodged a lot of walkers to get back to the finish. Thankfully no rain this time but a bit slower than January. I'd put this down to much fresher legs back then. Some good tempo running in the middle section.
Stats 30.4km in 2:31:10 (avg pace 4:59 and avg HR 158)
Saturday, July 30, 2005
End of week
Friday 29/7
A funny session scheduled today, a 16km recovery run? Anyway opted out of a morning run and took advantage of a afternoon meeting to get home a little earlier and head out. One of my stock standard courses for this, but for these Friday afternoon runs I always seem to feel fresh and this was no excepttion. Held myself back with tomorrow in mind but still ran well.
14.3km in 1:09:07 (avg pace 4:50 and avg hr 161) so a little short but I think achieved the intent.
Saturday 20/7
CR 5km Challenge
As I posted on CR, no real expectations given my diet of long runs and pretty much no speed work for some time. Decided to head out with the 20 minute bunch, a couple of guys shot out pretty fast and I loitered behind professor for the first km. Kept the pace going in the 2nd km but started to struggle as Don Juan drew up and then went past just at the 3km mark. Colin did likewise just before 4km and I tried to hold him in reach as I struggled home.
Did not look at my splits at all druing the run but they were
1km 3:49 3:49
2km 3:50 7:39
3km 3:58 11:37
4km 4:01 15:38
5km 4:00 19:38
23 seconds outside my PB but nothing left on the course and I'm sure once I start sharpening the base I've been building things will happen.
Weekly summary
89km for the week, with only the Monday session missed and not doing the STaR so that seems ok. I've started using SportTracks which is a freeware training log that is compatible with the Garmin. It is better than the Traiing Centre software supplied by Garmin and tells me that my weekly average pace was 4:58 for those 89km. The much discussed Parrot Predictor indicates a 3:03:55 potential marathon time. Amazing what happens to that with a race or 2 and a speed session!
So 6 weeks to go and it will be hectic with pretty much a race every weekend from now till Sept 11, but no real tapering as the end game stays in play. These include the Striders Lane Cove 10km, City to Surf, Willy to Billy, another CR 5km and another Striders 10km!!!
A funny session scheduled today, a 16km recovery run? Anyway opted out of a morning run and took advantage of a afternoon meeting to get home a little earlier and head out. One of my stock standard courses for this, but for these Friday afternoon runs I always seem to feel fresh and this was no excepttion. Held myself back with tomorrow in mind but still ran well.
14.3km in 1:09:07 (avg pace 4:50 and avg hr 161) so a little short but I think achieved the intent.
Saturday 20/7
CR 5km Challenge
As I posted on CR, no real expectations given my diet of long runs and pretty much no speed work for some time. Decided to head out with the 20 minute bunch, a couple of guys shot out pretty fast and I loitered behind professor for the first km. Kept the pace going in the 2nd km but started to struggle as Don Juan drew up and then went past just at the 3km mark. Colin did likewise just before 4km and I tried to hold him in reach as I struggled home.
Did not look at my splits at all druing the run but they were
1km 3:49 3:49
2km 3:50 7:39
3km 3:58 11:37
4km 4:01 15:38
5km 4:00 19:38
23 seconds outside my PB but nothing left on the course and I'm sure once I start sharpening the base I've been building things will happen.
Weekly summary
89km for the week, with only the Monday session missed and not doing the STaR so that seems ok. I've started using SportTracks which is a freeware training log that is compatible with the Garmin. It is better than the Traiing Centre software supplied by Garmin and tells me that my weekly average pace was 4:58 for those 89km. The much discussed Parrot Predictor indicates a 3:03:55 potential marathon time. Amazing what happens to that with a race or 2 and a speed session!
So 6 weeks to go and it will be hectic with pretty much a race every weekend from now till Sept 11, but no real tapering as the end game stays in play. These include the Striders Lane Cove 10km, City to Surf, Willy to Billy, another CR 5km and another Striders 10km!!!
Thursday, July 28, 2005
Chatswood Chase
Medium long run time today and I decided to use another STaR route that pretty much goes past the front door. This time it is the Chatswood Chase. From home down and across Epping Rd, all the way up Mowbray Rd to the Highway and keep on climbing all the way up to Killara. From there a nice descent down through West Lindfield and all the way to LCNP, cross the weir, up to Ryde Rd and then back home with an extension along Cox's Rd.
The legs certainly felt last nights session and the groin area was also a little niggly, once I got going though and warmed up everything seemed ok.
The stats 23.2km in 1:56:52 which gives avg pace of 5:02 and avg HR of 159. Another good hard longer run with plenty of hills!
A longer recovery run scheduled for tomorrow and then some more speed on Saturday with the CR 5km challenge!
The legs certainly felt last nights session and the groin area was also a little niggly, once I got going though and warmed up everything seemed ok.
The stats 23.2km in 1:56:52 which gives avg pace of 5:02 and avg HR of 159. Another good hard longer run with plenty of hills!
A longer recovery run scheduled for tomorrow and then some more speed on Saturday with the CR 5km challenge!
Wednesday, July 27, 2005
Sharpen up
Pfitzinger's schedule now calls for VO2Max type training and gues what, this means intervals. After a failed attempt to get up early this sees me headed off to the gym to run on the treadmill for the first time in a while. The program called for 5 x 1200 @ 5km race pace with 2:30 rest. I decided to "modify" this a little and do 1000m reps.
My 5km pace is roughly 3:50 and this is what I have done these before at.About halfway through the third rep I was really struggling and so stopped then I realised that I had also lifted the slope of the treadmill by a couple of degrees and that probably had an effect. Determined to continue I dropped the slope back down but also eased the pace a little to 4:00 min/km and kept going.
Finished with 7 x 1km reps and a 5km warm up/down. Was really trashed after this, a good session but it was obvious I have not done one like this for a while.
My 5km pace is roughly 3:50 and this is what I have done these before at.About halfway through the third rep I was really struggling and so stopped then I realised that I had also lifted the slope of the treadmill by a couple of degrees and that probably had an effect. Determined to continue I dropped the slope back down but also eased the pace a little to 4:00 min/km and kept going.
Finished with 7 x 1km reps and a 5km warm up/down. Was really trashed after this, a good session but it was obvious I have not done one like this for a while.
Catch up time
Wow a lot of things happening at the moment, new computer, business travel, more niggles, a race etc etc so here's a summary of the last week.
Thursday 21
Right hand shin/tendon was still quite sore so I opted for a rest day rather than a recovery run to try and give it a chance to heal.
Friday 22
This was going to be a hard day with 18km in corporating 10km @ HMP, was not happy with the recovery on the right hand lower leg and so decided discretion would be better and rested another day.
Saturday 23
Wanted to give the legs a bit of a hit out before the race tomorrow so did a 8km run but not flat out. Things felt ok so all systems go for Sutherland to Surf, at least I'll be a bit fresher with a mini taper in the last day or 2.
Sunday 24 - Sutherland to Surf race
A great day to run! A bit cold when departing home and got down to near the golf club to meet up with Horrie and Superflake. A few crossed wired saw no Horrie (sorry mate!) but we picked up Sportsman for a car shuffle to Sutherland.
Quite a crowd at the start but I missed a lot of people while I was waiting in the long toilet lines. Lined up at the start with vat_man, Horrie and professor and we must have had the worst position. It took about the first km to be able to run freely for me, worse than the C2S start last year!
Finally got going and caught and went past Horrie at about 2km, Professor and Sportsman (running injured I think) at around 5km. Was not really focussing on splits at all and had no real expectations as to a finish time other than around 45 minutes.
Although the upslopes surprised a little (including that last little bugger) in general they were pretty gradual which suited me.
After I crossed the line finally looked at my time and it was 45:05 so pretty close to the mark. Had a bit of a chat with the usual suspects, looked around for Action etc to run back but missed them so headed off with vat_man back along the course. When we got to Miranda (where vat parked) he did not need to offer twice for a lift the rest of the way back, thanks!!
Splits details were
1km 4:19 4:19
2km 3:34 7:53
3km 3:39 11:32
4km 3:47 15:19
5km 4:12 19:31
6km 4:06 23:37
7km 4:07 27:44
8km 4:19 32:03
9km 4:17 36:20
10km 4:06 40:26
11km 4:18 44:44
?? 0:21 45:05
So a new 10km split PB but will not be recorded. The niggly lower legs complained a little to begin (lack of a warm up), were ok in the race, but then did not like the concept of running back after cooling down for a little while. All up 18km for the day.
Monday 25
A Sunday night flight down to Melbourne and drive to Geelong coupled with a 7am breakfast meeting conspired to keep me from running. By the time all my scheduled meetings had finished for the day it was dark, and also raining, enough motivation not to run given I have not run in Geelong before. Legs pulled up pretty well, upper quads are tight, everything else (niggles included) felt pretty good.
Tuesday 26
Another early start for work but was up earlier and went out for an hour. Everything was still a little tight after Sunday but after a couple of km came good. Soon after a very nice rainstorm (not) swept in from the bay and I got absolutely drenched. 11km in total. Another late flight after meetings and driving back to Melbourne. Unlikely for a early run in the morning as I was knackered!
Summary - slipped off the schedule in the last week but still have run my biggest month ever and a few days to go with a bit more focus. A tough plan for the rest of the week before August arrives.
Thursday 21
Right hand shin/tendon was still quite sore so I opted for a rest day rather than a recovery run to try and give it a chance to heal.
Friday 22
This was going to be a hard day with 18km in corporating 10km @ HMP, was not happy with the recovery on the right hand lower leg and so decided discretion would be better and rested another day.
Saturday 23
Wanted to give the legs a bit of a hit out before the race tomorrow so did a 8km run but not flat out. Things felt ok so all systems go for Sutherland to Surf, at least I'll be a bit fresher with a mini taper in the last day or 2.
Sunday 24 - Sutherland to Surf race
A great day to run! A bit cold when departing home and got down to near the golf club to meet up with Horrie and Superflake. A few crossed wired saw no Horrie (sorry mate!) but we picked up Sportsman for a car shuffle to Sutherland.
Quite a crowd at the start but I missed a lot of people while I was waiting in the long toilet lines. Lined up at the start with vat_man, Horrie and professor and we must have had the worst position. It took about the first km to be able to run freely for me, worse than the C2S start last year!
Finally got going and caught and went past Horrie at about 2km, Professor and Sportsman (running injured I think) at around 5km. Was not really focussing on splits at all and had no real expectations as to a finish time other than around 45 minutes.
Although the upslopes surprised a little (including that last little bugger) in general they were pretty gradual which suited me.
After I crossed the line finally looked at my time and it was 45:05 so pretty close to the mark. Had a bit of a chat with the usual suspects, looked around for Action etc to run back but missed them so headed off with vat_man back along the course. When we got to Miranda (where vat parked) he did not need to offer twice for a lift the rest of the way back, thanks!!
Splits details were
1km 4:19 4:19
2km 3:34 7:53
3km 3:39 11:32
4km 3:47 15:19
5km 4:12 19:31
6km 4:06 23:37
7km 4:07 27:44
8km 4:19 32:03
9km 4:17 36:20
10km 4:06 40:26
11km 4:18 44:44
?? 0:21 45:05
So a new 10km split PB but will not be recorded. The niggly lower legs complained a little to begin (lack of a warm up), were ok in the race, but then did not like the concept of running back after cooling down for a little while. All up 18km for the day.
Monday 25
A Sunday night flight down to Melbourne and drive to Geelong coupled with a 7am breakfast meeting conspired to keep me from running. By the time all my scheduled meetings had finished for the day it was dark, and also raining, enough motivation not to run given I have not run in Geelong before. Legs pulled up pretty well, upper quads are tight, everything else (niggles included) felt pretty good.
Tuesday 26
Another early start for work but was up earlier and went out for an hour. Everything was still a little tight after Sunday but after a couple of km came good. Soon after a very nice rainstorm (not) swept in from the bay and I got absolutely drenched. 11km in total. Another late flight after meetings and driving back to Melbourne. Unlikely for a early run in the morning as I was knackered!
Summary - slipped off the schedule in the last week but still have run my biggest month ever and a few days to go with a bit more focus. A tough plan for the rest of the week before August arrives.
Wednesday, July 20, 2005
River Run revisited
Another "medium long" session scheduled for today. Requiring 24km so I decided to run the River Run Star course that I ran last week. Not as cold as yesterday, even though I was out before the sparrows. Took a little while to warm up but was soon moving pretty freely.
Got back home in just over 1:56 which is over 4 minutes quicker than last time. Part of that was me fumbling in the dark at Buffalo Creek but I'd still say an improvement. Average pace was 4:57 which I am also pretty happy with, this course is undulating, more so than the Western Wanderer from Sunday but I was still pretty close to the mark on pace.
Not a peep out of the LH achilles so we'll put that down as sorted, shins still tender and rh in particular was getting tired. Legs feel much more smashed up through the day post run, but I did not use any Opti, might start doing that for these sessions.
Recovery day tomorrow!
Got back home in just over 1:56 which is over 4 minutes quicker than last time. Part of that was me fumbling in the dark at Buffalo Creek but I'd still say an improvement. Average pace was 4:57 which I am also pretty happy with, this course is undulating, more so than the Western Wanderer from Sunday but I was still pretty close to the mark on pace.
Not a peep out of the LH achilles so we'll put that down as sorted, shins still tender and rh in particular was getting tired. Legs feel much more smashed up through the day post run, but I did not use any Opti, might start doing that for these sessions.
Recovery day tomorrow!
Tuesday, July 19, 2005
Cold!
Related to weather, and not health that is.
A shorter run today which again included a trip to Rotary for some 100m strides.
Everything felt pretty good in the extended warm up but it was cold and then when I got to Rotary field there was a frost on the ground and they had the sprinklers on as well! Managed to avoid most of the water but a nice mental diversion as the sprinklers were turning on an off around the track in some programmed routine as I was running.
The strides in general felt pretty good, in the last couple I mentally tried to adjust my form so I was actually running more with a fore/mid footplant rather than my usual heelstrike. This did seem to make a difference.
Ended up with 11km in total at 5 min/km pace.
Long one tomorrow which with me now being back at work means an early rise, looks like I'll be foregoing the tour tonight :(
A shorter run today which again included a trip to Rotary for some 100m strides.
Everything felt pretty good in the extended warm up but it was cold and then when I got to Rotary field there was a frost on the ground and they had the sprinklers on as well! Managed to avoid most of the water but a nice mental diversion as the sprinklers were turning on an off around the track in some programmed routine as I was running.
The strides in general felt pretty good, in the last couple I mentally tried to adjust my form so I was actually running more with a fore/mid footplant rather than my usual heelstrike. This did seem to make a difference.
Ended up with 11km in total at 5 min/km pace.
Long one tomorrow which with me now being back at work means an early rise, looks like I'll be foregoing the tour tonight :(
Sunday, July 17, 2005
Western Wanderer STaR
Another late night watching the Tour yet again, no way I'll be able to continue this as I start back at work tomorrow. While watching the tour and doing a few other things on the computer I kept an ice pack on the lh achilles and also applied the voltaren gel. Luckily the start is only a short drive from home and so it was pretty relaxed and got there with heaps of time so had a bit of a catch up with Aunty Karin, Truckie, Blue Dog and Bernie.
Headed off at 6:10am again, knowing the pace would probably be on. A few other CR there as well with Coaster, Cherry and to my surprise MPHaz who I assumed would be running the 6:20 group. This run follows the shoreline of the harbour upstream to Concord and then back to the bay.
A nice consistent (but fastish pace) on what was a marked contrast in weather conditions compared to last week at Dee Why. I eased off the back of the group near Concord Golf Course but kept a pretty good tempo going on the way back. Getting to the Bay run near Rodd Island I decided to go for the full distance and it was only near Iron Cove Bridge that the first 6:20 group runner went past.
Stats 32.2km in 2:37:50 (avg pace of 4:54 min/km)
The troublesome achilles started to complain at around 15-20km but amazingly seemed to go away after about 25km. This is not the first time where I have had a niggle of some sort, done a long run and have it go away?? It is a little tender tonight but I'll keep the tlc regime going as it seems to be working. A tough week coming up now that I'm back at work and also trying to keep the heavy duty diatances going. Friday's session in particular is pretty daunting, race time on Sunday with the Sutherland to Surf, a downhillish dash of 11km!
Headed off at 6:10am again, knowing the pace would probably be on. A few other CR there as well with Coaster, Cherry and to my surprise MPHaz who I assumed would be running the 6:20 group. This run follows the shoreline of the harbour upstream to Concord and then back to the bay.
A nice consistent (but fastish pace) on what was a marked contrast in weather conditions compared to last week at Dee Why. I eased off the back of the group near Concord Golf Course but kept a pretty good tempo going on the way back. Getting to the Bay run near Rodd Island I decided to go for the full distance and it was only near Iron Cove Bridge that the first 6:20 group runner went past.
Stats 32.2km in 2:37:50 (avg pace of 4:54 min/km)
The troublesome achilles started to complain at around 15-20km but amazingly seemed to go away after about 25km. This is not the first time where I have had a niggle of some sort, done a long run and have it go away?? It is a little tender tonight but I'll keep the tlc regime going as it seems to be working. A tough week coming up now that I'm back at work and also trying to keep the heavy duty diatances going. Friday's session in particular is pretty daunting, race time on Sunday with the Sutherland to Surf, a downhillish dash of 11km!
Saturday, July 16, 2005
Update
Well the LHS achilles continues to trouble so I did turn the recovery run on Thursday into a rest day. On Friday I set out on another semi long run, for the first 15km everything was very good. Slowly after that the achilles started to niggle again. Regardless it still does not seem to actually trouble the running. A good hit out again, felt very relaxed in this run until around the mark where the achilles started to complain. I'm adding in a climb up Pittwater Rd to home for my long runs now, it's about 1km long uphill and the theory is to really give the already tired legs/lungs a hit to simulate the last section of the marathon at Sydney which will be tough.
Stats 21.1km (hey that distance seems familiar!) in 1:44:01, avg pace 4:56.
I decided to also take Saturday off completely rather than run and have decided not to run KOM tomorrow, opting for the flatter 30km STaR in Sydney's inner west.
Weekly summary 90km (target was 106km but only dropped 2 recovery runs).
I will see the physio on Monday to work on the achilles.
Stats 21.1km (hey that distance seems familiar!) in 1:44:01, avg pace 4:56.
I decided to also take Saturday off completely rather than run and have decided not to run KOM tomorrow, opting for the flatter 30km STaR in Sydney's inner west.
Weekly summary 90km (target was 106km but only dropped 2 recovery runs).
I will see the physio on Monday to work on the achilles.
Wednesday, July 13, 2005
River Run
Pfitzinger has 24km scheduled today and since that is close to a STaR in distance I decided to adopt the River Run STaR course (with the published shortcut to make up 24km). Only about 1.5km from my place to join the course route which then winds through North Ryde to Denistone East, down through West Ryde to Parramatta River and then through Meadowbank, Putney and Gladesville, across to Hunters Hills then back home through Boronia Park.
The sore soleus/achilles from yesterday was evident but only in the background. Shins also felt a little tight after the session yesterday but eventually warmed up. This run the way I went has a tough backend, especially the last climb up Pittwater Rd back home.
Stats 23.5km in 2:00:25 (avg pace 5:08 min/km and this was slowed towards the end by me fumbling in the dark around Buffalo Creek, avg HR 161).
Stretched and used nurofen gel followed by ice on the achilles which seems to have done the job, will wait and see how it feels tomorrow and decide whether I do my scheduled recovery run or have a rest day. Interesting to note that the twinge in the top of my rh foot has gone away.
The sore soleus/achilles from yesterday was evident but only in the background. Shins also felt a little tight after the session yesterday but eventually warmed up. This run the way I went has a tough backend, especially the last climb up Pittwater Rd back home.
Stats 23.5km in 2:00:25 (avg pace 5:08 min/km and this was slowed towards the end by me fumbling in the dark around Buffalo Creek, avg HR 161).
Stretched and used nurofen gel followed by ice on the achilles which seems to have done the job, will wait and see how it feels tomorrow and decide whether I do my scheduled recovery run or have a rest day. Interesting to note that the twinge in the top of my rh foot has gone away.
Tuesday, July 12, 2005
Lactate Threshold run revisited
The basis of this run is a total distance of 16km but 8km of that to be run at Half Marathon Pace. The last time I had this scheduled was 2 weeks ago and I could not hold the pace at Lane Cove, but also had Woodford to Glenbrook still in the legs.
With more flexibility this week in regards to training time while I'm still on holidays I decided to head down to the Bay for a more level course for this run. The plan was to park at the car park near the CR2km marker, do a short lap warmup, start the tempo portion at CR0, do the CR5km and then use the Garmin to manage the last 3km.
However the Garmin had decided to somehow drain it's batteries even though I drained them last night so a slight change of plans with now a turnaround at CR5 and run back to CR2 for the 8km tempo and use the Timex for splits. Felt pretty good warming up, as I ran towards Iron Cove Bridge I think I ran past Tiger Angel doing a PT session but it only dawned on me a bit further along.
As I went past CR0 picked up the tempo with the goal of 4:15 min/km. Towards the end of the faster paced section I felt the LHS calf/achilles getting a little tight. After a 3km warmdown did a few cautious calf stretches and headed home.
Stats overall 16km in 1:13:57. The tempo portion was 8km in 34:22 which is around 4:18 min/km pace.
A hard session, the twinge in the calf seems to have responded to self massage and ice we'll see how it is tomorrow which is scheduled as a longer day.
With more flexibility this week in regards to training time while I'm still on holidays I decided to head down to the Bay for a more level course for this run. The plan was to park at the car park near the CR2km marker, do a short lap warmup, start the tempo portion at CR0, do the CR5km and then use the Garmin to manage the last 3km.
However the Garmin had decided to somehow drain it's batteries even though I drained them last night so a slight change of plans with now a turnaround at CR5 and run back to CR2 for the 8km tempo and use the Timex for splits. Felt pretty good warming up, as I ran towards Iron Cove Bridge I think I ran past Tiger Angel doing a PT session but it only dawned on me a bit further along.
As I went past CR0 picked up the tempo with the goal of 4:15 min/km. Towards the end of the faster paced section I felt the LHS calf/achilles getting a little tight. After a 3km warmdown did a few cautious calf stretches and headed home.
Stats overall 16km in 1:13:57. The tempo portion was 8km in 34:22 which is around 4:18 min/km pace.
A hard session, the twinge in the calf seems to have responded to self massage and ice we'll see how it is tomorrow which is scheduled as a longer day.
Sunday, July 10, 2005
Dee Why Splash
Another struggle out of bed early, the sound of obviously large winds challenged the motivation just that little bit more. Went through the motions and stumbled out the door for the drive to Dee Why. This run has got the better of me each of the previous times I have run it so I was determined to keep a little in reserve for the final stretch this time.
As I arrived at Dee Why the winds seemed to increase and it started to sprinkle. Lurking in a wind sheltered nook at the start it was obvious with people recovering from Gold Coast, running at NOSH and just avoiding the weather that numbers would be small.
The scheduled time came around and 5 of us headed off into the deteriorating weather, fellow CR's superflake and highwayman amongst us. The first several km were pretty tough, running in the dark, howling cold wind and scudding showers. Accordingly chit chat was light. When we got to the school at Oxford Falls teh vote was to stop for a drink, the MTG were huddled there waiting to regroup before headed out. Superflake had to heed natures call and told us to push on. As we headed back to the road the 6:20 group cruised by and in the confusion of MTG/6:10/6:20 in the end three of us ended up about 10m behind the 6:20ers.
As we hit the climb up to Belrose highway slowly eased away and I swapped back on forwards with another strider who I did not know. On the slight slope down between the 2 climbs I cruised past him and got to the park at the top where the equaliser starts just as the 6:20 group finished watering. I stayed with them all the way through the back of Belrose/Frenchs Forest, just easing off at the overbridge. Keeping them in sight in the run across towards Allambie Heights.
The run down the hill was pretty good and caught quite a few 6:00 people. Towards the bottom Superflake caught me up. Once you get to the golf course this run gets tough, the legs used to a good downhill portion all of a sudden have to deal with level ground again. Got to Kingscliffe (?) popped a gu and followed a bit of a conga line up the coast, last year this stretch was extremely ugly but in running with Superflake we kept a good tempo slowly cruising past a number of runners. The last climb up Dee Why hill was a bash but then rolled down to the finish.
Felt pretty fatigued after the run, had a quick chat and then went back to the car to get something dry and warm on. It was a long day after that but the legs actually seemed to be recovering very well.
The stats, 29.8km in 2:32:58 (avg pace of 5:08, avg HR 155). In checking back this is about 2 minutes faster than the run in January and 11 minutes faster than Jan 2004. The good thing is it was a more even pace that both of those runs and done off the back of a lot more km the week leading into the run than both previous runs.
Overall another one of those runs that are as good to finish for the head as much as the legs. Another hard schedule continues courtesy of Mr Pfitzinger this week. Debating about Shoalhaven KOM race next Sunday.
As I arrived at Dee Why the winds seemed to increase and it started to sprinkle. Lurking in a wind sheltered nook at the start it was obvious with people recovering from Gold Coast, running at NOSH and just avoiding the weather that numbers would be small.
The scheduled time came around and 5 of us headed off into the deteriorating weather, fellow CR's superflake and highwayman amongst us. The first several km were pretty tough, running in the dark, howling cold wind and scudding showers. Accordingly chit chat was light. When we got to the school at Oxford Falls teh vote was to stop for a drink, the MTG were huddled there waiting to regroup before headed out. Superflake had to heed natures call and told us to push on. As we headed back to the road the 6:20 group cruised by and in the confusion of MTG/6:10/6:20 in the end three of us ended up about 10m behind the 6:20ers.
As we hit the climb up to Belrose highway slowly eased away and I swapped back on forwards with another strider who I did not know. On the slight slope down between the 2 climbs I cruised past him and got to the park at the top where the equaliser starts just as the 6:20 group finished watering. I stayed with them all the way through the back of Belrose/Frenchs Forest, just easing off at the overbridge. Keeping them in sight in the run across towards Allambie Heights.
The run down the hill was pretty good and caught quite a few 6:00 people. Towards the bottom Superflake caught me up. Once you get to the golf course this run gets tough, the legs used to a good downhill portion all of a sudden have to deal with level ground again. Got to Kingscliffe (?) popped a gu and followed a bit of a conga line up the coast, last year this stretch was extremely ugly but in running with Superflake we kept a good tempo slowly cruising past a number of runners. The last climb up Dee Why hill was a bash but then rolled down to the finish.
Felt pretty fatigued after the run, had a quick chat and then went back to the car to get something dry and warm on. It was a long day after that but the legs actually seemed to be recovering very well.
The stats, 29.8km in 2:32:58 (avg pace of 5:08, avg HR 155). In checking back this is about 2 minutes faster than the run in January and 11 minutes faster than Jan 2004. The good thing is it was a more even pace that both of those runs and done off the back of a lot more km the week leading into the run than both previous runs.
Overall another one of those runs that are as good to finish for the head as much as the legs. Another hard schedule continues courtesy of Mr Pfitzinger this week. Debating about Shoalhaven KOM race next Sunday.
Saturday, July 09, 2005
End of week
A semi big night at Cool Running drinks so not keen at getting up early for the scheduled recovery run. After lunch I perked up and decided to head out to stretch the legs and clear the head.
Another simple exploratory run around the suburbs looking for some good route options. Actually felt pretty good, knocked out 8.6km in 44:29 (avg pace 5:10).
That ends the week on a good note, total distance of 100km. This also happens to be my biggest week of running after sifting back through the logs. While I struggled a little through the week it is heartening to have stayed with the program.
Another simple exploratory run around the suburbs looking for some good route options. Actually felt pretty good, knocked out 8.6km in 44:29 (avg pace 5:10).
That ends the week on a good note, total distance of 100km. This also happens to be my biggest week of running after sifting back through the logs. While I struggled a little through the week it is heartening to have stayed with the program.
Friday, July 08, 2005
Another longish run
Thursday was a recovery run of just under 8km in 41 minutes (5:14 min/km avg HR 155)
Today had another medium/long run down. Headed out a bit later than my normal morning run time, still enjoying the holidays. Felt a little sluggish on the way out. Stopped at the weir for a quick drink and then ran into Mr G out on his morning run. Together we headed back and had a bit of a chat. It was good running with him as I lifted my pace a little. He mentioned that we would probably also see MPHaz and sure enough at around the 2km mark he came past in the opposite direction, all rugged up! I bade Mr G farewell at Scribblys (no way I was running back up there today). Continued along to Macquarie Centre and then along the bike path. Turned off early at Bridge Rd as the legs were starting to feel the pinch.
Ground out the last couple of km with pretty heavy legs. I think I actually ran out of fuel as much as anything else, was very hungry at the end.
17.9km in 1:29:46 (avg pace 5:01 avg HR 160).
I have a recovery run scheduled for tomorrow, given there are CR drinks tonight there is an even chance this may not happen.
Today had another medium/long run down. Headed out a bit later than my normal morning run time, still enjoying the holidays. Felt a little sluggish on the way out. Stopped at the weir for a quick drink and then ran into Mr G out on his morning run. Together we headed back and had a bit of a chat. It was good running with him as I lifted my pace a little. He mentioned that we would probably also see MPHaz and sure enough at around the 2km mark he came past in the opposite direction, all rugged up! I bade Mr G farewell at Scribblys (no way I was running back up there today). Continued along to Macquarie Centre and then along the bike path. Turned off early at Bridge Rd as the legs were starting to feel the pinch.
Ground out the last couple of km with pretty heavy legs. I think I actually ran out of fuel as much as anything else, was very hungry at the end.
17.9km in 1:29:46 (avg pace 5:01 avg HR 160).
I have a recovery run scheduled for tomorrow, given there are CR drinks tonight there is an even chance this may not happen.
Wednesday, July 06, 2005
Medium long
Again taking advantage of being on holiday and also another late night watching the Tour de France I slept in and opted for an afternoon run.
The schedule has a medium long run of 22km. The pace for these runs should be about 10-20% slower than target marathon pace which for me means about 5:00 to 5:30 min/km. Given this is longer than normal I decided to go "exploring" for the run heading pretty much all the way towards Eastwood and then east along Vimiera Road at the back of Macquarie Uni, all the way through LCNP to the weir and then back up Scribblys to home.
In the end it was actually just over 23km and boy there are a few undulations out there. Very happy with my average pace of 5:02, just dieing a little in the last couple of km, Scribblys in particular was not nice.
When I got back mixed up an Endura Opti which seems to have had a good recovery effect, shins are sensitive tonight so the voltaren gel will be used. Recovery run tomorrow of 8km before another longer run on Friday.
The schedule has a medium long run of 22km. The pace for these runs should be about 10-20% slower than target marathon pace which for me means about 5:00 to 5:30 min/km. Given this is longer than normal I decided to go "exploring" for the run heading pretty much all the way towards Eastwood and then east along Vimiera Road at the back of Macquarie Uni, all the way through LCNP to the weir and then back up Scribblys to home.
In the end it was actually just over 23km and boy there are a few undulations out there. Very happy with my average pace of 5:02, just dieing a little in the last couple of km, Scribblys in particular was not nice.
When I got back mixed up an Endura Opti which seems to have had a good recovery effect, shins are sensitive tonight so the voltaren gel will be used. Recovery run tomorrow of 8km before another longer run on Friday.
Tuesday, July 05, 2005
General Aerobic + Speed
Nice description from Pfitzinger for this run. What it means is a total of around 14km which includes 10 x 100m strides.
Since I'm on holidays and starying up late watching the Tour I headed out at around lunchtime. Ran up to Lane Cove Road and went into LCNP at the top gates, all the way through the park over the weir and then continue down along the east bank of Lane Cove River through the golf course and bush to Rotary Field. By the time I got there I was about 12.5km into my run.
Doing 100m strides with already a little fatigue in the legs was interesting, not bothering to collate splits more interested in trying to maintain form and float, then have a 100m jog recovery around the bend before another fast hit out.
Finished that off and again felt the lactic acid in the legs climbing up the hill back home.
Stats 14.9km all up in 1:13:12, gives avg pace of 4:54 and avg HR of 165.
Almost forgot, went to see the witch doctor yesterday, some serious accupuncture to the rh calf/shin which he also seemed to think was the cause behind my rh foot soreness. Every needle he used hit the mark which was quite impressive.
Long one tomorrow as the base building continues.
Since I'm on holidays and starying up late watching the Tour I headed out at around lunchtime. Ran up to Lane Cove Road and went into LCNP at the top gates, all the way through the park over the weir and then continue down along the east bank of Lane Cove River through the golf course and bush to Rotary Field. By the time I got there I was about 12.5km into my run.
Doing 100m strides with already a little fatigue in the legs was interesting, not bothering to collate splits more interested in trying to maintain form and float, then have a 100m jog recovery around the bend before another fast hit out.
Finished that off and again felt the lactic acid in the legs climbing up the hill back home.
Stats 14.9km all up in 1:13:12, gives avg pace of 4:54 and avg HR of 165.
Almost forgot, went to see the witch doctor yesterday, some serious accupuncture to the rh calf/shin which he also seemed to think was the cause behind my rh foot soreness. Every needle he used hit the mark which was quite impressive.
Long one tomorrow as the base building continues.
Sunday, July 03, 2005
A bridge too far?
The title is a great war movie about WW2 and I'll borrow it to describe my STaR which is the Ten Bridges. This is a lap around the back of the harbour starting at Longueville and as the title suggests crosses over 10 bridges.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
A bridge too far?
The title is a great war movie about WW2 and I'll borrow it to describe my STaR which is the Ten Bridges. This is a lap around the back of the harbour starting at Longueville and as the title suggests crosses over 10 bridges.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
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