A Monthly update for April -
Apr Kms - 270
Injuries - nothing really but had to have 3 days off due to
overtraining/racing in the last week.
YTD Kms - 860
Upcoming Events - GTR Puffing Billy May 7 and weekly racing
at Knox Masters. Knox Half Marathon Hcp (Dec 06)
Goals 2006 - 800m sub 2:20/Knox Half Marathon Hcp sub 2hrs
To gradually increase my mileage and be able to comfortably
run a 30km long weekly run in a few months.
Sunday, April 30, 2006
Sunday Morning - 24kms with the ESRG (4)
A nice easy pace long run along the Dandy Creek
Trail with some of the ESRG runners. That was my
longest run ever and eclipses the previous longest
run of 18kms which i did a couple of weeks ago.
I plan on making this distance a regular thing and
hope to build it up to 30 in the not to distant future.
Approximate stats for the run are 24kms in 2.25ish!
I think everyone enjoyed it - bring on the next one!
A nice easy pace long run along the Dandy Creek
Trail with some of the ESRG runners. That was my
longest run ever and eclipses the previous longest
run of 18kms which i did a couple of weeks ago.
I plan on making this distance a regular thing and
hope to build it up to 30 in the not to distant future.
Approximate stats for the run are 24kms in 2.25ish!
I think everyone enjoyed it - bring on the next one!
Saturday, April 29, 2006
Saturday - Rest Day
Today was my scheduled rest day for the week and
this week it marks the third day in a row of no
running! My heart rate seems to have normalised
and i'm feeling good now so it will be full steam
ahead for tomorrow's long run at Koomba Park.
This morning i was kicking the soccer ball around
with my daughter and generally running about with
the kids for an hour or so and i felt really fit.
I wouldn't have felt like that 2 years ago!
I have some pretty big plans for my running over
coming months so i'll be doing lots of long runs
and making sure that i'm doing all the right things
as much as possible, to improve to the best my body
will allow.
Today was my scheduled rest day for the week and
this week it marks the third day in a row of no
running! My heart rate seems to have normalised
and i'm feeling good now so it will be full steam
ahead for tomorrow's long run at Koomba Park.
This morning i was kicking the soccer ball around
with my daughter and generally running about with
the kids for an hour or so and i felt really fit.
I wouldn't have felt like that 2 years ago!
I have some pretty big plans for my running over
coming months so i'll be doing lots of long runs
and making sure that i'm doing all the right things
as much as possible, to improve to the best my body
will allow.
Friday, April 28, 2006
Friday(Very Early)Morning - Rest
Woke up this morning with the heart rate still too high
so i've scrapped the planned TM Fartlek session. I must
need more rest so that i'm good for Sunday's Long Run
with the ESRG. My system is telling me something and it's
not worth putting myself at risk for the sake of a day or
two. Saturday is always a rest day for me now so that
should get me right.
So my running week ends early with 64.5kms
Woke up this morning with the heart rate still too high
so i've scrapped the planned TM Fartlek session. I must
need more rest so that i'm good for Sunday's Long Run
with the ESRG. My system is telling me something and it's
not worth putting myself at risk for the sake of a day or
two. Saturday is always a rest day for me now so that
should get me right.
So my running week ends early with 64.5kms
Thursday, April 27, 2006
Thursday Morning - Unscheduled Rest
I'm having a rest day due to overdoing things over the last couple
of days or so. I felt unwell late last night and again this morning
The hill run up at Menzies Creek in particular and two very hard races at Masters last night is what has done it. I've even had to stay home
from work today to take it easy.
I will not do much now until Sunday as i really want to do the long
(20-25kms)run with the ESRG as i feel this will be the most important
run for the week.
I'm having a rest day due to overdoing things over the last couple
of days or so. I felt unwell late last night and again this morning
The hill run up at Menzies Creek in particular and two very hard races at Masters last night is what has done it. I've even had to stay home
from work today to take it easy.
I will not do much now until Sunday as i really want to do the long
(20-25kms)run with the ESRG as i feel this will be the most important
run for the week.
Wednesday, April 26, 2006
64.5k's so far this week!
Wednesday Evening - Knox Masters (5)
Quite a heavy night of running tonight (for me!).
I had been feeling very tired all day today due to
yesterday's 15km hill session. I was almost not
going to do Masters tonight but i do hate to miss
it so off i went. I started with a warmup including
lots of laps of slow jogging and a few 50m strides.
Then a couple more laps followed by some 100m
strides etc. On to the racing - I decided to give
the relay a miss tonight as i really didn't feel like
sprinting so i started with the 800m. Despite being
very tired it very well and i got within 2 seconds of
a PB. I was able to go with the leaders as they
began to pour on the pace from about 500m to go.
I ended up sixth in 2:36 which is the best time by
far for quite some months. Must be all the distance
running i'm doing! I jogged some more to keep loose
and then ran in the 8km race. This was the first 8
that i have done on the track and the first time i have
raced the distance so again very pleased with 42:31
Now i am reallly tired and totally drained out so i
do hope i sleep well tonight. I'll probably dream about
going around in circles!
Quite a heavy night of running tonight (for me!).
I had been feeling very tired all day today due to
yesterday's 15km hill session. I was almost not
going to do Masters tonight but i do hate to miss
it so off i went. I started with a warmup including
lots of laps of slow jogging and a few 50m strides.
Then a couple more laps followed by some 100m
strides etc. On to the racing - I decided to give
the relay a miss tonight as i really didn't feel like
sprinting so i started with the 800m. Despite being
very tired it very well and i got within 2 seconds of
a PB. I was able to go with the leaders as they
began to pour on the pace from about 500m to go.
I ended up sixth in 2:36 which is the best time by
far for quite some months. Must be all the distance
running i'm doing! I jogged some more to keep loose
and then ran in the 8km race. This was the first 8
that i have done on the track and the first time i have
raced the distance so again very pleased with 42:31
Now i am reallly tired and totally drained out so i
do hope i sleep well tonight. I'll probably dream about
going around in circles!
Tuesday, April 25, 2006
Tuesday Morning - Puffing Billy Training (5)
This morning was the first training run for the Puffing
Billy Great Train Race. There was quite a turnout of
people and catered for all speeds. Most finished off
after the first section of about 11kms and headed off
for Sassafras for coffee. A small group kept on for
another 4kms or so and 2 more (not including me)
continued on after that. It was certainly a good test
for me and i found the last 4kms particularly hard.
On my rating scale of perceived effort i would have
put today at 4 out of 5 but the last bit certainly made
it a 5. I am a little stiff and sore after that so i may
do a very easy 20-30 min run later to loosen up the
legs and recover a bit.
This morning was the first training run for the Puffing
Billy Great Train Race. There was quite a turnout of
people and catered for all speeds. Most finished off
after the first section of about 11kms and headed off
for Sassafras for coffee. A small group kept on for
another 4kms or so and 2 more (not including me)
continued on after that. It was certainly a good test
for me and i found the last 4kms particularly hard.
On my rating scale of perceived effort i would have
put today at 4 out of 5 but the last bit certainly made
it a 5. I am a little stiff and sore after that so i may
do a very easy 20-30 min run later to loosen up the
legs and recover a bit.
Monday, April 24, 2006
The Great Train Race - 13 Days to go
Monday Morning - Long Run (4)
A long run this morning around my local streets on
a new extended course that i will now use often.
I wanted to run for around either 80mins or 13kms
this morning as that is going to be the distance of
my Monday and Tuesday regular morning runs now.
I felt like my pace was quite good without pushing it
too much. All of this long distance running feels to
me like it is definately helping my fitness so on we
go! (13.7kms in 80mins).
Here are the splits from the Garmin -
1. 5:47
2. 5:41
3. 5:49
4. 5:42
5. 6:08
6. 5:46
7. 5:40
8. 5:52
9. 6:04
10 5:45
11 5:42
12 5:56
13 6:08
14 3:57 (692.98m)
I'm very happy with my consistency during the run
as while this run is not too hilly, it is certainly
undulating with a nice mix of gradual rises and falls.
I would describe it as a searching run!
A long run this morning around my local streets on
a new extended course that i will now use often.
I wanted to run for around either 80mins or 13kms
this morning as that is going to be the distance of
my Monday and Tuesday regular morning runs now.
I felt like my pace was quite good without pushing it
too much. All of this long distance running feels to
me like it is definately helping my fitness so on we
go! (13.7kms in 80mins).
Here are the splits from the Garmin -
1. 5:47
2. 5:41
3. 5:49
4. 5:42
5. 6:08
6. 5:46
7. 5:40
8. 5:52
9. 6:04
10 5:45
11 5:42
12 5:56
13 6:08
14 3:57 (692.98m)
I'm very happy with my consistency during the run
as while this run is not too hilly, it is certainly
undulating with a nice mix of gradual rises and falls.
I would describe it as a searching run!
Sunday, April 23, 2006
Sunday Morning - Kinglake (ESRG)(3)
A nice run through the Kinglake National Park this
morning. Lots of hills and undulations to run along
which meant that the 13.3km or so took about 90mins.
That is just perfect at the moment because i want
my long runs to be at least 90mins and have some
hills in there to prepare me for the Great Train Race.
Again very enjoyable today with great scenary and
great company to run with. These weekly long runs
are certainly going to become a highlight of my
running week!
A nice run through the Kinglake National Park this
morning. Lots of hills and undulations to run along
which meant that the 13.3km or so took about 90mins.
That is just perfect at the moment because i want
my long runs to be at least 90mins and have some
hills in there to prepare me for the Great Train Race.
Again very enjoyable today with great scenary and
great company to run with. These weekly long runs
are certainly going to become a highlight of my
running week!
Friday, April 21, 2006
42.5kms for the week
As my week starts on Sunday, i have now
finished my running week. Tomorrow i am
having a rest day (rest from running anyway)
so my total for the past week is 42.5kms
That's quite a light week compared with
the previous week's 91kms.
finished my running week. Tomorrow i am
having a rest day (rest from running anyway)
so my total for the past week is 42.5kms
That's quite a light week compared with
the previous week's 91kms.
Thursday, April 20, 2006
Thursday Evening - Slow Recovery TM (3)
A very easy run of 5kms on the treadmill tonight.
I ran at a slow recovery pace basically just to
loosen up the legs and put some more k's in the
bank. A set of chairdips and pullups to finish off.
Thursday Morning - Long Recovery Run (3)
An easy 10kms of slow recovery running around
the local streets in 56.43 which is quite good for
my Thursday morning run. I'm usually pretty tired
from Masters races the night before.
A very easy run of 5kms on the treadmill tonight.
I ran at a slow recovery pace basically just to
loosen up the legs and put some more k's in the
bank. A set of chairdips and pullups to finish off.
Thursday Morning - Long Recovery Run (3)
An easy 10kms of slow recovery running around
the local streets in 56.43 which is quite good for
my Thursday morning run. I'm usually pretty tired
from Masters races the night before.
Wednesday, April 19, 2006
Wednesday Evening - Knox Masters (5)
Warmup 4 laps slow jogging pace then 4 x 50m
strides with high knees. Walking up and down
the grandstand steps for a couple of minutes and
then some start practice around the bottom turn.
Also 2 more laps of the track at slow jogging pace.
1 x 400m race (2nd in 66 - very windy) followed by
some jogging to loosen up before 1 x 5km Hcp
(11th in 25.52PB) which i'm very pleased with given
the conditions. To finish up a cooldown jog of 800m
Warmup 4 laps slow jogging pace then 4 x 50m
strides with high knees. Walking up and down
the grandstand steps for a couple of minutes and
then some start practice around the bottom turn.
Also 2 more laps of the track at slow jogging pace.
1 x 400m race (2nd in 66 - very windy) followed by
some jogging to loosen up before 1 x 5km Hcp
(11th in 25.52PB) which i'm very pleased with given
the conditions. To finish up a cooldown jog of 800m
Tuesday, April 18, 2006
Tuesday Morning - Long Run (MMCT) (3)
A nice relaxing run of around 9.6kms with Beki with
a couple of very short breaks in there. My first time
running the MMCT and i enjoyed the change and the
slightly different surroundings. Very nice to run with
some good company. I mostly run by myself at the
moment. Once i got home i decided to keep going
a little to bring the total distance for today up to 13k
I ran down to Lakewood and around the lake and
back home again still at a nice relaxed pace.
I won't run again until Masters tomorrow evening.
Monday - Rest Day
A nice relaxing run of around 9.6kms with Beki with
a couple of very short breaks in there. My first time
running the MMCT and i enjoyed the change and the
slightly different surroundings. Very nice to run with
some good company. I mostly run by myself at the
moment. Once i got home i decided to keep going
a little to bring the total distance for today up to 13k
I ran down to Lakewood and around the lake and
back home again still at a nice relaxed pace.
I won't run again until Masters tomorrow evening.
Monday - Rest Day
Sunday, April 16, 2006
Sunday - A Rest Day
The end of another running week and this time
a massive 91kms! Thats a lot more than i've
done before and a lot more than the recommended
increase in distance. I have been careful and
tried to look after myself so i should be ok.
I definately want to continue with the Sunday
long runs (Saturday daytime is generally out for
me due to family commitments)and gradually build
up the distances so that a weekly run of 20-25kms
will be routine. I will soon start to add to one
of my weekday runs (probably Mondays)and make it
a 12km up from 10. I have a good feeling about
how my running is going at the moment, I hope
it continues. I may however have to start getting
up even earlier during the week to accomodate the
extra distances!
The end of another running week and this time
a massive 91kms! Thats a lot more than i've
done before and a lot more than the recommended
increase in distance. I have been careful and
tried to look after myself so i should be ok.
I definately want to continue with the Sunday
long runs (Saturday daytime is generally out for
me due to family commitments)and gradually build
up the distances so that a weekly run of 20-25kms
will be routine. I will soon start to add to one
of my weekday runs (probably Mondays)and make it
a 12km up from 10. I have a good feeling about
how my running is going at the moment, I hope
it continues. I may however have to start getting
up even earlier during the week to accomodate the
extra distances!
I have been tagged by Beki -
Here are my answers to 11 running questions:
1. What time of day do you run?
Usually at 6am during the week but it can vary
on the weekends.
2. What are your favourite runs?
I really enjoy the 10km runs i do on Mondays and
Tuesdays. I do think though that a longer weekend
run will become the one i like the most.
3. What is your favorite song to run to?
Iris - The Goo Goo Dolls
4. What book are you reading at the moment?
Sarum by Edward Rutherford. It's an historic novel
(a very long one) spanning from about 5000BC until late
in the 20th Century and tells the story of Salisbury
in England. It has taken me quite a long time to get
through it, perhaps another week or two until the end!
5. When did you start running?
This time about 2 years ago and have only recently
began to venture into distance running.
6. What's your post-race/post-run ritual?
Lots of water and definately a meal of some sort within
2 hours (preferably within 1 hour)of completing the run.
7. What do you eat before you run?
Nothing and if it's an afternoon/evening run, not for
2-3hrs beforehand.
8. What's your favorite running accessory?
My Creative Muvo TXFM Music/radio player thing!
9. What's your motivation for running?
I began to help me give up smoking and then caught
the bug. Now i can't stop!
10 What are your running shoes?
I have several in different stages of wear.
Asics Evolution soon to be retired
Nike Free soon to be retired
Asics Kayano at about half life
Mizuno Wave Elixir about a month old
Mizuno Wave Nirvana about 2 weeks old
Puma Grass Cat for trails/cross country only.
11. What is your next running goal?
Puffing Billy Great Train Race May 7
Now for the tags - take it away Plu, Stu Mac,
Uncle Dave, Pepster and FakePlasticTrees
Here are my answers to 11 running questions:
1. What time of day do you run?
Usually at 6am during the week but it can vary
on the weekends.
2. What are your favourite runs?
I really enjoy the 10km runs i do on Mondays and
Tuesdays. I do think though that a longer weekend
run will become the one i like the most.
3. What is your favorite song to run to?
Iris - The Goo Goo Dolls
4. What book are you reading at the moment?
Sarum by Edward Rutherford. It's an historic novel
(a very long one) spanning from about 5000BC until late
in the 20th Century and tells the story of Salisbury
in England. It has taken me quite a long time to get
through it, perhaps another week or two until the end!
5. When did you start running?
This time about 2 years ago and have only recently
began to venture into distance running.
6. What's your post-race/post-run ritual?
Lots of water and definately a meal of some sort within
2 hours (preferably within 1 hour)of completing the run.
7. What do you eat before you run?
Nothing and if it's an afternoon/evening run, not for
2-3hrs beforehand.
8. What's your favorite running accessory?
My Creative Muvo TXFM Music/radio player thing!
9. What's your motivation for running?
I began to help me give up smoking and then caught
the bug. Now i can't stop!
10 What are your running shoes?
I have several in different stages of wear.
Asics Evolution soon to be retired
Nike Free soon to be retired
Asics Kayano at about half life
Mizuno Wave Elixir about a month old
Mizuno Wave Nirvana about 2 weeks old
Puma Grass Cat for trails/cross country only.
11. What is your next running goal?
Puffing Billy Great Train Race May 7
Now for the tags - take it away Plu, Stu Mac,
Uncle Dave, Pepster and FakePlasticTrees
Saturday, April 15, 2006
Saturday Afternoon - Long Cross Country (5)
A nice long run through the forest with some new
friends from the Eastern Suburbs Running Group.
We ran for around 2 hours and covered about 18.5kms
through all sorts of stuff. Real cross country type stuff
and it was very enjoyable. I hope to be able to catch
up with them as often as possible for a weekend long
run.
A nice long run through the forest with some new
friends from the Eastern Suburbs Running Group.
We ran for around 2 hours and covered about 18.5kms
through all sorts of stuff. Real cross country type stuff
and it was very enjoyable. I hope to be able to catch
up with them as often as possible for a weekend long
run.
Friday, April 14, 2006
Friday Evening - Very Easy Recovery (3)
A very easy session of slow jogging on the treadmill
for 3.5kms. The purpose of which to loosen up a
little from this morning's long run.
Depending on how i feel in the morning i may be
going up to Mt Evelyn to join a few other runners
for a bit of a cross country type long run through
the forest. Hopefully i do make it as i'm looking
forward to having a run with some other like minded
people.
A very easy session of slow jogging on the treadmill
for 3.5kms. The purpose of which to loosen up a
little from this morning's long run.
Depending on how i feel in the morning i may be
going up to Mt Evelyn to join a few other runners
for a bit of a cross country type long run through
the forest. Hopefully i do make it as i'm looking
forward to having a run with some other like minded
people.
Friday Morning - Longer Slow Run (4)
Today a longer run. I decided to run for 13kms at slow
easy pace to ensure completion. I found that it didn't
feel any easier at that pace than it does a little quicker.
I am however following a bit of a plan with the slow
stuff so that i can gradually increase my distances to
be able to hopefully run in the Knox Half in December.
Anyway around 1:23 for the 13kms which really is
quite slow but as i said, that is the plan at the
moment!
I may do a very easy recovery run later on today or in
the evening. It will depend on how i feel later on.
I am pretty sure that Saturday and Sunday will be rest
days at this stage.
Today a longer run. I decided to run for 13kms at slow
easy pace to ensure completion. I found that it didn't
feel any easier at that pace than it does a little quicker.
I am however following a bit of a plan with the slow
stuff so that i can gradually increase my distances to
be able to hopefully run in the Knox Half in December.
Anyway around 1:23 for the 13kms which really is
quite slow but as i said, that is the plan at the
moment!
I may do a very easy recovery run later on today or in
the evening. It will depend on how i feel later on.
I am pretty sure that Saturday and Sunday will be rest
days at this stage.
Thursday Evening - Easy Run TM (3)
Easy pace using the HRM on the treadmill for a
change. I kept the heart rate to no more than 135
which meant running at around 9kph and i did this
for 5kms.
Thursday Morning - Slow Recovery Run (3)
A nice easy run for around 40mins this morning
just to loosen up from last night. 6.5kms
Easy pace using the HRM on the treadmill for a
change. I kept the heart rate to no more than 135
which meant running at around 9kph and i did this
for 5kms.
Thursday Morning - Slow Recovery Run (3)
A nice easy run for around 40mins this morning
just to loosen up from last night. 6.5kms
Wednesday, April 12, 2006
Wednesday Evening - Knox Masters (5)
Warmup including 3 laps slow jogging then
4 x 50m strides and 2 more jogging laps then
2 x walking up and down the grandstand steps
2 x 60m strides then another jogging lap then
8 x 30m block starts (without blocks) and a
little more jogging around circles keeping warm.
1 x 300m race (1st in 46.7 no competition) then
about another 300m of post race jogging before
1 x 80m race (1st in 11.17). Around 200m more
jogging before a 20min Time Trial (9laps150m).
800m of slow jogging to cooldown.
Warmup including 3 laps slow jogging then
4 x 50m strides and 2 more jogging laps then
2 x walking up and down the grandstand steps
2 x 60m strides then another jogging lap then
8 x 30m block starts (without blocks) and a
little more jogging around circles keeping warm.
1 x 300m race (1st in 46.7 no competition) then
about another 300m of post race jogging before
1 x 80m race (1st in 11.17). Around 200m more
jogging before a 20min Time Trial (9laps150m).
800m of slow jogging to cooldown.
Tuesday, April 11, 2006
Monday, April 10, 2006
Monday Evening - Easy Recovery (3)
7kms of slow recovery running just to get the legs
ticking over again and rack up the mileage. Again
not pushing it at all and enjoying the work. 42mins
Monday Morning - Easy Long Run (3)
10kms of easy pace running around the local streets
in 57:32. I was trying not to push it and just do the
work.
7kms of slow recovery running just to get the legs
ticking over again and rack up the mileage. Again
not pushing it at all and enjoying the work. 42mins
Monday Morning - Easy Long Run (3)
10kms of easy pace running around the local streets
in 57:32. I was trying not to push it and just do the
work.
Sunday, April 09, 2006
Sunday Afternoon - Slow Recovery Run (3)
5kms of slow recovery running down around my local
lake course followed by a short walk and then a short
jog home. The 5kms took me just over 29 mins.
I'm a little sore at the top of my left leg from
the sprint session that i did this morning. Shouldn't
be a problem though.
5kms of slow recovery running down around my local
lake course followed by a short walk and then a short
jog home. The 5kms took me just over 29 mins.
I'm a little sore at the top of my left leg from
the sprint session that i did this morning. Shouldn't
be a problem though.
Sunday Morning - Sprint/Form at the track (3).
Rode down to the Knox Athletics Track on
my pushbike for a change and now the new
road is open at the end of Scoresby Road.
Warmup 3 laps of slow jogging followed by
4 x 50m strides with high knees etc then into
spikes for some block starts (without blocks)
3 x 40m starts then 3 x 60m before jogging
another lap. 1 x 200m with good form in 32s
followed by another lap of slow jogging before
another 4 x 40 starts etc. 2 laps of jogging to
cooldown before riding back home on the bike.
Saturday - Rest Day
Rode down to the Knox Athletics Track on
my pushbike for a change and now the new
road is open at the end of Scoresby Road.
Warmup 3 laps of slow jogging followed by
4 x 50m strides with high knees etc then into
spikes for some block starts (without blocks)
3 x 40m starts then 3 x 60m before jogging
another lap. 1 x 200m with good form in 32s
followed by another lap of slow jogging before
another 4 x 40 starts etc. 2 laps of jogging to
cooldown before riding back home on the bike.
Saturday - Rest Day
Friday, April 07, 2006
Friday Morning - ??????? (3)
Warmup 1.5kms various jogging pace then i started
to run the 16/9/9/16 etc but only lasted the two fast
reps before deciding to just do another recovery run.
Again i felt i had overdone my training up to this point
on Friday morning so a closer look needs to be taken.
I ended up with 5kms of recovery running. My legs
have still been sore all day today (Friday).
I have since realised that i shouldn't have done the
fartlek session on Thursday evening as it wasn't on my
revised schedule for this week! It should have actually
been a light recovery session of perhaps only 25mins or
so. This probably would have left me in the right state
to do my speed fartlek session this morning. (never mind)
Warmup 1.5kms various jogging pace then i started
to run the 16/9/9/16 etc but only lasted the two fast
reps before deciding to just do another recovery run.
Again i felt i had overdone my training up to this point
on Friday morning so a closer look needs to be taken.
I ended up with 5kms of recovery running. My legs
have still been sore all day today (Friday).
I have since realised that i shouldn't have done the
fartlek session on Thursday evening as it wasn't on my
revised schedule for this week! It should have actually
been a light recovery session of perhaps only 25mins or
so. This probably would have left me in the right state
to do my speed fartlek session this morning. (never mind)
Thursday, April 06, 2006
Wednesday, April 05, 2006
Wednesday Evening - Knox Masters (5)
Warmup including 6 laps of jogging on the track.
These were broken up into 3 lots of 2 with some
strides etc in between. To finish off the warmup
i did around 6 block starts (without the blocks)
working on getting out quickly with fast feet etc.
1 x 200m race (3rd in 28.50) and i felt pretty good.
Following this i did a little jogging for a few minutes
on and off to loosen up followed by 1 x 100m race
(2nd in 13.7) and again felt pretty good about the
run. I quickly changed back into my runners and
jogged about 200m to get ready for the 3km time
trial. I ran the 3kms in 14:57 which is a PB for me
at the track by around a minute! I wanted to break
15 mins so i made sure i stayed within close reach
of 2mins per lap. I ran home the last lap in around
100s to make sure of the time. Another 2 laps of
slow jogging to cooldown and finish up for the night
Warmup including 6 laps of jogging on the track.
These were broken up into 3 lots of 2 with some
strides etc in between. To finish off the warmup
i did around 6 block starts (without the blocks)
working on getting out quickly with fast feet etc.
1 x 200m race (3rd in 28.50) and i felt pretty good.
Following this i did a little jogging for a few minutes
on and off to loosen up followed by 1 x 100m race
(2nd in 13.7) and again felt pretty good about the
run. I quickly changed back into my runners and
jogged about 200m to get ready for the 3km time
trial. I ran the 3kms in 14:57 which is a PB for me
at the track by around a minute! I wanted to break
15 mins so i made sure i stayed within close reach
of 2mins per lap. I ran home the last lap in around
100s to make sure of the time. Another 2 laps of
slow jogging to cooldown and finish up for the night
Tuesday, April 04, 2006
Tuesday Morning - Long Run (4)
10kms again this morning. I had hoped for a little bit
better time but i guess that last night's 3kms must
have depleted the stores a touch! Nevermind 53:53
is not bad considering i felt tired the whole way. No
running now until Wednesday evening for the Masters.
I should have recovered sufficiently to compete in a
couple of races and do a 3km time trial at the end
of the evening.
10kms again this morning. I had hoped for a little bit
better time but i guess that last night's 3kms must
have depleted the stores a touch! Nevermind 53:53
is not bad considering i felt tired the whole way. No
running now until Wednesday evening for the Masters.
I should have recovered sufficiently to compete in a
couple of races and do a 3km time trial at the end
of the evening.
Monday, April 03, 2006
Monday Evening - Timed Run 3kms (4)
Decided to do a 3km timed run outside on the streets
this evening as i haven't done one of those in training
for some time. I headed off from my front gate without
a warmup and decided to just run at a pace that felt
comfortable. After a little while i knew that i was
feeling good so i picked it up a little but just enough
to make it feel like i was working it as opposed to
just recovering. A time of 15.27 for the 3kms which
i'm happy with for the amount of effort involved. A
slow cooldown jog of around 500m to finish off.
I picked up a pair of Mizuno Wave Nirvana's that were
on the specials table at Rebel Sport this afternoon.
Usually there is never anything my size and on seeing
these which are nice, light and comfortable, i just
thought i'd better buy them! They were less than half
price so what could i do! Anyway i wore them this
evening to test them out and like the Elixirs they are
great.
Decided to do a 3km timed run outside on the streets
this evening as i haven't done one of those in training
for some time. I headed off from my front gate without
a warmup and decided to just run at a pace that felt
comfortable. After a little while i knew that i was
feeling good so i picked it up a little but just enough
to make it feel like i was working it as opposed to
just recovering. A time of 15.27 for the 3kms which
i'm happy with for the amount of effort involved. A
slow cooldown jog of around 500m to finish off.
I picked up a pair of Mizuno Wave Nirvana's that were
on the specials table at Rebel Sport this afternoon.
Usually there is never anything my size and on seeing
these which are nice, light and comfortable, i just
thought i'd better buy them! They were less than half
price so what could i do! Anyway i wore them this
evening to test them out and like the Elixirs they are
great.
Monday Morning - Long Run (3)
After my rest for the last two days i felt quite good
this morning so i was expecting a good energetic run.
52.30 for my 10kms which is only .30s outside my PB
so i think i'm back on track again. I felt quite strong
during the run right up to about the last 5 mins or so.
(The last 15 mins or so of my usual 10km course is a
gradual uphill which increases considerably with about
5 mins to go.)
I will decide later if i'll do another run today or
just go straight to another 10km run tomorrow morning.
I have scheduled this as an easy week.
Saturday and Sunday - Rest Rest Rest!
After my rest for the last two days i felt quite good
this morning so i was expecting a good energetic run.
52.30 for my 10kms which is only .30s outside my PB
so i think i'm back on track again. I felt quite strong
during the run right up to about the last 5 mins or so.
(The last 15 mins or so of my usual 10km course is a
gradual uphill which increases considerably with about
5 mins to go.)
I will decide later if i'll do another run today or
just go straight to another 10km run tomorrow morning.
I have scheduled this as an easy week.
Saturday and Sunday - Rest Rest Rest!
Saturday, April 01, 2006
Friday Morning - Pay Attention! (?)
It started as a 16/9/9/16 etc fa(s)tlek but only
lasted for 2 of the 16's. I soon realised that i
really need a rest badly and the big increase
in mileage in the space of one week was just
a bad idea. I should have known yesterday
when the 14/10 session was harder than usual
Anyway i turned today's session into a slow
recovery type run up to about 4kms with the
cooldown. I finished off with a set of chairdips
and pullups. Now for a couple of days off.
It started as a 16/9/9/16 etc fa(s)tlek but only
lasted for 2 of the 16's. I soon realised that i
really need a rest badly and the big increase
in mileage in the space of one week was just
a bad idea. I should have known yesterday
when the 14/10 session was harder than usual
Anyway i turned today's session into a slow
recovery type run up to about 4kms with the
cooldown. I finished off with a set of chairdips
and pullups. Now for a couple of days off.
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