Monday - Unscheduled Rest Day (0kms/3kms)
Well it certainly does look like it will be a light
week this time. Nothing today - i overslept this
morning so i missed out on my 10km run. Then this
evening i just got home too late to train. I hate
missing sessions especially on a Monday. I guess
I'll get over it but i'm really pissed off at the
moment!
Monday, July 31, 2006
Sunday, July 30, 2006
Sunday Evening - Leg Speed/Drills (3kms/3kms)
Back into it again this evening. My leg has
come good and a rest period which included 3
nights sleep has me well rested up and ready
to go again. I spent more than an hour kicking
a soccer ball around with my son Jack this
afternoon so i knew that there were no niggles
left in my right leg. To this evening and -
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double step ladder runs timed at -
11.53/11.28/10.98/10.77/10.54
3 x 30m block starts.
Then a cooldown run of 1km and a set of chairdips
and pullups to finish. Total distance 3kms
Back into it again this evening. My leg has
come good and a rest period which included 3
nights sleep has me well rested up and ready
to go again. I spent more than an hour kicking
a soccer ball around with my son Jack this
afternoon so i knew that there were no niggles
left in my right leg. To this evening and -
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double step ladder runs timed at -
11.53/11.28/10.98/10.77/10.54
3 x 30m block starts.
Then a cooldown run of 1km and a set of chairdips
and pullups to finish. Total distance 3kms
The Week That Was - 63.7kms
1 x Long Run - 23.2kms easy
3 x Medium Runs - 26.5kms easy (10/10/6.5)
1 x Hill Session - 5kms(2.3k hard/2.7k easy)
1 x Masters Racing - 9kms (5.1km hard/3.8k easy)
2 x Full Rest Days (Friday/Saturday)
(7.4kms hard/56.3kms easy)
Total - 63.7kms Running (no cycling for the week)
This next week will be a lighter one. The plan will be
for somewhere around 40-50kms.
3 x Medium Runs - 26.5kms easy (10/10/6.5)
1 x Hill Session - 5kms(2.3k hard/2.7k easy)
1 x Masters Racing - 9kms (5.1km hard/3.8k easy)
2 x Full Rest Days (Friday/Saturday)
(7.4kms hard/56.3kms easy)
Total - 63.7kms Running (no cycling for the week)
This next week will be a lighter one. The plan will be
for somewhere around 40-50kms.
Saturday, July 29, 2006
Saturday - Rest Day
I took the kids to soccer this morning for Jack's game
and spent a lot of time running around kicking a ball
around the place. The leg feels good now so i don't
think there will be any ongoing problem with it. Of
course the temptation is there to run again today but
i will stick with the plan and rest up.
I took the kids to soccer this morning for Jack's game
and spent a lot of time running around kicking a ball
around the place. The leg feels good now so i don't
think there will be any ongoing problem with it. Of
course the temptation is there to run again today but
i will stick with the plan and rest up.
Friday, July 28, 2006
Friday - Rest Day
Yesterday my lower right leg was so sore that walking
up and down stairs while working was quite painful.
Today doing the same thing and almost no pain at all!
I should think (hopefully)that by Monday Morning i will
be good to go on my usual 10km run. I am toying with
the idea of an easy leg speed session on Sunday arvo
but i'll see how i feel then. If i do, it will be
only a short sharp ladder type session - purely drills.
Yesterday my lower right leg was so sore that walking
up and down stairs while working was quite painful.
Today doing the same thing and almost no pain at all!
I should think (hopefully)that by Monday Morning i will
be good to go on my usual 10km run. I am toying with
the idea of an easy leg speed session on Sunday arvo
but i'll see how i feel then. If i do, it will be
only a short sharp ladder type session - purely drills.
Thursday, July 27, 2006
Thursday Morning - Medium Recovery (6.5kms/63.7kms)
I set out this morning and didn't feel good at all. I felt
very tired and also my lower right leg was very sore. I
hurt my leg a little doing the treadmill hill session the
other day and it was feeling worse this morning. I ran
for a little while and decided that i would keep my run
shorter to 6.5kms instead of the usual 10kms. I got
through it and have decided to have a 3 day break
from running until Monday morning. It's certainly
time for a rest and an easy week so that it shall be.
I set out this morning and didn't feel good at all. I felt
very tired and also my lower right leg was very sore. I
hurt my leg a little doing the treadmill hill session the
other day and it was feeling worse this morning. I ran
for a little while and decided that i would keep my run
shorter to 6.5kms instead of the usual 10kms. I got
through it and have decided to have a 3 day break
from running until Monday morning. It's certainly
time for a rest and an easy week so that it shall be.
Wednesday, July 26, 2006
Wednesday Evening - Knox Masters (9kms/57.2kms)
I ran down to the track again tonight as a warmup and
proceeded to do some sprint drills when i arrived. My
intention was to run in the 100m and then later in the
5kms. I made sure that i did plenty of sets of high knee
skipping and bum kicks before doing a few strides. I
also did 3 or 4 single step grandstand runs for leg
speed and a few block starts.
1 x 100m - 1st in ???(false start and no time). I had
to chase the false starters who i gave about 4 metres
to but got them and possibly ran close to 13s.
Shortly before the 5km race i did a bit more warming
up as i had cooled down a bit while the talk was on.
1 x 5km race - 14th in 23:35PB by 18secs.
To finish up i ran another 2 laps to cooldown and got
a lift home again. 9kms total distance tonight.
I ran down to the track again tonight as a warmup and
proceeded to do some sprint drills when i arrived. My
intention was to run in the 100m and then later in the
5kms. I made sure that i did plenty of sets of high knee
skipping and bum kicks before doing a few strides. I
also did 3 or 4 single step grandstand runs for leg
speed and a few block starts.
1 x 100m - 1st in ???(false start and no time). I had
to chase the false starters who i gave about 4 metres
to but got them and possibly ran close to 13s.
Shortly before the 5km race i did a bit more warming
up as i had cooled down a bit while the talk was on.
1 x 5km race - 14th in 23:35PB by 18secs.
To finish up i ran another 2 laps to cooldown and got
a lift home again. 9kms total distance tonight.
Tuesday, July 25, 2006
Monday, July 24, 2006
Monday Evening - Treadmill Hills (5km/38.2kms)
Warmup 1.3kms slow jogging pace then
2.3kms of hills on the treadmill with 1min each at 12degs
incline and 4degs incline alternating. I then followed
this up with 400m at 12degs. This was all done at
easy pace and followed up with a 1km cooldown run.
To finish up tonight - a set of chairdips and pullups.
Monday Morning - Medium Recovery Run (10kms/33.2kms)
The usual Monday morning struggle through my 10km
recovery run. Not much to report other than i got through
it ok in 59:17.
Warmup 1.3kms slow jogging pace then
2.3kms of hills on the treadmill with 1min each at 12degs
incline and 4degs incline alternating. I then followed
this up with 400m at 12degs. This was all done at
easy pace and followed up with a 1km cooldown run.
To finish up tonight - a set of chairdips and pullups.
Monday Morning - Medium Recovery Run (10kms/33.2kms)
The usual Monday morning struggle through my 10km
recovery run. Not much to report other than i got through
it ok in 59:17.
Sunday, July 23, 2006
Sunday Long Run - Knox Area - 23.2kms
I headed out on my long run this morning with a loose
plan of trying to make it a 3/1 type run. For those who
aren't familiar with it, that means something like trying
to do the last quarter of the run at a faster pace. The
first 3 or 4 kms didn't really feel all that comfortable and
i thought that perhaps the previous heavy week might
be taking it's toll on me. I did find however that from
about 6kms onward i started to feel a bit better and
there were times when i actually felt really good!
Anyway i got through the first 10kms in around 61mins
and did my usual quick stop for a snack and some
water. Then off again on the gradual rise that is the
next 6kms where i turn around, have another quick
snack and water, and head back. This is about where
i thought it would be time to up the pace a little so
in actual fact it's a 4/1 run not a 3/1. The final 4kms
were appreciably quicker which isn't too hard to do
as most of the last 4km is a gradual downhill.
20kms in 1:59:20 and then another 3.2kms at a
slow recovery pace for cooldown back to my front
door.
During my run today i heard a song on the radio which
really inspired me, it just felt like a great running
song so there it is over on the right. (Oh how i love
the piano!!)
A Quick Rant! -
There has been a bit of talk lately on the Ausrun forum
about "junk miles" etc. I just have to say that as a
natural sprinter who's weakness is aerobic endurance,
today's long run was all "quality" when you put it into
context. For me, there is no such thing as junk miles
and to be honest, i doubt that there is for anyone.
plan of trying to make it a 3/1 type run. For those who
aren't familiar with it, that means something like trying
to do the last quarter of the run at a faster pace. The
first 3 or 4 kms didn't really feel all that comfortable and
i thought that perhaps the previous heavy week might
be taking it's toll on me. I did find however that from
about 6kms onward i started to feel a bit better and
there were times when i actually felt really good!
Anyway i got through the first 10kms in around 61mins
and did my usual quick stop for a snack and some
water. Then off again on the gradual rise that is the
next 6kms where i turn around, have another quick
snack and water, and head back. This is about where
i thought it would be time to up the pace a little so
in actual fact it's a 4/1 run not a 3/1. The final 4kms
were appreciably quicker which isn't too hard to do
as most of the last 4km is a gradual downhill.
20kms in 1:59:20 and then another 3.2kms at a
slow recovery pace for cooldown back to my front
door.
During my run today i heard a song on the radio which
really inspired me, it just felt like a great running
song so there it is over on the right. (Oh how i love
the piano!!)
A Quick Rant! -
There has been a bit of talk lately on the Ausrun forum
about "junk miles" etc. I just have to say that as a
natural sprinter who's weakness is aerobic endurance,
today's long run was all "quality" when you put it into
context. For me, there is no such thing as junk miles
and to be honest, i doubt that there is for anyone.
Saturday, July 22, 2006
Weekly Roundup
The week that was - 78.5kms
I was able to do a little more this past
week as i didn't have the kids stay with
me overnight.
1 x Long Run - 24.5kms (easy pace)
4 x Medium Runs - 40kms (easy pace)
2 x Speed/Hills - 8kms (50/50-hard/easy)
1 x Masters Racing/Training - 6kms (20/80-hard/easy)
2 x Cycling/spinbike - 20kms (even pace)
1 x (6x3rnds) Boxing bags
1 Full Rest day (Saturday)
Total kms - Running 78.5/Cycling 20
I was able to do a little more this past
week as i didn't have the kids stay with
me overnight.
1 x Long Run - 24.5kms (easy pace)
4 x Medium Runs - 40kms (easy pace)
2 x Speed/Hills - 8kms (50/50-hard/easy)
1 x Masters Racing/Training - 6kms (20/80-hard/easy)
2 x Cycling/spinbike - 20kms (even pace)
1 x (6x3rnds) Boxing bags
1 Full Rest day (Saturday)
Total kms - Running 78.5/Cycling 20
Friday, July 21, 2006
Friday Morning - Medium Street Run (3.5)
A very very cold and icy morning today so i made sure
i had the beanie and gloves for my run. Another good
solid training run with the 10kms completed in 56:19.
The extreme cold did perhaps make it a touch more
difficult to run freely but all in all i'm pleased with
the effort.
A very very cold and icy morning today so i made sure
i had the beanie and gloves for my run. Another good
solid training run with the 10kms completed in 56:19.
The extreme cold did perhaps make it a touch more
difficult to run freely but all in all i'm pleased with
the effort.
Thursday, July 20, 2006
Thursday Evening - Leg Strength/Hills (4)
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks - then on to the treadmill again for
2kms of hill running at easy pace with alternating mins
at 10degs and 4degs. This was followed by a cooldown
jog of 700m and a set of chairdips and pullups on the
Power Tower to finish up.
A little later: Sat on the spinbike for a little over
half an hour and rode at an even pace for around 10kms.
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks - then on to the treadmill again for
2kms of hill running at easy pace with alternating mins
at 10degs and 4degs. This was followed by a cooldown
jog of 700m and a set of chairdips and pullups on the
Power Tower to finish up.
A little later: Sat on the spinbike for a little over
half an hour and rode at an even pace for around 10kms.
Thursday Morning - Medium Recovery (3.5)
This morning's 10km run was mainly a recovery run to
flush out the effects of Wednesday Masters racing. As
my night was a little easier than usual, my run this
morning was not a struggle as it usually is. i got around
in 56:15 which i'm very happy with and i'm now up to
64kms for the week so far.
This morning's 10km run was mainly a recovery run to
flush out the effects of Wednesday Masters racing. As
my night was a little easier than usual, my run this
morning was not a struggle as it usually is. i got around
in 56:15 which i'm very happy with and i'm now up to
64kms for the week so far.
Wednesday, July 19, 2006
Wednesday Evening - Knox Masters (4)
An absolutely freezing night down at the track tonight.
I ran down there again from home (about 1.85kms)and
then continued to do my warmup. A few strides then
high knee skipping and bum kicks and more strides
increasing up to around 90m or so. As i had decided
to only do the 400m Hcp tonight i needed to warmup
properly so a little more jogging and more drills to
stay loose right up until race time.
1 x 400m Hcp (2nd in 65s). I think the winner was
off scratch and i had to give him 30 seconds so not
a bad result. I felt stronger tonight running the 400
than i normally do so hopefully soon my times will
start to come down. A little later i jogged 2 more
laps to stay loose before starting my grandstand
step runs. These were my usual diagonal double
step runs which are great for core strength and do
improve overall leg strength and stride length. i did
6 sets of those with the first at just under 30 secs
and the last in the high 27s. To finish off i jogged
another 2 laps for cooldown and then we had soup
and snacks to end the night. Luckily i managed to get
a lift home again so i could keep the soup down!!
An absolutely freezing night down at the track tonight.
I ran down there again from home (about 1.85kms)and
then continued to do my warmup. A few strides then
high knee skipping and bum kicks and more strides
increasing up to around 90m or so. As i had decided
to only do the 400m Hcp tonight i needed to warmup
properly so a little more jogging and more drills to
stay loose right up until race time.
1 x 400m Hcp (2nd in 65s). I think the winner was
off scratch and i had to give him 30 seconds so not
a bad result. I felt stronger tonight running the 400
than i normally do so hopefully soon my times will
start to come down. A little later i jogged 2 more
laps to stay loose before starting my grandstand
step runs. These were my usual diagonal double
step runs which are great for core strength and do
improve overall leg strength and stride length. i did
6 sets of those with the first at just under 30 secs
and the last in the high 27s. To finish off i jogged
another 2 laps for cooldown and then we had soup
and snacks to end the night. Luckily i managed to get
a lift home again so i could keep the soup down!!
Tuesday, July 18, 2006
Monday, July 17, 2006
Monday Evening - Leg Speed and Hills (3.5)
Warmup 1.3kms slow jogging pace on the treadmill.
5 x 30m high knee skipping
5 x 30m bum kicks
3 x 4 x single step ladder runs not timed (slippery)
1.7kms of hill running on the treadmill alternating for
a minute each at 10degs then 4degs at easy pace.
Total distance run 3.5kms.
Warmup 1.3kms slow jogging pace on the treadmill.
5 x 30m high knee skipping
5 x 30m bum kicks
3 x 4 x single step ladder runs not timed (slippery)
1.7kms of hill running on the treadmill alternating for
a minute each at 10degs then 4degs at easy pace.
Total distance run 3.5kms.
Stuck At Home For A While........
Monday Morning - Medium Recovery (3.5)
Well i shouldn't be here at home posting this now!
Couldn't get the bike started for some reason and
after many attempts, managed to fully flatten the
battery. I may have sorted the problem but now i
have to wait to get the battery charged up. I'm
not going to risk having another problem in this
weather so i want a fully charged battery before i
head off. Anyway, I got out for a recovery run
this morning in not quite so cold conditions but
with the hint of a little drizzle here and there!
Again this morning a very slow run. Obviously the long
run yesterday has depleted my energy reserves big
time! I just went along slowly planning to get through
the run as comfortably as possible. 10kms in 61:06
with i'm sure the second half a little easier than
the first.
Well i shouldn't be here at home posting this now!
Couldn't get the bike started for some reason and
after many attempts, managed to fully flatten the
battery. I may have sorted the problem but now i
have to wait to get the battery charged up. I'm
not going to risk having another problem in this
weather so i want a fully charged battery before i
head off. Anyway, I got out for a recovery run
this morning in not quite so cold conditions but
with the hint of a little drizzle here and there!
Again this morning a very slow run. Obviously the long
run yesterday has depleted my energy reserves big
time! I just went along slowly planning to get through
the run as comfortably as possible. 10kms in 61:06
with i'm sure the second half a little easier than
the first.
Sunday, July 16, 2006
Sunday Long Run - Knox Area - 24.5kms
Sunday Morning - Long Run (4.5)
I Started out just a few minutes after 8am this morning
with conditions cool and a little damp under foot.
I decided for this morning's long run that i would take it
out very easy and try and do a negative split for the
second hour. The plan was for 20kms and anything
more would be done for cooldown purposes. I set out
to again cover much of the Knox HM Hcp course with
a few diversions past the new golf course etc. I felt
very good today and did manage to do what i set
out to do. 20kms in 1:58.34 with the first 10kms in
60:37 and the second in 57:57. The last 4ks of the
20 look like this 5:57/5:21/5:09/5:09. The remaining run
to my front door was another 4.5kms and this was done as
easily as possible. Total distance 24.5kms - a good solid
start to the week.(Total time run today - 2:26.30 - 5:58 pace)
EDIT: 7pm - 10kms of cycling on the spinbike in front of
the TV at a nice easy even pace to loosen up the legs.
I Started out just a few minutes after 8am this morning
with conditions cool and a little damp under foot.
I decided for this morning's long run that i would take it
out very easy and try and do a negative split for the
second hour. The plan was for 20kms and anything
more would be done for cooldown purposes. I set out
to again cover much of the Knox HM Hcp course with
a few diversions past the new golf course etc. I felt
very good today and did manage to do what i set
out to do. 20kms in 1:58.34 with the first 10kms in
60:37 and the second in 57:57. The last 4ks of the
20 look like this 5:57/5:21/5:09/5:09. The remaining run
to my front door was another 4.5kms and this was done as
easily as possible. Total distance 24.5kms - a good solid
start to the week.(Total time run today - 2:26.30 - 5:58 pace)
EDIT: 7pm - 10kms of cycling on the spinbike in front of
the TV at a nice easy even pace to loosen up the legs.
Saturday, July 15, 2006
The Week That Was - 70.5kms
A fairly big week for me. The first half
of the week my legs felt very heavy.
I found that they had come good Friday
morning when my 10km run felt very
easy even though i was going along at
good speed for a training run.
1 x Long Run - 23kms easy
3 x Medium Runs (10km) - 30kms easy
2 x Leg Speed - 6kms (75% easy/25% fast)
1 x Leg Speed/Hills - 3kms (50% easy/50% hard)
1 x Masters Racing - (100m/5kms hard) - 8.5kms
3 x Cycling - various pace - 33kms
1 x Rest Day (Today Saturday)
Totals - Running 70.5/Cycling 33kms
What looks like a lot of speed work is
actually only a very small proportion of
my distance for the week - Maybe 2kms
plus about 5kms of hard racing. The rest is
easy pace.
of the week my legs felt very heavy.
I found that they had come good Friday
morning when my 10km run felt very
easy even though i was going along at
good speed for a training run.
1 x Long Run - 23kms easy
3 x Medium Runs (10km) - 30kms easy
2 x Leg Speed - 6kms (75% easy/25% fast)
1 x Leg Speed/Hills - 3kms (50% easy/50% hard)
1 x Masters Racing - (100m/5kms hard) - 8.5kms
3 x Cycling - various pace - 33kms
1 x Rest Day (Today Saturday)
Totals - Running 70.5/Cycling 33kms
What looks like a lot of speed work is
actually only a very small proportion of
my distance for the week - Maybe 2kms
plus about 5kms of hard racing. The rest is
easy pace.
Friday, July 14, 2006
Friday Morning - Medium Street Run (4)
I felt really good this morning and somehow i knew
before i even started that this morning's 10km run
would be the best one this week. I felt like i was going
a bit quicker but it felt good. At no stage did it feel like
a struggle. 10kms in 54:54 - a much better training run!
Friday Evening - Leg Speed/Hills (3.5)
Warmup 1km slow jogging pace then -
5 x 30m high knee skipping
5 x 30m bum kicks - then to the treadmill for -
4 x 200m hills @ easy/12degs with recovery jogging
in between of 200m @ easy/4degs for a total of 1400m
5mins of cooldown jogging at slow recovery pace to
finish. Total distance just over 3kms.
I felt really good this morning and somehow i knew
before i even started that this morning's 10km run
would be the best one this week. I felt like i was going
a bit quicker but it felt good. At no stage did it feel like
a struggle. 10kms in 54:54 - a much better training run!
Friday Evening - Leg Speed/Hills (3.5)
Warmup 1km slow jogging pace then -
5 x 30m high knee skipping
5 x 30m bum kicks - then to the treadmill for -
4 x 200m hills @ easy/12degs with recovery jogging
in between of 200m @ easy/4degs for a total of 1400m
5mins of cooldown jogging at slow recovery pace to
finish. Total distance just over 3kms.
Thursday, July 13, 2006
Thursday Morning - Medium Recovery Run (4)
I got through 10kms this morning as a recovery run and
managed it a little easier than on Tuesday. 58:30 for
the distance which still felt like a struggle this morning
but about 3mins better than the last one!
Thursday Evening - Leg Speed/Strength/Cycling (3)
Warmup 1300m slow jogging pace on the treadmill
then i cranked up the incline to 12degs for 300m.
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
11.31/11.15/10.82/10.64/10.70
3 x 20m block starts
To finish off a cooldown jog for around 6mins.
Total distance approx 3kms.
Shortly after -
30mins of cycling on the spinbike with a few surges
thrown in with more tension and cadence. About 10km
I got through 10kms this morning as a recovery run and
managed it a little easier than on Tuesday. 58:30 for
the distance which still felt like a struggle this morning
but about 3mins better than the last one!
Thursday Evening - Leg Speed/Strength/Cycling (3)
Warmup 1300m slow jogging pace on the treadmill
then i cranked up the incline to 12degs for 300m.
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
11.31/11.15/10.82/10.64/10.70
3 x 20m block starts
To finish off a cooldown jog for around 6mins.
Total distance approx 3kms.
Shortly after -
30mins of cycling on the spinbike with a few surges
thrown in with more tension and cadence. About 10km
Wednesday, July 12, 2006
Wednesday Evening - Knox Masters (5)
I ran down to the track tonight in driving rain with the
wet weather gear on. That gave me just under 2kms
of warmup plus i did a few strides and a couple of steps
and some bum kicks also.
1 x 100m (1st in 13.5 - best time for 2006). This did
feel a little slow and i found that my legs were still
feeling a bit heavy from the last couple of days.
I followed this up with a loosen up jog of only about
300m before the distance event.
1 x 5km race (?? in 24:02 - missed by that much!
nine seconds outside PB) I guess the track was a
bit wet and the last 4 laps or so were in driving rain
so not too bad i guess! A cooldown jog of 800m
before coffee and snacks. Very kind of John to give
me a lift home so i didn't have to struggle home in
the rain. Total distance tonight approx 8.5kms.
I ran down to the track tonight in driving rain with the
wet weather gear on. That gave me just under 2kms
of warmup plus i did a few strides and a couple of steps
and some bum kicks also.
1 x 100m (1st in 13.5 - best time for 2006). This did
feel a little slow and i found that my legs were still
feeling a bit heavy from the last couple of days.
I followed this up with a loosen up jog of only about
300m before the distance event.
1 x 5km race (?? in 24:02 - missed by that much!
nine seconds outside PB) I guess the track was a
bit wet and the last 4 laps or so were in driving rain
so not too bad i guess! A cooldown jog of 800m
before coffee and snacks. Very kind of John to give
me a lift home so i didn't have to struggle home in
the rain. Total distance tonight approx 8.5kms.
Tuesday, July 11, 2006
Tuesday Morning - Medium Recovery Run (4.5)
A real struggle this morning! Legs feeling like boat anchors
and just no zip at all. I battled through as best i could
realizing that this is going to happen when i do sessions
like i did yesterday. 10kms in a slow 61:30ish.
Then later -
Once again it's Tuesday evening and once again i have this
&%$@ing headache! Why Why Why does this happen??? Anyway,
Boxing Bag session for tonight CANCELLED again and nothing
now until i race at Masters tomorrow night.
And MUCH LATER - (8pm)
The headache seems to have mostly gone now and my legs are
feeling great. They feel nicely worked but with no soreness
so hopefully i should be nice and fresh for tomorrow night.
A real struggle this morning! Legs feeling like boat anchors
and just no zip at all. I battled through as best i could
realizing that this is going to happen when i do sessions
like i did yesterday. 10kms in a slow 61:30ish.
Then later -
Once again it's Tuesday evening and once again i have this
&%$@ing headache! Why Why Why does this happen??? Anyway,
Boxing Bag session for tonight CANCELLED again and nothing
now until i race at Masters tomorrow night.
And MUCH LATER - (8pm)
The headache seems to have mostly gone now and my legs are
feeling great. They feel nicely worked but with no soreness
so hopefully i should be nice and fresh for tomorrow night.
Monday, July 10, 2006
Monday Evening - Leg Speed Then Cycling
Warmup 1.3kms slow jogging pace then
5 x 30m high knees
5 x 30m bum kicks
3 x 30m silly sideways crossover thingies
6 x double step ladder runs timed at -
11.18/10.75/10.51/10.35/10.65/11.06 - the last two
i lost concentration a little and stuffed them up a
little.
3 x 20m block starts.
I finished off with a cooldown run of around 8mins.
Then -
30mins of cycling on the spinbike with an increased
effort of 2mins duration every 6mins. This included
more tension on the wheel and a faster cadence.
Total distance approx 3kms running/10kms cycling
Warmup 1.3kms slow jogging pace then
5 x 30m high knees
5 x 30m bum kicks
3 x 30m silly sideways crossover thingies
6 x double step ladder runs timed at -
11.18/10.75/10.51/10.35/10.65/11.06 - the last two
i lost concentration a little and stuffed them up a
little.
3 x 20m block starts.
I finished off with a cooldown run of around 8mins.
Then -
30mins of cycling on the spinbike with an increased
effort of 2mins duration every 6mins. This included
more tension on the wheel and a faster cadence.
Total distance approx 3kms running/10kms cycling
Sunday, July 09, 2006
Long Run - 23kms today
Sunday Morning - Long Run (5)
Long run day today and the plan was for around 20kms.
I had to run from home because i don't have the car at
present. I had planned to start a bit earlier but stuff it
i am really suffering from lack of sleep at the moment
so i opted for a 9am start. On with the Garmin and out
the door and sort of make it up as i go along. I mostly
followed much of the bike tracks around Knox where
the December HM will be so that was good for a
little familiarisation (spelling?). Anyway i got to 20
in a tick under 2hrs of actual running time and from
there basically treated next 3kms as a very slow
cooldown run. I felt a little discomfort again today
at around 18.5kms but pressed on carefully and now
i feel fine. All in all a pleasing run and another 23kms
in the bank to start the week off. The entire run today
was on bitumen or concrete paths and is largely either
on a gradual uphill or gradual downhill.
EDIT: I went for a walk in the evening at a brisk pace to
try and iron out a little soreness in my legs. Ended up
walking for about 1.5kms.
Long run day today and the plan was for around 20kms.
I had to run from home because i don't have the car at
present. I had planned to start a bit earlier but stuff it
i am really suffering from lack of sleep at the moment
so i opted for a 9am start. On with the Garmin and out
the door and sort of make it up as i go along. I mostly
followed much of the bike tracks around Knox where
the December HM will be so that was good for a
little familiarisation (spelling?). Anyway i got to 20
in a tick under 2hrs of actual running time and from
there basically treated next 3kms as a very slow
cooldown run. I felt a little discomfort again today
at around 18.5kms but pressed on carefully and now
i feel fine. All in all a pleasing run and another 23kms
in the bank to start the week off. The entire run today
was on bitumen or concrete paths and is largely either
on a gradual uphill or gradual downhill.
EDIT: I went for a walk in the evening at a brisk pace to
try and iron out a little soreness in my legs. Ended up
walking for about 1.5kms.
Saturday, July 08, 2006
Weekly Roundup
A light week for me this past one. I believe it's
a good idea to have a light week every fourth one
so i guess that was mine!
No Long Run
2 x 10km (medium)runs
2 x leg speed/drill sessions
1 x Masters racing (200m/4kmPB)
3 x cycling/spinbike sessions
Total running - 36.5kms/ cycling - 46kms
a good idea to have a light week every fourth one
so i guess that was mine!
No Long Run
2 x 10km (medium)runs
2 x leg speed/drill sessions
1 x Masters racing (200m/4kmPB)
3 x cycling/spinbike sessions
Total running - 36.5kms/ cycling - 46kms
Saturday - Rest Day
I decided not to do any running or cycling today.
A day off for a change to get ready for my solo
long run tomorrow. I will be running from home
probably for about 2 hrs with no set route in mind
as yet anyway! I think i might take the mp3 player
along with me this time for a change too.
I decided not to do any running or cycling today.
A day off for a change to get ready for my solo
long run tomorrow. I will be running from home
probably for about 2 hrs with no set route in mind
as yet anyway! I think i might take the mp3 player
along with me this time for a change too.
Friday, July 07, 2006
Friday Morning - Leg Speed/Drills (3)
Leg speed drills this morning. Unfortunately it was a
little wet underfoot so i did slip once or twice which i
need to be careful of!
Warmup 1300m slow jogging pace on the treadmill.
Then on to the driveway out the front for -
5 x 30m high knees
5 x 30m bum kicks
5 x double step ladder runs timed at -
11.55/11.39/11.45/11.33/11.31
4 x double step ladder runs at 75% before
a cooldown jog for 8mins to finish off.
Total distance approx 3kms.
Leg speed drills this morning. Unfortunately it was a
little wet underfoot so i did slip once or twice which i
need to be careful of!
Warmup 1300m slow jogging pace on the treadmill.
Then on to the driveway out the front for -
5 x 30m high knees
5 x 30m bum kicks
5 x double step ladder runs timed at -
11.55/11.39/11.45/11.33/11.31
4 x double step ladder runs at 75% before
a cooldown jog for 8mins to finish off.
Total distance approx 3kms.
Wednesday, July 05, 2006
4km PB on a windy night!.........
Wednesday Evening - Knox Masters (5)
I rode my pushbike down to Masters this evening as i
won't have my car for a month or so. When i arrived i
locked up the bike and started the warmup which was
1200m slow jogging pace then some leg speed drills
on the grandstand steps. I followed this up with some
strides and a few block starts.
1 x 200m race (2nd in 28:6 - season best). This
was a good hitout as i was in front with around 20m
to go and i got run down by a very good runner who
was in the outside lane. This guy has run a marathon
in 2.27. I followed this with a little jogging after the
weekly talk and then 1 x 4km race (?? in 19:08PB).
I would have liked to do a sub 19 but i guess it was
quite windy and i'm happy with a 14s PB anyway!
To cooldown i ran 2 laps in around lane 5 and rode
home on the bike after the usual coffee and snacks.
Rudolf from the Runners World Ausrun forum made his first
appearance at Knox tonight and competed in the 3km walk.
I rode my pushbike down to Masters this evening as i
won't have my car for a month or so. When i arrived i
locked up the bike and started the warmup which was
1200m slow jogging pace then some leg speed drills
on the grandstand steps. I followed this up with some
strides and a few block starts.
1 x 200m race (2nd in 28:6 - season best). This
was a good hitout as i was in front with around 20m
to go and i got run down by a very good runner who
was in the outside lane. This guy has run a marathon
in 2.27. I followed this with a little jogging after the
weekly talk and then 1 x 4km race (?? in 19:08PB).
I would have liked to do a sub 19 but i guess it was
quite windy and i'm happy with a 14s PB anyway!
To cooldown i ran 2 laps in around lane 5 and rode
home on the bike after the usual coffee and snacks.
Rudolf from the Runners World Ausrun forum made his first
appearance at Knox tonight and competed in the 3km walk.
Tuesday, July 04, 2006
Tuesday Morning - Medium Street Run (4)
My first 10km run since last Thursday. I could tell
during the run that i must have been pushing just a
little as it wasn't that easy this morning. Strangely
the last half this time felt a little better than the first
with the last couple of kms possibly the best! Very happy
with 56:49 for a recovery run.
Later: I really am feeling very very very tired! This
seems to be a result of my recent World Cup spectating.
I just can't seem to catch up with sleep and it's giving
me headaches. I'm not going to do a boxing bag session
tonight. I'll just rest a little.
My first 10km run since last Thursday. I could tell
during the run that i must have been pushing just a
little as it wasn't that easy this morning. Strangely
the last half this time felt a little better than the first
with the last couple of kms possibly the best! Very happy
with 56:49 for a recovery run.
Later: I really am feeling very very very tired! This
seems to be a result of my recent World Cup spectating.
I just can't seem to catch up with sleep and it's giving
me headaches. I'm not going to do a boxing bag session
tonight. I'll just rest a little.
Monday, July 03, 2006
Monday Evening - Leg Speed/Drills (3)
Warmup 1400m slow jogging pace then -
5 x 30m high knees
5 x 30m bum kicks
5 x double step ladder drills timed at -
11:09/10:96/10:81/10:49/11:07
3 x shuttle runs (3 cones total 75m) timed at -
18:37/17:40/17:54
Followed this with a cooldown run of 3kms at
easy pace. Total distance 5kms.
7.15pm 45mins on the spinbike in front of the TV
with a couple of short breaks. 14kms
Warmup 1400m slow jogging pace then -
5 x 30m high knees
5 x 30m bum kicks
5 x double step ladder drills timed at -
11:09/10:96/10:81/10:49/11:07
3 x shuttle runs (3 cones total 75m) timed at -
18:37/17:40/17:54
Followed this with a cooldown run of 3kms at
easy pace. Total distance 5kms.
7.15pm 45mins on the spinbike in front of the TV
with a couple of short breaks. 14kms
Sunday, July 02, 2006
Sunday - Early Hours Cycling (3)
Another session overnight on the spinbike. This time
it was a case of trying to stay awake while watching my
second World Cup game for the night. I had the bike
positioned in front of the TV and really only went along
at a steady pace for the most part. Approx 14kms in
45mins or so. Probably won't run today but who knows
later!
EDIT: Sunday Evening - There wasn't any running today and
with me having the kids tonight, tomorrow mornings session
won't be the usual 10kms either! It will most likely just
be a treadmill session (various) or another leg speed/drills
session in the driveway.
Another session overnight on the spinbike. This time
it was a case of trying to stay awake while watching my
second World Cup game for the night. I had the bike
positioned in front of the TV and really only went along
at a steady pace for the most part. Approx 14kms in
45mins or so. Probably won't run today but who knows
later!
EDIT: Sunday Evening - There wasn't any running today and
with me having the kids tonight, tomorrow mornings session
won't be the usual 10kms either! It will most likely just
be a treadmill session (various) or another leg speed/drills
session in the driveway.
Saturday, July 01, 2006
Weekly Roundup
Looking back on the past week, i again find that i
have been doing what appears like a lot of speedwork.
On careful investigation though, i see that most of
the actual distance even in those sessions, is of easy
pace running. Out of the 63kms i have put away during
the week, only about 6 of them are at speed or doing
speed related drills. Of the remaining distance run,
only 4200+200m is at racing pace. All else is easy
pace running.
Speed/Form/Drills - 6kms
Race Pace - 4.4kms
Easy/Recovery Pace - 52.6kms (about 83%)
Total Distance Run - 63kms
I'll see how this works for me over the next couple
of weeks.
have been doing what appears like a lot of speedwork.
On careful investigation though, i see that most of
the actual distance even in those sessions, is of easy
pace running. Out of the 63kms i have put away during
the week, only about 6 of them are at speed or doing
speed related drills. Of the remaining distance run,
only 4200+200m is at racing pace. All else is easy
pace running.
Speed/Form/Drills - 6kms
Race Pace - 4.4kms
Easy/Recovery Pace - 52.6kms (about 83%)
Total Distance Run - 63kms
I'll see how this works for me over the next couple
of weeks.
Saturday Afternoon - Leg Speed/Drills (3)
Well i wasn't going to do any running today. I was
all set for a rest day but with having an unusual
schedule for this weekend, i just thought i'd get
another one in when i could. I still may run tomorrow
but just when and for how long who knows?!!
Anyway today's session was just outside my front door
and went like this -
Warmup 1400m slow jogging pace then -
5 x 30m high knees
5 x 30m bum kicks
5 x double step ladder runs timed at -
11:07/10:70/10:42/10:32/10:14 (getting quicker!)
3 x 75m 3 cone shuttle runs timed at -
17:91/17:61/17:66 (these are tough)
I finished off with around 1200m of slow jogging
to cooldown. Total distance 3kms.
Well i wasn't going to do any running today. I was
all set for a rest day but with having an unusual
schedule for this weekend, i just thought i'd get
another one in when i could. I still may run tomorrow
but just when and for how long who knows?!!
Anyway today's session was just outside my front door
and went like this -
Warmup 1400m slow jogging pace then -
5 x 30m high knees
5 x 30m bum kicks
5 x double step ladder runs timed at -
11:07/10:70/10:42/10:32/10:14 (getting quicker!)
3 x 75m 3 cone shuttle runs timed at -
17:91/17:61/17:66 (these are tough)
I finished off with around 1200m of slow jogging
to cooldown. Total distance 3kms.
Cycling with the World Cup!
Saturday Early Hours of the Morning - Spinbike (3)
45mins on the spinbike while watching the Germany v
Argentina game from the World Cup. Just cruised for
most of it as i haven't done any cycling for quite some
time. Must try do do a little more from time to time.
Approx 14kms.
45mins on the spinbike while watching the Germany v
Argentina game from the World Cup. Just cruised for
most of it as i haven't done any cycling for quite some
time. Must try do do a little more from time to time.
Approx 14kms.
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