Sun: 1hr 45 mins with Timmy...plantar was sore throughout...
Mon: Took the day off to rest the plantar
Tues: Bumped into Charlie Low on the way to work, he told me to 'run through it' for the rest of the week and then rest from Mon for the big race in New York. Went out for an easy 12k with a few 1 min fast reps
Wed: 4 by 2k at 3.40 pace off 1 min...felt comfortable and the plantar felt a lot better
Thurs: 400s by 8 in rushcutters Oval with the HuRT squad, avg'd 70 sec for the reps...again felt quite comfortable
Fri: 10 easy
Sat: 5k coolrunning race (17.09). Very few in attendance. Chris Truscott ran a very comfortable 15.47....happy with my effort as the km splits were pretty even and I was on my own for the most part.
Sun: 80 mins easy with Timmy...happy to get through my last longish run. Plantar was sore but I am resting up now so don't anticipate any issues for New York......really looking forward to it now...
Sunday, October 31, 2010
Friday, October 22, 2010
Pain in the plantar...
Tues: Ran in and hooked up with the HuRT sqaud for 4 by 10 mins off 2 mins. Ran well within myself for the first rep and still managed to get a good bit by the art gallery. Pushed the pace for the 2nd rep and ran over the top of pretty much everyone. For the 3rd rep I pushed it and was 30-40 meters short of the stone gates. The 4th rep was relatively easy with an avg pace of 3.28.
Weds: 1hr 40 on my own with my ipod in centennial. I was actually planning on running a little longer but i failed to get up at 5am and my plantar was causing issues..
Thurs: Ran in and met up with the HuRTs squad for 1.2k by 5, I only did 4 as I arrived late. I took for the first few relatively easy, pushed the 3rd rep and really pushed the 4th rep....regardless I couldn't run over the top of Tucks.
Fri: I was half thinking about a 'rest day' as my plantar is sore late evening and early morning but went out at lunch for an easy 10k. Will definitely take tomorrow off running. Rest the plantar and go for an easy 2hr run on Sunday with a couple of quick kms thrown in the middle of the session...
Weds: 1hr 40 on my own with my ipod in centennial. I was actually planning on running a little longer but i failed to get up at 5am and my plantar was causing issues..
Thurs: Ran in and met up with the HuRTs squad for 1.2k by 5, I only did 4 as I arrived late. I took for the first few relatively easy, pushed the 3rd rep and really pushed the 4th rep....regardless I couldn't run over the top of Tucks.
Fri: I was half thinking about a 'rest day' as my plantar is sore late evening and early morning but went out at lunch for an easy 10k. Will definitely take tomorrow off running. Rest the plantar and go for an easy 2hr run on Sunday with a couple of quick kms thrown in the middle of the session...
Monday, October 18, 2010
Easy Monday
Easy 60 mins with Ray, Laura and few others from the HuRT squad, legs were pretty heavy at the start...and more so at the finish...obviously yesterdays long run was still in the legs..will jog home this evening to loosen up the legs a bit..
Sunday, October 17, 2010
Belle and Sebastian
Fri: Easy 10k with Ray and Laura at lunch, hammie was a little tight which was a worry...
Sat: Easy 10k run in and around centennial, the hammie was tight at the start of the run but gone by the end of it.
Sun: Opted for a 35k run instead of the 10k Brighton Dash. With New York so close I felt a long run was the better option. I was going to try and go long early Monday morning but felt I would struggle to get out of bed. I was on my own for the long run and ran it in the middle of the day (pretty hot 23c). I brought my ipod with me and listened to the 'High Voilet' from the National, then Arcade Fire's 'the surburbs' and finally let Belle and Sebastian's new album 'Write about love' run on continuous play. I've always been a fan ever since 'tigerlily' and as I was tiring towards the end of the run it definitely picked me up...love the tune 'calculating bimbo'....felt pretty good throughout the run. A tad faster than last week 2hr 43..
Thursday, October 14, 2010
6 by 800s
Out with the HuRT squad today in hot conditions down in rushcutters.
6 by 800s off 90 secs, the reps were run in
2.32, 2.32, 2.31, 2.31, 2.30, 2.27. Tucks was out in front avg'ing 2.25 with Jono Fenton 5 secs back. Killer joined me for the 2 rep and ran with me for all the reps. We ran with Fenton for the 2nd last one and ran over the top of him for the last one. Binfield was a few seconds behind avging 2.38.
Tom was obviously absent today watching the marathon in Delhi and telling his wife to hold off given birth until the the end of the race. I happen to catch the tail end of the race that is and witnessed a gutsy effort by Shelley to pick up silver and Weightman to grab bronze. Kristen decided to hold off and delivered a baby girl Claudia Esme at 19.50 AEST. That's 5 for Tom and Kristen now, surely I can win a head to head next year :) Congrats to both of them....!!!
6 by 800s off 90 secs, the reps were run in
2.32, 2.32, 2.31, 2.31, 2.30, 2.27. Tucks was out in front avg'ing 2.25 with Jono Fenton 5 secs back. Killer joined me for the 2 rep and ran with me for all the reps. We ran with Fenton for the 2nd last one and ran over the top of him for the last one. Binfield was a few seconds behind avging 2.38.
Tom was obviously absent today watching the marathon in Delhi and telling his wife to hold off given birth until the the end of the race. I happen to catch the tail end of the race that is and witnessed a gutsy effort by Shelley to pick up silver and Weightman to grab bronze. Kristen decided to hold off and delivered a baby girl Claudia Esme at 19.50 AEST. That's 5 for Tom and Kristen now, surely I can win a head to head next year :) Congrats to both of them....!!!
Wednesday, October 13, 2010
keeping a record...
Ok, I have been very slack with the blog updates...this will be short and sharp as i am keen to keep a record
Mon 4th: 10k easy
Tues 5th: HuRT session (progressive tempo), went out easy lifted the pace after the turn (3.50 approx), pushed on home on my own and i actually think i was first back and well within 45 mins (35 sec approx).
Wed 6th: Rest day, I had a terrible sore throat that I had been fighting for a few days so took the day off)
Thurs 7th: Easy 55 mins with Heyden and Thurston
Fri 8th: Easy 60 min with Tom and Laura
Sat 9th: 10k with a 5k tempo in the middle (ran in 18 mins flat)
Sun 10th: 35k in 2hrs 45min, 20 odd km with Mike. Felt easier than the previous week as the pace was slower
Mon 11th:
Ran into work
70 min easy, well easy for the first 45 mins but took off with Craddock for 20 mins of tempo running...felt like a good idea at the time but I was sore on Tues morning
Ran home
Tues 12th:
Ran into work
6 by 5 mins off 90 secs, felt pretty good at around 3.30 pace. Dave Clark looked very strong in the front grp, likely to smash Tom at JP Morgan. I've put $50 down on the big fella. Tom looked concerned!!!!
Ran home
Wed 13th
1hr 40 easy with Tom and Mike Race, shattered at the end off it...
Only 3 1/2 weeks left to NY. Looking forward to it now...have about 10 days of hard training left and then taper...might race the 10k Brighton Bash at the weekend, followed by the SMC 21.1k and the last race will be the 5k coolrunning challenge...
Mon 4th: 10k easy
Tues 5th: HuRT session (progressive tempo), went out easy lifted the pace after the turn (3.50 approx), pushed on home on my own and i actually think i was first back and well within 45 mins (35 sec approx).
Wed 6th: Rest day, I had a terrible sore throat that I had been fighting for a few days so took the day off)
Thurs 7th: Easy 55 mins with Heyden and Thurston
Fri 8th: Easy 60 min with Tom and Laura
Sat 9th: 10k with a 5k tempo in the middle (ran in 18 mins flat)
Sun 10th: 35k in 2hrs 45min, 20 odd km with Mike. Felt easier than the previous week as the pace was slower
Mon 11th:
Ran into work
70 min easy, well easy for the first 45 mins but took off with Craddock for 20 mins of tempo running...felt like a good idea at the time but I was sore on Tues morning
Ran home
Tues 12th:
Ran into work
6 by 5 mins off 90 secs, felt pretty good at around 3.30 pace. Dave Clark looked very strong in the front grp, likely to smash Tom at JP Morgan. I've put $50 down on the big fella. Tom looked concerned!!!!
Ran home
Wed 13th
1hr 40 easy with Tom and Mike Race, shattered at the end off it...
Only 3 1/2 weeks left to NY. Looking forward to it now...have about 10 days of hard training left and then taper...might race the 10k Brighton Bash at the weekend, followed by the SMC 21.1k and the last race will be the 5k coolrunning challenge...
Sunday, October 3, 2010
Lovin' it
Fri: 50 mins easy
Sat: 10k Striders in Homebush in 36.58, after a fast 1st km in 3.24 I had nothing in the legs...after 5km....knew I was dead in the water and decided to relax and enjoy the rest of the race....average performances by the HuRT squad even though Tucks finished 2nd and Tom finished 3rd..
In the arvo, I got out for an easy 10k in centennial, legs were tight but felt better after each km.
Sun: Out for a long run in the arvo, ran 10k in 48 mins on my own. Then ran 3 by 8k loops with Mike Conway. Mike was keen to mantain 4.30 pace. Each loop was with a few seconds either side of 36 mins so 4.30 pace. I was feeling fine, stopped for water at the Kiosk (after 34k) and jogged back in 4.50 pace for the remaining 2k... All up around 2hr 46 mins...shattered at the end...got to the door and consumed lots of carbs...
I am really enjoying my running again...not sure what it is but lovin' it...
Sat: 10k Striders in Homebush in 36.58, after a fast 1st km in 3.24 I had nothing in the legs...after 5km....knew I was dead in the water and decided to relax and enjoy the rest of the race....average performances by the HuRT squad even though Tucks finished 2nd and Tom finished 3rd..
In the arvo, I got out for an easy 10k in centennial, legs were tight but felt better after each km.
Sun: Out for a long run in the arvo, ran 10k in 48 mins on my own. Then ran 3 by 8k loops with Mike Conway. Mike was keen to mantain 4.30 pace. Each loop was with a few seconds either side of 36 mins so 4.30 pace. I was feeling fine, stopped for water at the Kiosk (after 34k) and jogged back in 4.50 pace for the remaining 2k... All up around 2hr 46 mins...shattered at the end...got to the door and consumed lots of carbs...
I am really enjoying my running again...not sure what it is but lovin' it...
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