Thurs:
PT session with Grant and Big Bear - focusing on core, glutes and upper body
lunch
HuRT Squad
3 by 2k off 2 mins (3.20 pace for the first two and took it easy for the 3rd one in 3.35 pace) finished off with some easy strides. Tucks and Charlie were miles ahead at the front..
Fri:
Easy 10k
Friday, September 30, 2011
Wednesday, September 28, 2011
Hobart calling
Well I took me more or less a week to get over the manflu last week, I did manage to get out for an easy run on Friday and a 90 min run on Saturday. Didn’t get time to get out for a run on Sunday.
Mon:
11k easy with the HuRTs Squad at 4.25 km/m
Tues:AM – Out with TB, Enda and JC for a 400 session. I managed 16 reps avging 77 secs off rolling every 2 mins. TB was miles out in front running the reps in 72, he managed to bang out 22 reps. Enda and JC managed to run the 25. Happy to get through the session without killing myself. If you read Timmy version of events, I was on my knees at the end of the session.
Lunch: Joined mid way through the HuRTs progressive tempo session. They were 20 mins into the session and I joined the Clyde and Peter Walker group. Ran relatively steady back to the stone gates. Tired at the end of the session and i’m sure the mornings earlier effort had a impact. Timmy is not looking in great shape, he reckons he’s finished for the rest of the year and I think he’s right. On the other extreme, TB is flying and I am very confident he will run 2.35 in Melbourne.
Wed:
Nice 10k in the run in the rain at lunch...love running in the rain..!
I’ve decided to run the Hobart marathon in January, there’s 15 weeks left which gives me plenty of time to get into descent shape. The key races in the build up that will give me an indication of how i am progressing are
- 10k on 6th November
- ½ marathon in the central coast 27th Nov
I will pull together a plan this evening, interestingly I have pulled together many plans for friends/colleagues’ for the marathon but I am terrible at following my own plan. The key at the moment is to get speed in the legs hence the focus on 400s/800s. The long run is key, i will start at 2 hrs this weekend and start to get a medium long run (80 min-90 mins) in on Wednesdays. I will build up the latter run over the next few weeks.
Essentially I will break the plan into 3 stages
Stage 1 Oct [speed with slow long runs on the w/e]
Stage 2 Nov [More focus on Lactate Threshold with pace increasing slightly for the long runs]
Stage 3 Dec [Marathon pace efforts with some V02 sessions]
Mon:
11k easy with the HuRTs Squad at 4.25 km/m
Tues:AM – Out with TB, Enda and JC for a 400 session. I managed 16 reps avging 77 secs off rolling every 2 mins. TB was miles out in front running the reps in 72, he managed to bang out 22 reps. Enda and JC managed to run the 25. Happy to get through the session without killing myself. If you read Timmy version of events, I was on my knees at the end of the session.
Lunch: Joined mid way through the HuRTs progressive tempo session. They were 20 mins into the session and I joined the Clyde and Peter Walker group. Ran relatively steady back to the stone gates. Tired at the end of the session and i’m sure the mornings earlier effort had a impact. Timmy is not looking in great shape, he reckons he’s finished for the rest of the year and I think he’s right. On the other extreme, TB is flying and I am very confident he will run 2.35 in Melbourne.
Wed:
Nice 10k in the run in the rain at lunch...love running in the rain..!
I’ve decided to run the Hobart marathon in January, there’s 15 weeks left which gives me plenty of time to get into descent shape. The key races in the build up that will give me an indication of how i am progressing are
- 10k on 6th November
- ½ marathon in the central coast 27th Nov
I will pull together a plan this evening, interestingly I have pulled together many plans for friends/colleagues’ for the marathon but I am terrible at following my own plan. The key at the moment is to get speed in the legs hence the focus on 400s/800s. The long run is key, i will start at 2 hrs this weekend and start to get a medium long run (80 min-90 mins) in on Wednesdays. I will build up the latter run over the next few weeks.
Essentially I will break the plan into 3 stages
Stage 1 Oct [speed with slow long runs on the w/e]
Stage 2 Nov [More focus on Lactate Threshold with pace increasing slightly for the long runs]
Stage 3 Dec [Marathon pace efforts with some V02 sessions]
Wednesday, September 21, 2011
Manflu
Very little in the way of running as i am dying with the flu...i was planning on running the half in Auckland Sat morning but decided against it as I wasn't feeling the best. 2 nights on the beer definitely didn't help my recovery. Last time I had the manflu, I tried to run through it and it made me worse so I will continue to hold off running until I am 100%
Thursday, September 15, 2011
Flat as a pancake
Wed:
Easy 10k at lunch on my own, legs felt very heavy and achy. It was also very warm, to be honest I was glad to get through it.
Thurs:
Woke up with a bit of a head cold. The plan was for cruise intervals which are advocated by both Daniels and MacMillian for marathon training or when you want to take it a little easier. Essentially you run 1k by 8 at your tempo pace with 1 min off (currently 3.47). Got through the session but felt far too hard. My rest heart rate is also slightly elevated so I could be coming down with the flu.
I've enter the legends half in Auckland at the weekend. I will rest up tomorrow and hopefully shake this cold.
Easy 10k at lunch on my own, legs felt very heavy and achy. It was also very warm, to be honest I was glad to get through it.
Thurs:
Woke up with a bit of a head cold. The plan was for cruise intervals which are advocated by both Daniels and MacMillian for marathon training or when you want to take it a little easier. Essentially you run 1k by 8 at your tempo pace with 1 min off (currently 3.47). Got through the session but felt far too hard. My rest heart rate is also slightly elevated so I could be coming down with the flu.
I've enter the legends half in Auckland at the weekend. I will rest up tomorrow and hopefully shake this cold.
Tuesday, September 13, 2011
400s
Mon: Easy 10k at lunch, surprisingly my calves and hammies were sore and tight...the more i ran the better they felt
Tues: 400 by 25
Out early with TB and Enda. Timmy was a no show, the guys are convinced he's running scared - nothing would surprise me! On the run over to centennial, the legs were a little tight! No sign of the guys so started off on my own. I had completed 2 reps by the time TB and Enda joined. For the first ten, the avg pace was 80 sec so we were getting 40 secs recovery. For the next 15 we ran a tad quicker 78 secs. For my 25th rep, I ran it in 75 secs, it was only TBs/Enda's 23rd rep. TB pushed the pace for his last rep and completed it in 69 secs. I really like this session. Running on grass is defnitely better for my body and I didn't really feel my PF today.
Tues: 400 by 25
Out early with TB and Enda. Timmy was a no show, the guys are convinced he's running scared - nothing would surprise me! On the run over to centennial, the legs were a little tight! No sign of the guys so started off on my own. I had completed 2 reps by the time TB and Enda joined. For the first ten, the avg pace was 80 sec so we were getting 40 secs recovery. For the next 15 we ran a tad quicker 78 secs. For my 25th rep, I ran it in 75 secs, it was only TBs/Enda's 23rd rep. TB pushed the pace for his last rep and completed it in 69 secs. I really like this session. Running on grass is defnitely better for my body and I didn't really feel my PF today.
Monday, September 12, 2011
Weekend running
Fri:
Out with Tom and JB for an easy one around the city. Ended up by 8 by 30 secs strides. 10k all up...!!
Sat
Away with the 'Good Wife' for the weekend down in Gerrigong so went down to the beach promedade for 20 by 200m off 30 secs. It was very windy, the 10 reps in the wind were run in 36/37 and the 10 reps with the wind 33-35. Felt good throughout and only really felt it in the last few reps.
Sun
90 mins easy on my own at 4.32 pace, calves were tight but other that i felt really good on the run.
After watching some of the games at the weekend, it's hard to see anyone beat NZ. England and South Africa struggled. Ireland and Australia didn't get going until the 2nd half. Maybe France will spring a surprise. Heading over to Auckland next weekend for the Irish v Australia. To be honest, we really need to lift our game to have a chance..
Out with Tom and JB for an easy one around the city. Ended up by 8 by 30 secs strides. 10k all up...!!
Sat
Away with the 'Good Wife' for the weekend down in Gerrigong so went down to the beach promedade for 20 by 200m off 30 secs. It was very windy, the 10 reps in the wind were run in 36/37 and the 10 reps with the wind 33-35. Felt good throughout and only really felt it in the last few reps.
Sun
90 mins easy on my own at 4.32 pace, calves were tight but other that i felt really good on the run.
After watching some of the games at the weekend, it's hard to see anyone beat NZ. England and South Africa struggled. Ireland and Australia didn't get going until the 2nd half. Maybe France will spring a surprise. Heading over to Auckland next weekend for the Irish v Australia. To be honest, we really need to lift our game to have a chance..
Thursday, September 8, 2011
More speed
Wed
Ran into work & Easy 12k run all on my own
Thurs
10 by 800s (with the HuRTs boys, it wasn't 800m, the avg my garmin picked up 784m)
My first rep was 2.35, I held the next few at 2.33 and then got a little quicker. To be honest, i sat a few meters behind Tim for the remainder and just ahead of Paul McC who just pipped Tim last week. Felt good on the last one and ran over the top of Tim for a 2.23 finish. Tom was flying at the front, JOno and Tucks were cruising for the majority. TIm I must admit was pretty quiet at the end of the session. Basically ran off to collect his cones and was on his bike until I stopped him for a quick chat. He was very upset when I told him I was away for the weekend, initially I pulled his leg and told him I was going to a training camp with Sean's crew 'you're doing far too much Dave', then I told him the truth that I was bringing the 'good wife' away for the weekend. Well 'so who's going to make me breaky?'. Anyhow told him that I will be back early on Sunday and drop over for breaky and if he's keen we can go for a 90 min run in the arvo.
Will continue to focus on speed, I'm back reading the auld running books/mags again and I've decided I will take a slightly different approach to the typical race build up (base, threshold, speed, peak) to something that Sean has also successfully used I think with Vatman (base, speed, threshold, peak). So during the speed phase, I will run long but a tad slower. On Tues (I run with Tim & TB - 400s as per Zatopek ), Thurs (800s, 1200s or 1600s basically whatever Tom schedules). & Sat (200s by 16/20). If I can I will spin on the bike (purely to activate the fast twitch and try to incorporate some strides into my easy runs.
Must get onto Beermats blog, he was wondering what pace to run his tempo runs at, basically half marathon pace for 20 mins but every 5 mins extra you run a tad slower otherwise you are racing your tempo sessions. Daniels book the 'running formula' has a great table based on your current V02 max/race pace.
Ran into work & Easy 12k run all on my own
Thurs
10 by 800s (with the HuRTs boys, it wasn't 800m, the avg my garmin picked up 784m)
My first rep was 2.35, I held the next few at 2.33 and then got a little quicker. To be honest, i sat a few meters behind Tim for the remainder and just ahead of Paul McC who just pipped Tim last week. Felt good on the last one and ran over the top of Tim for a 2.23 finish. Tom was flying at the front, JOno and Tucks were cruising for the majority. TIm I must admit was pretty quiet at the end of the session. Basically ran off to collect his cones and was on his bike until I stopped him for a quick chat. He was very upset when I told him I was away for the weekend, initially I pulled his leg and told him I was going to a training camp with Sean's crew 'you're doing far too much Dave', then I told him the truth that I was bringing the 'good wife' away for the weekend. Well 'so who's going to make me breaky?'. Anyhow told him that I will be back early on Sunday and drop over for breaky and if he's keen we can go for a 90 min run in the arvo.
Will continue to focus on speed, I'm back reading the auld running books/mags again and I've decided I will take a slightly different approach to the typical race build up (base, threshold, speed, peak) to something that Sean has also successfully used I think with Vatman (base, speed, threshold, peak). So during the speed phase, I will run long but a tad slower. On Tues (I run with Tim & TB - 400s as per Zatopek ), Thurs (800s, 1200s or 1600s basically whatever Tom schedules). & Sat (200s by 16/20). If I can I will spin on the bike (purely to activate the fast twitch and try to incorporate some strides into my easy runs.
Must get onto Beermats blog, he was wondering what pace to run his tempo runs at, basically half marathon pace for 20 mins but every 5 mins extra you run a tad slower otherwise you are racing your tempo sessions. Daniels book the 'running formula' has a great table based on your current V02 max/race pace.
Tuesday, September 6, 2011
Speed play
Easy days on Sunday and Monday with 10k each day. To be honest, I was pretty tired both days, not sure why but just tired in the legs. The Plantar has been raising it's ugly head again so i've been massaging and icing it.
This morning I got out for a 400s session with TB, I need to get some speed in the legs as I've been primarly running long and doing tempo sessions. I ended up doing 15reps off 2 mins (77 secs avg). Timmy joined us for the last 4 reps and continued on for another 20 or so. I am looking forward to incorporating this session into my weekly schedule for the month of Sept.....
This morning I got out for a 400s session with TB, I need to get some speed in the legs as I've been primarly running long and doing tempo sessions. I ended up doing 15reps off 2 mins (77 secs avg). Timmy joined us for the last 4 reps and continued on for another 20 or so. I am looking forward to incorporating this session into my weekly schedule for the month of Sept.....
Saturday, September 3, 2011
PB Central
Well what a morning in North Head! It was a perfect morning for running and there were some great times. I'm not a huge fan of the new course so those that did achieve PB's will be definitely run faster on a quicker course.
TImmy called over early and collected myself, Gerso and Katie. Plenty of nervous energy in the car as everyone was gunning for a pb (apart from auld Kanser). Met up with Tom who was even more nervous and complained about poor Bek who had a bug and kept him up all night. He also forgot to take his magic gel...
Well it was great watching the front runners, Tom ran over the top of Truscott to win in 32.24, fantastic run and a great PB. Great to see our HuRT leader take out a striders race and make no mistake about it, that's what you get when you put in solid training for a number of years. Rich HIgh and Timmy had a great battle with only 3 seconds separating them. Rich got the better of his older counterpart but auld Timmy smashed his pb with a super 34.27 run.
I ended up running 36.42 which is my best time for the year and I was very pleased to run a very even race. Struggled in the opening few kms, hit half way in 18.22 and came home strong. I have been focussing on tempo sessions recently so I will aim to get a little more speed sessions in (400s & 800s) and hopefully knock more time off for the next striders race in Oct.
Well what can I say about Katie and Gerso, both cruised to PBS, Katie smashed her pb by over 2 mins to run 45.21 and Gerso ran 43.50 which is 90 secs quicker than her previous best.
Ended up running back home with the girls, which to be honest was pretty tough with all the hills. I think we were running for about 1 hr 50...I was shattered when I got home. That's the last long run for the girls who prep has gone oh so well for the marathon...they've put in the work so I expect them to smash it up!
TImmy called over early and collected myself, Gerso and Katie. Plenty of nervous energy in the car as everyone was gunning for a pb (apart from auld Kanser). Met up with Tom who was even more nervous and complained about poor Bek who had a bug and kept him up all night. He also forgot to take his magic gel...
Well it was great watching the front runners, Tom ran over the top of Truscott to win in 32.24, fantastic run and a great PB. Great to see our HuRT leader take out a striders race and make no mistake about it, that's what you get when you put in solid training for a number of years. Rich HIgh and Timmy had a great battle with only 3 seconds separating them. Rich got the better of his older counterpart but auld Timmy smashed his pb with a super 34.27 run.
I ended up running 36.42 which is my best time for the year and I was very pleased to run a very even race. Struggled in the opening few kms, hit half way in 18.22 and came home strong. I have been focussing on tempo sessions recently so I will aim to get a little more speed sessions in (400s & 800s) and hopefully knock more time off for the next striders race in Oct.
Well what can I say about Katie and Gerso, both cruised to PBS, Katie smashed her pb by over 2 mins to run 45.21 and Gerso ran 43.50 which is 90 secs quicker than her previous best.
Ended up running back home with the girls, which to be honest was pretty tough with all the hills. I think we were running for about 1 hr 50...I was shattered when I got home. That's the last long run for the girls who prep has gone oh so well for the marathon...they've put in the work so I expect them to smash it up!
Friday, September 2, 2011
Manflu
Very little in the way of running in the last few days, I have been suffering with aches and pains (manflu combo and effects of the squats on Tuesday). I ran in this morning and will try again at lunch. Not sure if I will run Striders tomorroow. Will see how I go today.
Poor showing from the Aussies in the 5000m in Daegu. The Irish actually performed well on the track yesterday with Alstair Cragg and Ciaran O'Lionaird making the finals. Very impressed with O'Lionaird, he's only 23 and had a shocker with injuries for a number years but since he's dropped down from the 10k to the 1500m he's performing very well.
check out his blog
The kid talking about making it through to the semi-finals video clip
Poor showing from the Aussies in the 5000m in Daegu. The Irish actually performed well on the track yesterday with Alstair Cragg and Ciaran O'Lionaird making the finals. Very impressed with O'Lionaird, he's only 23 and had a shocker with injuries for a number years but since he's dropped down from the 10k to the 1500m he's performing very well.
check out his blog
The kid talking about making it through to the semi-finals video clip
Subscribe to:
Posts (Atom)
