Well the big news of the day is the ‘Third Coming’. Well I’m not talking about Steve T who broke 30 mins at the weekend but the big news of the day is the Stones Roses are back together. The music lovers out there will appreciate (not Timmy it’s embarrassing he’s got no clue about music and please not Tom, last time I was over in his house he was playing what he thought was the latest Radiohead album ‘ok computer which by way was released in June 1997) how good they were. There self titled debut was anthem to generation which in turn laid the foundation for many a great band (Blur, Elbow, the Doves etc) to come out of Britain.
It will be very interesting to see how they go, there’s talk about new material but will Ian Brown and John Squires be able to work together to bring us anything close to 1994’s ‘Second Coming’ which disappointed some critics at the time but in hindsight is a quality record. Just like Steve Jones in the NY marathon ‘88 and Dylan with the release of ‘Time out mind ’92, come backs of substance are possible but rarely eventuate. I am looking forward to the outcome of this story.
On the running front, I was out for a 90 min run with MC, Sam, Laura and a few others in and around centennial. I’d issues with the garmin...so not sure how many kms [19-20] Likely to take it easy tomorrow, cruise intervals (4 by 2 at 3.50 pace) as I am involved in a stair challenge in work on Friday.
I will leave you with some of Stone Roses tunes
Waterfall
Fool's Gold
...BTW now you know where i got the title of my blog..
Wednesday, October 19, 2011
Tuesday, October 18, 2011
More speed
AM: Out with Timmy and Enda for 6 by 1km rep off 90 secs. Jogged over to the park and then did another lap with the boys. I was planning on 3.20 pace but the legs were a huge improvement and I went to the front from the start, reps went like
3.12, 3.17, 3.17, 3.16, 3.16, 3.09
Led most of the reps out and pushed the last one but put a gap into the boys.
[14]
Lunch:
Rocked up to the HuRT session (60 sec on, 30 sec off). I was plannning on running with the front group (Barletts, Tom, Rich H & Jono F) until the Opera house. Basically just tucked in with the boys, pulled up when I hit the Opera house but when Clyde and TB came by I decided to run with them until the turnaround. Legs felt surprisingly good and I was the opportunity to try out my new speedy Adidas Adios shoes!
[10]
3.12, 3.17, 3.17, 3.16, 3.16, 3.09
Led most of the reps out and pushed the last one but put a gap into the boys.
[14]
Lunch:
Rocked up to the HuRT session (60 sec on, 30 sec off). I was plannning on running with the front group (Barletts, Tom, Rich H & Jono F) until the Opera house. Basically just tucked in with the boys, pulled up when I hit the Opera house but when Clyde and TB came by I decided to run with them until the turnaround. Legs felt surprisingly good and I was the opportunity to try out my new speedy Adidas Adios shoes!
[10]
Monday, October 17, 2011
i'd expected something, something better than before
Easy 8k on Friday and went over to centennial on Sat and ran 10k easy with Chalks. On Sunday, I headed over to Brighton to run the 10k race. I was hoping to run 35.XX but just couldn't get going. Its basically and out and back course and had a strong tail wind for the 1st half. I couldn't even run 3.30km/m for the 1st km. Got to half way in 18.35. At the 4k marker, I had 3-4 people fly by me. Felt like pulling the plug at the turnaround. Running into the wind wasnt pleasant at all. Did manage to pull a few people back in the final few kms to finish up in 37.55. Shocking time!! Wind was a factor but i knew from start my legs weren't up for it.
In anger went for a 20k run (4.25 pace) Sunday afternoon. [All up for the week 115k approx, maybe my body is taking it's time absorbing the kms...]
Monday
Very easy 10k with Berger, we finished off the run with a few strides...absolutely shattered out there today...no energy..!
In anger went for a 20k run (4.25 pace) Sunday afternoon. [All up for the week 115k approx, maybe my body is taking it's time absorbing the kms...]
Monday
Very easy 10k with Berger, we finished off the run with a few strides...absolutely shattered out there today...no energy..!
Thursday, October 13, 2011
Get the camera ready!
Wed:Ran into work, legs were tired from the previous days effort. At lunch out again on my own for a 14k run which i covered in just over an hour. Basically ran from Shelley Street up to the art gallery in the domain. Didn’t see any familiar faces out there at lunch. The return from the art gallery felt a lot easier. From a convenience perspective, I ran home. [22k]
Thurs:
Ran into work again and then venture out with the HuRTS for the Hickson road 1.2km by 5 session. Legs were a little tight so I was planning on taking it easy. Finished the first rep in 3.58 so decided to push the rest of them
Reps went as follows:
3.58, 3.52, 3.47, 3.44, 3.42
Clyde ran with me for all of the reps, J Feno was out in front for the first 4 reps but complained of about a stitch and ran the last rep easy. For the last rep, Clyde and I reeled in the 4 front runners and ended up finishing in front together. Tom was lurking in the back of the group, obviously taking it easy for the Biathlon tonight.
Had a good cool-down with Clyde and we chatted about my favourite subject 'marathon training' and where it all went wrong for TB. He may have ran a 2.37 but he was convinced he’d run 2.35. We came to the same conclusion - he was lacking lactate threshold sessions.
Will drop over to watch the race tonight, I have my camera with me....so looking for some awful shots of Timmy tonight, will post them on every social network site known to man so everyone can see them. [13.5]
Thurs:
Ran into work again and then venture out with the HuRTS for the Hickson road 1.2km by 5 session. Legs were a little tight so I was planning on taking it easy. Finished the first rep in 3.58 so decided to push the rest of them
Reps went as follows:
3.58, 3.52, 3.47, 3.44, 3.42
Clyde ran with me for all of the reps, J Feno was out in front for the first 4 reps but complained of about a stitch and ran the last rep easy. For the last rep, Clyde and I reeled in the 4 front runners and ended up finishing in front together. Tom was lurking in the back of the group, obviously taking it easy for the Biathlon tonight.
Had a good cool-down with Clyde and we chatted about my favourite subject 'marathon training' and where it all went wrong for TB. He may have ran a 2.37 but he was convinced he’d run 2.35. We came to the same conclusion - he was lacking lactate threshold sessions.
Will drop over to watch the race tonight, I have my camera with me....so looking for some awful shots of Timmy tonight, will post them on every social network site known to man so everyone can see them. [13.5]
Tuesday, October 11, 2011
Double Tuesday
Mon: Easy 10k with the HuRTS, good to see Sam back out running...
Tues:
am - 10 by 400s in 72, well the first one was in 73. They were off 2 mins...felt I was working a little to hard to hit the pace..ended up doing 6 by 200s in 35.
lunch - 3 by 10 mins with the HuRTS, trying to get use to running with tired legs.
first rep pace 3.38 (running with TB, yes you've read it correctly TB is out runnnig after Melbourne already.
2nd rep 3.30 (downhill section)
3rd rep 3.37 (again with TB and Ray)
The session worked as i am pretty shattered now.
Tues:
am - 10 by 400s in 72, well the first one was in 73. They were off 2 mins...felt I was working a little to hard to hit the pace..ended up doing 6 by 200s in 35.
lunch - 3 by 10 mins with the HuRTS, trying to get use to running with tired legs.
first rep pace 3.38 (running with TB, yes you've read it correctly TB is out runnnig after Melbourne already.
2nd rep 3.30 (downhill section)
3rd rep 3.37 (again with TB and Ray)
The session worked as i am pretty shattered now.
Sunday, October 9, 2011
Long Sunday
Out on own today, could not for the life of me presuade Tim to run today. Hit centennial just after noon and it was quite hot and windy. After about 80 mins of running, a cool change came in which was a welcome relief. Settled into a pace of 4.25 and just kept banging out the kms until i hit 30k. All up 30.4k in 2hrs 14 mins. Happy to get through this one. Will need to team up with someone for the
Long runs on Sunday. You can only talk to yourself for so long. 13 weeks left to Hobart. 110km approx for the week. Happy with the quality.
Another great win by Tucks taking out FItzroy falls. Great conditions in MElbourne produced some great results. TB ran 2.37:05, Paul Mac 2.37:50, BInfield 2.39 and JC in 2.49.
My Tipping was very poor, but from the start of the world cup I've tipped the Wallabies, they scraped through today but will be ready for next weeks clash against the champion chokers.
Long runs on Sunday. You can only talk to yourself for so long. 13 weeks left to Hobart. 110km approx for the week. Happy with the quality.
Another great win by Tucks taking out FItzroy falls. Great conditions in MElbourne produced some great results. TB ran 2.37:05, Paul Mac 2.37:50, BInfield 2.39 and JC in 2.49.
My Tipping was very poor, but from the start of the world cup I've tipped the Wallabies, they scraped through today but will be ready for next weeks clash against the champion chokers.
Saturday, October 8, 2011
Saturday speed
The session: 3k, 5 min break, 8 by 400 off 2 mins
I ran the 3k in 9.57 with Timmy 4-5 secs ahead of me.
The reps for the 400
71, 72, 73, 73, 73, 74, 74, 74, 72
Tough auld session, I was going to pull the plug after rep 5 but Tim encouraged me to run with him for the remaining 3. He ran over the top of me in the last one banging out 70 secs.
I ran the 3k in 9.57 with Timmy 4-5 secs ahead of me.
The reps for the 400
71, 72, 73, 73, 73, 74, 74, 74, 72
Tough auld session, I was going to pull the plug after rep 5 but Tim encouraged me to run with him for the remaining 3. He ran over the top of me in the last one banging out 70 secs.
Friday, October 7, 2011
Easy Friday
Ran into work and went for a nice easy 10k at lunch with Berger, Brad & Eoin. Bumped into Luis, Mike C and Ray Wareham. Ray was pretty happy with his win in Penrith last weekend.
Best of luck to Tucks tomorrow in the Fitzroy Falls, based on his current form he's likely to win it. Melbourne is on at the weekend, Eamo is hoping to break 2.55 and TB will stroll to 2.35...he's very confident so I'd be very surprised if he misses the mark.
Best of luck to Tucks tomorrow in the Fitzroy Falls, based on his current form he's likely to win it. Melbourne is on at the weekend, Eamo is hoping to break 2.55 and TB will stroll to 2.35...he's very confident so I'd be very surprised if he misses the mark.
Thursday, October 6, 2011
Ireland's call
Wed
12k easy at 4.18 pace, not quite ready for a MLR, but will add 2k each week until I get to 80-90 mins
Thurs
In the morning I ran into work, at lunch I opted for a 2k by 4 with 2 mins rest.
7.10, 7.01, 6.55, 6.51, didn't get much of a warm up in so found the first rep tough but they got easier after that.
Massage in the evening, legs needed it...!
Big weekend for Ireland this weekend, they are playing well but it will be pretty tough against the Welsh. I think they will just shade it.
Predictions for the weekend
Ireland
England
Australia
NZ
12k easy at 4.18 pace, not quite ready for a MLR, but will add 2k each week until I get to 80-90 mins
Thurs
In the morning I ran into work, at lunch I opted for a 2k by 4 with 2 mins rest.
7.10, 7.01, 6.55, 6.51, didn't get much of a warm up in so found the first rep tough but they got easier after that.
Massage in the evening, legs needed it...!
Big weekend for Ireland this weekend, they are playing well but it will be pretty tough against the Welsh. I think they will just shade it.
Predictions for the weekend
Ireland
England
Australia
NZ
Tuesday, October 4, 2011
Getting there..
Sat: 10k Striders Homebush in 36.35
To be honest I was hoping for around 35.5X. It was a strange race as I felt comfortable throughout but couldnt get the legs to go any quicker. I suppose it was 10 secs quicker than last month on a faster course. Jono F was disappointed with his time, Tucks ran well and Timmy is losing seconds on me everyday now. Had a chat to Uncle Dave after the race, his partner is running the Hobart marathon and he offered to pace me in Hobart. Now Timmy tells the story differently, who do you believe?
Sun: Long Run
With 14 weeks left to Hobart, I got out for a long run mid arvo, it was pretty windy around centennial park. Very little to report other than I ran for 2 hours and ran 27.5km (4.24 pace). All up for the week 97k.
Mon: Easy 10k
Tues: 400s and easy run in the arvo
20 by 400 with TB, JC and Enda. Avg pace was 78, initial few were in 80, then just kept hitting 77/78, when TB pulled the pin we ran 2 at 80, then ran the rest at 77 with the last one completed in 72.
In the arvo, got out for an easy 8k run.
To be honest I was hoping for around 35.5X. It was a strange race as I felt comfortable throughout but couldnt get the legs to go any quicker. I suppose it was 10 secs quicker than last month on a faster course. Jono F was disappointed with his time, Tucks ran well and Timmy is losing seconds on me everyday now. Had a chat to Uncle Dave after the race, his partner is running the Hobart marathon and he offered to pace me in Hobart. Now Timmy tells the story differently, who do you believe?
Sun: Long Run
With 14 weeks left to Hobart, I got out for a long run mid arvo, it was pretty windy around centennial park. Very little to report other than I ran for 2 hours and ran 27.5km (4.24 pace). All up for the week 97k.
Mon: Easy 10k
Tues: 400s and easy run in the arvo
20 by 400 with TB, JC and Enda. Avg pace was 78, initial few were in 80, then just kept hitting 77/78, when TB pulled the pin we ran 2 at 80, then ran the rest at 77 with the last one completed in 72.
In the arvo, got out for an easy 8k run.
Friday, September 30, 2011
Mid week running
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
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
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
Tuesday, August 30, 2011
Plugging away
Mon:
Took a rest day on Sunday as my plantar was a little sore after going long on Saturday. Tried to get out a little early with Tom but we obviously missed each other, bumped into Tom and the rest of the HuRT squad a little later and ended up running 65 mins all up..with the plantar flaring up, I am spending the evening on the golf ball and foam roller.
Tues
Met up with Big Bear for a session with PT Grant. The session focused on core with some added power exercises.
15 hamstring curls on the swiss ball (single leg)
15 jacknifes on the swiss ball
20 hand to elbow on the swiss ball
1 min plank on the swiss ball
1 hand pull up on the TRX (by 6)
4 sets with 1 min recovery
Power Squats (1 mins, reducing the height of the bench)
15 push ups
15 power presses (each arm)
Triceps on the TRX
4 sets with 1 min recovery
Probably and easier session than last week but the power squats were tough and I could really feel it in the legs. No whining from the bear this week but he is concerned about his % of body fat...he thinks it 12% but we all know it's closer to 20!
At lunch got out with the HuRT squad for 6 by 5 mins, the guys were doing 8. Ran with Enda for 4 of them (he arrived late). Kept the pace consistent for each rep (3.27 - 3.30 km/m). Legs were tired after this mornings session so happy to get through it relatively unscathed. Tom, Charlie, Rich High, Barletts and B grade Binfield were pushing the pace at the front. No sign of Timmy but apparently he was seen training with TB on the oval this morning...High was flying Timmy...just in case you are wondering auld Timmy..
Took a rest day on Sunday as my plantar was a little sore after going long on Saturday. Tried to get out a little early with Tom but we obviously missed each other, bumped into Tom and the rest of the HuRT squad a little later and ended up running 65 mins all up..with the plantar flaring up, I am spending the evening on the golf ball and foam roller.
Tues
Met up with Big Bear for a session with PT Grant. The session focused on core with some added power exercises.
15 hamstring curls on the swiss ball (single leg)
15 jacknifes on the swiss ball
20 hand to elbow on the swiss ball
1 min plank on the swiss ball
1 hand pull up on the TRX (by 6)
4 sets with 1 min recovery
Power Squats (1 mins, reducing the height of the bench)
15 push ups
15 power presses (each arm)
Triceps on the TRX
4 sets with 1 min recovery
Probably and easier session than last week but the power squats were tough and I could really feel it in the legs. No whining from the bear this week but he is concerned about his % of body fat...he thinks it 12% but we all know it's closer to 20!
At lunch got out with the HuRT squad for 6 by 5 mins, the guys were doing 8. Ran with Enda for 4 of them (he arrived late). Kept the pace consistent for each rep (3.27 - 3.30 km/m). Legs were tired after this mornings session so happy to get through it relatively unscathed. Tom, Charlie, Rich High, Barletts and B grade Binfield were pushing the pace at the front. No sign of Timmy but apparently he was seen training with TB on the oval this morning...High was flying Timmy...just in case you are wondering auld Timmy..
Saturday, August 27, 2011
Long Saturday
Thurs:
Ran into work in the morning and I was wanted to go for a 400s session but Eamo convinced me to go to the HuRTs session given it was on our doorstep.
4 by 2k, we actually missed the start so ended up running the 1km with Tim and Rich High, reps went as follows
3.15 (1k), 7.02, 6.52, 6.51, tough little session. Need to get consistent pace wise. Timmy was taking it easy as he's trying to get a few seconds from Richy High next week. Massage with Bianca got rid of the niggle in the hammie but still feeling it a little in the plantar
Fri:
Tight calves, so I opted for a cross training session of sorts, 20 mins on the bike and 20 mins running but with plenty of stretching...
Sat:
Joined Katie and Gerso for a long run with a 5km tempo in the middle of it. Started out in Surry Hills and ran 9k to Drumoyne and then joined in the 5k coolrunning (completing that 18.10, went out relatively easy and pushed the 2nd half). Longer run than normal, must have been on my feet for nearly 3 hours...pretty tired at the end...the girls are ready for the marathon in Sept...may take a break tomorrow!
Ran into work in the morning and I was wanted to go for a 400s session but Eamo convinced me to go to the HuRTs session given it was on our doorstep.
4 by 2k, we actually missed the start so ended up running the 1km with Tim and Rich High, reps went as follows
3.15 (1k), 7.02, 6.52, 6.51, tough little session. Need to get consistent pace wise. Timmy was taking it easy as he's trying to get a few seconds from Richy High next week. Massage with Bianca got rid of the niggle in the hammie but still feeling it a little in the plantar
Fri:
Tight calves, so I opted for a cross training session of sorts, 20 mins on the bike and 20 mins running but with plenty of stretching...
Sat:
Joined Katie and Gerso for a long run with a 5km tempo in the middle of it. Started out in Surry Hills and ran 9k to Drumoyne and then joined in the 5k coolrunning (completing that 18.10, went out relatively easy and pushed the 2nd half). Longer run than normal, must have been on my feet for nearly 3 hours...pretty tired at the end...the girls are ready for the marathon in Sept...may take a break tomorrow!
Wednesday, August 24, 2011
Mid week running
Tues
am: PT session with Grant and Big Bear, tough old session. The bear is struggling big time, he never stopped whining during the session. Same session as last week, essentially focusing the core!
lunch: Progressive Tempo session with the HuRT squad, it's fair to say that i'm not a big fan of the lactate tempo sessions but managed to get through this one in one piece. Same cannot be said for poor Anna White who had a seizure in the middle of the session. Thank God she is ok but i tell you it wasn't pleasant to watch!
Wed:
Failed to get up for a MLR so went out on my own at lunch for 75 mins easy around the domain. Bumped in Mike Conway and Luke and chatted about Anna and up and coming races. I've been onto Dave Criniti recently asking about the Hobart marathon course, by all accounts it's hilly. I told him I would also be interested in an international marathon next year with London looking likely but he's doing Rotterdam and asked me to consider it...will do..!
A few little niggles I need to get on top of, my plantar is a little tight at the moment and my glut/hammie has a bit of a knot that I notice when running up hills or climbing stairs. Bianca is back at 'Jackie's massage' so will get her to look at both niggles Thurs evening.
am: PT session with Grant and Big Bear, tough old session. The bear is struggling big time, he never stopped whining during the session. Same session as last week, essentially focusing the core!
lunch: Progressive Tempo session with the HuRT squad, it's fair to say that i'm not a big fan of the lactate tempo sessions but managed to get through this one in one piece. Same cannot be said for poor Anna White who had a seizure in the middle of the session. Thank God she is ok but i tell you it wasn't pleasant to watch!
Wed:
Failed to get up for a MLR so went out on my own at lunch for 75 mins easy around the domain. Bumped in Mike Conway and Luke and chatted about Anna and up and coming races. I've been onto Dave Criniti recently asking about the Hobart marathon course, by all accounts it's hilly. I told him I would also be interested in an international marathon next year with London looking likely but he's doing Rotterdam and asked me to consider it...will do..!
A few little niggles I need to get on top of, my plantar is a little tight at the moment and my glut/hammie has a bit of a knot that I notice when running up hills or climbing stairs. Bianca is back at 'Jackie's massage' so will get her to look at both niggles Thurs evening.
Monday, August 22, 2011
Legs 11
Sat
am: 1 hr easy with Gerso. Gerso is training well for the Sydney marathon, she continued on for another 2 hours and even managed to push the pace towards the end. It will be interesting to see how she goes at North Head.
lunch: Went out for a tempo session, 4km warm up, 3 by 3k.
reps went as follows:
11.11 (3.42 km/m), 11.11, 11.01 (3.39). It was quite windy but felt comfortable. 2km cool down.
Sun
Young Conor was sick on Sat night and I wasn't feeling the best so I pulled the plug on a long run and opted for an easy 50 min run.
Mon:
Ran with Eamo for the 1st half and then ran into the HuRT squad. Chatted to Thurston for the remaining 7k. All up 14km.
am: 1 hr easy with Gerso. Gerso is training well for the Sydney marathon, she continued on for another 2 hours and even managed to push the pace towards the end. It will be interesting to see how she goes at North Head.
lunch: Went out for a tempo session, 4km warm up, 3 by 3k.
reps went as follows:
11.11 (3.42 km/m), 11.11, 11.01 (3.39). It was quite windy but felt comfortable. 2km cool down.
Sun
Young Conor was sick on Sat night and I wasn't feeling the best so I pulled the plug on a long run and opted for an easy 50 min run.
Mon:
Ran with Eamo for the 1st half and then ran into the HuRT squad. Chatted to Thurston for the remaining 7k. All up 14km.
Friday, August 19, 2011
Thank Crunchie it's friday
Fri:
67 mins with Tom and some other guy they call the King. I'm starting to find my legs recently as these type of runs are getting easier (avg pace 4.26)
67 mins with Tom and some other guy they call the King. I'm starting to find my legs recently as these type of runs are getting easier (avg pace 4.26)
Thursday, August 18, 2011
Downtown lights
Tues
HuRT session, 10 by 3 mins off 60 secs. All the boys were in recovery mode so I had to lead from the front. Didn't push it just kept the pace at 3.30 km/m pace apart from the last one which I pushed and completed 3.10 pace.
Wed
Well after getting to the top of the Alp d'Heuz ahead of one of the keen cyclist in the group - Matt Rady. Apparently it was the wrong thing to do! He challenged me to a race in Sydney. Of course I took him up on the offer. After 98k, covering the 3 gorges averaging 32k/hr Rady got the better of me by 1 hr 14 secs. I was completely shattered at the end of the race.
Thurs:
Mona Fartlek - not a big fan of this session but the body was wrecked so I felt running with the boys was the best way to get through the session. Took it relatively easy the first half and then pushed the second half. Had a good chat to Enda who is keen not to race until he can smash Timmy. Richy HIgh is also out for Timmy's blood...reckons he will take him out in the sept striders.
On the music front, I'm back listening to the Blue Nile a band that only released 4 albums during a 20 year career. All quality, a bit like the way I've approached my running recently.
http://en.wikipedia.org/wiki/The_Blue_Nile
I do like this little number..
http://www.youtube.com/watch?v=8GVMnDjFKHw&feature=youtube_gdata_player
HuRT session, 10 by 3 mins off 60 secs. All the boys were in recovery mode so I had to lead from the front. Didn't push it just kept the pace at 3.30 km/m pace apart from the last one which I pushed and completed 3.10 pace.
Wed
Well after getting to the top of the Alp d'Heuz ahead of one of the keen cyclist in the group - Matt Rady. Apparently it was the wrong thing to do! He challenged me to a race in Sydney. Of course I took him up on the offer. After 98k, covering the 3 gorges averaging 32k/hr Rady got the better of me by 1 hr 14 secs. I was completely shattered at the end of the race.
Thurs:
Mona Fartlek - not a big fan of this session but the body was wrecked so I felt running with the boys was the best way to get through the session. Took it relatively easy the first half and then pushed the second half. Had a good chat to Enda who is keen not to race until he can smash Timmy. Richy HIgh is also out for Timmy's blood...reckons he will take him out in the sept striders.
On the music front, I'm back listening to the Blue Nile a band that only released 4 albums during a 20 year career. All quality, a bit like the way I've approached my running recently.
http://en.wikipedia.org/wiki/The_Blue_Nile
I do like this little number..
http://www.youtube.com/watch?v=8GVMnDjFKHw&feature=youtube_gdata_player
Monday, August 15, 2011
C2S washout
It's my favourite race of the year for lots of reasons but this year there was no point in fronting up and posting an average time so I opted to pace my sis in law Gerso. So leading into the race, I decided to keep knocking out the kms.
Thurs:
As the HuRT squad were taking it easy, I opted for a more traditional lactate threshold session (2 by 3km at tempo pace). I ran a 3k loop inside the domain (which is relatively easy for the first half and then you need to work the 2nd half to get to the stone gates). Avg pace for each rep was 3.45 off 2 mins.
Fri:
Spin session and 8km easy
Sat
Ran into centennial for a 400 session. Given I had some time, i ran 5km easy, 8 by 100m strides, then got into the session (200m jog, 400s by 8). I was averaging 75 sec for the 400s, the float was initially 45 secs but was more like 55 towards the latter end of the session. Finished up with some strides and the 2k run. Must admit I much prefer the terrain in rushcutters.
Sun
Up early, ran 12k at 4.40 pace and wasn't really enjoying it as it was lashing rain. Got to the start 8 mins before the gun went off. Jumped the barrier and joined up with Gerso with the aim of a sub 65 min.
It was a pleasure pacing her as she basically just ran beside me for the whole race and when i asked her to pick up the pace from 10k she duly obliged and came home with a maassive pb of 63.42. Went to the Allens tent and briefly caught up with the boys (Tom, Tucks, Charlie L, Rich H & Jono F) but had to leave before the man of the moment auld Timmy...probably a good thing ;)
Some great performances out there on Sunday, My good friend auld Timmy who put the 2 Richy's in his pocket, Jono Fenton who is getting closer and closer to the boys at the front and Tom who rarely disappoints got one over his old rival Tucks.
Mon:
Missed the HuRT squad at lunch, ended up running from Shelley Street to the stone gates in the domain and back...all up just over 14k avg'ing 4.30 pace..
Thurs:
As the HuRT squad were taking it easy, I opted for a more traditional lactate threshold session (2 by 3km at tempo pace). I ran a 3k loop inside the domain (which is relatively easy for the first half and then you need to work the 2nd half to get to the stone gates). Avg pace for each rep was 3.45 off 2 mins.
Fri:
Spin session and 8km easy
Sat
Ran into centennial for a 400 session. Given I had some time, i ran 5km easy, 8 by 100m strides, then got into the session (200m jog, 400s by 8). I was averaging 75 sec for the 400s, the float was initially 45 secs but was more like 55 towards the latter end of the session. Finished up with some strides and the 2k run. Must admit I much prefer the terrain in rushcutters.
Sun
Up early, ran 12k at 4.40 pace and wasn't really enjoying it as it was lashing rain. Got to the start 8 mins before the gun went off. Jumped the barrier and joined up with Gerso with the aim of a sub 65 min.
It was a pleasure pacing her as she basically just ran beside me for the whole race and when i asked her to pick up the pace from 10k she duly obliged and came home with a maassive pb of 63.42. Went to the Allens tent and briefly caught up with the boys (Tom, Tucks, Charlie L, Rich H & Jono F) but had to leave before the man of the moment auld Timmy...probably a good thing ;)
Some great performances out there on Sunday, My good friend auld Timmy who put the 2 Richy's in his pocket, Jono Fenton who is getting closer and closer to the boys at the front and Tom who rarely disappoints got one over his old rival Tucks.
Mon:
Missed the HuRT squad at lunch, ended up running from Shelley Street to the stone gates in the domain and back...all up just over 14k avg'ing 4.30 pace..
Wednesday, August 10, 2011
You don't look like a runner...
Sun arvo:
Out for 8k Sunday arvo to get more kms in the legs. I know some people will be concerned with my recent ramp up in kms (but i honestly can't take the abuse from auld Timmy anymore and even Tom had a go at me today telling me i need to shed some weight). I took it on the chin (double chin) that is and over the next 6 weeks i know i can shed a few more kgs. In March I was 88kgs, I just weighted myself and I'm 82kgs!! I am acutely aware that i need to get down to 76- 78 in order to run well.
Mon:
12km easy with Richy High, Eamo and some Macquarie heads. I opted not to double up as my heart rate was a tad high for an easy run.
Tues:
Strength and core work in the morning with Big Bear and PT Grant, struggled a little but you'd expect that after the break i've had.
In the arvo, out with the HuRT squad (gate to gate by 8 - 910m approx). The pace was pretty honest (my first rep 3.28km/m was my slowest, from there on I was running 3.12 - 3.20 pace. Timmy I'm afraid to say is going from strength to strength...he was running 3.05 pace and looking comfortable. Tom was looking strong, there's something quite not right with Tucks at the moment and Charlie Low is flying..
I ran home from work on very tired legs..
Wed
75 mins at 4.25 pace with Tom, Mike (with pullled up lame), Mark, Russel and a few other guys. The 'good wife' asked Timmy did he want anything from the UK, of course he wanted something. "Get me a few packets of those mistrals"...well the 'good wife' picked up two large packets...i shared a packet with my family when i was at home to the horror of the 'good wife'. I forgot to give Timmy the other packet at breaky at the weekend...well with the abuse i'm getting recently I may give the other packet to the kids next door ;)
Out for 8k Sunday arvo to get more kms in the legs. I know some people will be concerned with my recent ramp up in kms (but i honestly can't take the abuse from auld Timmy anymore and even Tom had a go at me today telling me i need to shed some weight). I took it on the chin (double chin) that is and over the next 6 weeks i know i can shed a few more kgs. In March I was 88kgs, I just weighted myself and I'm 82kgs!! I am acutely aware that i need to get down to 76- 78 in order to run well.
Mon:
12km easy with Richy High, Eamo and some Macquarie heads. I opted not to double up as my heart rate was a tad high for an easy run.
Tues:
Strength and core work in the morning with Big Bear and PT Grant, struggled a little but you'd expect that after the break i've had.
In the arvo, out with the HuRT squad (gate to gate by 8 - 910m approx). The pace was pretty honest (my first rep 3.28km/m was my slowest, from there on I was running 3.12 - 3.20 pace. Timmy I'm afraid to say is going from strength to strength...he was running 3.05 pace and looking comfortable. Tom was looking strong, there's something quite not right with Tucks at the moment and Charlie Low is flying..
I ran home from work on very tired legs..
Wed
75 mins at 4.25 pace with Tom, Mike (with pullled up lame), Mark, Russel and a few other guys. The 'good wife' asked Timmy did he want anything from the UK, of course he wanted something. "Get me a few packets of those mistrals"...well the 'good wife' picked up two large packets...i shared a packet with my family when i was at home to the horror of the 'good wife'. I forgot to give Timmy the other packet at breaky at the weekend...well with the abuse i'm getting recently I may give the other packet to the kids next door ;)
Sunday, August 7, 2011
Hail to the thief
Sat:
10k Striders Lane Cove, after 300m or so I knew it was going to be a hard slog. Tom who was pacing the 40 min group kept popping up all over the pace. No wonder he didn't bring anyone home on his train. I ended up with 39:30. Best run of the day was auld TImmy who ran 35.19 and took $50 of me in the process....and with my form didn't even give me a few minutes.
In the arvo, I got out for a 40 min run...
Sun:
Out early for a 2 hr run with TImmy, well TImmy only ran 16k and came back to the house for his breaky...he was even giving out about the burnt toast, the cheek of him ;)
10k Striders Lane Cove, after 300m or so I knew it was going to be a hard slog. Tom who was pacing the 40 min group kept popping up all over the pace. No wonder he didn't bring anyone home on his train. I ended up with 39:30. Best run of the day was auld TImmy who ran 35.19 and took $50 of me in the process....and with my form didn't even give me a few minutes.
In the arvo, I got out for a 40 min run...
Sun:
Out early for a 2 hr run with TImmy, well TImmy only ran 16k and came back to the house for his breaky...he was even giving out about the burnt toast, the cheek of him ;)
Friday, August 5, 2011
building kms
Tues:
4k run in
4 by 10 mins with the HuRT Squad. Avg pace km/m (3.46, 3.32, 3.44, 3.30)
4k run home
Wed
4k run in
60 min run at lunch with Jono Fenton for half of it (4.30 pace)
4k run home
Thurs
4k run in
1.2k by 5 (3.56, 3.55, 3.58, 3.57, 3.57) with HuRTS
4k run home
Fri
4k run in
60 min run (running with Rich High & Clyde for the latter part (4.35 pace)
4k run in
4 by 10 mins with the HuRT Squad. Avg pace km/m (3.46, 3.32, 3.44, 3.30)
4k run home
Wed
4k run in
60 min run at lunch with Jono Fenton for half of it (4.30 pace)
4k run home
Thurs
4k run in
1.2k by 5 (3.56, 3.55, 3.58, 3.57, 3.57) with HuRTS
4k run home
Fri
4k run in
60 min run (running with Rich High & Clyde for the latter part (4.35 pace)
Monday, August 1, 2011
Getting back into it
Fri: easy 10k with Gerso and Katie.
Sat: 10k with a 5k tempo effort in the middle
Sun: 1 hr 50 mins easy, Chalks joined me for 30 mins, congrats to Gerso (1:42) and Katie (1:46) in the M7 relay. The girls are looking good for there first marathon in Sept.
Mon: 90k on the bike with the boys from Europe, went north (3 gorges)
Sat: 10k with a 5k tempo effort in the middle
Sun: 1 hr 50 mins easy, Chalks joined me for 30 mins, congrats to Gerso (1:42) and Katie (1:46) in the M7 relay. The girls are looking good for there first marathon in Sept.
Mon: 90k on the bike with the boys from Europe, went north (3 gorges)
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