Tues - 1k/500/1k/500/1k/1k - 3:25,97,3:24,95,3:40, 3:27 with avg 53 sec SR
With a time trial next Tuesday, it was the usual distance efforts under the Story Bridge. My lungs felt clear and strong but the legs were not quite up to run the sub 3:20's I would have done just before the Gold Coast. The 3:40 penultimate rep was slow as I mistakenly thought we were finishing with a 2k effort. Other than that, a good solid hit out and I hope to improve further on that on Friday
Wed - 90 mins, 18k's @ 4:58 mins/km
Cruisey run along Kedron Brook - finished a little later than normal and it was nice to feel the warmth of the sun - will have to break out the sunscreen in a few weeks.
Thurs - 50 mins, 10k's @ 5:11 mins/km
Easy session on tready followed by 10 minutes on exercise bike.
Thursday, August 30, 2007
Monday, August 27, 2007
Solid progress as the weight stays down
Fri - 5omins, 10k's @ 4:52 mins/km
Didn't feel quite up to a second speedwork session for the week as the comeback gathers momentum. Did the trusty Kedron Brook run in a pleasant light rain. A bit surreal running through a backburned area near the airport with smell of ashes still fresh whilst it was raining!
Sun - 120 mins, 25k's @ 4:52 mins/km
Longest run since GC Marathon as I did the Brisbane Half Marathon course. Felt good - knees a tad till a tad sore since my trail running through the Noosa National Park last weekend. I've only put back 2kg's since my stomach bug and am feeling good at 75kg.
Didn't feel quite up to a second speedwork session for the week as the comeback gathers momentum. Did the trusty Kedron Brook run in a pleasant light rain. A bit surreal running through a backburned area near the airport with smell of ashes still fresh whilst it was raining!
Sun - 120 mins, 25k's @ 4:52 mins/km
Longest run since GC Marathon as I did the Brisbane Half Marathon course. Felt good - knees a tad till a tad sore since my trail running through the Noosa National Park last weekend. I've only put back 2kg's since my stomach bug and am feeling good at 75kg.
Thursday, August 23, 2007
Progress
Tues - 6x1min, 4 x 30secs with JR, 2 mins
Took my time working my way into this session at the Gardens run a little under four minute pace initially and then working home strongly.
Wed - 90 mins, 19k's @ 4:55 mins/km
Was by myself for the Green Bridge loop with nobody showing on a cold, wet and windy morning. The DOMS from running the trails in the Noosa National Park ensured that the pace was a little slower than normal this morning - probably a good thing I was alone.
Thurs - 50 mins, 10k's @ 5:10mins/km
Easy sesh on the tready.
Took my time working my way into this session at the Gardens run a little under four minute pace initially and then working home strongly.
Wed - 90 mins, 19k's @ 4:55 mins/km
Was by myself for the Green Bridge loop with nobody showing on a cold, wet and windy morning. The DOMS from running the trails in the Noosa National Park ensured that the pace was a little slower than normal this morning - probably a good thing I was alone.
Thurs - 50 mins, 10k's @ 5:10mins/km
Easy sesh on the tready.
Monday, August 20, 2007
Noosa
Sat - 50 mins, 10k's @ about 5:00 mins/km
After a day in the office, i headed up to Noosa at 3pm and checked into the Hotel Laguna. No sooner had I unpacked then the running gear was being thrown on and I headed down Hastings st. Diverting to the boardwalk along the beach, I followed it to the National Park where I hugged the coast for an enjoyable run taking in gorgeous scenery as dusk set in. First time I've done that run and it won't be the last. Back at the unit, it was a brief shower and then straight of to the Reef Hotel for an enjoyable dinner with the PCRG. Not having a big race the next day helps!
Sun - 80 mins, 16k's @ about 4:50 mins/km
Got up and after getting the running gear on I headed out to the course and set off down the deserted and closed off course ahead of the rest of the field so I could get some splits for my R4YL article. I reached the 3k mark and took some splits before heading back to the start and following the race as I ran. Gees, that old marvel Monas put in a superb run and could have easily won had he taken it seriously from the word go and had it not been for a dodgy calf!! I ended up covering 8k's whilst the Half was being run and after the races were over, I headed into the National Park for another beautiful run hugging the coast. 16k's all up for the day - all junk miles though - I won't call it a real run. Nevertheless its good to be working up a sweat again after a week on the sidelines. I don't feel like I've lost much at all, but time will tell me more!
After a day in the office, i headed up to Noosa at 3pm and checked into the Hotel Laguna. No sooner had I unpacked then the running gear was being thrown on and I headed down Hastings st. Diverting to the boardwalk along the beach, I followed it to the National Park where I hugged the coast for an enjoyable run taking in gorgeous scenery as dusk set in. First time I've done that run and it won't be the last. Back at the unit, it was a brief shower and then straight of to the Reef Hotel for an enjoyable dinner with the PCRG. Not having a big race the next day helps!
Sun - 80 mins, 16k's @ about 4:50 mins/km
Got up and after getting the running gear on I headed out to the course and set off down the deserted and closed off course ahead of the rest of the field so I could get some splits for my R4YL article. I reached the 3k mark and took some splits before heading back to the start and following the race as I ran. Gees, that old marvel Monas put in a superb run and could have easily won had he taken it seriously from the word go and had it not been for a dodgy calf!! I ended up covering 8k's whilst the Half was being run and after the races were over, I headed into the National Park for another beautiful run hugging the coast. 16k's all up for the day - all junk miles though - I won't call it a real run. Nevertheless its good to be working up a sweat again after a week on the sidelines. I don't feel like I've lost much at all, but time will tell me more!
Wednesday, August 15, 2007
Wiped out
I've seen so many runners fall into a hole after contesting a marathon whether of their own making or otherwise and after the Gold Coast, I vowed not to fall down that hole, but unfortunately, I've lost considerable momentum now. After a promising first up speed session on Friday, I was looking forward to my first two hour run in a while on Sunday but woke up with an aching body and fever. Not long after that I threw up my breakfast. I've since spent the first half of the week battling a stomach that simply doesn't feel like eating. For example, today I had a bowl of cereal for breakfast and couldn't stomach anything else until dinner time!! Coupled with a case of diarrhoea, its been a pretty ordinary couple of days with what I think is a stomach bug of some sort. I've lost 2-3kg's and now tip the scales at a prawn like 74kg - my lightest weight since I started pumping iron seriously at 21.
Thursday, August 09, 2007
Midweek happenings
Wed - 90 mins, 19k's @ about 4:50 mins/km
A cruisey and enjoyable 90 mins with Beth and Mike. We were joined by Mike's Border Collie, Tenzing who loped along with us the whole - that was the first time I've ever gone running with a dog! And a very fit dog I should add!!
Thurs - 50 mins, 10k's @ 5:10 mins/km
A boring but necessary 50 mins on the tready.
A cruisey and enjoyable 90 mins with Beth and Mike. We were joined by Mike's Border Collie, Tenzing who loped along with us the whole - that was the first time I've ever gone running with a dog! And a very fit dog I should add!!
Thurs - 50 mins, 10k's @ 5:10 mins/km
A boring but necessary 50 mins on the tready.
Tuesday, August 07, 2007
Blowing out the cobwebs
After over a week off with a bad cold I'm back in business:
Thurs - 50 min, 10k's @ about 5:00 mins/km - Joined PCRG for Tesso's farewell run
Fri - 40 mins, 8k's @ 5:10 mins/km - Easy effort on tready
Sat - 85 mins, 17k's @ about 5:00 mins/km - Twilight run from Newstead to Story Bridge after work
Tues - 15 mins hills in Botanic Gardens with PCRG. First speedwork session in five weeks - struggled early but worked home strongly - pleasing effort.
Thurs - 50 min, 10k's @ about 5:00 mins/km - Joined PCRG for Tesso's farewell run
Fri - 40 mins, 8k's @ 5:10 mins/km - Easy effort on tready
Sat - 85 mins, 17k's @ about 5:00 mins/km - Twilight run from Newstead to Story Bridge after work
Tues - 15 mins hills in Botanic Gardens with PCRG. First speedwork session in five weeks - struggled early but worked home strongly - pleasing effort.
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