Tues - 2/1/30 with 30JR x 3, 30SR
Legs pulled up well from Sandown
Wed - 50 mins, 10k's @ 5:05 mins/km
Thurs - 50 mins, 10k's @ 5:05 mins/km
Fri - 4 x 1k, 2 x 500, 45SR - 3:11, 3:16, 3:21, 3:24, 103, 88.
Legs weren't up to it this session and I faded gradually as the session wore on with Pete H putting in a huge session as he winds up for the Gold Coast. Matt R, Matt L and Pete all passed me on the penultimate 500m effort when I really struggled, but I dug deep, thought about what the last k at Doomben would feel like and managed to finish off with a pleasing 88 second effort after which I did a Farne Sang.
Sun - 120 mins, 23k's @ 5:11 mins/km
Very easy long run with an eye towards conservation for Tuesday's 3KTT.
Monday, May 26, 2008
Tuesday, May 20, 2008
Skins Sandown 10k - 36:22 - PB
Skins Sandown 10k - 36:22(PB) 236th out of 641age a reasonable time. Its pleasing that my running efficiency is good enough
Its good to be back in Brissy and catch some decent weather. The Sandown 10k was held in 8.1 degrees temps with a relative temp of 4.6 degrees!!! I shivered like a leaf for an hour before the race as the wind howled through the grandstand.
Gees, I got sucked into a fast start. I pride myself on controlled starts but that's easy in Brisbane when I've only got 10-20 or so runners in front of me during the first k. Going down the Sandown straight the first time, I had well over 100 runners in front of me and despite expecting that, I still got a touch carried away. I went through the first k in 3:13 - my 3k TT pace and felt quite comfortable. Heaps of people were passing me down the straight and I thought I better not let too many get in front of me. 3k was reached in 10:15 as I ran strongly in the chilly conditions drafting in the back straight to avoid the light wind. I didn't even have time to contemplate running a blinder of a time before a stitch hit me on the right. I might only get three of four stitches a year so I was filthy about it. More than likely my stomach didn't handle my debut mid afternoon race too well with food in the belly - I ate a larger breakfast and a late slightly larger morning tea at 11:30, three hours before the gun - no lunch of course. I've made detailed notes of what I ate and when and will tinker with something different next time. One possibility I've thought of is running about two Saturday afternoon cross country races before next year's Sandown 10k as practice. I could do them as a substitute for my Friday speedwork session and then delay the Sunday long run till the afternoon. This will give me an opportunity to find what eating patterns work for mid arvo races.
Back to the race - as I started leaking time badly from the stitch, I just kept hanging tough and telling myself that it would only last a couple of minutes and I could make up time when it was over and that I had banked a lot of time with a fast start but gees, it lasted for the better part of five k's. I honestly thought I was going to fade to a 38 or 39 minute time as it felt like I was running through cement at times as the toll from the Labor Day hike again came back to haunt me, so I was pleased that I was able to keep the legs turning over until the stitch came good. I was able to finish of the race reasonably and trim another 43 seconds from the PB.
Whilst it would have been fantastic to run a 35 something, I'm pleased that I was able to keep the legs turning over when the going got tough and still salvage a respectable time. The whole trip has been a fantastic learning experience and also quite humbling. After a few top ten placings in Brisbane this year, its a reality check to come away in 236th place knowing there are plenty of other people out there training harder and or longer than I am. I've pulled up well and am champing at the bit to train even harder!!!
Splits - 3:13, 3:32, 3:29, 3:38, 3:53, 3:49, 3:51,3:39, 3:46, 3:28 - 36:22
All up, it was a fantastic four nights away with the highlights being catching up with my brother, dining out with MJ and standing head to head with Phar Lap at the Melbourne Museum.
PHOTOS - If you squint closely at the first photo, you can make me out in the white headband in the middle of the track about 10-15m from the front shortly after the start. And of course, there's Troopy in the second photo, winner in 28:50 from Michael Shelley in 28:51 - very quick!!
Thursday, May 15, 2008
Reporting from Melbourne!
Tues - 15 minutes hills/fartlek
Although normal service appeared to have resumed and I was bowling along at the head of the pack, things didn't feel quite right. My left leg seemed to be climbing too high in its action and my stride and cadence were not as smooth and synchronized as I would like them to be. Other than that it was a fair session with the highlight being a challenge from Matt L when we kept repeating the hill in the last three minutes. The two of us hammered it hard for a good way and I was able to find some more speed when I didn't think I had any left.
Wed - 50 mins, 10k's @ about 5:10 mins/km
Easy toddle by myself
Thurs - 12 x 30 secs on/off
There was no time to go to PCRG this morning. I was up at 5 and off to the Kedron Brook for a solo session. It was quite liberating running in the dark away from the bright lights of suburbia. As is the norm for the final speedwork session before a race, I concentrated on moving smoothly at a respectable pace - probably around 3:25-3:30 pace only hitting top speed on a few occasions.
Then it was off to Bruno for a rub at 7am and then into a cab at 8:25 and off to the airport. The cabbie was kind enough to show us a handy new shortcut to the airport and we beat the worst of the traffic. Bumped into fellow PCRG runner, Jason H who was on a business trip to Sydney and discussed his recent 2:59 Boston Marathon effort. Its been quite a few years since i last flew interstate, but I had the Skins on and drank plenty of water and only got a slight headache which didn't last long. Upon arrival, MJ dragged me to the nearest Krispy Kreme outlet and we picked up a few donuts before heading into St Kilda Beach where my brother Benno has a unit. Am now settled in and looking forward to relaxing and doing a few touristy things over the next few days.
Although normal service appeared to have resumed and I was bowling along at the head of the pack, things didn't feel quite right. My left leg seemed to be climbing too high in its action and my stride and cadence were not as smooth and synchronized as I would like them to be. Other than that it was a fair session with the highlight being a challenge from Matt L when we kept repeating the hill in the last three minutes. The two of us hammered it hard for a good way and I was able to find some more speed when I didn't think I had any left.
Wed - 50 mins, 10k's @ about 5:10 mins/km
Easy toddle by myself
Thurs - 12 x 30 secs on/off
There was no time to go to PCRG this morning. I was up at 5 and off to the Kedron Brook for a solo session. It was quite liberating running in the dark away from the bright lights of suburbia. As is the norm for the final speedwork session before a race, I concentrated on moving smoothly at a respectable pace - probably around 3:25-3:30 pace only hitting top speed on a few occasions.
Then it was off to Bruno for a rub at 7am and then into a cab at 8:25 and off to the airport. The cabbie was kind enough to show us a handy new shortcut to the airport and we beat the worst of the traffic. Bumped into fellow PCRG runner, Jason H who was on a business trip to Sydney and discussed his recent 2:59 Boston Marathon effort. Its been quite a few years since i last flew interstate, but I had the Skins on and drank plenty of water and only got a slight headache which didn't last long. Upon arrival, MJ dragged me to the nearest Krispy Kreme outlet and we picked up a few donuts before heading into St Kilda Beach where my brother Benno has a unit. Am now settled in and looking forward to relaxing and doing a few touristy things over the next few days.
Monday, May 12, 2008
Sunday
AM - 120 mins, 24k's @ about 4:50mins/km
Fairly easy run for most of the way going a little quicker when I joined up with Glenda for the end of her run. Ran alongside the Mother's Day Classic field towards the end of my run to check out the action.
PM - 30 mins, 6k's @ about 5:10 mins/km
Easy run, coming home a little quicker as I started to daydream of running glory!!
Fairly easy run for most of the way going a little quicker when I joined up with Glenda for the end of her run. Ran alongside the Mother's Day Classic field towards the end of my run to check out the action.
PM - 30 mins, 6k's @ about 5:10 mins/km
Easy run, coming home a little quicker as I started to daydream of running glory!!
Saturday, May 10, 2008
Digging deep
Thurs - 50 mins, 10k's @ 5:02 mins/km
Legs starting to feel a little better
Fri - 2 x 3 mins with 30JR, 30SR, 6:27 return, 4 x GC Hill
The legs were starting to get some life in them after Monday's hike but I knew that it was going to be a brutally tough session regardless. I expected to feel ok for a couple of minutes before the strength started sapping out my legs. But I was mentally ready for it and I was going to break through the pain barrier!!!! Fortunately, we had one of my more favoured sessions with longer reps from the Story Bridge to New Farm. As expected, I was able to get away quickly before it got tougher after two minutes. I dug deep and concentrated hard on getting all the other little things right - relaxed face, relaxed shoulders, arms just above waist height, tick, tick, tick. I worked hard and did not have a great deal to spare when we stopped for a standing recovery. Turning around, I fired up the competitive instincts and set myself to catch up to as many people as possible in front of me. Didn't catch as many as I would like but pleased nonetheless as the legs were killing me but I was still able to maintain close to top speed. It is not often that a speedwork session can replicate the last 3k's of a fast 10k race but I felt this one did that for me and was pleased with how I finished it off. Followed up with four GC Hill reps.
Legs starting to feel a little better
Fri - 2 x 3 mins with 30JR, 30SR, 6:27 return, 4 x GC Hill
The legs were starting to get some life in them after Monday's hike but I knew that it was going to be a brutally tough session regardless. I expected to feel ok for a couple of minutes before the strength started sapping out my legs. But I was mentally ready for it and I was going to break through the pain barrier!!!! Fortunately, we had one of my more favoured sessions with longer reps from the Story Bridge to New Farm. As expected, I was able to get away quickly before it got tougher after two minutes. I dug deep and concentrated hard on getting all the other little things right - relaxed face, relaxed shoulders, arms just above waist height, tick, tick, tick. I worked hard and did not have a great deal to spare when we stopped for a standing recovery. Turning around, I fired up the competitive instincts and set myself to catch up to as many people as possible in front of me. Didn't catch as many as I would like but pleased nonetheless as the legs were killing me but I was still able to maintain close to top speed. It is not often that a speedwork session can replicate the last 3k's of a fast 10k race but I felt this one did that for me and was pleased with how I finished it off. Followed up with four GC Hill reps.
Wednesday, May 07, 2008
Never again!!!
Thurs 50 mins, 10k's @ 5:04 mins/km
Fri 4 x 4 mins, 45 SR
Good session - worked well.
Sun AM - 130 mins, 26k's @ about 4:45 mins/km
Sun PM - 30 mins, 6k's @ about 5:1o mins/km
Joined up with Pete, Mike, Aza and Wayne in the morning for part of the run. Went canoeing for the fist time since 1989 when MJ and I went canoeing at Coopers Crossing in the afternoon. Not a bad way to enjoy two hours with some light activity for $25.
Mon - 3 hr 30 min hike up and down Flinders Peak.
For something different, MJ and I did a hike today. Flinders Peak is about 15 minutes south of Yamanto near the Ivorys Rock Conference Centre and was named after Matthew Flinders who recorded the peak in his log whilst circumnavigating Australia. The walk is classified as a level 5 which is rated near the top of the degree of difficulty level but hey, I'm a fit runner who does around 80k's a week so no worries!! Apart from a couple of flats the hike was mostly uphill and downhill. Not unlike walking up the Powerful Owl Trail at Mt Cootha for 2hrs and walking down it for two hours. Plenty of clambering over and around large boulders also!!! But it was worth it as the 360deg views at the 679m peak were quite spectacular - gees we live in a beautiful country.
Tues - 8 x 1min - 30 SR
With Sandown 10k less than two weeks away, I was keen for a quality session. Ignored a little bit of DOMS from the hike and and took the first rep out hard. Started to struggle towards the end of the second rep and by the start of the 3rd rep my legs were a quivering, shaking mess with absolutely no life in them. I rapidly fell back through the field, finishing the session running about 4 min pace in the middle of the pack. Easily my worst session all year- even worse than the 1k rep session two months back when i blew up badly.
Wed - 90 mins, 20k's @ 4:33 mins/km
The misery continued this morning on the Green Bridge loop run when Andy and Glenda dropped me after 10 minutes on their way to a 76:12 circuit at 4:08 pace. My battered legs simply could not keep up and after 35 minutes Beth also dropped me. Nevertheless, to run 4:33's on very tired legs whilst hardly breathing is the kind of session that toughens you up - I hope!!!
Needless to say, the lesson has been well and truly learnt - no more hiking or other activities to which my body is not accustomed unless done in a recovery week with no fast running or when the next key session is at least four days away!!!
Fri 4 x 4 mins, 45 SR
Good session - worked well.
Sun AM - 130 mins, 26k's @ about 4:45 mins/km
Sun PM - 30 mins, 6k's @ about 5:1o mins/km
Joined up with Pete, Mike, Aza and Wayne in the morning for part of the run. Went canoeing for the fist time since 1989 when MJ and I went canoeing at Coopers Crossing in the afternoon. Not a bad way to enjoy two hours with some light activity for $25.
Mon - 3 hr 30 min hike up and down Flinders Peak.
For something different, MJ and I did a hike today. Flinders Peak is about 15 minutes south of Yamanto near the Ivorys Rock Conference Centre and was named after Matthew Flinders who recorded the peak in his log whilst circumnavigating Australia. The walk is classified as a level 5 which is rated near the top of the degree of difficulty level but hey, I'm a fit runner who does around 80k's a week so no worries!! Apart from a couple of flats the hike was mostly uphill and downhill. Not unlike walking up the Powerful Owl Trail at Mt Cootha for 2hrs and walking down it for two hours. Plenty of clambering over and around large boulders also!!! But it was worth it as the 360deg views at the 679m peak were quite spectacular - gees we live in a beautiful country.
Tues - 8 x 1min - 30 SR
With Sandown 10k less than two weeks away, I was keen for a quality session. Ignored a little bit of DOMS from the hike and and took the first rep out hard. Started to struggle towards the end of the second rep and by the start of the 3rd rep my legs were a quivering, shaking mess with absolutely no life in them. I rapidly fell back through the field, finishing the session running about 4 min pace in the middle of the pack. Easily my worst session all year- even worse than the 1k rep session two months back when i blew up badly.
Wed - 90 mins, 20k's @ 4:33 mins/km
The misery continued this morning on the Green Bridge loop run when Andy and Glenda dropped me after 10 minutes on their way to a 76:12 circuit at 4:08 pace. My battered legs simply could not keep up and after 35 minutes Beth also dropped me. Nevertheless, to run 4:33's on very tired legs whilst hardly breathing is the kind of session that toughens you up - I hope!!!
Needless to say, the lesson has been well and truly learnt - no more hiking or other activities to which my body is not accustomed unless done in a recovery week with no fast running or when the next key session is at least four days away!!!
Subscribe to:
Posts (Atom)
