Sun AM - 120 mins, 24k's @ 5:02 mins/km
Sun PM - 30 mins, 6k's @ about 5:15 mins/km
Tues - 3KTT - 9:48 - 3:14, 3:21, 3:12
The plan was to try and replicate my 9:43 TT three months back when I kept a few seconds up my sleeve on the first k, held strong in the middle and then hammered it home down the stretch. I was pleased to execute it exactly as planned. Nic and Matt R led the field out and I settled into a bigger than usual pack of super fit and fast people ready to peak at the GC - Matt L, Glenda and Ged being some. Waited till the 600m till I ramped up the pace a little moving into third. Went past Matt R at around 1400 and then rounded the Gaz turnaround feeling strong although the legs were starting to feel like jelly. Caught up to Nic as we hit the hill past the boatshed and surged past him just like I did when I ran 9:43. Except, this time Jason H joined me!! I surged down the hill on the other side of the boatshed trying to shake of Jason's challenge but alas he countered the surge and then raised the stakes moving past me exiting the footpath onto the road. I bided my time briefly and at the 2400, tried another surge - no luck, Jason covered it again. Running side by side a little longer with Nic hot on our heels I surged again at the 2600 and this time there was no response. Beauty!! No all I had to do was make it up the incline outside the Hanson factory and then hammer it into the finish chute. Its amazing how that 2% incline outside the Hanson factory takes on monumental proportions at the 2800m mark of the time trial. I worked hard up it and then hammered it home for a satisfactory 9:48, my third fastest ever and the third time I have ran that time.
In some ways this was more satisfying than my 9:40 PB which was set when I was flying, had no niggles and couldn't put a foot wrong. This time around, I had to do things much tougher and run tough and smart.
Wed - 95 mins, 20k's @ 4:42 mins/km
Solid clockwise Green Bridge loop with Glenda, Beth and Andy - legs tired from hard effort yesterday though. The others picked up the pace from the Regatta back to the Goodwill bridge but I was content to keep crusing at 4:40's.
Thurs - 50 mins, 10k's @ 5:14 mins/km
Taper starts here for real - except for three speedwork sessions, won't be going faster than 5:00's from here on. Eased my tired legs through this run in sunny conditions at 9am.
Thursday, June 26, 2008
Friday, June 20, 2008
Foggy Friday
1 x 2k, 4 x 500 with 45SR, 2mins - 6:39, 98,96,97,90
Another foggy Friday under the Story Bridge today albeit not quite the amazing pea soup of last week. Knew that it would be a mentally tough session and that I was just going to have to pick up my legs and carry them with me - LOL.
Started well and ran strongly enough for the 2k albeit a little off the 6:30-6:35 I would have liked. Then dug deep to put in some respectable 500 splits before finding a little extra for a big finish. In some ways, having a strong session like this and getting the most out of myself when the legs are less than 100% is just as pleasing if not more pleasing that when I was flying at 3:11-3:14 1k pace in March/April whilst everything was going right for me.
Another foggy Friday under the Story Bridge today albeit not quite the amazing pea soup of last week. Knew that it would be a mentally tough session and that I was just going to have to pick up my legs and carry them with me - LOL.
Started well and ran strongly enough for the 2k albeit a little off the 6:30-6:35 I would have liked. Then dug deep to put in some respectable 500 splits before finding a little extra for a big finish. In some ways, having a strong session like this and getting the most out of myself when the legs are less than 100% is just as pleasing if not more pleasing that when I was flying at 3:11-3:14 1k pace in March/April whilst everything was going right for me.
Thursday, June 19, 2008
Good week
Some great shots of last Friday's session in the fog including me on the Goodwill Bridge with the Riverside Expressway invisible in the background. Hammering up GC Hill on the last rep and the Story Bridge.
Sun AM - 130 mins, 28k @ 4:36mins mins/km
Sun PM - 30 mins, 6k @ about 5:15 mins/km
Ran 5-35k self select at BRRC with Damo F. Wanted to do a 'quality' long run without letting the pace get ridiculous and felt I achieved that. Backed up for an easy jog at dusk.
Tues - 20 mins hills/fartlek
Led early before being passed by Jase whose fitness is on the improve. When Pat called for us to finish off with five minutes of running up and down the hill, I joined Jase and we spurred each other to hammer ourselves running side by side for our last two reps.
Wed - 90 mins, 20k's @ 4:20mins/km
Joined Glenda and Beth in ideal running conditions for a Green Bridge loop. Beth peeled off early leaving Glenda and I to work together. That didn't last long as Glenda dropped me approaching UQ and blazed away at 4:10 pace. I was satisfied with my 4:20's with the legs continuing to improve and the fitness ensuring my HR was not too high.
Thurs - 50 mins, 10k's @ 5:01 mins/km
Friday, June 13, 2008
Happy days are here again!
Tues - 1min/30JR/1min,45SR, 5mins, Repeat 1st sequence
Plan was to hang on to the back of the lead pack at around 3:25-3:30 pace no matter how crap the legs felt. Quite a few people must have been suffering the effects of their long runs as I was able to run in the pack comfortably. Legs felt like jelly a few times but I got through well.
Wed - 90 mins, 20k's @ 4:27 mins/km
Green Bridge loop with Glenda and Andy - very pleased with this session given I could only manage 5:33 pace three days ago!!
Thurs - 50 mins, 10k's @ 4:58 mins/km
Started the run late in glorious sunshine thanks to sleeping in after the Mighty Maroons glorious 30-0 shellacking of those pea hearted cockroaches - YES!!!! Life is good indeed!!!
Fri - 2 x 3 mins with 30JR, 30SR, 6min, 4 x GC Hill
Started my favourite session in the heaviest fog I've seen in Brisbane in my five years of running around the city - in fact I've possibly never seen a pea soup like it before!!! We could not even see the other side of the river!!! Took it out hard and it was nice to finish the 3 min reps just past the City Cat stop on the path to Mertyr Bowls Club - about 20m short of my best result but very acceptable given the legs are not yet 100%. Turning around and squinting through the thick fog on the Riverwalk I was pleased to chase down quite a few people but couldn't nail the brilliant Pete. Was sucking in the big ones by the time we attacked GC Hill and just kept battling away honestly.
Plan was to hang on to the back of the lead pack at around 3:25-3:30 pace no matter how crap the legs felt. Quite a few people must have been suffering the effects of their long runs as I was able to run in the pack comfortably. Legs felt like jelly a few times but I got through well.
Wed - 90 mins, 20k's @ 4:27 mins/km
Green Bridge loop with Glenda and Andy - very pleased with this session given I could only manage 5:33 pace three days ago!!
Thurs - 50 mins, 10k's @ 4:58 mins/km
Started the run late in glorious sunshine thanks to sleeping in after the Mighty Maroons glorious 30-0 shellacking of those pea hearted cockroaches - YES!!!! Life is good indeed!!!
Fri - 2 x 3 mins with 30JR, 30SR, 6min, 4 x GC Hill
Started my favourite session in the heaviest fog I've seen in Brisbane in my five years of running around the city - in fact I've possibly never seen a pea soup like it before!!! We could not even see the other side of the river!!! Took it out hard and it was nice to finish the 3 min reps just past the City Cat stop on the path to Mertyr Bowls Club - about 20m short of my best result but very acceptable given the legs are not yet 100%. Turning around and squinting through the thick fog on the Riverwalk I was pleased to chase down quite a few people but couldn't nail the brilliant Pete. Was sucking in the big ones by the time we attacked GC Hill and just kept battling away honestly.
Monday, June 09, 2008
Slow recovery from ??????
Whatever affected my performance in the Doomben 10,000 and in the nine days prior to that hadn't quite gone away as of Sunday. Seemingly, I had a cold or virus and missed work on Monday and Tuesday. But the cold/virus never really bothered my head or chest - ie there was no runny nose, sore throat, cough or watery eyes. Just that my body was very weak and deprived of energy. The legs haven't quite been the same since.
Tuesday - did not run
Wed - 30 mins, 6k's @ about 5:20 mins/km
Very easy run - legs weak. No chance of doing the scheduled 90 minutes without risking major damage.
Thurs - 50 mins, 10k's @ about 5:10 mins/km
Fri - 50 mins, 10k's @ about 5:10 mins/km
Not up to returning to speedwork - another very easy run. Lungs felt good. Legs felt crap.
Sun - 120 mins, 23k's @ 5:29 mins/km
My slowest long run in years - just as well as I didn't join the gang leaving the Ship Inn - I would have been dropped inside 400m. I gently eased the legs through the run. Started late and was hungry when I commenced and starving when I finished so whilst the legs didn't get much out of it the digestive system got a good depletion session.
Back to speedwork tomorrow and we'll give it a crack and see how things go
Tuesday - did not run
Wed - 30 mins, 6k's @ about 5:20 mins/km
Very easy run - legs weak. No chance of doing the scheduled 90 minutes without risking major damage.
Thurs - 50 mins, 10k's @ about 5:10 mins/km
Fri - 50 mins, 10k's @ about 5:10 mins/km
Not up to returning to speedwork - another very easy run. Lungs felt good. Legs felt crap.
Sun - 120 mins, 23k's @ 5:29 mins/km
My slowest long run in years - just as well as I didn't join the gang leaving the Ship Inn - I would have been dropped inside 400m. I gently eased the legs through the run. Started late and was hungry when I commenced and starving when I finished so whilst the legs didn't get much out of it the digestive system got a good depletion session.
Back to speedwork tomorrow and we'll give it a crack and see how things go
Monday, June 02, 2008
PCRG 3KTT and Doomben 10,000
My Gold Coast campaign has grinded to a shuddering halt. The tale of woe is as follows:
Tues - PCRG 3KTT - 9:57 - 3:12, 3:24, 3:20
Started out like any other time trial getting balanced and into a rhythm moving to the front and going though 1k in 3:12. That was about as far as the legs lasted as I faded badly from the 1600 onwards with a rookie, Pete and then Jason going past me. It was only stubborn pride that enabled me to keep my streak of sub 10's alive. My breathing was strong and the lungs were clear - the legs just didn't want a bar of it as I recorded my worst 3KTT effort all year.
Wed - 50 mins, 10k's @ about 5:05 mins/km
Thurs - 2/1/30 secs with 30 JR, 30SR x 3
Terrible session at PCRG. I normally go about 90% for a session like this prior to a big race with a couple of all out efforts but the legs were frightfully week this morning. It was a real effort just to keep in touch with the back of the lead group.
Fri - REST
No idea what is wrong with the legs but after discussions with Pat, decided to ditch the 40min easy run in a last ditch effort to freshen up the legs.
Sun - Doomben 10,000 - 38:05 - 3:31,3:40, 3:37, 3:44, 3:51, 3:55, 3:59, 3:59, 3:58, 3:48
Another miserable run this morning in ideal racing conditions albeit slippery in places. The plan was to go out at Sub 36 pace and be extremely careful not to go out too fast, try to cuddle the legs and ease my way to a PB using my fitness base and good pacing to drag my legs along. It sounds stupid in hindsight - there is no such thing as easing your way to a PB.
Things started ok as I went through 1k in 3:31 with Matt L and Jason while Matt R as usual took off a little faster. The legs seemed to have some life in them as Matt L and I then moved ahead of the pack and worked together for the next two kilometres with 3k being reached in 10:49. As the above splits indicate, that was well it all turned pear shaped as the legs went weak and heavy and despite my breathing being under control, I started to fall back through the field rapidly and just plodded home in a miserable 38:05ish. That was slower than the first 10k of my Brisbane Half Marathon giving you and idea of how bad I was.
As I write this on Monday evening, I appear to have come down with a cold or virus as my body is weak and aching and I'm feeling crap. Hopefully, this is the explanation for the poor running that has bothered me for the last nine days. Fingers crossed I get over it quick smart and am back on track soon.
Tues - PCRG 3KTT - 9:57 - 3:12, 3:24, 3:20
Started out like any other time trial getting balanced and into a rhythm moving to the front and going though 1k in 3:12. That was about as far as the legs lasted as I faded badly from the 1600 onwards with a rookie, Pete and then Jason going past me. It was only stubborn pride that enabled me to keep my streak of sub 10's alive. My breathing was strong and the lungs were clear - the legs just didn't want a bar of it as I recorded my worst 3KTT effort all year.
Wed - 50 mins, 10k's @ about 5:05 mins/km
Thurs - 2/1/30 secs with 30 JR, 30SR x 3
Terrible session at PCRG. I normally go about 90% for a session like this prior to a big race with a couple of all out efforts but the legs were frightfully week this morning. It was a real effort just to keep in touch with the back of the lead group.
Fri - REST
No idea what is wrong with the legs but after discussions with Pat, decided to ditch the 40min easy run in a last ditch effort to freshen up the legs.
Sun - Doomben 10,000 - 38:05 - 3:31,3:40, 3:37, 3:44, 3:51, 3:55, 3:59, 3:59, 3:58, 3:48
Another miserable run this morning in ideal racing conditions albeit slippery in places. The plan was to go out at Sub 36 pace and be extremely careful not to go out too fast, try to cuddle the legs and ease my way to a PB using my fitness base and good pacing to drag my legs along. It sounds stupid in hindsight - there is no such thing as easing your way to a PB.
Things started ok as I went through 1k in 3:31 with Matt L and Jason while Matt R as usual took off a little faster. The legs seemed to have some life in them as Matt L and I then moved ahead of the pack and worked together for the next two kilometres with 3k being reached in 10:49. As the above splits indicate, that was well it all turned pear shaped as the legs went weak and heavy and despite my breathing being under control, I started to fall back through the field rapidly and just plodded home in a miserable 38:05ish. That was slower than the first 10k of my Brisbane Half Marathon giving you and idea of how bad I was.
As I write this on Monday evening, I appear to have come down with a cold or virus as my body is weak and aching and I'm feeling crap. Hopefully, this is the explanation for the poor running that has bothered me for the last nine days. Fingers crossed I get over it quick smart and am back on track soon.
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