Sun 13 - AM - 120mins, 24k's @ 5:07's
Sun 13 - PM - 30mins, 6k's @ about 5:10's
Finally, after the green light from Coach Pat, I added a sixth weekly session to my training. My body has been in pretty good shape for 18 months now, my running technique is finely tuned and quite efficient and my body is screaming out for more work!! The spirit was willing to do this three years ago but the body probably wasn't ready - lets hope my patience will be rewarded. The theory behind the Sunday twilight run is that the body will have a rest day on Monday and still have two rest days a week to recover. The morning run was cruisey and I made an effort to eat and drink all the right things during the day. Really enjoyed my easy twilight run and the legs felt great!
Tues 15 - 12mins of 30secs on/off then 2 mins
Wet and slippery session in Botanic Gardens. Not at peak but honest.
Wed 16 - 90mins, 18k's @ 5:12 mins/km
Tired and sluggish.
Thurs 17 - 50 mins, 10k's @ about 5:10mins/km
Fri 18 - 2 x 3 mins, 1 x 6 mins, 3 x GC Hill.
Worked hard outbound. Legs lacked a little zip when returning in 6:13.
Sun 20 - AM - 120 mins, 24k's @ about 5:10 mins/km
Sun 20 - PM - 30 mins, 6k's @ about 5:10 mins/km
Tues 22 - 15 mins hills
Very sluggish during and after warm up but went hard from the word go and managed to force myself to do the session on muscle memory. Not surprisingly, I felt great afterwards.
Wed 23 - 90mins, 18k's @ 4:59 mins/km
Had to dodge two BCC choppers spraying for mosquitos in the Boondall Wetlands. Real hot dog pilots pulling of all sorts of moves.
Thurs 24 - 50 mins, 10k's @ 5:15 mins/km
Thursday, January 24, 2008
Wednesday, January 09, 2008
PCRG - 3KTT - PB
Friday - 4 x 1k inc 50m float, 60SR, 2 x 500 - 3:08, 3:11, 3:16, 3:20 - Avg 3:13:75, 105, 96
I had a conversation with Andy C a few months ago when we discussed running sub 10min 3KTT's. In the course of the conversation, Andy said something along the lines of "10 minutes - that just 3:20's". So, in wet conditions under the Story Bridge, I kept telling myself - 'Not just 3:20's.' The result was my fastest ever kilometre to open the proceedings and I went on to slash six seconds from my previous best average of 3:19:75. Felt strong and smooth accelerating and held my form quite well throughout with the exception of the first 500m rep when I was buggered.
Sunday - 60mins, 12k's @ about 4:50 mins/km
Had BRRC duty and it was 8am before I was able to start my run and I was joined by Aidan Hobbs. An hour into the run I was cooking, big time very hot conditions. A mental battle took place with the tough side saying 'Keep going' and the sensible side saying 'You're training for speed at the moment. Rest up for a fast 3KTT on Tuesday and switch next week's recovery week to this week.' The sensible side won the battle.
Tuesday - 3KTT - 9:40 (PB) 3:08, 3:16, 3:15
Slept in by 20 minutes and it was only Adam venturing downstairs to see where I was that got me out of bed! A rushed prep and I was on my way, parking at the Suncorp Piazza to save time but slashing over 500m from the warm up in the process. Didn't feel great on the starting line but wasn't concerned as I had done the hard work last week and have performed well previously when not feeling too flash. Took the first 300m in my usual controlled fashion before picking up the pace considerably. Nic D was the only one who went with me. Concentrated hard on not having any flat spots and keep the legs turning over quickly and went through 1k in 3:08. The hurt started early today - around the 500m mark!! Was determined not to let up in the middle stages and kept the foot down, hitting Gary manning the turnaround in 4:46 and on pace for a big PB. Going through 2k, I had dropped Nic and was going to have to do the last k all alone. Clairie was jogging with Billy in the pram along this stretch and I concentrated on going past her as fast as I could to see if I could give her windburn :) Clairie's cheers ensured I didn't slacken off and with a PB in a bag at the 2500m, the only question was, how a big a PB. I really hammered the last stretch through the carpark and definitely picked up at least a second or two hear on the way to an eight second PB. Am pretty stoked with the time but already thinking about 9:30 territory. Macmillan's calculator now has me running 16:51 for 5k, 35:01 for 10k, 77:40 for the half and a 2:44 Marathon. A very nice confidence booster.
Wednesday - 90mins, 18k's @ 4:59mins/km
Legs very tired this morning as I cruised along the Kedron Brook. And that wasn't all. By the early afternoon, I was exhausted and every fibre of my being was crying out for rest. Fortunately, as I was on leave today, I was able to do just that :)
I had a conversation with Andy C a few months ago when we discussed running sub 10min 3KTT's. In the course of the conversation, Andy said something along the lines of "10 minutes - that just 3:20's". So, in wet conditions under the Story Bridge, I kept telling myself - 'Not just 3:20's.' The result was my fastest ever kilometre to open the proceedings and I went on to slash six seconds from my previous best average of 3:19:75. Felt strong and smooth accelerating and held my form quite well throughout with the exception of the first 500m rep when I was buggered.
Sunday - 60mins, 12k's @ about 4:50 mins/km
Had BRRC duty and it was 8am before I was able to start my run and I was joined by Aidan Hobbs. An hour into the run I was cooking, big time very hot conditions. A mental battle took place with the tough side saying 'Keep going' and the sensible side saying 'You're training for speed at the moment. Rest up for a fast 3KTT on Tuesday and switch next week's recovery week to this week.' The sensible side won the battle.
Tuesday - 3KTT - 9:40 (PB) 3:08, 3:16, 3:15
Slept in by 20 minutes and it was only Adam venturing downstairs to see where I was that got me out of bed! A rushed prep and I was on my way, parking at the Suncorp Piazza to save time but slashing over 500m from the warm up in the process. Didn't feel great on the starting line but wasn't concerned as I had done the hard work last week and have performed well previously when not feeling too flash. Took the first 300m in my usual controlled fashion before picking up the pace considerably. Nic D was the only one who went with me. Concentrated hard on not having any flat spots and keep the legs turning over quickly and went through 1k in 3:08. The hurt started early today - around the 500m mark!! Was determined not to let up in the middle stages and kept the foot down, hitting Gary manning the turnaround in 4:46 and on pace for a big PB. Going through 2k, I had dropped Nic and was going to have to do the last k all alone. Clairie was jogging with Billy in the pram along this stretch and I concentrated on going past her as fast as I could to see if I could give her windburn :) Clairie's cheers ensured I didn't slacken off and with a PB in a bag at the 2500m, the only question was, how a big a PB. I really hammered the last stretch through the carpark and definitely picked up at least a second or two hear on the way to an eight second PB. Am pretty stoked with the time but already thinking about 9:30 territory. Macmillan's calculator now has me running 16:51 for 5k, 35:01 for 10k, 77:40 for the half and a 2:44 Marathon. A very nice confidence booster.
Wednesday - 90mins, 18k's @ 4:59mins/km
Legs very tired this morning as I cruised along the Kedron Brook. And that wasn't all. By the early afternoon, I was exhausted and every fibre of my being was crying out for rest. Fortunately, as I was on leave today, I was able to do just that :)
Thursday, January 03, 2008
Good finish to the year
Sun 30/12 - 120mins, 24k's @ about 5:10mins/km
Took it easy with speedwork scheduled next day
Mon 31/12 - 8 x 500m, Avg 93:25 with 45 SR
Really hammered it today and as I was on track to smash my PB of 8 x 500's at 94:75 on 60SR, I took the rare step of doing my own thing at the end of the session doing two more 500's whilst the rest of the Group finished off with a 1k effort.
Wed 2/1 - 90mins, 18k's @ 4:57mins/km
Beaut run in the rain
Thurs 3/1 - 50mins, 10k's @ about 5:10 mins/km
Took it easy with speedwork scheduled next day
Mon 31/12 - 8 x 500m, Avg 93:25 with 45 SR
Really hammered it today and as I was on track to smash my PB of 8 x 500's at 94:75 on 60SR, I took the rare step of doing my own thing at the end of the session doing two more 500's whilst the rest of the Group finished off with a 1k effort.
Wed 2/1 - 90mins, 18k's @ 4:57mins/km
Beaut run in the rain
Thurs 3/1 - 50mins, 10k's @ about 5:10 mins/km
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