After 43 days off, I am now 13 runs into the comeback. After kicking off with 10 x 1min easy with a 1min walking recovery, I have now built up to 65 minutes, broken up with four walking recoveries to allow the head a rest to regain its equilibrium. The lungs and legs don't mind the rest either!
I feel I'm about 85-90% recovered from the surgery am am continuing to have sessions with the vestibular physiotherapist and do the prescribed exercises. Fortunately, I can now lead a pretty normal life although there are some days when the head still feels a little dizzy and out of whack and I subsequently struggle through the day.
Will continue to build up from here, all going well.
Tuesday, December 08, 2009
Sunday, October 25, 2009
Frustration! Out of action.
Well, I have not run for 17 frustrating days now - my longest period of non-running since my comeback in January 2004. I had successful cochlear implant surgery on my right ear on October 8th and it was anticipated that I would require no more than a week off from running to allow time for the incision to heal. Unfortunately an unexpected side effect was severe dizziness. Thing back to when you were a kid and would spin around 10 times before trying to run in a straight line or perhaps to your nightclubbing days when you would stagger home with a blood alcohol level of .250 - that's been my life for the last fortnight. It wasn't until 36 hours after the procedure that I was able to stagger unassisted to the bathroom.
Improvement since then has been painstakingly slow and I have been unable to work or drive for the last 17 days, let alone run. I reckon I'm now about 60-65% recovered. Over the last week, however, I have been able to manage a reasonably brisk 45 minute walk most days and am hopeful that I should be able to get behind the wheel and start running again within the next week or two.
Improvement since then has been painstakingly slow and I have been unable to work or drive for the last 17 days, let alone run. I reckon I'm now about 60-65% recovered. Over the last week, however, I have been able to manage a reasonably brisk 45 minute walk most days and am hopeful that I should be able to get behind the wheel and start running again within the next week or two.
Sunday, September 27, 2009
Recovery/Base training phase
After the North Lakes 10k, I stuggled big time at speedwork, feeling extremely tired and unable to get any spring or drive from my legs. Abandoned plans to race the Brisbane 10k and Bridge to Brisbane. It is quite clear to me from my times in training and racing that I have "gone over the top" after being at or close to my peak for almost four months from the beginning of May.
With cochlear implant surgery booked for October 8th and a mandatory one week period of no running to follow, I decided there was little point in freshening up with a view to attacking another race in the short term. Instead, I have decided to enter a recovery training phase which will also serve as a base training phase for 2010 with a lot of comfortable easy paced runs. I am not doing speedwork, nor am I cranking up the pace on Wednesday runs. Sunday long runs have been reduced to 90 minutes in some instances. Hopefully, the body will appreciate the break from the harder stuff and the fitness will benefit from the base phase after surgery. Since North Lakes, mileage has been as follows:
Week of Mon 17 Aug - 8 sessions, 89k
Week of Mon 24 Aug - 7 sessions, 77k
Week of Mon 31 Aug - 6 sessions, 65k
Week of Mon 7 Sept - 8 sessions, 77k
Week of Mon 14 Sept - 6 sessions, 48k
Week of Mon 21 Sept - 8 sessions, 77k
With cochlear implant surgery booked for October 8th and a mandatory one week period of no running to follow, I decided there was little point in freshening up with a view to attacking another race in the short term. Instead, I have decided to enter a recovery training phase which will also serve as a base training phase for 2010 with a lot of comfortable easy paced runs. I am not doing speedwork, nor am I cranking up the pace on Wednesday runs. Sunday long runs have been reduced to 90 minutes in some instances. Hopefully, the body will appreciate the break from the harder stuff and the fitness will benefit from the base phase after surgery. Since North Lakes, mileage has been as follows:
Week of Mon 17 Aug - 8 sessions, 89k
Week of Mon 24 Aug - 7 sessions, 77k
Week of Mon 31 Aug - 6 sessions, 65k
Week of Mon 7 Sept - 8 sessions, 77k
Week of Mon 14 Sept - 6 sessions, 48k
Week of Mon 21 Sept - 8 sessions, 77k
North Lakes 10k
North Lakes 10k - 6th of 250 in 36:26 (17:41, 18:45)
Two weeks after my PB at Noosa, I entered the North Lakes 10k with a view to racing over 10k on three consecutive weekends to try and break 35 minutes before the road running season wound down.
The field was surprisingly competitive with triathlete Nicholas Hull lining up and sprinting away from the field in 32:58. I was hoping to run another slight negative split but was mindful that a few hills at the end of the course would make things tougher. Went through the 1st k in 3:22 as part of a three man group battling for third and forming a chase pack. Kept the pace up in the second k in 3:27 to stay in touch with the group but the legs were already feeling buggered at this point. Passed a cheering D Sweeney at 3k still in touch with the chase pack but starting to fall off the back. Approaching the halfway, my splits slipped to over 3:30's but I still clocked 17:41 for 5k which was eight second faster than Noosa.
The second half was a stuggle as my pace slipped to the 3:50's and I was passed three times. Managed a kick in the last 500m to pick up one place I had lost and finish 6th in 36:26 for my third fastest time ever after a disappointing 18:45 closing split.
Two weeks after my PB at Noosa, I entered the North Lakes 10k with a view to racing over 10k on three consecutive weekends to try and break 35 minutes before the road running season wound down.
The field was surprisingly competitive with triathlete Nicholas Hull lining up and sprinting away from the field in 32:58. I was hoping to run another slight negative split but was mindful that a few hills at the end of the course would make things tougher. Went through the 1st k in 3:22 as part of a three man group battling for third and forming a chase pack. Kept the pace up in the second k in 3:27 to stay in touch with the group but the legs were already feeling buggered at this point. Passed a cheering D Sweeney at 3k still in touch with the chase pack but starting to fall off the back. Approaching the halfway, my splits slipped to over 3:30's but I still clocked 17:41 for 5k which was eight second faster than Noosa.
The second half was a stuggle as my pace slipped to the 3:50's and I was passed three times. Managed a kick in the last 500m to pick up one place I had lost and finish 6th in 36:26 for my third fastest time ever after a disappointing 18:45 closing split.
Sunday, August 09, 2009
Noosa 10k
Noosa 10k - 24th out of 670 in 35:30 (PB) Out 17:49, Back 17:41
Trained poorly at PCRG on Friday prior to this race but figured that with my base, a good prep over the following 48hrs and a fast course, I could still give my PB a shake. Besides, having a poor last speedwork session before a big race is almost a good omen for me as I've done it several times before a PB race!! And have a good prep I did, having dinner at home at 6pm before driving up to Noosa the night before with Adam to join MJ, Chelle and Michelle W at our accommodation a short walk from the start.
Enjoyed a sleep in and arrived at the race precinct in time to watch the leading half marathoners finish before commencing my warm up. Luckily, I'm not too superstitious as I had left my racing headband at home. The gun went and we were away and the plan was to go out in 3:31's and come back in 3:29's. The first k went a little too quick in 3:21 but then I settled down with 3:33 and 3:35 going through 3k in 10:29. My younger brother Adam, in his 10k debut was running boldly alongside me!! My legs felt tired but rarely has my breathing been so comfortable during a race. A pack of four soon settled together consisting of myself, Adam, a male runner and second place female, Leisa Smith. I was doing most of the work in front with Adam and the other bloke either side of me and Leisa quitely tucked in behind us.
The pack reached the 5k hairpin together in 17:49, 14 seconds behind my target of 17:35 with yours truly still half a step in front. At this point, I sneakily slowed down a little more than necessary for the hairpin slightly baulking the pack behind me and then accelerated hard out of the hairpin, quickly putting five, then 10 metres on the pack. Focusing hard on my plan for a negative split return leg, I proceeded to reel off the 6th k in 3:27 breaking clear of the pack and reeling in some rivals in front of me along the way. The legs were really starting to hurt now but I was still breathing comfortably and overtaking at least two or three runners each kilometre, concentrating hard on reeling them in. Realised at 8k that although the Sub 35 was just out of reach, a PB was still on the cards and gritted my teeth to keep pushing my beat up legs through the pain barrier!! A fair last k of 3:28 followed and I had my negative split, coming home in 17:41 for a five second PB of 35:30, absolutely smashed....is there any other way?
I'll take a bit out of this race, mainly the knowledge that Sub 35 is not far away - just a matter of trying to freshen up the legs, maintain fitness and put it together on the day.
Adam ran a mighty 10k debut - 35:58 on a program of 2 x PCRG speed sessions per week and 8 x intense 40min rides to and from work. Perhaps there's something the rest of us can learn from that?
Splits are as follows although the 8k and 9k markers may have been out:
3:21
3:33
3:35 - 10:29
3:35
3:43 - 17:49
3:27
3:37
3:23 ???
3:45 ???
3:28 - 35:30
Thursday, July 30, 2009
Recovery Week - No Fast Running
Had some fare dinkum DOMS after the J2J Half and just did nine easy runs between 20/7 and 26/7 racking up 88k's in the process.
Wednesday, July 22, 2009
Redcliffe Jetty to Jetty Half Marathon
Jetty to Jetty Half Marathon - 2nd of 310 in 79:28
I stood on the starting line at the J2J not quite sure what to expect. This was only the second running of a new support event to the time honoured 10k event and once again, there were no big guns on the starting line that I could recognise and I realised that I would be a leading contender in the race. On the other hand, I had recently undertaken a three week taper for the Gold Coast Marathon followed by an easy 50k week as I recovered from the cold that torpedoed my GC hopes. Last week saw me return home from my honeymoon and immediately test out my fitness with a 4k tempo run on Tuesday arvo in a sluggish 15:07. Not good even allowing for the fact I ran just two hours after getting of the plane. Although a solid week of training followed, I was effectively running on a five week taper!!! The plan was to trust my marathon training base and run a smart race to dip under 78 with a slight negative split.
The gun went and yours truly was quickly in the lead following the motorbike and cameraman filming everything - stardom, here we come!! On a more serious note, I remained calm, gently easing through the first k in 3:45 waiting to see who would test me out. I was joined by Tim Toner who shared the lead with me to the 2k, reached in 7:28. At the 2k, Toner put in a surge and despite responding with back to back 3:37 kilometre splits, I lost touch with him but did shake off a rival who tried to stay with me, leaving me a clear second.
5k was reached in 18:33 and 10k in 37:27 as I kept Toner in sight about 200-300m in front of me. Although running the race for the first time, I had traversed the course many times by foot and bike having being a Reddy resident from 1988 to 2001 and the local knowledge was invaluable. The scenery was great, weather was cool and the wind was minimal so conditions were conducive for running fast times albeit on a course that undulated in places.
At the turnaround, Toner was still about 300m ahead while Adrian Pearce had moved into third about a minute behind me and was having a great run. However, I was quitely confident I had Adrian's measure and the speed to outkick him if needed, given he had run the Gold Coast two weeks prior and that had to have taken something out of his legs.
At the 13k my condition started to give out and I recorded a slow 3:54 split. I knuckled down after that and kept plugging away but was unable to go faster than 3:45 until the last downhill kilometre. Still in second place, I enjoyed plenty of support from the crowd over the last 4k's and could see Toner fading in the distance but his lead was too big and even Bekele could not have run him down at this point and he won in 78:30. I crossed the line second in 79:28 with Adrian third in 83.
Immediately after the race, I could not stop thinking if only I had toed the starting line battled hardened and in peak shape, then I could have ran sub 78 for the win myself. However, given the cicurmstances surrounding the five week taper, I'm satisfied with the time and result. Alas, I did not get some prizemoney to kick start my quest to chase after Glenda's career prizemoney earnings of $5000+. Maybe next time!!
Friday, July 17, 2009
Honeymoon week
PHOTOS - IN ORDER
- Matty and MJ
- Undara National Park
- Undara National Park
- Nearada Tea Plantation
- Four Mile Beach
Last Monday following my Gold Coast Marathon DNS was a tough day struggling with the cold during a plane flight to Cairns and a bus trip to Port Douglas. Fortunately, I over the worst of it by Tuesday morning enabling me to marry my beautiful bride and soul mate, MJ on the beach at Port Douglas. Eloping is great fun - I highly recommend it!!! We ended up having a great honeymoon with the highlights being Port Douglas, the Undara lave caves, Mossman Gorge, Daintree River, Cape Trib, the tablelands and on the the last day snorkeling on the reef, when we were lucky enough to have an 8m Dwarf Minke whale swim right beneath us - one of life's magical moments!
Running wise, I managed to scrounge together five runs totaling 50k's:
Wed - 45 mins, 9k's easy along the beautiful Four Mile Beach that doesn't have the significant camber other beaches do
Thurs - 30 mins, 6k's easy around Port Douglas
Fri - 30 mins, 6k's easy mid arvo run around the Nerada Tea Plantation near Mareeba
Sat - 45 mins, 7k dawn trail run at Undara National Park in the heart of the savannah land littered with granite and basalt rock. Was a great feeling being on a bluff lookout by myself 3k's from the camp amidst the beauty of the land.
Sun - 110 mins, 22k's easy run from Port Douglas out of town to the foot of the range and back.
Wednesday, July 15, 2009
Gold Coast Marathon
Gold Coast Marathon - DNS
Unfortunately, as most know I picked up a cold late on Saturday and was gonski come Sunday morning with a 5:45am jog around the block confirming my worst fears - that the cold was a full blown one that had spread throughout my body and left me with weak muscles and achey joints. The previous day I had a headache all day and that night I had taken three hours to get to sleep as my body became feverish with a yo-yo temperature and I was too hot under the bedsheets and too cold out of them. The worst part was running in to Cluffy and Jason late on Saturday when my body was starting to succumb to the cold and having to stay positive and try and make out that all was going well as there was still hope at that stage. After cheering on the great PCRG performances from outside my accommodation I went straight home and ended up sleeping most of Sunday arvo.
Doubtless, some would have pressed ahead and run anyway but a gutsy, heroic 3:10, 3:20 or worse against insurmountable odds is not my goal. Besides, I've been there, done that!
Unfortunately, as most know I picked up a cold late on Saturday and was gonski come Sunday morning with a 5:45am jog around the block confirming my worst fears - that the cold was a full blown one that had spread throughout my body and left me with weak muscles and achey joints. The previous day I had a headache all day and that night I had taken three hours to get to sleep as my body became feverish with a yo-yo temperature and I was too hot under the bedsheets and too cold out of them. The worst part was running in to Cluffy and Jason late on Saturday when my body was starting to succumb to the cold and having to stay positive and try and make out that all was going well as there was still hope at that stage. After cheering on the great PCRG performances from outside my accommodation I went straight home and ended up sleeping most of Sunday arvo.
Doubtless, some would have pressed ahead and run anyway but a gutsy, heroic 3:10, 3:20 or worse against insurmountable odds is not my goal. Besides, I've been there, done that!
Tuesday, June 30, 2009
Gold Coast Marathon Taper - Week 2
Tues 23 June - PCRG 3K TT - 9:44
Ran the new PCRG TT course this morning which means I was unable to compare my time with exact precision to previous efforts - but near enough is good enough in this instance! I was slowly away after missing Pat's call of "Go" and then ran through the first few metres fiddling with my watch trying to start the stopwatch function. After stumbling over a speed bump, I finally got it started after about 10 seconds and proceeded to set off after Hayden and Nic who were already flying up front.
Ran steadily enough enough through the first k and worked hard to pick it up on the return leg but with Nic and Hayden well in front, nobody pushing me and no idea of my exact time, my 'A' game wasn't quite there. After consulting with Pete who finished behind me, I calculated my time to be 9:44 - my 5th fastest ever. Will give myself a pass for this one.
Tues PM - 30 mins easy
Wed 24 June- 70 mins, 14k's @ 5:02 mins/km
Comfortable effort by myself along Kedron Brook.
Wed PM - 30 mins easy
Last double session day before Gold Coast.
Thurs 25 June - 50 mins, 10k's @ 4:57mins/km
Fri 26 June - 5 x 2mins, 30 sec efforts
Controlled efforts at about 95% at PCRG - I wish there was some conclusive scientific evidence recommending the maximum effort permitted at speedwork during a marathon taper!
Sun 28 June - 90mins, 18k's @ 4:58 mins/km
Relaxed Green Bridge Loop effort by myself breaking in some new Brooks Spiderman socks for the Gold Coast Marathon in the process. Legs felt like they'd done nothing afterwards.
*** Total of 73k's over seven runs for the week - down from 89k's last week.
Ran the new PCRG TT course this morning which means I was unable to compare my time with exact precision to previous efforts - but near enough is good enough in this instance! I was slowly away after missing Pat's call of "Go" and then ran through the first few metres fiddling with my watch trying to start the stopwatch function. After stumbling over a speed bump, I finally got it started after about 10 seconds and proceeded to set off after Hayden and Nic who were already flying up front.
Ran steadily enough enough through the first k and worked hard to pick it up on the return leg but with Nic and Hayden well in front, nobody pushing me and no idea of my exact time, my 'A' game wasn't quite there. After consulting with Pete who finished behind me, I calculated my time to be 9:44 - my 5th fastest ever. Will give myself a pass for this one.
Tues PM - 30 mins easy
Wed 24 June- 70 mins, 14k's @ 5:02 mins/km
Comfortable effort by myself along Kedron Brook.
Wed PM - 30 mins easy
Last double session day before Gold Coast.
Thurs 25 June - 50 mins, 10k's @ 4:57mins/km
Fri 26 June - 5 x 2mins, 30 sec efforts
Controlled efforts at about 95% at PCRG - I wish there was some conclusive scientific evidence recommending the maximum effort permitted at speedwork during a marathon taper!
Sun 28 June - 90mins, 18k's @ 4:58 mins/km
Relaxed Green Bridge Loop effort by myself breaking in some new Brooks Spiderman socks for the Gold Coast Marathon in the process. Legs felt like they'd done nothing afterwards.
*** Total of 73k's over seven runs for the week - down from 89k's last week.
Thursday, June 25, 2009
Gold Coast Marathon Taper - Week 1
Tues 16 June - 2 x 3 min, 1 x 6 min
Missed a rare PCRG session due to alarm not going off! Did this by myself at Kedron Brook. Solid enough hitout.
Tues PM - 30 min easy
Wed 17 June - 19k's about 4:50's - last 4k in 15:46
Comfortable Green Bridge loop with the Group - all of whom ran ahead of me.
Thurs 18 June - 50 mins - 10k's @ 5:00 mins/km
Fri 19 June - PCRG
Fri PM - 30 min easy
Sun 21 June - 120 mins - 24k's @ 4:57 mins/km
Cruisey run by myself into the Boondall Wetlands and back. Legs didn't even feel the run after all the 32+ k long runs on recent Sundays.
Sun PM - 30 mins easy
** Happy with week 1 of the taper. Did eight sessions, down from the usual nine, with volume dropping from 112k's to 89k's.
Missed a rare PCRG session due to alarm not going off! Did this by myself at Kedron Brook. Solid enough hitout.
Tues PM - 30 min easy
Wed 17 June - 19k's about 4:50's - last 4k in 15:46
Comfortable Green Bridge loop with the Group - all of whom ran ahead of me.
Thurs 18 June - 50 mins - 10k's @ 5:00 mins/km
Fri 19 June - PCRG
Fri PM - 30 min easy
Sun 21 June - 120 mins - 24k's @ 4:57 mins/km
Cruisey run by myself into the Boondall Wetlands and back. Legs didn't even feel the run after all the 32+ k long runs on recent Sundays.
Sun PM - 30 mins easy
** Happy with week 1 of the taper. Did eight sessions, down from the usual nine, with volume dropping from 112k's to 89k's.
Wednesday, June 24, 2009
Brisbane Road Runners 30k
QUT 10k Time Trial #3
Tues 9 June - 5 x 1min, 30 secs on/off
Legs heavily fatigued from Doomben 10,000. Had to battle on.
Tues PM - 30 mins easy
Wed 10 June - 20k's @ 4:15mins/km, Last 4k 15:58
Last Wednesday long run when I was going to allow myself to run steadily throughout. Did just that and did it easy too!! Felt real strong and it didn't get a bit hard till the last 2k.
Wed PM - 30 mins easy
Thurs 11 June - 40 mins easy
Fri 12 June - QUT 10k Time Trial - 41:23
Had my final 10k time trial dragging my battered legs another four times up Eilidon Hill to the Wilston Reservoir swearing to myself on my last two that I was never running up this hill again! Discussing my performance with Andrew afterwards, it emerged that on my second and third trials, he was trying to get me to run faster downhill but on each lap I was 6-10 seconds slower on the 400m downhill run than the speed at which he wanted me to run. However, he was also trying to slow me down on the uphills. As a result, my times subsequently got slower. After running 40:19 in my base trial, I ran 40:43 for my second trial and 41:23 for my third and final trial. As I explained to Andrew, it is clear that whilst I am running fast downhill, my subconscious fear of shin splints is holding me back just a little bit and as such, I was unable to reach his targets. Really enjoyed these trials and feel they toughened me up considerably!
Sat 13 - 40 mins easy
Sun 14 - BRRC 30k - 1st in 2:14 - about 4:30 pace
Ran this as a dress rehearsal for the Gold Coast on an empty stomach. Started gently at 4:45's till the 5k and then cruised the next 20k at around 4:30 pace. Picked it up just a tiny bit to finish the last 5k at 4:20 pace without even breathing hard. Felt incredibly strong - as if I could run another 12k in 46mins and break 3 hours for the marathon! Was a surprise to find out I had recorded my third career victory at Roadrunners.
Sun PM - 30 mins easy
112k's for the week
Thursday, June 11, 2009
Doomben 10,000
PHOTO FROM 5K MARK OF DOOMBEN 10,000
Doomben 10,000 - 15th out of 492 in 35:35 PB - 3:29, 3:34, 3:35, 3:34, 3:37, 3:34, 3:34, 3:35, 3:37, 3:22
After a less than impressive history in this race I was keen to do well and knew that I was in shape to run a massive PB. It was just a matter of executing on the day. Memories of 2007 when David Sweeney and I were infamously disqualified for running 7.5k out of the shortened 8.8k were banished along with last years debacle where I struggled home in 38:XX only to come down with a cold later that day. Not this year!!
Despite some big mileage in recent weeks, a brutal 10k time trial on Tuesday and no taper to speak off, the plan was to have a crack at sub 35 with a B goal of sub 35:40. The first k was critical to my plan - I had to run 3:30 spot on to set up a negative split race and not get sucked into a 3:15 or 3:20 start.
Fortunately, I was able to nail the opening k to perfection, letting teenage girls and primary school boys sprint ahead of me whilst i cruised to a 3:29:80 start - bewdy!! That's when the fun started as I reeled in seven or eight runners and worked my way into the race. Alas, whilst I felt very strong and was breathing easily, it soon became apparent that my legs weren't quite fresh enough for an assault on sub 35 and the first two (out of four in total) u-turns also caused my A goal to drift tantalisingly away.
Nevertheless, i was happy to reach 5k in 17:51 and on target for a massive PB and steeled myself for a negative split. I'm determined to regularly negative split my races from this point onwards - it was good enough for Deek so its good enough for me and it does suit my patient and calculating approach to racing. Its also how I do most of my training. Successive 3:34's followed as I concentrated hard on maintaining a smooth and efficient stride. Then a 3:35. The strain and fatigue were starting to take hold, but the B goal was looking good and despite the usual fatigue induced collapse of my IQ I calculated 7:05 for the last 2k was required. C'mon!!
Uh oh. Two u-turns in the ninth k and a 3:37 split saw the task get that little bit harder. I thought of the zillion 3KTT's I have done where I slugged home the last k in 3:15-3:18 and thought to myself "C'mon - you can do a low 3:20 and still nail this bastard!!" And nail it I did, enduring one of the most painful final k's I have experienced with a 3:22 and collapsing over the finish line spending a good two minutes on my hands and knees before I was able to get up, exhausted by elated after a 90 second PB. Bring on the Gold Coast!!!
Tuesday, June 02, 2009
Qld 8000m Cross Country Champs, Yeronga
Tues 26 - 10K Time Trial - 40:20
After responding to an add on Cool Running, I was accepted for a QUT study on Sub 40 min 10k runners studying among other things - oxygen uptake, stride cadence, HR and other physiological assessments - more on that at the end of the study. Anyway, rocked up for my first session on Tuesday at Wilston, thinking I would cruise around in about 37 minutes finishing off strongly to make it a quality session that would strengthen me for the Doomben 10,000 but at the same time, not overtax me.
After a warmup it took over 20 minutes to get the gear on - oxygen mask, HR monitors, GPS on a cap, mobile phone in an arm pouch and a 1.5kg backpack with $50k worth of equipment!! With lecturer Andrew Townshend riding alongside in a moped, I took off running solidly over the first lap of a 2.5km course until I got to the hill leading up to Wilston Reservoir. Gees, no wonder this is mentioned only in passing to prospective subjects - it was a 45m climb over 550m equating to an 8-10% gradient and I had to do four of them!!! Got to the top and ran three laps around the summit before screaming downhill back to the start for a second lap. Running without a watch or any time updates, I ran solidly and guessed at the finish that I had ran 41 flat. Was happy with the relevation that I had down 40:20 and even happier with Andrew's assessment that the time equates to around four minutes faster in flat conditions.
Tues PM - 30 mins easy
Wed 27 - 90 mins, 20k's @ 4:17 mins/km, Last 4k in 15:47
Solid run with the boys - felt comfortable throughout and it was not until the last 2k that things got slightly taxing after 2k at sub 4 min pace.
Wed PM - 30 mins - surprisingly brisk
Thurs 28 - 50 mins, 10k's very easy
The hard efforts of the previous two mornings kicked in and I trudged along gingerly, battling DOMS.
Fri 29 - 40 mins, 8k's @ 5:10mins/km
Body still a wreck - just ambled along gently trying to rest up for Qld Champs the next day
Sat 30 - Qld 8000m XC Champs, 22nd in 28:44 - 6:57, 7:14, 7:19, 7:12
The plan was to go out at 7:20's for the first two 2k laps and then negative split coming home with two 7:15's for a 29:10. Tried to relax and let the field bolt ahead of me over the soft ground and hilly course. Thought I was running very controlled and relaxed and was shocked to see that I had gone through the first lap in 6:57. Threw the plan out the window there and just tried to stay in the zone, relaxed and comfortable. After the brutal hills on Tuesday morning, these hills seemed a doddle and I was cruising up them overtaking someone at each hill. Went past some quality opposition in Ronnie Peters and Don Wallace midrace and it was at that point that I knew I was running extremely well. Managed to stay in the zone for the rest of the race and hammer it home in the last 500m although in hindsight, I felt so strong, i really should have started hammering it from 1000 or 1500m out. Very pleased with my strength and form in this race in what was my best race of the year. I think the fitness from seven recent 160-170min Sunday long runs has really kicked in now!
Sun 31 - 170 mins, 36k's @ about 4:40 mins/km
Have learnt my lesson about trying to do this run on an empty stomach after a hard cross country race the previous afternoon - its just too difficult, unless you stay up to midnight eating!! Got up and had a small breakfast and GUs at the one and two hour mark. Ran comfortable and relaxed at about 4:40's most of the way throwing in a 10k stretch at 4:28's in the third hour.
Sun PM - 30 mins easy
118k's for the week - biggest week ever! Have now exceeded 100k's in seven of the last eight weeks.
After responding to an add on Cool Running, I was accepted for a QUT study on Sub 40 min 10k runners studying among other things - oxygen uptake, stride cadence, HR and other physiological assessments - more on that at the end of the study. Anyway, rocked up for my first session on Tuesday at Wilston, thinking I would cruise around in about 37 minutes finishing off strongly to make it a quality session that would strengthen me for the Doomben 10,000 but at the same time, not overtax me.
After a warmup it took over 20 minutes to get the gear on - oxygen mask, HR monitors, GPS on a cap, mobile phone in an arm pouch and a 1.5kg backpack with $50k worth of equipment!! With lecturer Andrew Townshend riding alongside in a moped, I took off running solidly over the first lap of a 2.5km course until I got to the hill leading up to Wilston Reservoir. Gees, no wonder this is mentioned only in passing to prospective subjects - it was a 45m climb over 550m equating to an 8-10% gradient and I had to do four of them!!! Got to the top and ran three laps around the summit before screaming downhill back to the start for a second lap. Running without a watch or any time updates, I ran solidly and guessed at the finish that I had ran 41 flat. Was happy with the relevation that I had down 40:20 and even happier with Andrew's assessment that the time equates to around four minutes faster in flat conditions.
Tues PM - 30 mins easy
Wed 27 - 90 mins, 20k's @ 4:17 mins/km, Last 4k in 15:47
Solid run with the boys - felt comfortable throughout and it was not until the last 2k that things got slightly taxing after 2k at sub 4 min pace.
Wed PM - 30 mins - surprisingly brisk
Thurs 28 - 50 mins, 10k's very easy
The hard efforts of the previous two mornings kicked in and I trudged along gingerly, battling DOMS.
Fri 29 - 40 mins, 8k's @ 5:10mins/km
Body still a wreck - just ambled along gently trying to rest up for Qld Champs the next day
Sat 30 - Qld 8000m XC Champs, 22nd in 28:44 - 6:57, 7:14, 7:19, 7:12
The plan was to go out at 7:20's for the first two 2k laps and then negative split coming home with two 7:15's for a 29:10. Tried to relax and let the field bolt ahead of me over the soft ground and hilly course. Thought I was running very controlled and relaxed and was shocked to see that I had gone through the first lap in 6:57. Threw the plan out the window there and just tried to stay in the zone, relaxed and comfortable. After the brutal hills on Tuesday morning, these hills seemed a doddle and I was cruising up them overtaking someone at each hill. Went past some quality opposition in Ronnie Peters and Don Wallace midrace and it was at that point that I knew I was running extremely well. Managed to stay in the zone for the rest of the race and hammer it home in the last 500m although in hindsight, I felt so strong, i really should have started hammering it from 1000 or 1500m out. Very pleased with my strength and form in this race in what was my best race of the year. I think the fitness from seven recent 160-170min Sunday long runs has really kicked in now!
Sun 31 - 170 mins, 36k's @ about 4:40 mins/km
Have learnt my lesson about trying to do this run on an empty stomach after a hard cross country race the previous afternoon - its just too difficult, unless you stay up to midnight eating!! Got up and had a small breakfast and GUs at the one and two hour mark. Ran comfortable and relaxed at about 4:40's most of the way throwing in a 10k stretch at 4:28's in the third hour.
Sun PM - 30 mins easy
118k's for the week - biggest week ever! Have now exceeded 100k's in seven of the last eight weeks.
Monday, May 25, 2009
110k week
This photo shows why you should watch out for overhanging branches when running Cross Country :)
Wed 20 - 90mins, 20k @ 4:27 mins/km, Last 4k 16:48
First 50 mins a real struggle and I trailed off the back at times and it had nothing to do with the steady rain and cold winds. Came home steadily enough though.
Wed 20 PM - 30 mins easy
Thurs 21 PM - 50 mins, 10k
Had no choice but to run at 7:50pm after a long day of hard yakka - COMMITTMENT!!
Fri 22 - 2 x 3min, 1 x 6min, 3 x GC Hill
Didn't make it as far outbound as I did at other recent sessions of this. A typical speedwork session for the high mileage stage of the marathon prep - I was heavy legged and the body was protesting but I was breathing easily. Its a strange combination for those who have not experienced it!!
Turned up to Andy's Buck's Party tonight a little late.......24hrs too late actually and instead of sampling Huongs Vietnamese, I had to settle for Subway. Now that your peels of laughter have subsided, let me assure you it could happen to you. A Thursday night Buck's Party could have fooled anyone :)
Sat 23 - 40mins, 8k easy
Finally got this session done in the morning.
Sun 24 - 170mins, 34k's @ about 5:00-5:05 mins/km
Did my first loop out to I'pilly via the Walter Taylor Bridge. Despite being happy with my eating and hydration prep on Saturday I had an off day, struggling physically and mentally. Was well off the pace after 30 mins and lost sight of the boys several times over the second half of the run. A session to forget, except for the fact, I banked 2hr 50mins on my legs.
Sun PM - 30 mins easy
Felt better than I did this morning. Shame I had to stop.
Monday, May 18, 2009
Qld Short Course Cross Country Champs, St Pauls, Bald Hills
Thurs 14 - 40 mins easy
Fri 15 - Rest due to recovery week
Sat 16 - Qld 4000m XC Champs - 25th in 13:56
Wow, what a torrid run!!! Had a solid start tracking Don Wallace into the race and felt like i was where I should be after 1k on a dry, fast course. Struggled a bit and lost ground going through the hoof marks in the cow paddocks before regaining momentum coming out of the paddocks. In the gully behind the main oval at the 1600m mark, I ran into a low over hanging branch with stubbed me sharply under the left eye before springing back. I staggered and momentum, swore violently and got on with it. Picked up a stitch at 2500m and began to lose some ground really feeling like I was going up and down on the spot at times but managed to keep plugging away. Passed a runner on the final hill before kicking home passing a runner in the finishing straight and another right on the line. Clearly it wasn't quite my day and I felt like I could have run at least 20 seconds faster and finished in the top 20 but I still have a lot to learn about running cross country and preparing for and executing a good race in the afternoon timeslot.
After swapping some war stories and doing a gentle 4k warm down, I popped into the gents before leaving and was stunned to see my face in the mirror. I had completely forgotten about running into the tree branch only to see that I was bruised and cut under the left eye - it was a close call indeed. Luckily for QA, I'm not predisposed to litigation but it did get me thinking: if a runner was to lose an eye or some vision in a similar accident, could they sue QA for failing to execute their duty of care despite the usual waiver form signed by runners?
Sunday 17 - 170 mins, 37k's @ 4:32 mins/km
Was hoping to do my usual Sunday run on an empty stomach but it proved impossible. I'm finding that after a hard cross country run on Saturday arvo, I can't eat enough to replenish my fuel stores from that effort and then top them up for Sunday morning despite eating like a horse!! So, it was with a couple of pieces of toast in my stomach that I joined Darren for a run after doing 20 mins by myself. Did a clockwise Green Bridge loop in 86:12 followed by another 10k's out to West End and back in 45 flat. Felt pretty good most of the way and the final tally was 37k's with a 29k stretch in the middle at 4:32 pace - I could have sworn it was closer to 4:45 pace - now that's what I call a quality long run. Very pleased with that one. I remember three years ago finishing a couple of long runs with Glenda with 4k's at 4:25 pace and thinking it was a huge effort. What difference a few years makes!!
Fri 15 - Rest due to recovery week
Sat 16 - Qld 4000m XC Champs - 25th in 13:56
Wow, what a torrid run!!! Had a solid start tracking Don Wallace into the race and felt like i was where I should be after 1k on a dry, fast course. Struggled a bit and lost ground going through the hoof marks in the cow paddocks before regaining momentum coming out of the paddocks. In the gully behind the main oval at the 1600m mark, I ran into a low over hanging branch with stubbed me sharply under the left eye before springing back. I staggered and momentum, swore violently and got on with it. Picked up a stitch at 2500m and began to lose some ground really feeling like I was going up and down on the spot at times but managed to keep plugging away. Passed a runner on the final hill before kicking home passing a runner in the finishing straight and another right on the line. Clearly it wasn't quite my day and I felt like I could have run at least 20 seconds faster and finished in the top 20 but I still have a lot to learn about running cross country and preparing for and executing a good race in the afternoon timeslot.
After swapping some war stories and doing a gentle 4k warm down, I popped into the gents before leaving and was stunned to see my face in the mirror. I had completely forgotten about running into the tree branch only to see that I was bruised and cut under the left eye - it was a close call indeed. Luckily for QA, I'm not predisposed to litigation but it did get me thinking: if a runner was to lose an eye or some vision in a similar accident, could they sue QA for failing to execute their duty of care despite the usual waiver form signed by runners?
Sunday 17 - 170 mins, 37k's @ 4:32 mins/km
Was hoping to do my usual Sunday run on an empty stomach but it proved impossible. I'm finding that after a hard cross country run on Saturday arvo, I can't eat enough to replenish my fuel stores from that effort and then top them up for Sunday morning despite eating like a horse!! So, it was with a couple of pieces of toast in my stomach that I joined Darren for a run after doing 20 mins by myself. Did a clockwise Green Bridge loop in 86:12 followed by another 10k's out to West End and back in 45 flat. Felt pretty good most of the way and the final tally was 37k's with a 29k stretch in the middle at 4:32 pace - I could have sworn it was closer to 4:45 pace - now that's what I call a quality long run. Very pleased with that one. I remember three years ago finishing a couple of long runs with Glenda with 4k's at 4:25 pace and thinking it was a huge effort. What difference a few years makes!!
Wednesday, May 13, 2009
More high mileage
Thurs 7 - 50 mins, 10k's @ 5:02 mins/km
Am getting slack and doing too many of these Thursday runs in the afternoon.
Fri 8 - 5 x 2 mins, 3 mins
Fairly controlled session keeping a little in reserve if I was to get called up to run for Intraining in the state relay titles the next day.
Sat 9 - 30 mins easy
Slacko!! Another afternoon run. Need to do these in the mornings so I'm not burning up valuable fuel for the Sunday long run!!
Sun 10 - 170 mins, 36k's @ about 4:45mins/km
A solid effort - not as good as last week's long run but got the mileage down. Finished off running alongside the Mother's Day Classic field giving MJ a cheer and getting passed by the likes of Letherby and Nowill. Letherby is in amazing shape as he gears up for the World Champs in Berlin. Its not often that someone thrashes Pete in his home town but Letherby did just that.
Sun PM - 30 mins easy
Tues 12 - 16 mins of hills
Ordinary 10 minutes to open proceedings - felt crap but finished off last 6 minutes solidly enough.
Tues PM - Rest - Recovery week, reduced volume
Wed 13 - 90 mins, 20k's @ 4:26mins/km
It was a slower start than normal with a few of the gang tapering for the Sydney Half and other events which I was grateful for as I was struggling. Felt much better at the Regatta and picked up the pace. Worked home strongly with Jase and we did the last 4k together in 15:47 at slightly faster than Marathon Pace. Last 4k was hard work but not uncomfortable by any means.
Wed PM - Rest - Recovery week, reduced volume
Am getting slack and doing too many of these Thursday runs in the afternoon.
Fri 8 - 5 x 2 mins, 3 mins
Fairly controlled session keeping a little in reserve if I was to get called up to run for Intraining in the state relay titles the next day.
Sat 9 - 30 mins easy
Slacko!! Another afternoon run. Need to do these in the mornings so I'm not burning up valuable fuel for the Sunday long run!!
Sun 10 - 170 mins, 36k's @ about 4:45mins/km
A solid effort - not as good as last week's long run but got the mileage down. Finished off running alongside the Mother's Day Classic field giving MJ a cheer and getting passed by the likes of Letherby and Nowill. Letherby is in amazing shape as he gears up for the World Champs in Berlin. Its not often that someone thrashes Pete in his home town but Letherby did just that.
Sun PM - 30 mins easy
Tues 12 - 16 mins of hills
Ordinary 10 minutes to open proceedings - felt crap but finished off last 6 minutes solidly enough.
Tues PM - Rest - Recovery week, reduced volume
Wed 13 - 90 mins, 20k's @ 4:26mins/km
It was a slower start than normal with a few of the gang tapering for the Sydney Half and other events which I was grateful for as I was struggling. Felt much better at the Regatta and picked up the pace. Worked home strongly with Jase and we did the last 4k together in 15:47 at slightly faster than Marathon Pace. Last 4k was hard work but not uncomfortable by any means.
Wed PM - Rest - Recovery week, reduced volume
Thursday, May 07, 2009
First PB for 2009!
Tues - PCRG 3KTT - 9:34 (PB) 3:07, 3:15, 3:11
I was thinking about this TT as far back as Thursday when I started pysching myself up to run hard at 4 x 1k efforts on Friday morning. When I averaged 3:12:7 for the first three reps, I knew my foot was on the till for a PB on Tuesday. I got through the Sunday long run in good nick and pulled up well and I felt like my body had really absorbed a few weeks of doing nine sessions per week.
Upon arrival, I was disappointed that neither Jase nor Andy had turned up as they would have helped push the pace. As it was, there was a newbie, Hayden who turned up and stuck with me for my usual controlled 400m to start the TT. I then put the foot down and went up a gear and was surprised to see that Hayden was still with me and from a glance across at him, doing it very easily too!! Approaching the boatshed, I accelerated again but couldn't shake him. Went through 1k on track in 3:07 and then concentrated on staying relaxed whilst maintaining the speed over the middle stages. Got to 1500m half a step ahead of Hayden and then watched as he surged and put 10m on me in a matter of seconds. This turned out to be good for me as I now had a target and I forced myself to stay within 10-15m of Hayden.
Went through 2k in 6:23, starting to hurt and thought to myself "you've done all the hard work to this point - don't throw it away by coming home in 3:20!!" I flew down the hill on the other side of the boatshed and really hammered it to the Hanson site, ignoring the lactic acid buildup. Faltered ever so slightly up the tiny incline opposite the Hanson site before picking it up again and boy was I elated when I stopped my watch at 9:34. Naturally, less than a minute later I was already thinking about beating Nicko's PCRG record of 9:17.
Tues PM - 30 mins easy
Wed AM - 90 mins, 20k's @ 4:27mins/km
Solid run with the gang working home the last 4k's at 4:07 pace.
Wed PM - 30 mins easy
I was thinking about this TT as far back as Thursday when I started pysching myself up to run hard at 4 x 1k efforts on Friday morning. When I averaged 3:12:7 for the first three reps, I knew my foot was on the till for a PB on Tuesday. I got through the Sunday long run in good nick and pulled up well and I felt like my body had really absorbed a few weeks of doing nine sessions per week.
Upon arrival, I was disappointed that neither Jase nor Andy had turned up as they would have helped push the pace. As it was, there was a newbie, Hayden who turned up and stuck with me for my usual controlled 400m to start the TT. I then put the foot down and went up a gear and was surprised to see that Hayden was still with me and from a glance across at him, doing it very easily too!! Approaching the boatshed, I accelerated again but couldn't shake him. Went through 1k on track in 3:07 and then concentrated on staying relaxed whilst maintaining the speed over the middle stages. Got to 1500m half a step ahead of Hayden and then watched as he surged and put 10m on me in a matter of seconds. This turned out to be good for me as I now had a target and I forced myself to stay within 10-15m of Hayden.
Went through 2k in 6:23, starting to hurt and thought to myself "you've done all the hard work to this point - don't throw it away by coming home in 3:20!!" I flew down the hill on the other side of the boatshed and really hammered it to the Hanson site, ignoring the lactic acid buildup. Faltered ever so slightly up the tiny incline opposite the Hanson site before picking it up again and boy was I elated when I stopped my watch at 9:34. Naturally, less than a minute later I was already thinking about beating Nicko's PCRG record of 9:17.
Tues PM - 30 mins easy
Wed AM - 90 mins, 20k's @ 4:27mins/km
Solid run with the gang working home the last 4k's at 4:07 pace.
Wed PM - 30 mins easy
Monday, May 04, 2009
Milestone moment - now doing nine sessions per week
Have now made the step up to nine sessions a week averaging around 105-110k's per week. Will try and update a little more regularly as we approach the GC Marathon. Some key sessions in the last month have been:
13/4 - 160mins - 32k's - Did long run on Easter Monday. First of the 160 min runs
15/4 - Green Bridge loop in 80:11 at 4:16's
18/4 - 11th out of 16 Nickey Carroll Shiled 8000m XC in 29:50. 7:06, 7:29, 7:40, 7:34 - Sucked into a fast start by the 4000m runners in the field. Ran home fairly enough. Same time Glenda did at the same venue last year in the State Champs so it was fair hitout.
19/4 - 160min - 33k's - Quality long run with Glenda and Mike R at about 4:40's
21/4 - 6 x 2mins, 3 mins - Good session highlighted by a spectacular high speed slip on the grass by Matt L. Bewdy!
22/4 - Green Bridge loop in 82:00 at 4:23 average pace. Last 4k in 16:03
24/4 - 2 x 3 mins, 1 x 6min - Matt L and I attacked this one hard and hammered ourselves. Matt L then backed up 48hrs later for a great 35:48 10k PB so its nice to know I'm in that kind of shape
26/4 - 160mins - 31k's - Felt tired and beat up. Struggled on a Cootha loop and then Green Bridge loop by myself with most of the others racing.
28/4 - 8 x 1 min - With most of the gang tired and sore from races on the weekend, I was fresh and set myself to go hard and finish well clear of them and duly did so
29/4 - Green Bridge loop in 87:13 - Relaxed for the once a month "easy" Wednesday run
1/5 - 4 x 1k, 2 x 500m 60 SR - 3:12, 3:12, 3:14, 3:14, 99, 89. Determined to go hard and set myself up for a good time trial next Tuesday. Had a very strong session and it was only a bit of a headwind over the last few hundred metres that stopped me from recording an average of 3:11ish.
3/5 - 160mins -33k's at about 4:40's working home strongly. Good run with a large pack out to Bulimba. Except for a quick stop to retape my plantar fasciitis, there was zero stoppage time the last 2hrs 10mins.
13/4 - 160mins - 32k's - Did long run on Easter Monday. First of the 160 min runs
15/4 - Green Bridge loop in 80:11 at 4:16's
18/4 - 11th out of 16 Nickey Carroll Shiled 8000m XC in 29:50. 7:06, 7:29, 7:40, 7:34 - Sucked into a fast start by the 4000m runners in the field. Ran home fairly enough. Same time Glenda did at the same venue last year in the State Champs so it was fair hitout.
19/4 - 160min - 33k's - Quality long run with Glenda and Mike R at about 4:40's
21/4 - 6 x 2mins, 3 mins - Good session highlighted by a spectacular high speed slip on the grass by Matt L. Bewdy!
22/4 - Green Bridge loop in 82:00 at 4:23 average pace. Last 4k in 16:03
24/4 - 2 x 3 mins, 1 x 6min - Matt L and I attacked this one hard and hammered ourselves. Matt L then backed up 48hrs later for a great 35:48 10k PB so its nice to know I'm in that kind of shape
26/4 - 160mins - 31k's - Felt tired and beat up. Struggled on a Cootha loop and then Green Bridge loop by myself with most of the others racing.
28/4 - 8 x 1 min - With most of the gang tired and sore from races on the weekend, I was fresh and set myself to go hard and finish well clear of them and duly did so
29/4 - Green Bridge loop in 87:13 - Relaxed for the once a month "easy" Wednesday run
1/5 - 4 x 1k, 2 x 500m 60 SR - 3:12, 3:12, 3:14, 3:14, 99, 89. Determined to go hard and set myself up for a good time trial next Tuesday. Had a very strong session and it was only a bit of a headwind over the last few hundred metres that stopped me from recording an average of 3:11ish.
3/5 - 160mins -33k's at about 4:40's working home strongly. Good run with a large pack out to Bulimba. Except for a quick stop to retape my plantar fasciitis, there was zero stoppage time the last 2hrs 10mins.
Thursday, April 09, 2009
Intraining Twilight Half Marathon
Intraining Twilight Half Marathon 89:08 - 46th out of 673
This was the worst race of my five year career by the length of the straight, 11 minutes outside my PB and an extremely disappointing night. Aiming for a top ten finish and possibly a top five finish, I was thrashed, carved up, given windburn and not good enough on the day. Insert the cliche of your choice. End of story.
This was the worst race of my five year career by the length of the straight, 11 minutes outside my PB and an extremely disappointing night. Aiming for a top ten finish and possibly a top five finish, I was thrashed, carved up, given windburn and not good enough on the day. Insert the cliche of your choice. End of story.
Friday, April 03, 2009
Countdown to the Twilight Half
Sat PM - 4000m Cross Country - 2nd out of 20 in 13:30 (6:30, 7:00)
Made my comeback to XC after a 17 year break!! This event was held just down the road from my place at the 7th Brigade Park, Chermside. I entered the 4000m instead of the main 5000m race so I could get home in time to watch the Broncos take on the Warriors! Conditions were breezy, with a couple of hills thrown into the mix and the course was fast and bare in patches and thick and slow with soft grass in other areas. I had come into this race untapered and was treating it as a hard training session not unlike a PCRG 3KTT. A couple of John Paul College runners took off at the start but after 400m I had settled into third. After reaching the top of the first hill I surged past a JPC runner to move into second - I was running solidly without really threatening to set the course alight. At this stage, I was about 20m behind the leader who I later found out was Matt Smith, who has some low 70min Half Marathons to his credit. He was bowling along comfortably in his spikes and I was doing the hard yakka in my heavy Brooks Glycerin 7's. Smith flagged a little late in the race as I was kicking for home but it was too little, too late and he finished in 13:25 whilst I was second in 13:30. It was a solid enough run but hard to guage exactly how well I ran due to the lack of comparable times from those runners I race regularly. Had some good support from Matt L who was in the neightbourhood and dropped in to cheer me on - thanks Mate.
Sun - PM - 90 mins @ 4:51mins/km
Easy PM run, tapering for the Twilight Half.
Mon AM - 30 mins easy
Ran Mon AM in lieu of Sun PM.
Tues - PCRG 3KTT - 9:45 - 3:14, 3:18, 3:13
Felt tired after completing a block of hard training last week but as always, once I got underway and the adrenalin rush kicked in, I was ok. Settled in 4th behind Matt L and then moved into 3rd at the 500m. Worked solidly in the second k and went past Andy on the hill just after 2k and hit the afterburners, trying to run down Jase in front but he was too good, running a 9:39 course PB with your truly trailing home in second. Pretty happy to run my third fastest 3k ever coming off that hard training block
Tues PM - No run - taper
Wed - 50 mins 10k's @ 4:51 mins/km
Wed PM - No run - taper
Thurs PM - 12 mins of 30 secs on/off
Did this session by myself in the afternoon at Kedron Brook in some gorgeous rain. Jogged the recoveries slower than I would have done at PCRG and felt sharp.
Fri - 40mins, 8k's @ 5:00mins/km
Made my comeback to XC after a 17 year break!! This event was held just down the road from my place at the 7th Brigade Park, Chermside. I entered the 4000m instead of the main 5000m race so I could get home in time to watch the Broncos take on the Warriors! Conditions were breezy, with a couple of hills thrown into the mix and the course was fast and bare in patches and thick and slow with soft grass in other areas. I had come into this race untapered and was treating it as a hard training session not unlike a PCRG 3KTT. A couple of John Paul College runners took off at the start but after 400m I had settled into third. After reaching the top of the first hill I surged past a JPC runner to move into second - I was running solidly without really threatening to set the course alight. At this stage, I was about 20m behind the leader who I later found out was Matt Smith, who has some low 70min Half Marathons to his credit. He was bowling along comfortably in his spikes and I was doing the hard yakka in my heavy Brooks Glycerin 7's. Smith flagged a little late in the race as I was kicking for home but it was too little, too late and he finished in 13:25 whilst I was second in 13:30. It was a solid enough run but hard to guage exactly how well I ran due to the lack of comparable times from those runners I race regularly. Had some good support from Matt L who was in the neightbourhood and dropped in to cheer me on - thanks Mate.
Sun - PM - 90 mins @ 4:51mins/km
Easy PM run, tapering for the Twilight Half.
Mon AM - 30 mins easy
Ran Mon AM in lieu of Sun PM.
Tues - PCRG 3KTT - 9:45 - 3:14, 3:18, 3:13
Felt tired after completing a block of hard training last week but as always, once I got underway and the adrenalin rush kicked in, I was ok. Settled in 4th behind Matt L and then moved into 3rd at the 500m. Worked solidly in the second k and went past Andy on the hill just after 2k and hit the afterburners, trying to run down Jase in front but he was too good, running a 9:39 course PB with your truly trailing home in second. Pretty happy to run my third fastest 3k ever coming off that hard training block
Tues PM - No run - taper
Wed - 50 mins 10k's @ 4:51 mins/km
Wed PM - No run - taper
Thurs PM - 12 mins of 30 secs on/off
Did this session by myself in the afternoon at Kedron Brook in some gorgeous rain. Jogged the recoveries slower than I would have done at PCRG and felt sharp.
Fri - 40mins, 8k's @ 5:00mins/km
Friday, March 27, 2009
One more week of hard training
Tues - 2/1/1 with 30 JR, 30 SR, Repeat, 4 mins
Felt crap before hand but shot out of the blocks anyway to give me a bit of a jolt and managed to do it on memory from then on. Ended up being another good session working with Jase. Was buggered for the final four min rep but so was everyone else.
Tues PM - 30 mins easy
Wed AM - 90 mins, 20k's @ 4:23 mins/km
With the Twilight Half less than 10 days away, wanted to have a solid session but not match the epic 4:10 pace session with Andy and Jase two weeks ago. Running 4:23's with Matt L, Canberra bound Wayne and Jase on a cool, beautiful morning, I think I achieved that.
Wed PM - 30 mins easy
Thurs PM - 50 mins at about 5:00 mins/km
As always, I was exhausted on Wednesday night and crashed, sleeping for 10.5 hours for my usual Thursday morning sleep in. With no run scheduled for Friday, I delayed my run till the evening and ended up running into Nic out for an easy run along the Kedron Brook - he'd came 7th in the Australian Schools National Triathlon Champs including a 17:43 5k run off the bike - top effort!!
Fri - REST
Will make my Cross Country debut tomorrow at 7th Brigade Park, Chermside. Will be treating the race as a hard training session in lieu of the speedwork session I did not do this morning and will do the same for a number of other Cross Country races this year treating some of the bigger Championship races as genuine races. Was going to do the 5000m race but with the Broncos - Warriors clash kicking off at 4:30pm on Foxtel, I'll drop down to the 4000m so I can make it home to watch the game!!!
Felt crap before hand but shot out of the blocks anyway to give me a bit of a jolt and managed to do it on memory from then on. Ended up being another good session working with Jase. Was buggered for the final four min rep but so was everyone else.
Tues PM - 30 mins easy
Wed AM - 90 mins, 20k's @ 4:23 mins/km
With the Twilight Half less than 10 days away, wanted to have a solid session but not match the epic 4:10 pace session with Andy and Jase two weeks ago. Running 4:23's with Matt L, Canberra bound Wayne and Jase on a cool, beautiful morning, I think I achieved that.
Wed PM - 30 mins easy
Thurs PM - 50 mins at about 5:00 mins/km
As always, I was exhausted on Wednesday night and crashed, sleeping for 10.5 hours for my usual Thursday morning sleep in. With no run scheduled for Friday, I delayed my run till the evening and ended up running into Nic out for an easy run along the Kedron Brook - he'd came 7th in the Australian Schools National Triathlon Champs including a 17:43 5k run off the bike - top effort!!
Fri - REST
Will make my Cross Country debut tomorrow at 7th Brigade Park, Chermside. Will be treating the race as a hard training session in lieu of the speedwork session I did not do this morning and will do the same for a number of other Cross Country races this year treating some of the bigger Championship races as genuine races. Was going to do the 5000m race but with the Broncos - Warriors clash kicking off at 4:30pm on Foxtel, I'll drop down to the 4000m so I can make it home to watch the game!!!
Monday, March 23, 2009
The last 10 days...
Sun 15 - 140mins, 28k's @ about 5:00mins/km
Attended Jimmy and Nic's wedding the previous night so delayed the run till the afternoon to recover from the demon drink. It was a scrappy run with too many stoppages for tight shoe laces from my new Glycerin 7's, taping my Plantar Fasciitis and #2's.
Mon 16- 30 mins easy
Did Sunday PM run this morning to catch up.
Tues 17 - 8x 1min, 30JR.
Attacked this session hard, keeping close to the in form Nic and then passing him on the third rep which was uphill, before being overtaken on the next rep. Ran out the session strongly enough.
Tues 17 PM - 30 mins easy
Wed 18 - 90mins, 20k's @ 4:28's
There was never going to be a repeat of last Wednesday's hard session and we took a while to get out of 5 min pace but Andy and I trained strongly enough, finishing at a little quicker than marathon pace.
Wed 18 PM - 30 mins easy
Thurs 19 - 50mins, 10k's @ 4:56mins/km
Fri 20 - 4 x 3 mins, 60SR
My aching legs were protesting by the second rep but I ignored them and ran hard and controlled before wrapping up with a gut busting last 400m. Surprisingly, Pat did not give us a surprise extra rep which was just as well as I would have been struggling.
Sun 22 - 150 mins, 30k's @ about 4:50-4:55 mins/km
Ran with the PHRG crew for the first 90 mins and had some good patches were i stretched out comfortably. Being the longest run of the year to date, the last 20-30 mins was rough in some patches but I kept my momentum nicely enough.
Sun 22 PM - 30 mins easy
Attended Jimmy and Nic's wedding the previous night so delayed the run till the afternoon to recover from the demon drink. It was a scrappy run with too many stoppages for tight shoe laces from my new Glycerin 7's, taping my Plantar Fasciitis and #2's.
Mon 16- 30 mins easy
Did Sunday PM run this morning to catch up.
Tues 17 - 8x 1min, 30JR.
Attacked this session hard, keeping close to the in form Nic and then passing him on the third rep which was uphill, before being overtaken on the next rep. Ran out the session strongly enough.
Tues 17 PM - 30 mins easy
Wed 18 - 90mins, 20k's @ 4:28's
There was never going to be a repeat of last Wednesday's hard session and we took a while to get out of 5 min pace but Andy and I trained strongly enough, finishing at a little quicker than marathon pace.
Wed 18 PM - 30 mins easy
Thurs 19 - 50mins, 10k's @ 4:56mins/km
Fri 20 - 4 x 3 mins, 60SR
My aching legs were protesting by the second rep but I ignored them and ran hard and controlled before wrapping up with a gut busting last 400m. Surprisingly, Pat did not give us a surprise extra rep which was just as well as I would have been struggling.
Sun 22 - 150 mins, 30k's @ about 4:50-4:55 mins/km
Ran with the PHRG crew for the first 90 mins and had some good patches were i stretched out comfortably. Being the longest run of the year to date, the last 20-30 mins was rough in some patches but I kept my momentum nicely enough.
Sun 22 PM - 30 mins easy
Friday, March 13, 2009
Training hard
Wed - 20k's @ 4:10 mins/km
Andy rocked up to my Wednesday run for the first time in a while so we all knew the pace was going to be on this morning and so it proved. Seven of us set out in a pleasant light rain and dark overcast skies. Sure enough, Andy was picking up the pace before we even reached Coro Drive and first timer, Jase, Glenda and I went with him. We rolled along comfortably to UQ and worked strongly up to Highgate Hill where Glenda peeled off. We really picked up the pace on Riverside Drive where low and sub 4 min k's were the order of the day. I was starting to tighten up a little and lost contact with the Andy and Jason but only remained no more than 5-10 seconds behind, finishing in 77:57 - my fastest time ever, with Andy and Jason about 10 seconds in front. Very pleasing run, except for the last 3k's my body was quite relaxed and I handled the pace easily.
Wed PM - 30 mins easy
Thurs - 50 mins
Ouch, toddled along painfully this morning after two days of hard training.
Fri - 3 x 2 mins, 30WR, 6 mins, 2 mins
Went out hard at one of my favourite sessions with Jase right on my heels when we finished the three 2min reps. I started to fatigue on the return leg and lost ground on Jase who really is in sensational shape at the moment. Had a gut busting finish and was reasonably strong in the final two minute "surprise" effort that we all knew was coming anyway.
Tuesday, March 10, 2009
Looking to April
Fri - 6 x 2min 30JR 2:30
Good session in the Gardens running side by side with Jase for the whole session.
Sun - 130 mins, 26k's @ 4:55mins/km
With no Ship Inn session this morning, I woke up, hit the snooze button and slept for another hour before starting from home at 7am and running out to Nudgee Beach with a few big hills at the start and finish. Felt good. I may let sleep delay a session from time to time but it will never cost me a session! Looking good at this stage for the Twilight Half in April.
Sun PM - 30 mins easy
Tues - 16mins of hills
Had a Barry Crocker this morning. Just didn't have it in the legs or energy wise. Poor eating at irregular times at a Senior First Aid Course yesterday which saw me having a rare takeaway pie for lunch probably didn't help in this regard. Still, i gave it everything I had on the sprints only to have a real good blow on the recovery jogs. I was passed by several people on these recovery jogs (You know who you are!!!!) but dug deep to ensure nobody got past me on any of the hard efforts.
Tues PM - 30 mins easy
Good session in the Gardens running side by side with Jase for the whole session.
Sun - 130 mins, 26k's @ 4:55mins/km
With no Ship Inn session this morning, I woke up, hit the snooze button and slept for another hour before starting from home at 7am and running out to Nudgee Beach with a few big hills at the start and finish. Felt good. I may let sleep delay a session from time to time but it will never cost me a session! Looking good at this stage for the Twilight Half in April.
Sun PM - 30 mins easy
Tues - 16mins of hills
Had a Barry Crocker this morning. Just didn't have it in the legs or energy wise. Poor eating at irregular times at a Senior First Aid Course yesterday which saw me having a rare takeaway pie for lunch probably didn't help in this regard. Still, i gave it everything I had on the sprints only to have a real good blow on the recovery jogs. I was passed by several people on these recovery jogs (You know who you are!!!!) but dug deep to ensure nobody got past me on any of the hard efforts.
Tues PM - 30 mins easy
Thursday, March 05, 2009
Australian Record!!!
Fri UQ All Comers 3000m - 10:11:23 - 36,79,81,82,83,83,83,79
Alas it was not me who set an Australian record but rather Glenda who claimed a well deserved mark in the 3000m W45-49 category. When Glenda announced her intention to launch an assault on the existing 10:33 record after her 45th birthday and target 10:15, I was only too happy to offer to assist. To kill several birds with the one stone, I would also make my track debut(not counting grass tracks at high school), gain more experience at racing later in the day and in particular, experiment with my eating patterns before races late in the day.
Due to a mixup, I had to spend two hours mowing and wielding a pick axe at MJs property from 4pm to 6pm with the race scheduled for 8:15pm at UQ! I told myself that it was a good way to toughen up and besides Coach Pat spent a week before the 1988 Gold Coast Marathon holding his hands above his head and drilling holes in the ceiling at Central Plaza 1 in the CBD - then he went out on Sunday and won in 2:10:44!!!! So two hours of gardening is no big deal.
Had a sandwich and a large plate of pesto pasta for lunch then had one banana per hour from 4pm to 7pm. After a 12 minute warm up with Glenda we were away. The original plan had me sitting on Glenda's right shoulder half a step ahead of her so she could keep up with me but a light cooling breeze saw that a change of plan that would see me run in front so Glenda could draft. As Glenda happily admits to having no kick we took off quickly intending to bank some time and then hang on with 82 sec laps. After 200m, I called back to Glenda "36 secs - five secs under goal pace". There were some quick fellas in the field - John Athian and Luke Fainges to name two so we were already well back. After laps of 79 and 81 we had clocked 3:17 for the first k - a few seconds quicker than planned so i called the lap split back to Glenda but deliberately avoided mentioning the 1k split forgetting Glenda could see the clock!! Running about four to five seconds per lap slower than my PB pace, I had to work very hard but nevertheless was feeling quite comfortable and able to insert comments here and there. A split of 82 seconds followed and then 83, 83 and 83 as we started to leak a few fractions of a second here and there, but remained well under record pace as Glenda kept drafting me. My commentary got louder on the last lap as we picked up the pace - I later found out that Glenda never heard a word I said the whole way through as she was really in the zone - we are doing hand signals next time!!! After a lungbusting charge down the finish straight, I eased in the shadows of the post whilst Glenda lunged forward to clock 10:11:04 slicing 22 seconds of the Australian record and 52 seconds of the Qld record!! She really is an inspiration to all of us at PCRG. It was a great hitout and I enjoyed the experience immensely.
Sat PM - 130 mins, 26k's @ about 5mins/km
With a mates buck's party scheduled Sat night, i did my long run before I drove up to Caloundra. It was a bit slow due to the warm conditions at 4pm and my full stomach.
Sun PM - 30 mins easy
Still a bit dusty from 8-10 drinks the night prior, not to mention staying up till 3:45am!
Tues - 3KTT - 9:46 - 3:14, 3:16, 3:15
Less than four days after a reasonably hard 3000m, here I was lining up for an even harder one!! I told myself that it was just like Olympic 5000m runners doing a heat and then backing up for the final two days later. My main aim was to run a strong middle k. A conservative 3:14 opening allowed me to do just that as I surged at the 1400m moving from 5th into 2nd, but still a long way behind the in form leader, Nic. I went through 2k in 6:31 and entertained some thoughts of a blistering 3:08 closing and a PB. However, I just wasn't strong enough or fresh enough. However, Matt L behind me ran a 9:49 PB and pushed me hard all the way to the line to ensure that I clocked my equal third fastest time ever. Happy with that and also happy with the even pacing effort.
Tues PM - 30 min easy
Wed AM - 90 mins, 20k's @ 4:33mins/km
Glenda took off early this morning for some marathon pace training so I ran with Mike, Matt L and Wayne picking up the pace gently after the Regatta and bowling along steadily on Riverside Drive. Solid run at 4:33's.
Wed PM - 30 mins easy
My fourth run in 48 hours can be a hard one sometimes and this was one of those times, running through the local streets in the dark at 7pm after a 10 hour day in the office and then having to make dinner as soon as I finished.
Thurs - 50 mins, 10k's @ 4:56mins/km
Alas it was not me who set an Australian record but rather Glenda who claimed a well deserved mark in the 3000m W45-49 category. When Glenda announced her intention to launch an assault on the existing 10:33 record after her 45th birthday and target 10:15, I was only too happy to offer to assist. To kill several birds with the one stone, I would also make my track debut(not counting grass tracks at high school), gain more experience at racing later in the day and in particular, experiment with my eating patterns before races late in the day.
Due to a mixup, I had to spend two hours mowing and wielding a pick axe at MJs property from 4pm to 6pm with the race scheduled for 8:15pm at UQ! I told myself that it was a good way to toughen up and besides Coach Pat spent a week before the 1988 Gold Coast Marathon holding his hands above his head and drilling holes in the ceiling at Central Plaza 1 in the CBD - then he went out on Sunday and won in 2:10:44!!!! So two hours of gardening is no big deal.
Had a sandwich and a large plate of pesto pasta for lunch then had one banana per hour from 4pm to 7pm. After a 12 minute warm up with Glenda we were away. The original plan had me sitting on Glenda's right shoulder half a step ahead of her so she could keep up with me but a light cooling breeze saw that a change of plan that would see me run in front so Glenda could draft. As Glenda happily admits to having no kick we took off quickly intending to bank some time and then hang on with 82 sec laps. After 200m, I called back to Glenda "36 secs - five secs under goal pace". There were some quick fellas in the field - John Athian and Luke Fainges to name two so we were already well back. After laps of 79 and 81 we had clocked 3:17 for the first k - a few seconds quicker than planned so i called the lap split back to Glenda but deliberately avoided mentioning the 1k split forgetting Glenda could see the clock!! Running about four to five seconds per lap slower than my PB pace, I had to work very hard but nevertheless was feeling quite comfortable and able to insert comments here and there. A split of 82 seconds followed and then 83, 83 and 83 as we started to leak a few fractions of a second here and there, but remained well under record pace as Glenda kept drafting me. My commentary got louder on the last lap as we picked up the pace - I later found out that Glenda never heard a word I said the whole way through as she was really in the zone - we are doing hand signals next time!!! After a lungbusting charge down the finish straight, I eased in the shadows of the post whilst Glenda lunged forward to clock 10:11:04 slicing 22 seconds of the Australian record and 52 seconds of the Qld record!! She really is an inspiration to all of us at PCRG. It was a great hitout and I enjoyed the experience immensely.
Sat PM - 130 mins, 26k's @ about 5mins/km
With a mates buck's party scheduled Sat night, i did my long run before I drove up to Caloundra. It was a bit slow due to the warm conditions at 4pm and my full stomach.
Sun PM - 30 mins easy
Still a bit dusty from 8-10 drinks the night prior, not to mention staying up till 3:45am!
Tues - 3KTT - 9:46 - 3:14, 3:16, 3:15
Less than four days after a reasonably hard 3000m, here I was lining up for an even harder one!! I told myself that it was just like Olympic 5000m runners doing a heat and then backing up for the final two days later. My main aim was to run a strong middle k. A conservative 3:14 opening allowed me to do just that as I surged at the 1400m moving from 5th into 2nd, but still a long way behind the in form leader, Nic. I went through 2k in 6:31 and entertained some thoughts of a blistering 3:08 closing and a PB. However, I just wasn't strong enough or fresh enough. However, Matt L behind me ran a 9:49 PB and pushed me hard all the way to the line to ensure that I clocked my equal third fastest time ever. Happy with that and also happy with the even pacing effort.
Tues PM - 30 min easy
Wed AM - 90 mins, 20k's @ 4:33mins/km
Glenda took off early this morning for some marathon pace training so I ran with Mike, Matt L and Wayne picking up the pace gently after the Regatta and bowling along steadily on Riverside Drive. Solid run at 4:33's.
Wed PM - 30 mins easy
My fourth run in 48 hours can be a hard one sometimes and this was one of those times, running through the local streets in the dark at 7pm after a 10 hour day in the office and then having to make dinner as soon as I finished.
Thurs - 50 mins, 10k's @ 4:56mins/km
Thursday, February 26, 2009
Green Bridge Loop
Tues PM - 30 mins easy
Wed AM - 90 mins, 19k's @ 4:36 mins/km
Green Bridge Loop with Glenda, Matt L, Wayne and Gaz. Was a little bit tired in the first 20 minutes, but felt great in the last 20 minutes.
Wed PM - 30 mins very easy
Wed AM - 90 mins, 19k's @ 4:36 mins/km
Green Bridge Loop with Glenda, Matt L, Wayne and Gaz. Was a little bit tired in the first 20 minutes, but felt great in the last 20 minutes.
Wed PM - 30 mins very easy
Tuesday, February 24, 2009
A pleasant surprise
Sun AM - 120 mins, 24ks @ about 4:50 mins/km
Solid long run with Pete, Wayne and Mike H covering the Green Bridge loop and then finishing the last half hour by myself.
Sun PM - 30 mins
Slow trot around Wavell Heights with MJ. Tallied up 65ks with six runs in four days after getting over the stomach virus.
Tues AM - 2 mins, 30JR, 1min, 30JR, 2mins, 60SR. Repeat. 30 second efforts, one hill.
Showed my face at PCRG for only the second time in five and a half weeks! Had done some glute firing exercises and strides on the street in front of my house at 9pm last night so was quietly confident I had my mojo back. Started out a little conservatively but after five minutes I felt great and then cut loose, finishing level with Andy at the halfway mark. Finished strongly and kept the momentum going through the 30 second efforts and then was sold a dummy by Glenda who told me we had to finish with a hill rep. I smashed myself up the grass hill, pleased that I was well clear of everyone else only to turn around and find that the session had ended and I was alone on top of the hill. Oh, well - a little extra work never hurt anyone. Pleasantly surprised with how I went today - I knew I still had my fitness, but thought I might have lost a few yards of pace but I have lost very little speed over the last five weeks. Next Tuesday's time trial will tell me a lot more.
Solid long run with Pete, Wayne and Mike H covering the Green Bridge loop and then finishing the last half hour by myself.
Sun PM - 30 mins
Slow trot around Wavell Heights with MJ. Tallied up 65ks with six runs in four days after getting over the stomach virus.
Tues AM - 2 mins, 30JR, 1min, 30JR, 2mins, 60SR. Repeat. 30 second efforts, one hill.
Showed my face at PCRG for only the second time in five and a half weeks! Had done some glute firing exercises and strides on the street in front of my house at 9pm last night so was quietly confident I had my mojo back. Started out a little conservatively but after five minutes I felt great and then cut loose, finishing level with Andy at the halfway mark. Finished strongly and kept the momentum going through the 30 second efforts and then was sold a dummy by Glenda who told me we had to finish with a hill rep. I smashed myself up the grass hill, pleased that I was well clear of everyone else only to turn around and find that the session had ended and I was alone on top of the hill. Oh, well - a little extra work never hurt anyone. Pleasantly surprised with how I went today - I knew I still had my fitness, but thought I might have lost a few yards of pace but I have lost very little speed over the last five weeks. Next Tuesday's time trial will tell me a lot more.
Thursday, February 19, 2009
Road block
THE BAD NEWS - I have only done one of a possible nine speedwork sessions in the last four and a half weeks due to a mystery virus that has sapped me of the strength to run at full speed and on bad days has sapped me of the strength to run at even 4:20's. My plans to return to speedwork on Tuesday were thwarted by contracting a stomach virus from MJ despite staying away from her and sleeping on the floor of the rumpus room for three nights!!! I went 30 hours without food and was over the worst of it within 40 hours and was back on the road this morning for an easy 40 mins.
THE GOOD NEWS - Despite this being the worst four week period I have had health wise since May, 2006, I have still managed to rack up 78,79,80 and 70k's per week for the last four weeks!!! That is more mileage than I was doing in a good week as little as 12-18 months ago so I'm confident I've lost very little fitness. Hopefully my immune system is now ready for the rigours of the 4.5 months leading up to the Gold Coast Marathon.
THE GOOD NEWS - Despite this being the worst four week period I have had health wise since May, 2006, I have still managed to rack up 78,79,80 and 70k's per week for the last four weeks!!! That is more mileage than I was doing in a good week as little as 12-18 months ago so I'm confident I've lost very little fitness. Hopefully my immune system is now ready for the rigours of the 4.5 months leading up to the Gold Coast Marathon.
Sunday, February 01, 2009
Fortnight of frustration
A cold I contracted on Sat 17th has proven a real nuisance. Whilst, I was was over the worst of the cold within 48 hours and missed only one day of work, I have yet to regain full strength. That week, I ripped into a can of "Harden Up" and slogged my way through 78k's of low intensity training, skipping both speedwork sessions. Wednesday, I was dropped by the Group after just 20 minutes and on Sunday I was only just able to keep contact with the Group for the first ninety minutes before finishing reasonably well.
This week, I attempted a return to speedwork on Tuesday when we did 8 x 1 mins in the Gardens. Right from the start, I was sluggish and off the pace - it felt like each of my legs had been injected with three litres of water that was weighing them down. I was breathing ok but had no strength and watched as Nic, Andy and Glenda raced away from me. Any thoughts that I was imagining things were disproved when I was only capable of doing half of my normal pushups back at the Ship Inn.
Wednesday, I held on for a little longer before being dropped by Glenda after 32 minutes and the rest of the week I just ran low intensity mileage recording 79k's for the week and skipping speedwork on Friday. Most of the runs the last fortnight, I didn't want to be running at all, which is unusual for me but I thought of my goals and laced up the Brooks anyway.
As I type, there has been no improvement in my strength and I will not be running the time trial or speedwork this week. It'll be another week of 8-10 hour sleeps, scoffing vitamins and OJ, avoiding alcohol and minimising dairy. I'm pretty sure that continuing to train at low intensity is not delaying my recovery and I'll just have to wait until the tide turns. I'm too scared to take a break and lose fitness anyway.
This week, I attempted a return to speedwork on Tuesday when we did 8 x 1 mins in the Gardens. Right from the start, I was sluggish and off the pace - it felt like each of my legs had been injected with three litres of water that was weighing them down. I was breathing ok but had no strength and watched as Nic, Andy and Glenda raced away from me. Any thoughts that I was imagining things were disproved when I was only capable of doing half of my normal pushups back at the Ship Inn.
Wednesday, I held on for a little longer before being dropped by Glenda after 32 minutes and the rest of the week I just ran low intensity mileage recording 79k's for the week and skipping speedwork on Friday. Most of the runs the last fortnight, I didn't want to be running at all, which is unusual for me but I thought of my goals and laced up the Brooks anyway.
As I type, there has been no improvement in my strength and I will not be running the time trial or speedwork this week. It'll be another week of 8-10 hour sleeps, scoffing vitamins and OJ, avoiding alcohol and minimising dairy. I'm pretty sure that continuing to train at low intensity is not delaying my recovery and I'll just have to wait until the tide turns. I'm too scared to take a break and lose fitness anyway.
Tuesday, January 06, 2009
It's all good
Sun AM - 120 mins, 24k's @ 5:01 mins/km
Ran by myself down to Nudgee Beach as I had to take MJ to airport straight after.
Sun PM - 30 mins, 6k's
Tues AM - 16:30 of hills/fartlek
Battled for the first half but managed to keep rolling along ok before finishing off reasonably well.
Tues PM - 30 mins, 6k's
Ran by myself down to Nudgee Beach as I had to take MJ to airport straight after.
Sun PM - 30 mins, 6k's
Tues AM - 16:30 of hills/fartlek
Battled for the first half but managed to keep rolling along ok before finishing off reasonably well.
Tues PM - 30 mins, 6k's
Friday, January 02, 2009
Six sessions in four days
Tues AM - 2 mins, 2:30 mins, 3 mins x 2, 45SR
With a heatwave descending on Brisbane - this was a tough hitout under the Story Bridge. Backed up from Sunday's 5k race solidly enough working throughout with Jason H.
Tues PM - 30 mins easy
Wed AM - 90 mins, 19k's @ 4:41 mins/km
Green Bridge loop with Wayne and Matt L. Dennis Fitzgerald, Don Wallace and co joined me on Riverside Drive and I finished off the run with them and a good clip in the low four minute range.
Wed PM - 30 mins easy
Thurs PM - 50 mins, 10k's @ about 5 mins/km
Had a pretty restrained New Year's Eve with MJ and I joining my mates Big Fella and RooBoy and their girls for dinner at the Tepayaki Bar at Morgans Seafood Restaurant at Scarborough the previous night. I was pleased that my slips catching skills had not diminished as I caught two raw eggs in one after another in a tiny egg cup holder in each hand when the chef flipped them to me!
After the obligatory New Year's Day sleep in, I decided that being a recovery session, I would take the sensible option and run in the cool of the afternoon than at 10am.
Fri - 4 min, 3 mins x 2 with 60 SR, 1 hill
Legs were really feeling the workload of the week and I spent the session busting a gut to stay a fraction of a second in front of Andy. Was really happy to get through this one, again in warm and humid conditions.
With a heatwave descending on Brisbane - this was a tough hitout under the Story Bridge. Backed up from Sunday's 5k race solidly enough working throughout with Jason H.
Tues PM - 30 mins easy
Wed AM - 90 mins, 19k's @ 4:41 mins/km
Green Bridge loop with Wayne and Matt L. Dennis Fitzgerald, Don Wallace and co joined me on Riverside Drive and I finished off the run with them and a good clip in the low four minute range.
Wed PM - 30 mins easy
Thurs PM - 50 mins, 10k's @ about 5 mins/km
Had a pretty restrained New Year's Eve with MJ and I joining my mates Big Fella and RooBoy and their girls for dinner at the Tepayaki Bar at Morgans Seafood Restaurant at Scarborough the previous night. I was pleased that my slips catching skills had not diminished as I caught two raw eggs in one after another in a tiny egg cup holder in each hand when the chef flipped them to me!
After the obligatory New Year's Day sleep in, I decided that being a recovery session, I would take the sensible option and run in the cool of the afternoon than at 10am.
Fri - 4 min, 3 mins x 2 with 60 SR, 1 hill
Legs were really feeling the workload of the week and I spent the session busting a gut to stay a fraction of a second in front of Andy. Was really happy to get through this one, again in warm and humid conditions.
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