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!!!
Friday, March 27, 2009
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
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