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
Sunday, September 27, 2009
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.
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