Thurs 50 mins, 10k's @ 5:04 mins/km
Fri 4 x 4 mins, 45 SR
Good session - worked well.
Sun AM - 130 mins, 26k's @ about 4:45 mins/km
Sun PM - 30 mins, 6k's @ about 5:1o mins/km
Joined up with Pete, Mike, Aza and Wayne in the morning for part of the run. Went canoeing for the fist time since 1989 when MJ and I went canoeing at Coopers Crossing in the afternoon. Not a bad way to enjoy two hours with some light activity for $25.
Mon - 3 hr 30 min hike up and down Flinders Peak.
For something different, MJ and I did a hike today. Flinders Peak is about 15 minutes south of Yamanto near the Ivorys Rock Conference Centre and was named after Matthew Flinders who recorded the peak in his log whilst circumnavigating Australia. The walk is classified as a level 5 which is rated near the top of the degree of difficulty level but hey, I'm a fit runner who does around 80k's a week so no worries!! Apart from a couple of flats the hike was mostly uphill and downhill. Not unlike walking up the Powerful Owl Trail at Mt Cootha for 2hrs and walking down it for two hours. Plenty of clambering over and around large boulders also!!! But it was worth it as the 360deg views at the 679m peak were quite spectacular - gees we live in a beautiful country.
Tues - 8 x 1min - 30 SR
With Sandown 10k less than two weeks away, I was keen for a quality session. Ignored a little bit of DOMS from the hike and and took the first rep out hard. Started to struggle towards the end of the second rep and by the start of the 3rd rep my legs were a quivering, shaking mess with absolutely no life in them. I rapidly fell back through the field, finishing the session running about 4 min pace in the middle of the pack. Easily my worst session all year- even worse than the 1k rep session two months back when i blew up badly.
Wed - 90 mins, 20k's @ 4:33 mins/km
The misery continued this morning on the Green Bridge loop run when Andy and Glenda dropped me after 10 minutes on their way to a 76:12 circuit at 4:08 pace. My battered legs simply could not keep up and after 35 minutes Beth also dropped me. Nevertheless, to run 4:33's on very tired legs whilst hardly breathing is the kind of session that toughens you up - I hope!!!
Needless to say, the lesson has been well and truly learnt - no more hiking or other activities to which my body is not accustomed unless done in a recovery week with no fast running or when the next key session is at least four days away!!!
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3 comments:
think your advice to yourself is pretty right mate...seen a lot of injuries happen just like that.
but running on tired legs shouldn't be expecting PB's anyway... you'll be fine, you're looking the goods if you taper properly for Sandown
Don't sell yourself short Matty. Tuesday's session was 16 x 1 minute. And that last minute was a Pat minute (ie much longer than 60 seconds).
I know how you feel Matt, just in reverse - went for a hike in the Grampians a couple of weeks ago while I was still trying to recover from Canberra. Who would have thought that walking could hurt so much (but, the scenery was well worth it!)?
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