After a slow start January turned into my second highest month of mileage ever.
Still only 356km but im heading in the right direction.
Feeling good and injury free and I can feel my fitness returning. The heat is making quality workouts difficult but im enjoying my running.
Moving forward I've set myself an ambitious goal of hitting 600 kms per month for the next 3 months in the lead up to The North Face 100. Works out to be an average of just over 20km per day so will be a serious challenge for me.
Obviously i'll listen to my body and not over do it. Any niggles or pains I'll have to address and take the necessary action.
Feels great to have a goal and this will finally give me the motivation to get out of bed in the morning!
Information on running, marathon running and ultrarunning. In this blog I will detail all the equipment I use to run, my diet, training schedules and injuries I pick up along the way.
Showing posts with label long runs. Show all posts
Showing posts with label long runs. Show all posts
Tuesday, February 1, 2011
Sunday, November 14, 2010
Weekly Summary - 08/11/10 - 14/11/10
Monday (pm) 12.28km (1hr 3mins) - road - Run to running club. Nice and easy, nothing to report
Monday (pm) 7km - road (36mins) - Hill sprints. Hard work. Managed to get heart rate up to 200bpm on the final one.
Tuesday (pm) 12.36km (59mins 43sec) - road - Run home. Stopped off at shops to pick up food.
Wednesday (am) 16.17km (1hr 13min 12sec) - road - Nice progressive run. Start slow and built up. 7 min negative split.
Wednesday (pm) 11km (52min) - road - Run home from work. Nice and easy.
Thursday (am) 16.08km (1hr 12 min 10 sec) - road - Same as Wednesday, slightly faster with 8 min negative split. Feeling great.
Friday - Struck by lazyitis
Saturday (am) - 20km (1hr 58min) - trail - Felt terrible. 33 degrees, hungover and just not good running weather. Trail very technical with tricky footing. Had to dunk myself in a river to cool off. Too hot to do anything decent today. 500ml water + nuun, 500ml sports drink, 500ml water
Sunday (am) - 29.29km (2hr 28min) - road - Another scorching hot day. However things felt much easier. Legs felt great, drank plenty. Finished off by having a dunk in the sea. 1litre water + nuun, 1litre sports drink
Total - 124.43km (10hr 24min 29sec) - 8 runs
Fairly decent week. Legs feeling good which is positive news as my marathon is in a couple of weeks.
Had a massage on Saturday and i was labelled a freak due to the tightness of my whole body and my utter lack of flexibility. Had my IT band loosened up which felt great. Therapist surprised that my knees do not trouble me. Might make the massage a regular thing.
Monday (pm) 7km - road (36mins) - Hill sprints. Hard work. Managed to get heart rate up to 200bpm on the final one.
Tuesday (pm) 12.36km (59mins 43sec) - road - Run home. Stopped off at shops to pick up food.
Wednesday (am) 16.17km (1hr 13min 12sec) - road - Nice progressive run. Start slow and built up. 7 min negative split.
Wednesday (pm) 11km (52min) - road - Run home from work. Nice and easy.
Thursday (am) 16.08km (1hr 12 min 10 sec) - road - Same as Wednesday, slightly faster with 8 min negative split. Feeling great.
Friday - Struck by lazyitis
Saturday (am) - 20km (1hr 58min) - trail - Felt terrible. 33 degrees, hungover and just not good running weather. Trail very technical with tricky footing. Had to dunk myself in a river to cool off. Too hot to do anything decent today. 500ml water + nuun, 500ml sports drink, 500ml water
Sunday (am) - 29.29km (2hr 28min) - road - Another scorching hot day. However things felt much easier. Legs felt great, drank plenty. Finished off by having a dunk in the sea. 1litre water + nuun, 1litre sports drink
Total - 124.43km (10hr 24min 29sec) - 8 runs
Fairly decent week. Legs feeling good which is positive news as my marathon is in a couple of weeks.
Had a massage on Saturday and i was labelled a freak due to the tightness of my whole body and my utter lack of flexibility. Had my IT band loosened up which felt great. Therapist surprised that my knees do not trouble me. Might make the massage a regular thing.
Sunday, September 5, 2010
Weekly Summary
Great week of running. Consistent and injury free which i'm really happy with.
A gradual increase in distance and I can feel my body getting stronger.
Had planned to only do around 80km this week but ended up doing more.
Monday PM - 8.33km trails - 41.29
Tuesday AM - 12.63km trails - 1.07.51
Tuesday PM - 7.81 road - 37.55
Wednesday PM - 20.12 road - 1.48.08
Thursday Pm - 20.36 road - 1.46.27
Friday - REST
Saturday - 24km - trails - 2.13.55
Sunday - 24km - trails - 2.20.38
Total - 117.27km - 10.36.25 h.m.s
Some pics below of my saturday run. Extremely wet and windy. The small streams which i can easily cross without getting wet had risen right up. This meant I had to run for over 2 hrs with wet feet. All part of the fun though!
A gradual increase in distance and I can feel my body getting stronger.
Had planned to only do around 80km this week but ended up doing more.
Monday PM - 8.33km trails - 41.29
Tuesday AM - 12.63km trails - 1.07.51
Tuesday PM - 7.81 road - 37.55
Wednesday PM - 20.12 road - 1.48.08
Thursday Pm - 20.36 road - 1.46.27
Friday - REST
Saturday - 24km - trails - 2.13.55
Sunday - 24km - trails - 2.20.38
Total - 117.27km - 10.36.25 h.m.s
Some pics below of my saturday run. Extremely wet and windy. The small streams which i can easily cross without getting wet had risen right up. This meant I had to run for over 2 hrs with wet feet. All part of the fun though!
Thursday, June 10, 2010
Rest Days
The importance of rest days is not to be underestimated. Whilst running, the body is put under severe stress and muscle fibres are broken down. Rest allows the body to repair and come back stronger.
Im a strong believer in resting the body but there are athletes out there who insist on training every day. Each to their own. I personally would lose motivation if I ran every day and I also don't think my body would appreciate it.
A strong theme among ultrarunners is do double up your long runs on the weekend. That is, to do a long run on a saturday and then another long run on a sunday to get get your body used to running when fatigued. This is something im yet to do, but in order to successfully complete The Glasshouse 100 miler I shall have to use this approach.
Last night was just an easy jog home. 6km average 5min/km. Nothing to report, things felt good.
2 days of rest coming up for me now and then some runs over the weekend.
Im a strong believer in resting the body but there are athletes out there who insist on training every day. Each to their own. I personally would lose motivation if I ran every day and I also don't think my body would appreciate it.
A strong theme among ultrarunners is do double up your long runs on the weekend. That is, to do a long run on a saturday and then another long run on a sunday to get get your body used to running when fatigued. This is something im yet to do, but in order to successfully complete The Glasshouse 100 miler I shall have to use this approach.
Last night was just an easy jog home. 6km average 5min/km. Nothing to report, things felt good.
2 days of rest coming up for me now and then some runs over the weekend.
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