Sunday, March 13, 2011

Weekly Summary 07/03/11 - 13/03/11

Well no real excuses this week - just did not have any motivation whatsoever to get up and do my morning runs. Body feeling great, not feeling tired - i just lacked all motivation to put my kit on and head out the door into the darkness. 2 complete days of rest have made for this to be a pretty easy week.

600 km for the month is looking like a distant target but if I can find my rhythm and ramp it back up i'll be close.

Monday was the usual run to the gym then interval training with NRG. Really enjoyed the session. 5 x 1ishkm hill sprints. Found myself pulling away easily on the hills and recovering quickly. Good fun.
Weighed myself at the gym and found that i have dropped under the 80kg mark for the first time ever. I came in at 79.9kg. So my Phill has spent the week feeding me. I must have eaten an average of 5000 calories a day so it will be interesting to weigh myself again tomorrow.
(PM) 10.33km - 48min 49sec - 4.43min/km (500ml water)
(PM) 11.71km - 56min 17sec - 4.48min/km

Tuesday - No morning run and the evening was spent indulging in cheese and wine. Lovely!

Wednesday was my bog standard run home. Decent clip too. I find myself getting caught up in races across the harbour bridge with other random joggers. Good fun and the surges are great for race replication.
(PM) 11km - 47min 43sec - 4.19min/km (500ml water)

Thursday was a longer than usual run home on a decent hilly route - again some good speed in there.
(PM) 20km - 1hr 27min 9sec - 4.21min/km (500ml water)

Friday - Total day off - beers in the evening.

Saturday - Only had a 20km run in mind so set off up the pacific highway with my handheld water bottle immediately after breakfast. Just a few km's in I began to feel a bit lightheaded so stopped off at the supermarket for some chocolate. Continued on my planned route and then soon realised at the 15km point that the run might be a tad longer. The day was heating up quite nicely too. Manged to maintain 3hr marathon pace the whole way - in fact speeding up the further I went. Had to stop off at a petrol station to grab a drink too as I was covered in salt crystals. Finished up in pretty good nick
(AM) 35.5km - 2hr 34min 10sec - 4.20min/km (chocolate bar, 1litre water, 500ml energy drink)

Sunday - I had no set route in mind, just decided that Id head out the door and run the local roads in my vibram 5 fingers. Haven't worn them in ages so took it really easy. Nice hot day too so I was happy to finish up after 13km. Didnt want my feet or calves to be too sore in the morning.
(AM) 13km - 1hr 4min 22sec - 4.57min/km (500ml water)

Total - 101.58km - 7hrs 38min 33 secs

Planning on running the Sri Chinmoy half marathon on the 27th March. I ran this last year as my one and only half marathon and suffered miserably. Now im fitter, wiser and training a lot more I should do better. I wont be tapering for the race but might have an easy day/day off before the race.

The last few weeks have looked a little like this:

  • 121.8km
  • 149.38km
  • 143.71km
  • 149.68km
  • 140.79km
  • 138.45km
  • 101.58km
Looking at the above I was probably due a low mileage week so I didnt fight it and ive enjoyed my time off.

Next week is time to step it up again for a few weeks and then probably have another quiet week down the line. Sounds like a fairly sensible cycle to avoid injury.

Run of the week (Saturday's Run)  below:

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