Super pumped for the Mt Solitary 45km on Easter Monday.
Total elevation 3000 meters and you have to carry compulsory survival gear. Not your average marathon...
No idea how this one is going to pan out but im going to give it a real good crack. As long as I manage to stay on 2 feet and not do anything stupid I should finish up respectably.
This week has been a taper like last week and the week before....I guess ive been concentrating more on speedwork and as a result distance has suffered. I'm not going to make any great gains by ramping out 50km runs now until May 14th so no point putting myself in injury's way. Really happy with the way my running is going when I do actually make it out for a run...
Monday - Standard run to NRG then some really good hill sprints. Felt super strong and pushed it hard to the point where I almost felt like throwing up. Recovered easily enough. Averaging 3.19min/kms on the 500m loops. Heart rate maxed out at 192bpm
(PM) 10.56km - 50min - 4.44min/km
(PM) 10.38km - 49min 48sec -4.48min/km
Tuesday - Easy run home
(PM)11km - 46min 46sec - 4.14min/km
Wednesday - Rest and pizza day
Thursday - Run home on a shorter route. Pushed the pace though and felt pretty strong.
(PM) 9km - 35min 17sec - 3.54min/km
Friday - Normal run home. Those stairs and hills from the bridge and up to North Sydney still kill me. However this was a record run for me so very pleased.
(PM) 11km - 42min 55sec - 3.53min/km
Saturday - Raining hard outside but i ventured out and decided to hit the road rather than get bogged down in the bush. Planned to do 20km at a reasonable pace. Probably set out a bit too fast and was feeling pretty rough only 3km's in. Told myself to run on to 5km and see how i feel and fortunately I started to regain some composure. Set out to run the first 10km in an average of 4.05min/kms but was delighted to hit the turnaround in 38min 25secs. Still feeling composed i turned round and held the pace all the way home. In actual fact I was in such a good rhythm I wished I was running a marathon as it was one of those days when everything clicked. Well on pace to smash my recent half marathon pb. A real confidence builder and a total surprise. A quicker second half had me finish up in 1hr 15mins and 50secs
(AM) 20km - 1hr15min 50sec - 3.47min/km (500ml water)
Sunday - Nice easy recovery run down to the Rotary Field. Wanted to check this out as im interested in doing some formal speed sessions at some point over the course of the year. Just over 5km away so wouldnt be a bad warmup to get there.
(PM) 11.33km - 49min 30sec - 4.22min.km
Total - 83.33km - 5hr 50min 16secs
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 running. Show all posts
Showing posts with label running. Show all posts
Sunday, April 17, 2011
Sunday, April 3, 2011
Weekly Summary 28/03/11 - 03/04/11
Pulled up pretty well from last Sundays half marathon and threw myself back into training. Oh yeah, it turns out I was second by just 5 seconds.....
Really need to do more trail running as thats been lacking in recent weeks but overall ive been enjoying myself.
Mileage not high but ive certainly increased the pace. After reading The Lore of Running i've decided to put more quality runs in without overdoing it. Amazing what the body is capable of.
Monday was my standard run to NRG then a really hard session. Must have been 12 long hill sprints - killer. Having said that my legs werent feeling too bad from the effort the day before but i was glad when it was over.
(PM) 9.92km - 46min 29sec - 4.41min/km
(PM) 10.68km - 57min 47sec - 5.24min/km
Tuesday was a real slow run home. Made a conscious effort to slow right dow and keep my HR well under 150bpm.
(PM) 11.20km - 52min 10 sec - 4.39min/km
Wednesday I was feeling good as new. Pushed the pace home and felt great.
(PM) 11km - 46min 12sec - 4.11min/km (500ml water)
Thursday was a longish run over to Neutral Bay with a couple of really good long hills thrown in. Felt super strong and maintained a decent clip the whole way.
(PM) 20km - 1hr 21min 32sec - 4.04min/km (500ml water)
Friday - Set my alarm to get up early then turned it off in the morning and rolled over and went to sleep. Out on the beers in the evening. Probably have more rest days now im picking the pace up a bit.
Saturday - Didnt have a plan in mind so I headed out the door and ended up in Vaucluse. Hammering the hills around there and double bay. 738meters of climbing. Felt pretty lively and turned round after i realised i had hit 20km. Hadnt bothered to check my watch prior.
(AM) 39km - 2hrs 50min - 4.21min/km (500ml water + 500ml gatorade + 5 cubes of dark choccy)
Sunday - Legs felt fine and didnt want to run too far after Saturdays effort. Just up and down pacific highway speeding up on the hills and running hard on the flat. Felt strong but was a hard session.
(AM) 18km - 1hr 10min 32sec - 3.55min/km (500ml water)
Total - 119.82km - 8hrs 44mins 44sec
Really need to do more trail running as thats been lacking in recent weeks but overall ive been enjoying myself.
Mileage not high but ive certainly increased the pace. After reading The Lore of Running i've decided to put more quality runs in without overdoing it. Amazing what the body is capable of.
Monday was my standard run to NRG then a really hard session. Must have been 12 long hill sprints - killer. Having said that my legs werent feeling too bad from the effort the day before but i was glad when it was over.
(PM) 9.92km - 46min 29sec - 4.41min/km
(PM) 10.68km - 57min 47sec - 5.24min/km
Tuesday was a real slow run home. Made a conscious effort to slow right dow and keep my HR well under 150bpm.
(PM) 11.20km - 52min 10 sec - 4.39min/km
Wednesday I was feeling good as new. Pushed the pace home and felt great.
(PM) 11km - 46min 12sec - 4.11min/km (500ml water)
Thursday was a longish run over to Neutral Bay with a couple of really good long hills thrown in. Felt super strong and maintained a decent clip the whole way.
(PM) 20km - 1hr 21min 32sec - 4.04min/km (500ml water)
Friday - Set my alarm to get up early then turned it off in the morning and rolled over and went to sleep. Out on the beers in the evening. Probably have more rest days now im picking the pace up a bit.
Saturday - Didnt have a plan in mind so I headed out the door and ended up in Vaucluse. Hammering the hills around there and double bay. 738meters of climbing. Felt pretty lively and turned round after i realised i had hit 20km. Hadnt bothered to check my watch prior.
(AM) 39km - 2hrs 50min - 4.21min/km (500ml water + 500ml gatorade + 5 cubes of dark choccy)
Sunday - Legs felt fine and didnt want to run too far after Saturdays effort. Just up and down pacific highway speeding up on the hills and running hard on the flat. Felt strong but was a hard session.
(AM) 18km - 1hr 10min 32sec - 3.55min/km (500ml water)
Total - 119.82km - 8hrs 44mins 44sec
Sunday, March 20, 2011
Weekly Summary 14/03/11 - 20/03/11
Not much to report this week. Feeling really strong and running well.
Conscious not to run too well and over-train - the aim is to save my best for race day!
Mileage not quite where I wanted it to be this week but thats ok. Drinks on Paddys day and then a wedding meant I took it easier which is just good recovery time for the body.
Monday was the bog standard run to NRG then interval hill sessions. Felt super great doing the hill session - look forward to this every week.
(PM) 10.29km - 47min 32sec - 4.37min/km
(PM) 11.27km - 50min 13sec - 4.27min/km
Tuesday I managed to drag myself out of bed for a morning jog. Certainly not fast by any means but felt good to loosen the legs up after Monday's session. My afternoon run home felt surprisingly easy. Would have been a record run home just a few months ago.
(AM) 15km - 1hr 9min 10sec - 4.36min/km (500ml water)
(PM) 11km - 46min 59sec - 4.15min/km (500ml water)
Wednesday was a longish run after work around Neutral Bay. Felt tough and I was pleased once it was over.
(PM) 20.10km - 1hr 33min 49sec - 4.40min/km (500ml water)
Thursday morning was a decent run. A few drinks after work was the plan so this motivated me to get my run in early.
(AM) 16km - 1hr 10min 41sec - 4.24min/km (500ml water)
Friday I really didnt feel like doing too much. So just a run home which i cut short as I visited the supermarket to get some supplies. This run was fantastic! I hadnt planned on running it this fast, but after the first 2 kilometers passed in under 8 minutes I thought I would hold on and see what i could do. I thought my heart was literally going to explode through my chest as I was running up the stairs on the harbour bridge. The hills up to Crows Nest also played a part but I was moving well. If I had carried on all the way home at that pace i would have shattered my previous run home record by 1 second! woo hoo!
(PM) 10km - 39min 13sec - 3.55min/km
Saturday I woke up at 5am as my alarm went off. I had planned a 50km route but really lacked all motivation to get out of bed. So I turned my alarm off and rolled over. Then my girlfriend hopped out of bed to use the bathroom and I followed. Once i was up and i decided i would then go for a run. Well, I stepped outside into a storm. At that point I thought my 50km run was just going to be 10kms and then I was going home to bed. As it turned out I was running well and quite enjoying the rain. However I was getting cold and after a while the rain was becoming more of a nuisance. Besides I was starving having not eaten anything apart from a museli bar.I decided to cut my losses at 30km and head home for a warm shower. Then it was a drive down south for a wedding. Sunday morning I actually felt a little stiff in my left calf and the rain was still hammering down so i decided Sunday was to be a full rest day.
(AM) 30km - 2hr 6min 55sec - 4.13min/km (500ml water + 1 museli bar)
Total 123.71km - 9hr 4mins
Next week will probably be slightly less mileage as I prepare for the Sri Chinmoy Half Marathon on Sunday. I wont be tapering but I will probably take the saturday off so my legs feel relatively fresh.
The aim is to beat last years time of 1hr 34. Pretty confident if all goes well I should smash this considering I ran a 1hr 30 half on my saturday run. I'll be happy with anything under 1.30 - then pancakes afterwards!
Conscious not to run too well and over-train - the aim is to save my best for race day!
Mileage not quite where I wanted it to be this week but thats ok. Drinks on Paddys day and then a wedding meant I took it easier which is just good recovery time for the body.
Monday was the bog standard run to NRG then interval hill sessions. Felt super great doing the hill session - look forward to this every week.
(PM) 10.29km - 47min 32sec - 4.37min/km
(PM) 11.27km - 50min 13sec - 4.27min/km
Tuesday I managed to drag myself out of bed for a morning jog. Certainly not fast by any means but felt good to loosen the legs up after Monday's session. My afternoon run home felt surprisingly easy. Would have been a record run home just a few months ago.
(AM) 15km - 1hr 9min 10sec - 4.36min/km (500ml water)
(PM) 11km - 46min 59sec - 4.15min/km (500ml water)
Wednesday was a longish run after work around Neutral Bay. Felt tough and I was pleased once it was over.
(PM) 20.10km - 1hr 33min 49sec - 4.40min/km (500ml water)
Thursday morning was a decent run. A few drinks after work was the plan so this motivated me to get my run in early.
(AM) 16km - 1hr 10min 41sec - 4.24min/km (500ml water)
Friday I really didnt feel like doing too much. So just a run home which i cut short as I visited the supermarket to get some supplies. This run was fantastic! I hadnt planned on running it this fast, but after the first 2 kilometers passed in under 8 minutes I thought I would hold on and see what i could do. I thought my heart was literally going to explode through my chest as I was running up the stairs on the harbour bridge. The hills up to Crows Nest also played a part but I was moving well. If I had carried on all the way home at that pace i would have shattered my previous run home record by 1 second! woo hoo!
(PM) 10km - 39min 13sec - 3.55min/km
Saturday I woke up at 5am as my alarm went off. I had planned a 50km route but really lacked all motivation to get out of bed. So I turned my alarm off and rolled over. Then my girlfriend hopped out of bed to use the bathroom and I followed. Once i was up and i decided i would then go for a run. Well, I stepped outside into a storm. At that point I thought my 50km run was just going to be 10kms and then I was going home to bed. As it turned out I was running well and quite enjoying the rain. However I was getting cold and after a while the rain was becoming more of a nuisance. Besides I was starving having not eaten anything apart from a museli bar.I decided to cut my losses at 30km and head home for a warm shower. Then it was a drive down south for a wedding. Sunday morning I actually felt a little stiff in my left calf and the rain was still hammering down so i decided Sunday was to be a full rest day.
(AM) 30km - 2hr 6min 55sec - 4.13min/km (500ml water + 1 museli bar)
Total 123.71km - 9hr 4mins
Next week will probably be slightly less mileage as I prepare for the Sri Chinmoy Half Marathon on Sunday. I wont be tapering but I will probably take the saturday off so my legs feel relatively fresh.
The aim is to beat last years time of 1hr 34. Pretty confident if all goes well I should smash this considering I ran a 1hr 30 half on my saturday run. I'll be happy with anything under 1.30 - then pancakes afterwards!
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:
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:
Sunday, March 6, 2011
Weekly Summary 28/02/11 - 06/03/11
This week didnt go quite to plan.
I was forced to take it easy as I think i somehow strained my lower abdominal muscles last saturday.
No idea how this occurred but running hard seemed to aggravate it.
So i skipped Monday's sprint session and just ran home instead. Stopped off at the gym and did a short hill session.
(PM)11.27km - 53.33mins - 4.45min/km (500ml water)
(PM) 5km - 25min - 5min/km - treadmill
Tuesday was another run home. Stopped off at Mrs Macquaries Chair and did 10 stair sprints.
(PM) 12km - 1hr 1min 23secs - 5.06min/km (500ml water)
Wednesday was another run home. There's a theme here. I set my alarm for a morning run once this week then sacked off the idea. I always run fast in the morning which i knew wouldn't be a good idea - so I gave myself a break from that.
(PM) 11km - 47.56min - 4.21min/km (500ml water)
Thursday was a decent run around centennial and queens park then home.
(PM) 25km - 1hr 56min - 4.38min/km (500ml water + 1 museli bar)
Friday - pub!
Saturday I jogged down to Lane Cove National Park and did a good trail run. Really slow going in alot of the places due to the terrain but that was fine with me. Had no intentions of killing myself. Ran on lots of new trails so it was nice to slow it down and take it all in. I ended up at Thornleigh Oval and then jogged home. Was cold and wet for most of the run but the time flew by.
(AM) 39.14km - 3hrs 40min 14sec - 5.37min/km (1.5litre water + 1 nuun, 2 museli bars, 1 plain bagel)
Sunday I woke up and my legs felt pretty fresh. Due to general lack of imagination I decided to run to centennial park and do my usual. I started off at a fairly pedestrian pace and then somehow got quicker and quicker. Didnt even feel Saturday's effort in my legs so I decided to just go along with it and try to hold a decent pace. A few quick kms in there and I felt great the whole way. Even went through the half marathon mark in 1hr 33 quite comfortably and sped up from there.
Its great when a run feels super easy. A real confidence booster.
(AM) 35km - 2hrs 31min - 4.18min/km (1litre water, 1 museli bar)
Weekly Total - 138.45km - 11hr 15min 11sec
Pleased with the way the week ended. Good to get 2 fairly long back to back runs in. Really keen to keep working on my pace. Dont want to become a shuffler. Come a long way this last year with my running, some massive improvements and its motivating to see some positive results.
The body is holding up pretty well. Apart from my annoying ab strain I seem to be ok. Just need to work on hauling myself out of bed for my early runs..
I was forced to take it easy as I think i somehow strained my lower abdominal muscles last saturday.
No idea how this occurred but running hard seemed to aggravate it.
So i skipped Monday's sprint session and just ran home instead. Stopped off at the gym and did a short hill session.
(PM)11.27km - 53.33mins - 4.45min/km (500ml water)
(PM) 5km - 25min - 5min/km - treadmill
Tuesday was another run home. Stopped off at Mrs Macquaries Chair and did 10 stair sprints.
(PM) 12km - 1hr 1min 23secs - 5.06min/km (500ml water)
Wednesday was another run home. There's a theme here. I set my alarm for a morning run once this week then sacked off the idea. I always run fast in the morning which i knew wouldn't be a good idea - so I gave myself a break from that.
(PM) 11km - 47.56min - 4.21min/km (500ml water)
Thursday was a decent run around centennial and queens park then home.
(PM) 25km - 1hr 56min - 4.38min/km (500ml water + 1 museli bar)
Friday - pub!
Saturday I jogged down to Lane Cove National Park and did a good trail run. Really slow going in alot of the places due to the terrain but that was fine with me. Had no intentions of killing myself. Ran on lots of new trails so it was nice to slow it down and take it all in. I ended up at Thornleigh Oval and then jogged home. Was cold and wet for most of the run but the time flew by.
(AM) 39.14km - 3hrs 40min 14sec - 5.37min/km (1.5litre water + 1 nuun, 2 museli bars, 1 plain bagel)
Sunday I woke up and my legs felt pretty fresh. Due to general lack of imagination I decided to run to centennial park and do my usual. I started off at a fairly pedestrian pace and then somehow got quicker and quicker. Didnt even feel Saturday's effort in my legs so I decided to just go along with it and try to hold a decent pace. A few quick kms in there and I felt great the whole way. Even went through the half marathon mark in 1hr 33 quite comfortably and sped up from there.
Its great when a run feels super easy. A real confidence booster.
(AM) 35km - 2hrs 31min - 4.18min/km (1litre water, 1 museli bar)
Weekly Total - 138.45km - 11hr 15min 11sec
Pleased with the way the week ended. Good to get 2 fairly long back to back runs in. Really keen to keep working on my pace. Dont want to become a shuffler. Come a long way this last year with my running, some massive improvements and its motivating to see some positive results.
The body is holding up pretty well. Apart from my annoying ab strain I seem to be ok. Just need to work on hauling myself out of bed for my early runs..
Thursday, February 24, 2011
Record Breaking Run Home!!
Wll its been since October when i last tried to run home as fast as possible (45.03). The old post is lying around somewhere.
The fairly uphill 11km took me 43.26 this time round. Kilometer splits below. The best thing was I did this without looking at my watch. I turned it upside down so I was running home by feel without any intention of breaking my record.
1 04:19
2 03:51
3 04:00
4 04:11
5 03:30
6 04:33
7 03:54
8 04:13
9 03:41
10 03:39
11 03:29
Summary 11.00km 03:56min/km
Pretty chuffed with how that turned out. Was hard going but certainly not killer. The longer stuff seems to be paying off. Really pleased with the last km. Dont see any reason why I wouldnt be able to hit a 35 minute 10km with a bit of fine tuning.... and on a flat course
The fairly uphill 11km took me 43.26 this time round. Kilometer splits below. The best thing was I did this without looking at my watch. I turned it upside down so I was running home by feel without any intention of breaking my record.
1 04:19
2 03:51
3 04:00
4 04:11
5 03:30
6 04:33
7 03:54
8 04:13
9 03:41
10 03:39
11 03:29
Summary 11.00km 03:56min/km
Pretty chuffed with how that turned out. Was hard going but certainly not killer. The longer stuff seems to be paying off. Really pleased with the last km. Dont see any reason why I wouldnt be able to hit a 35 minute 10km with a bit of fine tuning.... and on a flat course
Sunday, February 13, 2011
Weekly Summary - 7/02/11 - 13/02/11
After last weeks Megalong Mega my legs felt pretty smashed up until about Wednesday. Guess im not used to hammering down the hills so much.
I skipped the monday interval training with NRG as my legs had zero pep and opted for a recovery session instead.
24.37km - 2hrs - 4.59min/km
Tuesday was a good run home and a gym session.
10.11km - 46min - 4.31min/km
Wednesday i managed to haul myself out of bed for a morning session and ran home in the evening.
20km - 1hr 31 - 4.33min/km (5 minute negative split ) AM
11km - 52min 30sec - 4.46min/km
Thursday was a standard boring run home.
11.11 - 52min 25 sec - 4.42min/km
Friday my alarm didnt go off so no morning run. Out with Phill in the evening so no run their either. So enjoyed my rest day.
Rest
Saturday was a highlight. Not a scenic run by any means as it was just up and down the Pacific Highway but i wanted to inject some speed into it. Felt super super strong the whole way. Got quicker and quicker the further i went. 7 minute negative split
36km - 2hr 36min 25sec - 4.20min/km (7 minute negative split)
Sunday i woke up feeling fresh so decided to run down to The Spit and run to Manly. I didnt want to run further than 30km so ended up only doing a fraction of that track but I hit some decent hills there and back. Legs full of fight, I was expecting them to feel heavy from Saturday. But they didnt. And I didnt do a single stretch or cooldown. Amazing..
31km - 2hr 22min 18sec - 4.35min/km
All up, a decent week. I thought I was going to struggle to get in the 140's after taking a day off and skipping my morning runs but a solid weekend of running put me back in the running to hit target.
The next couple of weeks im really going to have to be strict about getting my morning runs in to give me a chance of getting 600kms for the month. Not out of reach yet and after 2 weeks im feeling fresh and faster than ever.
I skipped the monday interval training with NRG as my legs had zero pep and opted for a recovery session instead.
24.37km - 2hrs - 4.59min/km
Tuesday was a good run home and a gym session.
10.11km - 46min - 4.31min/km
Wednesday i managed to haul myself out of bed for a morning session and ran home in the evening.
20km - 1hr 31 - 4.33min/km (5 minute negative split ) AM
11km - 52min 30sec - 4.46min/km
Thursday was a standard boring run home.
11.11 - 52min 25 sec - 4.42min/km
Friday my alarm didnt go off so no morning run. Out with Phill in the evening so no run their either. So enjoyed my rest day.
Rest
Saturday was a highlight. Not a scenic run by any means as it was just up and down the Pacific Highway but i wanted to inject some speed into it. Felt super super strong the whole way. Got quicker and quicker the further i went. 7 minute negative split
36km - 2hr 36min 25sec - 4.20min/km (7 minute negative split)
Sunday i woke up feeling fresh so decided to run down to The Spit and run to Manly. I didnt want to run further than 30km so ended up only doing a fraction of that track but I hit some decent hills there and back. Legs full of fight, I was expecting them to feel heavy from Saturday. But they didnt. And I didnt do a single stretch or cooldown. Amazing..
31km - 2hr 22min 18sec - 4.35min/km
All up, a decent week. I thought I was going to struggle to get in the 140's after taking a day off and skipping my morning runs but a solid weekend of running put me back in the running to hit target.
The next couple of weeks im really going to have to be strict about getting my morning runs in to give me a chance of getting 600kms for the month. Not out of reach yet and after 2 weeks im feeling fresh and faster than ever.
Sunday, February 6, 2011
A solid week!
I've had a good start to this month, managing to wake up early enough to hit my morning runs. Helped by the fact its been stinking hot in the evening this hasnt been too much of a struggle and got easier as the week went by.
Without going in to too much detail the months stats are:
149.38km
12hrs 50 minutes
10 runs
3654 metres of elevation gain
So, best week of running to date. Pretty much to schedule and i felt stronger as the week went on.
Finished off with todays Fatass Event - Megalong Mega. 36km along the hilly parts of the 6ft track. Great fun. Had about 8 litres of fluid in my back pack. Overkill but I heard it can get quite nasty. As it turns out the heat wasnt too much of a factor. Good training lugging all that weight around though.
Hit the halfway mark in 1hr 59 and then finished up in 3hrs 44 minutes. No idea how this compares to everyone else but i felt strong and didnt push myself particularly.
I hope next week im able to maintain this.
Without going in to too much detail the months stats are:
149.38km
12hrs 50 minutes
10 runs
3654 metres of elevation gain
So, best week of running to date. Pretty much to schedule and i felt stronger as the week went on.
Finished off with todays Fatass Event - Megalong Mega. 36km along the hilly parts of the 6ft track. Great fun. Had about 8 litres of fluid in my back pack. Overkill but I heard it can get quite nasty. As it turns out the heat wasnt too much of a factor. Good training lugging all that weight around though.
Hit the halfway mark in 1hr 59 and then finished up in 3hrs 44 minutes. No idea how this compares to everyone else but i felt strong and didnt push myself particularly.
I hope next week im able to maintain this.
Sunday, January 30, 2011
Back into it
This week i've had a breakthrough. The last couple of days worth of running have felt easy and comfortable. Finally!
My fitness is obviously coming back and things are getting a little easier. The first couple of weeks back were super hard. It seemed the effort i was putting in wasnt being reflected in my times or HR. Now it seems they are and thats a great confidence boost.
121.8km all up this week
6 runs (took sunday off)
10hrs 43 mins
Probably the best run of the week would have to be the run up to Frenchs Forest. I took it nice and easy and felt great the whole way. Could have carried on for another 20km. Hit the half marathon mark in 1hr 38 which was a nice feeling:
Next week im going to definitely have to get my runs in before work as its looking like a scorcher. Im absolutely terrible at getting out of bed if I dont have to but this week I DO have to.
I plan to run the Fatass Megalong Mega next Sunday. 36km over some great trails in the Blue Mountains. Meant to be pretty gruelling but will be good fun! No taper for this run as its not really a race just a good hit out with like minded people. Perfect.
My fitness is obviously coming back and things are getting a little easier. The first couple of weeks back were super hard. It seemed the effort i was putting in wasnt being reflected in my times or HR. Now it seems they are and thats a great confidence boost.
121.8km all up this week
6 runs (took sunday off)
10hrs 43 mins
Probably the best run of the week would have to be the run up to Frenchs Forest. I took it nice and easy and felt great the whole way. Could have carried on for another 20km. Hit the half marathon mark in 1hr 38 which was a nice feeling:
Next week im going to definitely have to get my runs in before work as its looking like a scorcher. Im absolutely terrible at getting out of bed if I dont have to but this week I DO have to.
I plan to run the Fatass Megalong Mega next Sunday. 36km over some great trails in the Blue Mountains. Meant to be pretty gruelling but will be good fun! No taper for this run as its not really a race just a good hit out with like minded people. Perfect.
Sunday, January 23, 2011
Not a great week
This week hasnt been great for me in terms of running.
I had planned to wake up early most mornings and sneak in a run before work but I just lacked all motivation to do so when my alarm went off. Since there are no immediate races coming up I couldnt justify getting out of bed when I really didnt want to -so I didnt.
My hamstrings have been super super sore from the sprint session on Monday night. I havent sprinted like that in ages, felt good to run fast. This soreness has really prevented me from doing anything substantial all week and i'll probably skip the sprint session tomorrow as im still not right.
I wont go into much detail about my runs this week. All up ive had 6 runs, 72km in 5hrs 51 minutes.
Not where i want to be but im conscious im still coming back from injury.
Next week I plan to run alot more at a conservative pace. I havent done a long run over 30km in quite some time so i need to build on my endurance. This is the plan for next week - lets see how I get on!
I had planned to wake up early most mornings and sneak in a run before work but I just lacked all motivation to do so when my alarm went off. Since there are no immediate races coming up I couldnt justify getting out of bed when I really didnt want to -so I didnt.
I wont go into much detail about my runs this week. All up ive had 6 runs, 72km in 5hrs 51 minutes.
Not where i want to be but im conscious im still coming back from injury.
Next week I plan to run alot more at a conservative pace. I havent done a long run over 30km in quite some time so i need to build on my endurance. This is the plan for next week - lets see how I get on!
Friday, January 7, 2011
End of 2010
Well i havent blogged for some time due to my hip injury, so there has been practically no running in December. Very little gym work too....
2010 stats are as follows:
2090 stats in red:
2806km - 252hrs - 63,355 metres of elevation, 173, 130 calories burnt.
683km - 60hrs - 22,373 metres of elevation, 46,365 calories burnt.
So not big mileage by any standard. I was fairly inconsistent and had a couple of months of zero running due to injury. Hopefully 2011 will see me build on that.
This year i'd like to achieve a sub 3hr marathon, achieve a sub 10hr 100km time and complete my first 100 miler.
Lots of things to aim towards and look forward too.
Meanwhile, the last 2 days i have managed a 6km and a 10km run with no hip pain! Very pleased but im cautious to take it easy. Will be looking to build on this and hopefully in the next couple of weeks get my mileage back up to where it should be.
2010 stats are as follows:
2090 stats in red:
2806km - 252hrs - 63,355 metres of elevation, 173, 130 calories burnt.
683km - 60hrs - 22,373 metres of elevation, 46,365 calories burnt.
So not big mileage by any standard. I was fairly inconsistent and had a couple of months of zero running due to injury. Hopefully 2011 will see me build on that.
This year i'd like to achieve a sub 3hr marathon, achieve a sub 10hr 100km time and complete my first 100 miler.
Lots of things to aim towards and look forward too.
Meanwhile, the last 2 days i have managed a 6km and a 10km run with no hip pain! Very pleased but im cautious to take it easy. Will be looking to build on this and hopefully in the next couple of weeks get my mileage back up to where it should be.
Saturday, December 18, 2010
Still Injured
Well another week of no running due to my persistent hip injury.
Last weekends plans went out the window after I only ran 11km on the friday. Oh well, this could be a long old process.
Heading down to the gym to hit the treadmill today. If i put the machine on the highest incline and plod along at 9km/hr i still get a pretty decent workout without irritating my hip.
Just dying to get out there and run properly.
Spent too many hours in the pub this week as a result of my injury, not feeling great about myself. Just hoping I'll heal in time for the 100km race on Jan 8th....
Last weekends plans went out the window after I only ran 11km on the friday. Oh well, this could be a long old process.
Heading down to the gym to hit the treadmill today. If i put the machine on the highest incline and plod along at 9km/hr i still get a pretty decent workout without irritating my hip.
Just dying to get out there and run properly.
Spent too many hours in the pub this week as a result of my injury, not feeling great about myself. Just hoping I'll heal in time for the 100km race on Jan 8th....
Wednesday, December 8, 2010
Slow return to running
Its been well over a week since I last blogged and that was due to my first DNF at Glenbrook Marathon.
Just 4km i tripped and fell hard on my hip. Extremely painful and I was hoping I could run it off. However running into the 18km aid station I just couldnt take it any more, so that was the end of that.
A week of no running and I tentatively ran 11km home on Monday. Still some pain but ok to run. Tuesday off and tonight was another run home which felt incredibly hard - however I wasnt hurting. Just some slight niggly pain when I arrived home. As long as I stay away from speed work I should be ok. I predict another 2 weeks before im back to normal.
In the meantime im planning a fairly long run on Friday in a bid to keep me out of the pubs. Havent looked at the route but it will be mainly road and most likely an out n back of 40 - 50km depending on how my hip holds up. If it hurts i'll cut loose, no point pushing it.
Looking into January I have my sights set on the Narabeen All Nighter 12hr race. This will be a fairly brutal test of how I cope running when tired - with no practice im not very confident. Also the mental toughness required to go round and round a 3.3km route will be something else which i'm unsure about.
Anyway, im alive and im running again and thats the main thing! Life is good!
Just 4km i tripped and fell hard on my hip. Extremely painful and I was hoping I could run it off. However running into the 18km aid station I just couldnt take it any more, so that was the end of that.
A week of no running and I tentatively ran 11km home on Monday. Still some pain but ok to run. Tuesday off and tonight was another run home which felt incredibly hard - however I wasnt hurting. Just some slight niggly pain when I arrived home. As long as I stay away from speed work I should be ok. I predict another 2 weeks before im back to normal.
In the meantime im planning a fairly long run on Friday in a bid to keep me out of the pubs. Havent looked at the route but it will be mainly road and most likely an out n back of 40 - 50km depending on how my hip holds up. If it hurts i'll cut loose, no point pushing it.
Looking into January I have my sights set on the Narabeen All Nighter 12hr race. This will be a fairly brutal test of how I cope running when tired - with no practice im not very confident. Also the mental toughness required to go round and round a 3.3km route will be something else which i'm unsure about.
Anyway, im alive and im running again and thats the main thing! Life is good!
Wednesday, November 17, 2010
Record Breaking Run
Well really its was a record breaking running home run. And just a personal record...
11km exactly to run home and I regularly do this averaging around 50 mins.
The last time i pushed the pace I managed 48 mins 40 secs and this was on Wednesday October 20th. So almost a month ago.
Well yesterday, mid afternoon I suddenly felt like having another crack. I had been doing hill sprints with NRG the previous night and my legs felt a little heavy but I thought I would just go for it.
I set my garmin racing partner to 4 min 20 km to give myself some breathing space and off i went. I knew I had to get a quick start as the course goes rises to almost 800ft of elevation and takes your breath away when you hit the bridge. So, go out quick and maintain until the bridge and then I should have a decent cushion for the relentless uphill to home.
1st km in 4:08 - felt nice and not to difficult
2nd km in 3:45 - didnt feel like i was flying but pushing the pace. Travelling nicely along the coast
3rd km in 3:53 - slight incline then onto some flat running
4th km in 3:57 - feeling comfortable and working my way around the opera house. Not looking forward to the stairs. Cushion is building though so can afford to lose time
5th km in 4:19 - Still bang on target but considerably slower. Struggle to move through the crowds
6th km in 4:42 - race up the stairs like i've never done before. Heart rate through the roof then race up more stairs until im onto the bridge. Normally slow down to catch my breath my force myself to continue on
7th km in 4:03 - surprisingly quick km here. Nice bonus as im bounding across the bridge. Didnt feel fast
8th km in 4:27 - unsurprising slow down here. Legs burning and im crawling up a fairly decent grade hill. Time still in the bank though. Feeling confident
9th km in 4:09 - ah, thats more like it. Cant fail now, looking forward to finishing
10th km in 3:49 - Adrenaline surging through my body as im getting ever closer to home. Hills are beginning to hurt
11th km in 3:45 - Last big push and im home.
45min 03 sec
Really happy to have taken off over 3 minutes from my previous time. Next goal is to get under 45 minutes but the thought makes me feel sick so will probably wait another month before I have another crack.
Just over a month ago I was never running sub 4 minute km's and now they seem to be appearing more often which is really exciting. Seems like more of muscle fibres are firing and im loving it. Heart rate still through the roof but thats going to happen when I push it hard.
11km exactly to run home and I regularly do this averaging around 50 mins.
The last time i pushed the pace I managed 48 mins 40 secs and this was on Wednesday October 20th. So almost a month ago.
Well yesterday, mid afternoon I suddenly felt like having another crack. I had been doing hill sprints with NRG the previous night and my legs felt a little heavy but I thought I would just go for it.
I set my garmin racing partner to 4 min 20 km to give myself some breathing space and off i went. I knew I had to get a quick start as the course goes rises to almost 800ft of elevation and takes your breath away when you hit the bridge. So, go out quick and maintain until the bridge and then I should have a decent cushion for the relentless uphill to home.
1st km in 4:08 - felt nice and not to difficult
2nd km in 3:45 - didnt feel like i was flying but pushing the pace. Travelling nicely along the coast
3rd km in 3:53 - slight incline then onto some flat running
4th km in 3:57 - feeling comfortable and working my way around the opera house. Not looking forward to the stairs. Cushion is building though so can afford to lose time
5th km in 4:19 - Still bang on target but considerably slower. Struggle to move through the crowds
6th km in 4:42 - race up the stairs like i've never done before. Heart rate through the roof then race up more stairs until im onto the bridge. Normally slow down to catch my breath my force myself to continue on
7th km in 4:03 - surprisingly quick km here. Nice bonus as im bounding across the bridge. Didnt feel fast
8th km in 4:27 - unsurprising slow down here. Legs burning and im crawling up a fairly decent grade hill. Time still in the bank though. Feeling confident
9th km in 4:09 - ah, thats more like it. Cant fail now, looking forward to finishing
10th km in 3:49 - Adrenaline surging through my body as im getting ever closer to home. Hills are beginning to hurt
11th km in 3:45 - Last big push and im home.
45min 03 sec
Really happy to have taken off over 3 minutes from my previous time. Next goal is to get under 45 minutes but the thought makes me feel sick so will probably wait another month before I have another crack.
Just over a month ago I was never running sub 4 minute km's and now they seem to be appearing more often which is really exciting. Seems like more of muscle fibres are firing and im loving it. Heart rate still through the roof but thats going to happen when I push it hard.
Sunday, October 31, 2010
Weekly Summary - 25/10/10 - 31/10/10
Monday (pm) - 9.6km - road - 48min 55sec - Run to NRG
Monday (pm) - 11.66km - 57min 25secInterval training with NRG. Felt hard but managed to maintain a decent clip. 500ml water
Tuesday (am) - 7.48km - trail/road - 44min 42sec - Felt dreadful. Found some bush but it was slow going and slippery and i couldnt get into a rythm. Got frustrated with all the spiders webs and i jacked my run in and hit the gym instead. 500ml water
Tuesday (pm) - 10.91km - road - 49min 35sec - Run home from work. Felt flat and a bit rubbish. Glad to get home.
Wednesday (pm) - 11km - road - 50min 54sec - Run home - Felt hard again. Didnt enjoy the run,
Thursday (am) - 15.19km - road - 1hr 10min 23sec - Felt great. Negative split my 6 mins. 500ml water
Friday (am) - 15.08km - road - 1hr 6min 18sec - Set out slow with the plan to warm and run the second half quicker. Felt easy and wish I had more time. Negative split by 7 mins. Best run of the week. The last 3km were all under 4 mins which was pleasing. 500ml water
Friday (pm) - 11km - road - 50min 35sec - Felt relaxed and took it easy. Was keen to get home for a curry.
Saturday (pm) - 11.84km - road - 57min 25sec - Run home from respite centre - Actually felt hard and not much fun sadly. 500ml water
Sunday (am) - 26.51km - road/trail - 2hrs 18mins 37sec - Run from home to St Ives show groun to run the 9km course i'll be racing on saturday. First half of the course is downhill and should be fun. Some real steep climbs after that which should prove testing. Felt hard today and I was forced to walk some of the inclines. Ran out of fluids too. Ok run overall, took it reasonably easy and enjoyed the scenery. 500ml water + 500ml water with 1 nuun tablet.
Total - 10 runs - 130.29km - 10hrs 34min 53 sec - Highest weekly mileage for me so far this year. Nice and consistent and pleased with how the week ended given my struggles at the start. Plan to take it easy this next week as I think my body is crying out for a little rest and i'm keen to be fresh for the Bare Creek Trail Run next Sunday
Friday's morning run:
Monday (pm) - 11.66km - 57min 25secInterval training with NRG. Felt hard but managed to maintain a decent clip. 500ml water
Tuesday (am) - 7.48km - trail/road - 44min 42sec - Felt dreadful. Found some bush but it was slow going and slippery and i couldnt get into a rythm. Got frustrated with all the spiders webs and i jacked my run in and hit the gym instead. 500ml water
Tuesday (pm) - 10.91km - road - 49min 35sec - Run home from work. Felt flat and a bit rubbish. Glad to get home.
Wednesday (pm) - 11km - road - 50min 54sec - Run home - Felt hard again. Didnt enjoy the run,
Thursday (am) - 15.19km - road - 1hr 10min 23sec - Felt great. Negative split my 6 mins. 500ml water
Friday (am) - 15.08km - road - 1hr 6min 18sec - Set out slow with the plan to warm and run the second half quicker. Felt easy and wish I had more time. Negative split by 7 mins. Best run of the week. The last 3km were all under 4 mins which was pleasing. 500ml water
Friday (pm) - 11km - road - 50min 35sec - Felt relaxed and took it easy. Was keen to get home for a curry.
Saturday (pm) - 11.84km - road - 57min 25sec - Run home from respite centre - Actually felt hard and not much fun sadly. 500ml water
Sunday (am) - 26.51km - road/trail - 2hrs 18mins 37sec - Run from home to St Ives show groun to run the 9km course i'll be racing on saturday. First half of the course is downhill and should be fun. Some real steep climbs after that which should prove testing. Felt hard today and I was forced to walk some of the inclines. Ran out of fluids too. Ok run overall, took it reasonably easy and enjoyed the scenery. 500ml water + 500ml water with 1 nuun tablet.
Total - 10 runs - 130.29km - 10hrs 34min 53 sec - Highest weekly mileage for me so far this year. Nice and consistent and pleased with how the week ended given my struggles at the start. Plan to take it easy this next week as I think my body is crying out for a little rest and i'm keen to be fresh for the Bare Creek Trail Run next Sunday
Friday's morning run:
Sunday, October 24, 2010
Weekly Summary
Just 4 runs this week. Concentrating mostly on speed but yesterdays run was an 8hr slog on parts of the Great North Walk. Fantistic scenery, loads of wildlife but no real opportunities so stretch the legs. Great training for time spent on my feet though, slighty sore in the bum today but otherwise feel great.
Plans for next week are to definitely start my morning runs and increase the mileage slightly.
9km trail race early november and Glenbrook marathon end of November are my focus.
Weekly Total - 89km - 11hrs 4 mins
Plans for next week are to definitely start my morning runs and increase the mileage slightly.
9km trail race early november and Glenbrook marathon end of November are my focus.
Weekly Total - 89km - 11hrs 4 mins
Wednesday, October 20, 2010
5km Time Trial
Monday night I went along to Norths Running Group (NRG) for the first time. Monday nights are apparently interval training night and my plan is to start structuring my running more as I want to get faster. Interval training is the way to go!
However, after I had run the 10km to get there, I was told by the friendly group of runners (about 30 in total) that every 6 weeks they have a 5km time trial and i was unlucky enough to be here on that night. Oh well.
We split into 3 groups, slow, medium, fast. Tentatively I put myself in with the fast group. I am here afterall to push myself.
We jog about 1km to the starting point and I'm told the course is a fairly hilly out and back.
The slow group goes first followed 2 mins later by the medium group then 2 mins later by the faster group.
Immediately i am out the blocks and find myself behind the 2nd man in front. I'm happy enough to sit off his shoulder for 1km or so then i surge past on a hill. The faster guy is way ahead so i concentrate on maintaining my pace and surviving whilst my heart rate averages 185bpm!
We soon pass the other runners and eventually pass the whole field just after the 3km mark. All uphill from then and finally after 18mins and 30 seconds i cross the finish line exhausted. (forgot to stop my garmin hence the discrepancy)
Having never run sub 4 min kilometers before i was delighted to have run 5 sub 4mins in a row.
I feel like I have over come a mental hurdle and I'm excited by the prospect of getting faster.
My focus now is to concentrate sensibly on improving speed whilst backing off from the long slow runs.
Having said that, this Saturday I'm out with a group of guys to run a planned 50kms or so in the bush. Cant wait!
However, after I had run the 10km to get there, I was told by the friendly group of runners (about 30 in total) that every 6 weeks they have a 5km time trial and i was unlucky enough to be here on that night. Oh well.
We split into 3 groups, slow, medium, fast. Tentatively I put myself in with the fast group. I am here afterall to push myself.
We jog about 1km to the starting point and I'm told the course is a fairly hilly out and back.
The slow group goes first followed 2 mins later by the medium group then 2 mins later by the faster group.
Immediately i am out the blocks and find myself behind the 2nd man in front. I'm happy enough to sit off his shoulder for 1km or so then i surge past on a hill. The faster guy is way ahead so i concentrate on maintaining my pace and surviving whilst my heart rate averages 185bpm!
We soon pass the other runners and eventually pass the whole field just after the 3km mark. All uphill from then and finally after 18mins and 30 seconds i cross the finish line exhausted. (forgot to stop my garmin hence the discrepancy)
Having never run sub 4 min kilometers before i was delighted to have run 5 sub 4mins in a row.
I feel like I have over come a mental hurdle and I'm excited by the prospect of getting faster.
My focus now is to concentrate sensibly on improving speed whilst backing off from the long slow runs.
Having said that, this Saturday I'm out with a group of guys to run a planned 50kms or so in the bush. Cant wait!
Sunday, October 3, 2010
A Hopeless Week
This week hasnt been great for running. I have been struggling with shin issues so have only had the chance to really run a couple of times. Low mileage but i guess this is what i needed/
Nothing much to report. Yesterdays run was positive. Good to get back on the trails and my shins were ok once i had warmed up. The plan this week is to take it easy so im in ok shape for the marathon on saturday.
Monday - rest
Tuesday - 10.3km - 47min 48sec - road (vibram 5 fingers)
Wednesday - 5km - 23min 30sec - road (run cut short as shins were really hurting)
Thursday - rest
Friday - rest
Saturday - 24.39km - 2hr 6mins - trail/road (felt fit, shins sore at start but felt better as i warmed up. Ran on some real slow technical trail which probably helped then picked up the speed where i could. Felt more confident that i can make it through the marathon than i did at the start of the week)
Sunday - rest
Total - 39.81km - 3hrs, 17mins
Nothing much to report. Yesterdays run was positive. Good to get back on the trails and my shins were ok once i had warmed up. The plan this week is to take it easy so im in ok shape for the marathon on saturday.
Monday - rest
Tuesday - 10.3km - 47min 48sec - road (vibram 5 fingers)
Wednesday - 5km - 23min 30sec - road (run cut short as shins were really hurting)
Thursday - rest
Friday - rest
Saturday - 24.39km - 2hr 6mins - trail/road (felt fit, shins sore at start but felt better as i warmed up. Ran on some real slow technical trail which probably helped then picked up the speed where i could. Felt more confident that i can make it through the marathon than i did at the start of the week)
Sunday - rest
Total - 39.81km - 3hrs, 17mins
Saturday, October 2, 2010
Monthly Summary - September
September has been without doubt my best month of running since i started keeping tabs a year ago.
My previous high was 290km way back in March. I think the reason for my increased mileage is purely logistical. I spent a month living at my girlfriends parents place which is around 20km from where i work, so most of the time i used to run home from work.
I now live much closer to the office so it will be slightly harder to maintain the mileage.
Count: 21 Activities
Distance: 418.24 km
Time: 36:12:51 h:m:s
Elevation Gain: 8,467 m
Avg HR: 148 bpm
Calories: 23,029 C
Avg Time: 01:43:28 h:m:s
Avg Distance: 19.92 km
Avg Speed: 11.5 km/h
This week i plan on taking it easy. I havent been able to run the last few days as my shins have been sore. I have a trail marathon coming up next saturday so i hope to be fit for it. I'll be braving the rain today and going out for a slow test run today to see how i hold up. I think (hoping) the issue with my shins is because i have been setting off too quickly on my runs recently. I just need to relax and warm up into it. Looks like its going to be a muddy one today!
My previous high was 290km way back in March. I think the reason for my increased mileage is purely logistical. I spent a month living at my girlfriends parents place which is around 20km from where i work, so most of the time i used to run home from work.
I now live much closer to the office so it will be slightly harder to maintain the mileage.
Count: 21 Activities
Distance: 418.24 km
Time: 36:12:51 h:m:s
Elevation Gain: 8,467 m
Avg HR: 148 bpm
Calories: 23,029 C
Avg Time: 01:43:28 h:m:s
Avg Distance: 19.92 km
Avg Speed: 11.5 km/h
This week i plan on taking it easy. I havent been able to run the last few days as my shins have been sore. I have a trail marathon coming up next saturday so i hope to be fit for it. I'll be braving the rain today and going out for a slow test run today to see how i hold up. I think (hoping) the issue with my shins is because i have been setting off too quickly on my runs recently. I just need to relax and warm up into it. Looks like its going to be a muddy one today!
Tuesday, September 28, 2010
Sore Shins
Went running after work in my vibram 5 fingers tonight. Having a low mileage week and looking to increase speed prior to my marathon. However I shot off too fast (4 min km) and my shins tightened up immediately. No warming up or stretching before hand so i had it coming. Struggled with pain the whole way home, had to walk at some point to loosen it up. To make matters worse my feet are a little blistered from the pavement. Should be ok by tomorrow.
10.35km - road - 47min 48sec - 1718ft total elevation - vibram 5 fingers
Warm Night
Fuel = nothing
Fluid = nothing
10.35km - road - 47min 48sec - 1718ft total elevation - vibram 5 fingers
Warm Night
Fuel = nothing
Fluid = nothing
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