Well you never know how the body will react and recover. In the last two days have trained 65kms so thought I would run in the afternoon. This is essentially a speed/tempo day but I thought with the number of ks over the last few days the legs would be heacy and slow. Not so - the Bay in 27.58 which is a PB and 3.59 k pace. Then did 800 repeats and thought I would not be able to get under the magic 3 minutes - managed 2.52, 2.56, 2.52, 2.52 + 2.53 - probably could have done a couple more atthe same pace but did not want to risk an over use injury.
95 ks since Monday. Should get to 125 for the week by Sunday. Off to Melbourne for 10 days - will post while I am away if I get access to a computer - otherwise will do an update when I return.
Thursday, December 30, 2004
15.5 Wednesday 29 December : Long Run
Usual run around the Sydney bridges - a bit slower than usual - ran 2.09.34 for 25 kms - about 7 minutes slower but yesterday was a long day as well so expect I was a litle fatigued which slowed me down.
In the afternoon a steady 15km including 7 Lilyfield hills in about 110 secs each - I know that is slow but I was pacing another runner in the Striders MTG. Dis try the last one and managed 85 which is more like but doubt at the end of today could have repeated that time - 40 kms for the day.
In the afternoon a steady 15km including 7 Lilyfield hills in about 110 secs each - I know that is slow but I was pacing another runner in the Striders MTG. Dis try the last one and managed 85 which is more like but doubt at the end of today could have repeated that time - 40 kms for the day.
Wednesday, December 29, 2004
15.06 : Tuesday 28 December : 2 x 5km
Was planning 3 x 5km but after the first two felt very tired and so didn't do the third as I suspected it was going to be well below the desired 4.00 minute per k pace and so little benefit would have ben obtained. Ran 20.03 and 20.06 for the two repeats which is fine but not great. The went for a 15 k steady run at about 4.50km pace.
I have in the last wek increased my base training ks and I need to do this in the foundation cycle in the preparation for Canberra. In November and part of December I did a lot of speed work and gained some good results. But to properly prepare for Canberra I needed to increase the endurance base and this will continue during Janaury. February will be aimed at Marathon Pace training and continue the endurance work. March will introduce some speed work and continue Marathon Pace runs with last two weeks in March almost all speed work.
25 km for the day.
I have in the last wek increased my base training ks and I need to do this in the foundation cycle in the preparation for Canberra. In November and part of December I did a lot of speed work and gained some good results. But to properly prepare for Canberra I needed to increase the endurance base and this will continue during Janaury. February will be aimed at Marathon Pace training and continue the endurance work. March will introduce some speed work and continue Marathon Pace runs with last two weeks in March almost all speed work.
25 km for the day.
15.7 : Monday 27 December : 5km Challenge : 19.59
Paced the sub 20 minute group - felt very easy to get in on 19.59. Did a 15 km recovery run after in about 5. 00 minute ks.
16.1 : Sunday 26 December : Medium long 59.05
Wasn't going to run today but went out in the late afternoon on my usual 14.75k route. Felt strong and so pushed it all the way - ran 59.06 which is a PB and 4.00 minute per k pace. very pleased with the run - considering I did 25 yesterday and completed 125kms for the week.
Saturday, December 25, 2004
16.2 : Saturday 25 December : Christmas Day Run!!
Meet a large group of Coolrunners at the Rowers for around the Bay - some with Santa hats and others with reindeer ears - all at 5.30am. Easy criuse around the Bay with the group. Then ran with Jhonny Dark and Vat_Man for a slightly for intense circiut including a Lillyfield Hill - parted from Vat-Man as Rowers as he was of home.
Ran with JD until he peeled off for home and continued around the Bay for the 3rd time in the morning. 25 km all up at various paces - with Vat and JD around the 4.30 pace and last lap about 4.45 pace. A wonderful start to the day and sitting here now with a pleasant glow from the runners endorfins that have kicked in.
Total for the week 110 km - expect no run tomoorow.
Ran with JD until he peeled off for home and continued around the Bay for the 3rd time in the morning. 25 km all up at various paces - with Vat and JD around the 4.30 pace and last lap about 4.45 pace. A wonderful start to the day and sitting here now with a pleasant glow from the runners endorfins that have kicked in.
Total for the week 110 km - expect no run tomoorow.
16.3 : Friday 24 December : MP + speed
Around the Bay in 28.36 - about 4.07 pace - which is just faster than Marathon Pace - was pleased as it was after another MP session last night. The did 2 x 400 each in 86 seconds and the 2 x 800 in 2.55 and 2.59. Was becoming fatigued and so finished the session. 10 km for the session - 85 for the week.
Thursday, December 23, 2004
16.4 : Thursday 23 December : MP 11 km
Didn't run this morning - went out around the Bay tonight for 11km at Marathon Pace (MP) - at the present stage of training that is 4.15 minute ks - thought I would stuggle with 40ks run yesterday - but managed 4.17 pace (including Lilyfield Hill) so was pleased to have that pace for this stage of the prepartion. As the program progresses I may review that pace that this session has to be run - would love to get it down to 4.00 ks by the end of Febraury.
Finished wrk today for 3 weeks so look foward to some relaxation with the family and a bit more time to do some procuctive sessions. This is the week that I have began to increase the weekly ks - 75 since Monday.
Finished wrk today for 3 weeks so look foward to some relaxation with the family and a bit more time to do some procuctive sessions. This is the week that I have began to increase the weekly ks - 75 since Monday.
Wednesday, December 22, 2004
16.5 : Wednesday 22 December : Long Run
Starting to increase the distance (as compared to the resent speedwork) for the next 6/8 weeks so I expect my times from the same runs will go down as the overall weekly distance increases. Just on 25 kms around Sydney Harbour and most of the bridges - usually do this run on Sunday after a rest or light Saturday but today was after 20 kms hard yesterday - ran 2.06.57 which is about 4 minutes slower but it was expected. About 5.06 per k per minute pace which for this session with distance being increased is fine.
I expect that for the next 6/8 weeks the weekly ks will exceed 110 per week except on the rest/recovery week which will be next week and each 4th week after that. This will be a big increase in distance week but I have done in as next week is the recovery/adoption week and that will give me time to recover for the start of the next 4 week cycle.
I expect that for the next 6/8 weeks the weekly ks will exceed 110 per week except on the rest/recovery week which will be next week and each 4th week after that. This will be a big increase in distance week but I have done in as next week is the recovery/adoption week and that will give me time to recover for the start of the next 4 week cycle.
Tuesday, December 21, 2004
16.6 : Tuesday 21 December : Long Tempo repeats
Still a little tired after Sunday so knew I would struggle today. But also I need to build up some endurance distance so the repeats have gone from 2 x 5km and now and additional 3km. The time is down for the 2 x 5 from last week because of the additional 3km and the aim is to keep each k even paced and each repeat under 4 min per k pace.
Ran 19.40 , then 19.58 (just squeezed it in, in an attemp to have some for the last 3k , which again just made it in 11.58.
Not as fast as last week but added 3 km and kept it below target pace. Recovery was about 5 miniutes between each. With warm up and recovery 20k for the morning.
Ran 19.40 , then 19.58 (just squeezed it in, in an attemp to have some for the last 3k , which again just made it in 11.58.
Not as fast as last week but added 3 km and kept it below target pace. Recovery was about 5 miniutes between each. With warm up and recovery 20k for the morning.
Monday, December 20, 2004
17.1 : Sunday 19 December : SMC Half : 87.12
Ran 87.12 and to say the least was very very disspointed with the time. Notwithstanding the heat and the resent training I thought under 85 was possible. However I will just put it down to a blip and will not alter my training as it is still a long way to go to Canberra.
Started off at 4.00 minute per km (which was the plan) and was spot on target running through 10km in 40.05 - it was here that Vat_Man cruised past me - struggled in the next 5km with 21.55 - got some back in the next 5km with 20.45 - through 20km in 4.08 pace and finished with 4.08 pace.
The Canberra aim is 4.15 k pace so for the moment I am below that but for the half I should be well below that pace.Will put the blip down to the heat and humidity and that it was at the end of 2 weeks into a 4 week training cycle that has included more short speed than endurance work.
Started off at 4.00 minute per km (which was the plan) and was spot on target running through 10km in 40.05 - it was here that Vat_Man cruised past me - struggled in the next 5km with 21.55 - got some back in the next 5km with 20.45 - through 20km in 4.08 pace and finished with 4.08 pace.
The Canberra aim is 4.15 k pace so for the moment I am below that but for the half I should be well below that pace.Will put the blip down to the heat and humidity and that it was at the end of 2 weeks into a 4 week training cycle that has included more short speed than endurance work.
Saturday, December 18, 2004
Friday, December 17, 2004
17.4 : Friday 17 December : ?Tempo + speed
Not sure what you call todays session - probably tempo and speed. Ran 7km around the Bay at 4.00 minute a k pace. The 3 x 400 each in 85 secs then 3 x 800 in 2.52, 2.54 & 2.54 - last week the same session was slower on each element and in particular I am watching the 800 as they are a good guide to marathoon time. That is do 6/8 800's and the ? average time indicates you marathon time (Yassos) - it is early days in to the preparation but on these times if the training can be maintained they indicate a possible 2.55 or so marathon. Also they were run at the end of the session whereas the proper guide is for them to be the whole session.
Thursday, December 16, 2004
Wednesday, December 15, 2004
17.5 : Wednesday 17 Dec : Medium Long Run : 61.00
After yesterday wasn't sure if I could complete the run at the required pace. Had to push all the way but managed the 14 odd ks in 4.17 minute per k pace - which was just on schedule. Satisfied with the run and time as this week is a heavy build up so it is not expected to run a PB during that training week in the cycle.
Tuesday, December 14, 2004
17.6 : Tuesday 14 December : 2 x 5km
Haven't posted for a week - didn't do any serious training in that time just some differenet sessions to guage my present fitness so that I could establish the starting pacing for the training of rthe Canberra Marathon. If my calculationsr are correct there are 17 weeks 6 days to the marathon - so from now on the posts will have that numbering.
Did the same session on the same day last week. Last week 19.52 + 20.10 - this week 19.26 + 19.15 so a very good seesion with the time significantly down in the week - probably because last week was a bit easy and so I am rested. 19.26 : 3.59, 4.00, 3.49, 3.49, 3.49
19.15 : 3.40, 3.54, 3.54, 3.54, 3.53
Better seesion than I was expecting - the weather was les humid than last week. 15km day.
Did the same session on the same day last week. Last week 19.52 + 20.10 - this week 19.26 + 19.15 so a very good seesion with the time significantly down in the week - probably because last week was a bit easy and so I am rested. 19.26 : 3.59, 4.00, 3.49, 3.49, 3.49
19.15 : 3.40, 3.54, 3.54, 3.54, 3.53
Better seesion than I was expecting - the weather was les humid than last week. 15km day.
Tuesday, December 07, 2004
Tuesday 7 December : 2 x 5 km : ouch!!
Still a little stiff from Sunday and the running on concrete - wanted to see if my fitness level would permit both repeats in 20 minutes. When I was at this stage of training for the 2002 Canberra marathon (that is I ran the exact session on this day two years ago - the benefit of keeping a diary) and 2.58 I ran this session in 21.15 and 21.oo.
Today 19.52 and 20.10 - a significant improvement but I will use the rest of the week to repeat the same sessions as two years ago and then assess accurately where I am at compared to then. I will then modify my schedule accordingly.
Today 19.52 and 20.10 - a significant improvement but I will use the rest of the week to repeat the same sessions as two years ago and then assess accurately where I am at compared to then. I will then modify my schedule accordingly.
Monday, December 06, 2004
Sunday 5 December : Central Coast Half : 85.06
Seems like an age ago the Jindabyne Marathon was run but it was only 2 weeks - seems much longer ago or I have recovered well quickly. Was not sure of the timeI would run but thought some where around 4 min ks was possible - finished with 4.02 minute ks. Please with the time as I have not run a half that fast for for about 2 years.
No longer need to hold the peak. My present fitness level (and being injury free) puts me in the best position I have been for some years to start some base training for Canberra at a level I usually only reach by mid late January.
The base training will incorporate speed work at 400, 800 & 1 ks - tempo intervals at 2 x 3km and variations, medium long runs and long runs. After holding the peak for a while I do feel fresh but will review the base program in 2 weeks to see if it needs an adjustment.
No longer need to hold the peak. My present fitness level (and being injury free) puts me in the best position I have been for some years to start some base training for Canberra at a level I usually only reach by mid late January.
The base training will incorporate speed work at 400, 800 & 1 ks - tempo intervals at 2 x 3km and variations, medium long runs and long runs. After holding the peak for a while I do feel fresh but will review the base program in 2 weeks to see if it needs an adjustment.
Saturday, December 04, 2004
Friday, December 03, 2004
Friday 3 December : 2 x 3km
Same session as earlier in the week - time a bit faster but the weather was also cooler - 11.19 and 11.28 - some what even splits. Seem to be holding the peak - will know how well on Sunday - no predictions as the weather could be a factor - hoping for someting comfortably below 90.
Thursday, December 02, 2004
Wednesday, December 01, 2004
Wednesday 1 December : 2 x 3km
Long intervals with speed to maintain peak for another 2 and half weeks. Ran 11.27 and 11.39. Going back to my diary I find that in March/April of this year in the lead up/taper for Canberra I was running these in 12.00 so I may have moved up a slight level since then. All goes well for the foundation phase of traning that will start soon for Canberra 2005.
Tuesday, November 30, 2004
Monday, November 29, 2004
Monday 29 November : Medium Long run : 59.44
Lat ran this on the 16 Novemeber in the taper to Thredbo - then ran it in 59.39 - so suspect I have recovered and now holding a peak for Central Coast Half and SMC half. Training mostly shortist runs but high intensity.
Sunday, November 28, 2004
Saturday 27 November : 5km Challenge : 18.39
was sure how I would run becuase of the marathon 6 days before. Decided to run how I felt as the run progressed but thought even if the recovery was progressing well I would not go much under 20 minutes. Started off with the 20 minute group and soon feel in behind the lead runner - the first k felt firm but not flat out so was surprised to see it run in 3.35 then eased off but the front runner fell behind. kept it for but with a reduced paced for the next 2 km without looking atthe split until 3km which was at 11.05. Thought the last 2 k would fall away by driftingover 4 minute ks - did not chectthe watch again until the finish in a very very surprising 18.39. Can't recall the last time I ran a 5 km that fast so I will treat it as a PB.
Running the Central Coast Half Marathon next Sunday - so I want to maintain this peak with some short sharp work during the week - enough to keep fresh.
Pleased with the even splits at 3.35, 3.45, 3.45, 3.47 & 3.46.
Running the Central Coast Half Marathon next Sunday - so I want to maintain this peak with some short sharp work during the week - enough to keep fresh.
Pleased with the even splits at 3.35, 3.45, 3.45, 3.47 & 3.46.
Friday, November 26, 2004
Friday 26 November : No run
Only one run since Thredbo - that was Wednesday afternoon with the Striders Marathon Group - once around the Bay with 5 x 1km repeats in the middle - managed the 5 all in about 4.04 which was firm and steady. Feel I have given myself a good rest but know the muscles would not have recovered fully yet. Will see how the recovery is going with the 5km Challenge on Saturday morning around the Bay - not sure what a hard effort will produce - expect I might just sneak in under 20.
Wednesday, November 24, 2004
Wednesday 24 November : No run
No run - no alarm but still wake up at 5.15 ! Habits just don't change. Will again join the Striders Marathon Group this afternoon around the Bay - will be light an easy.
Tuesday, November 23, 2004
Monday, November 22, 2004
Sunday 21 November : Thredbo Marathon :3.19.59
Pleased with the result. Had splits of 1.37 + 1.43 - about 6% increase. The usually accepted increase is 10%. Using my recent training times on a flat course about 3.03 was predicted. I thought the course would be about 20 minutes slower so the end time was a bit faster than guessed. More pleased with the increase of 6% over a hilly course.
The course - 2 laps of the village (flat) - run up and out of the village (shortist steep hill) - about 8 km down the road then back UP the hill - down into the Village anothe rlap then do it all again. The second uphill 8 km was very tiring with at least 6km up hill and the rest flatish. So withthat configration I though the second half would be much slower.
Finished with no injuries but will take the rest of the week off except for the Striders Marathon Group on Wednesday and off course the 5km Challenge on Saturday.
The following week some speed work to sharpen up for the Central Coast Half on the 5th.
The course - 2 laps of the village (flat) - run up and out of the village (shortist steep hill) - about 8 km down the road then back UP the hill - down into the Village anothe rlap then do it all again. The second uphill 8 km was very tiring with at least 6km up hill and the rest flatish. So withthat configration I though the second half would be much slower.
Finished with no injuries but will take the rest of the week off except for the Striders Marathon Group on Wednesday and off course the 5km Challenge on Saturday.
The following week some speed work to sharpen up for the Central Coast Half on the 5th.
Friday, November 19, 2004
Friday 19 November : 5km : 19.23
Undecided whether I should run as my legs have felt heavy after Tuesday's 15km. I am tapering for the marathon on Sunday but not a serious taper - I want to kind of 'train through' this marathon and then have a 10 day recovery so that I can start a 18 week program for Canberra at the start of Decemeber.
Decided to run - knew it would not be super fast so aimed for a firm pace with splits as even as I could 'feel' them - that is I did not look at my watch during the run just pressed at the km marks - my legs felt heavy so Sunday will be a hard push near the end but I know that because I have trained through the taper.
Splits : 3.52, 3.50,3.51,3.54 & 3.54. Those splits are the way to run the correct tempo session -the even splits provide the maximum benefit from the sustained effort through the whole of the run.
Decided to run - knew it would not be super fast so aimed for a firm pace with splits as even as I could 'feel' them - that is I did not look at my watch during the run just pressed at the km marks - my legs felt heavy so Sunday will be a hard push near the end but I know that because I have trained through the taper.
Splits : 3.52, 3.50,3.51,3.54 & 3.54. Those splits are the way to run the correct tempo session -the even splits provide the maximum benefit from the sustained effort through the whole of the run.
Thursday, November 18, 2004
Wednesday, November 17, 2004
Wednesday 17 November : Rest/recovery
No run this morning. Will run an easy 15 km this afternoon with the Striders Marathon Group around the Bay.
Tuesday, November 16, 2004
Tuesday 16 November : Meduim long run : 59.39
Same run as I usually do - a PB by almost a minute. In the last 10 days I have run it three times with the times coming down fom 60.51, 60.34 and now 59.39 (the distance 14km over some very tough hills around the Bay Run) and I thought the run on 29 October at 62.27 was about as good as it was going to get. The continual lower times over the last 4 runs shows that the taper for the marathon on Sunday is working well and I am peaking just at the right time. Some easy recovery runs and then a final 5km later in the week will finish the taper.
Monday, November 15, 2004
Sunday, November 14, 2004
Sunday 14 November : Fishers Ghost 10k : 39.06
Ran well - only took split at about halfway and did not look at watch throughout the run. Wanted to see if my pacing 'feel' was right and if I could even split. Ran 19.30 and 19.36 - no prolems with with pacing or splits. Best time previously in three runs 40.54 - so almost 2 minutes under last year was pleasing and training times over the last few weeks indicated it should be a good time. Looking good for Thredbo marathon but new course so expected time unknown.
Saturday, November 13, 2004
Saturday 13 November : Rest
No run at all - total recovery for Fisher's Ghost 10km tomorrow - with a little luck should go under 40 minutes - stayed tuned.
Friday, November 12, 2004
Friday 12 November : 5km : 18.55
Yes I did it ! Under 19 minutes for 5km for the first time for a long long time. The best this year was 19.06 just before a 3.03 Canberra. I said yesterday that I would do some time trials during the lead up to the Thredbo marathon and I was expecting them to produce some good times - I felt this because the lead up training since Fitzroy Falls marathon has been just perfect.
Very even splits at 3.44,3.51,3.49,3.48 & 3.42. - even more pleased that after the 1st k they then went down for each k.
Recovery run Saturday morning and Fishers Ghost 10k on Sunday.
Very even splits at 3.44,3.51,3.49,3.48 & 3.42. - even more pleased that after the 1st k they then went down for each k.
Recovery run Saturday morning and Fishers Ghost 10k on Sunday.
Thursday, November 11, 2004
Thursday 11 November : Rest
Ran with the Striders Marathon Training group last night (as well as a tempo run in the morning) - was an easy outing around the Bay with some Lilyfield Hills as well. Rest day today. Plan to do a 5km time trial tomorrow and expect it to be the fastest or very close to it for the year - this should be the case in the taper before the marathon. A 10km race on Sunday should also produce a good result for the same reason.
Wednesday, November 10, 2004
Wednesday ; Tempo 2 x 3km
A tempo session - really long speed - best suited to the longer distance runner. A hard day yesterday so was not expecting good time but was rather hoping they they would occur.
The goal was to be under 4 minute per km pace for each run. Managed 11.58 and then (with 6 minute rest) 11.40 which was a pleasant suprise to come back faster. Plus the second run had 3.52, 3.56 and 3.52 splits - shows steady pace and not a flat our sprint at the end just to get a time. That type of running really defeats the purpose of the tempo run training - that is to hold a steady pace not to run a time by uneven splits particulalry as I said with an all out sprint at the end.
The goal was to be under 4 minute per km pace for each run. Managed 11.58 and then (with 6 minute rest) 11.40 which was a pleasant suprise to come back faster. Plus the second run had 3.52, 3.56 and 3.52 splits - shows steady pace and not a flat our sprint at the end just to get a time. That type of running really defeats the purpose of the tempo run training - that is to hold a steady pace not to run a time by uneven splits particulalry as I said with an all out sprint at the end.
Tuesday, November 09, 2004
Tuesday Medium Long Run : 60.33
Same run as last Tuesday and Thursday. The times are moving in the right direction - a 20 second improvement from Thursday. Pleased with the result for just 10 days out from the marathon. Need to just hold the build up now and go into a slight taper. From now on for the taper all shoter distances but with more speed however I maybe tempted to run this again next Tuesday to see if I can go under 60 minutes before the marathon.
Monday, November 08, 2004
Monday 7 November : Rest
What more can I say - no run - recovery from yesterday and taper for Thredbo.
Tomorrow will be a fast 1 hour - at the moment no injuries and feeling confident of a good time but as it is a new course it is impossible to predict a time.
Tomorrow will be a fast 1 hour - at the moment no injuries and feeling confident of a good time but as it is a new course it is impossible to predict a time.
Sunday, November 07, 2004
Sunday - Longish Run : 2.02.23
Same run as last Sunday - the same time as last week (well 10 seconds faster) but felt more comfortable this week. So a good marathon is based on reaching 30km and feeling comfortable - so at this time today was okay although I was expecting to go under 2 hours. Also it is only 2 weeks to Thredbo marathon so a good solid run was all that was needed today.
Saturday, November 06, 2004
Saturday's 5km time trial : 19.09
Should have felt fresh after no run on Friday but felt anything but as I warmed up for a Bay Run solo time trial. Wanted to keep it firm and steady with even splits - surprisingly my time was the second fastest of the year and just 3 seconds from the fastest. I was surprised at the time considering my feeling at the start. As is usual I do not look at my splits s I run as I try to 'feel' my pace hence no flat out sprint at the end for the PB.
1 km splits;
3.57
3.49
3.49
3.49
3.43
As for even splits and not starting out too fast - both achieved. Maybe could have been faster if I had someone to chase. Also 35 seconds faster that last Saturday and both felt the same effort.
1 km splits;
3.57
3.49
3.49
3.49
3.43
As for even splits and not starting out too fast - both achieved. Maybe could have been faster if I had someone to chase. Also 35 seconds faster that last Saturday and both felt the same effort.
Friday, November 05, 2004
Rest Day
Rain + fatigued + taper for Thredbo marathon = rest day!! and what a pleasuer it was to sleep in until 6.30am and hear the rain falling - Bliss!
Thursday, November 04, 2004
One hour Tempo : 60.51
Same course as last Friday and Tuesday of this week. Today, after a hardish session last night, I ran this course in a PB by about 25 seconds but that puts my present condition back to where it was the week before Canberra this year. That was the best condition I was this year so I appear to be now back to where I was at that time.
I now need to manage my training wisely over the next few months to maintain the present fitness and speed which would then give me a great base to start the serious preparation for Canberra 2005.
I now need to manage my training wisely over the next few months to maintain the present fitness and speed which would then give me a great base to start the serious preparation for Canberra 2005.
Wednesday, November 03, 2004
Striders Marathon Training Group
Joined the group fr the second week in a row - how pleasant to be running around the Bay Run in late afternoon in the first week of daylight saving. The weather was just so pleasant - the group is large, mostly woman but with more men appearing each week. Jim led with a gentle run to Timbrell and then 1km repeats at whatever pace you wanted annnd how many you wanted.
5 was my plan and was surprised at time and consistancy - I haven't run repeats as well for the most part of the year. Started off with a 3.36 (thought I had blown it at that pace) but managed to run the next four at 3.44. Usually what happens now is that I overtrain and become injured so I will watch that problem.
Then a jog back to the start past the pool and on Iron Cove Bridge. A pleasant time and worth the effort to attend but most of the runners a not quick so you have to take it for what it is - an easy session for the faster runner but an excellent hard workout for the 4 hour marathoner.
5 was my plan and was surprised at time and consistancy - I haven't run repeats as well for the most part of the year. Started off with a 3.36 (thought I had blown it at that pace) but managed to run the next four at 3.44. Usually what happens now is that I overtrain and become injured so I will watch that problem.
Then a jog back to the start past the pool and on Iron Cove Bridge. A pleasant time and worth the effort to attend but most of the runners a not quick so you have to take it for what it is - an easy session for the faster runner but an excellent hard workout for the 4 hour marathoner.
Rest Day
Woke up a little fatigued after yesterday's hard run. So with a conservayive approach I decided to have a rest/recovery instrad of a light run. Also I have one thought towrds a small taper for Thredbo and I do not at this time of the year to have an over use injury. However will cruise with the Striders Marathon Training group tonight around the Bay.
Tuesday, November 02, 2004
1 Hour Tempo : 62.33
Rest on Monday.
Today is the same course as last Friday. It has some good hills atthe start then some flat, then a couple of hard hills around Leichhardt swimming pools and for those who know the area up Shores to finish. About 14.5kms. On the reaod at 5.30am with the weather a little strange - cool but with a warm breeze. Pushed hard all the way - about half way through it rained very heavily for about 10 minutes - waht a pleasant change.
The splits were almost identical with Friday and finished 10 seconds slower which is of no consequence.
The base of strength training is progessing well with consistant solid times.
Today is the same course as last Friday. It has some good hills atthe start then some flat, then a couple of hard hills around Leichhardt swimming pools and for those who know the area up Shores to finish. About 14.5kms. On the reaod at 5.30am with the weather a little strange - cool but with a warm breeze. Pushed hard all the way - about half way through it rained very heavily for about 10 minutes - waht a pleasant change.
The splits were almost identical with Friday and finished 10 seconds slower which is of no consequence.
The base of strength training is progessing well with consistant solid times.
Sunday, October 31, 2004
Sunday's Long Run
My usual short/long run of just on 26km - around Sydney Harbour. Starting in Balmain, then over Iron Cove Bridge, over Gladesville bridge and 2 small ones before the long a difficult climb through Lane Cove to St Leonards. The down the Pacific Highway over the Harbour bridge, through the Rocks past te Casino and then lastlt over Anzac Bridge. Very scenic with 6 bridges and very hilly in the first hour.
Usually run it in about 2 hours 7 min but today 2 hours 2 min. very pleased - in fact I have not run it faster - about 4.50 per km pace - which is just about right for what is wanted from this training session. It is not meant to be a marathon pace run and indeed the hills would make it impossible to do at that pace.
Considering the training runs in the last few days (which have all been hard) I was surprised and pleased at the time. My sub 3 hour plan will be based on strength - that is the strength to hold the correct pace throghout the distance and to have as even as splits as possible.
So my training theory will be based more on strength than outright speed - although the speed is needed.
A rest day for Monday - then some thought about the training/taper for Thredbo marathon in three weeks.
Usually run it in about 2 hours 7 min but today 2 hours 2 min. very pleased - in fact I have not run it faster - about 4.50 per km pace - which is just about right for what is wanted from this training session. It is not meant to be a marathon pace run and indeed the hills would make it impossible to do at that pace.
Considering the training runs in the last few days (which have all been hard) I was surprised and pleased at the time. My sub 3 hour plan will be based on strength - that is the strength to hold the correct pace throghout the distance and to have as even as splits as possible.
So my training theory will be based more on strength than outright speed - although the speed is needed.
A rest day for Monday - then some thought about the training/taper for Thredbo marathon in three weeks.
Saturday, October 30, 2004
Saturday : 5km time trial
Yesterday ran a hard 1 hour so I was not sure how the time trial would go today. Before starting I thought it would be very slow and so have a depressing affect for the next few days but as they say if you don't have ago you will never know.
Started off steady but with a good effort - was aimimg to run no slower than last week - that is 20.30 which is below my marathon pace and this is what I am aiming to do from this training session. Ran through 3 kms in 12.05 which was right on schedule - the next k in 3.54 and finished with 3.48 for a 19.47. Was pleased considering the hard session the day before. Steady 5km back home with a few exercises near the end.
Yesterday ran a hard 1 hour so I was not sure how the time trial would go today. Before starting I thought it would be very slow and so have a depressing affect for the next few days but as they say if you don't have ago you will never know.
Started off steady but with a good effort - was aimimg to run no slower than last week - that is 20.30 which is below my marathon pace and this is what I am aiming to do from this training session. Ran through 3 kms in 12.05 which was right on schedule - the next k in 3.54 and finished with 3.48 for a 19.47. Was pleased considering the hard session the day before. Steady 5km back home with a few exercises near the end.
Friday, October 29, 2004
This is my first post having heard today for the first time about the site on Coolrunning.com.au.
I am a runner and in particular marathons. Todays training was a hard run of about 14.5k around the Bay Run in Sydney. The time was 62.30 which was fine - it is the fastes I have run for a couple of months as I am now injury free for the first time in 6/7 weeks.
The aim for the moment is some steady training leading up to the Thredbo marathon on 21 November.
I am a runner and in particular marathons. Todays training was a hard run of about 14.5k around the Bay Run in Sydney. The time was 62.30 which was fine - it is the fastes I have run for a couple of months as I am now injury free for the first time in 6/7 weeks.
The aim for the moment is some steady training leading up to the Thredbo marathon on 21 November.
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