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.
Sunday, October 31, 2004
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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