Thursday, December 30, 2004

15.4 : Thursday 30 December : Bay run + 5 x 800

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.

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.

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.

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.

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.

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.

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.

16.7 Monday 20 December : No run

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.

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.

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.

17.7 Monday 13 December : Rest

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.

Monday 6 December : No run

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.

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.