Wednesday, November 30, 2005

2 x 5k

I haven't done this session for months and I knew it would be slow and hurt. In my dreams I wanted to run them at MP being 21.15 each. Reality said it would be much slower and I was expecting 22+.

21.48 for the first. Expected the second to blowout howver managed 21.34 with each being steady the last 4.15 so no gut busting sprint at the end just to make the time. The idea is to feel the pain the whole way by keeping on pace not to make the end time with the sprint at the end - that approach defeats the purpose of the session.

Still a lot of work to do on speed but patience with the build up.

Tuesday, November 29, 2005

22.6k :1.53.51 : Steady maintenance

After a brutal session at the dentist yesterday morning and then suffering most of the day with a swollen and sore mouth (the day was however brightened with one of my regualar telephone talks with the cheerful and happy AK), chiro in the afternoon and then a long SMC meeting in the evening so I thought I would be saved from a choice this morning - that is it would be raining so heavy nobody would be expected to run and I could give it a miss.

However at 5.15am there was no rain so out I went. Wanted to to 2 laps of the Bay with the canal etc with each being even and as close to 5k per k pace as possible without using GPS - just wanted it to be comfortable not forced. First lap 57.04 and only seconds behind pace second lap 56.47 - just perfect for the planned sessions intensity. So close to 5k p/m pace it doesn't matter. Saw AK and Truckie who appered to being doing some serious stuff as the Truck said they could not stop. Will catch them Friday for the usual cruise around the Bay.

Monday, November 28, 2005

Sunday, November 27, 2005

Just thought I would add this - still trying to get on on the right

GNW - Trail Run

Thought I would do something different this morning. I live not far from the Great North Walk as it passes through Hunters Hill. Thought I would run up Victoria Road, over Gladesville Bridge and then pick it up. About 4k from home I picked it up.

Because of time I thought I would make it to Lane Cove National Park and then head back.
Once on the track it is tough slow going and the surroundings are so peaceful as it wonders along the Lane Cove River.

I knew the walk runs through Buffalo Creek Park as used to take the kids there when they were young. Ran through it following the signs then hit the single bush track again. Kept wondering why the river when it appeared again was on my left and should have been on the right as I was heading north to Lane Cove.
Took that thought out of my head and just kept moving through the ruggered terrain - then came to a flat rock with water running over it which looked familiar. Nah I say - yes it was - I was back at Borina Park where suburbia ends and the real bush track. So some where at Buffalo Creek Reserve I managed to turn myself around and head back along the track (sounds like what happens on other parts of the GNW) - I think I had just run without knowing it.

Still a mystery as to what I did so I will enjoy my next run to see what happened and then try to make it to Lane Cove National Park.
Overall about 2.10 hours of running and about 19k travelled. Thoroughly enjoyed the change from pavement pounding and really so close to home that will have to work out how to incorporate it as a regular part of my training. The weather was overcast but dry when I started at 5.15 am but by the end it had started to rain which continued the rest of the day.

Saturday, November 26, 2005

CR 5k Challenge

No real plan except to run firm and see what happened. All I knew was that it would be slow. Missed the 22 minute group start but went anyway a long last. Felt okay and was at the front by 1j or so - then waited for the wheels to fall off - past 2k in aboout 8.10 this was very new territory for me of late. Backed off and steadied to a couple of 4.10ks still showing speed that at the moment I don't deserve to have - finished with off with about 4.00k for 20.30 or so.

Suprised at the time thought 22 would be a push. No injuires and a slow jog back with Queen_Bee.

Friday, November 25, 2005

Easy around the Bay + 8 x 400

Again easy around the Bay for 7k with AK and Truckie. Needed to test my speed - by my calculations I should be able to do 400m repeats in just under 90 seconds when my speed is on. Did 8 x 400 and they were all in the 96/95 range. I knew with all the endurance running some short distance speed had been lost. About where I expected to be and I will slowly work on speed and it will come.

Thursday, November 24, 2005

Easy around the Bay

Easy measured 10k in 49 minutes. Steady at just below 5 m/k pace. Just a maintenance run.

Wednesday, November 23, 2005

Mixing it up

Ran a steady lap of the Bay with a 4k block in 20.20 - which is the speed I wanted. Then did 3 x 1600 (1 mile) with one minute recovery - 7.07, 6.52, 6.49. Right on pace - which was hard but not difficult - however it does equate to 4.15k which suprised me that it felt okay maybe even comfortable. Mainly because I have done no speed over the last few months and it is only 10 days since running the 135k GNW and I know I am not fully recovered from that.

Tuesday, November 22, 2005

Day 2 of week 20 to Canberrra Marathon

No not really into any serious training just the usual cruise around the Bay and canal in about 56 minutes for the 11.3 k.

Day 1 of week 20 to Canberrra Marathon

Got right into training today with a sleep in and rest.

Sunday, November 20, 2005

SMC : Half marathon

According to my calculations 20 weeks to the Canberra marathon but whose counting - just long enough for a slow sensible progam to start. May start some structured training this week even if it is recovery and maintenance - I will set up a long and short term program with the schedules worked out a week in advance to that I can set goals and have sessions that work towards reaching those training goals.

Ran the half with AK at a very firm but managable pace. Taking into account the hiils in the course we maintained a vert steady pace to finish in about 1.41.40.

Wednesday, November 09, 2005

Easy around the Bay

After a couple of days off I feel rested but had a late night last night - a dinner with 'Team Dog'. So even though I was rested I was tempted to stay in bed but the weather looked to good not to enjoy. It looked good but was very humid and uncomfortable. Ran the Bay plus the canal and as usual the time 5k course just to see how things at the pointy end are going - ran it in 21.51 with a push in the last k for 3.58. It has been a long time since I have run under 4 for a k but then again speed has not been a focus for sometime.
Just want Saturday 6.00am to come and get the waiting over.

No run : too wet he says

Monday, November 07, 2005

Sunday, November 06, 2005

Bridges run : 26k about 2.25

Same run as last Sunday. Kept it steady all the way. Battery gave out on the watch part of the way through but knew the time I left. A bit faster than last Sunday but I was just trying for some time on my feet. No injuries no niggles so all is looking good for next Staurday.

Saturday, November 05, 2005

Friday, November 04, 2005

Around the Bay

Same run as yesterday but that I would push the 5k course to just see what speed was in the legs. Surprised at a 21.52 with the last couple around 4.05. Stated off very slow but seemed to build up some speed after 2 ks or so. Cruised back past the pool and up Shores.

Thursday, November 03, 2005

Easy around the Bay

Felt fresh though I know I am not recovered. Went for a very easy Bay run - again time the 5k course - thought it was easy but through in 26.15 - stupid stupid as it was too fast and for no reason but it felt comfortable. It was humid by still great to feel summer.

Wednesday, November 02, 2005

Tuesday, November 01, 2005