Warm up + 5k Challenge

Bay run to warm up 29.08. Then paced JD to a PB in 20.50.

More speed ?

Bay 29.24 :
3 x 400 each about 88 :
3 x 800 each about 3.05 :
3 x 400 each about 88.

A firm session and good times considering the sessions over the last few days. Need to get the 800's below 3.00 in the next few weeks and the 400's down to 85's and below.

Some speed

Bay in 29.11 - I thought it would be slower than yesterday but not so. Then then the hard session 3 x 3k - I thought 3 at 12.30 would be fine. Then struggled ? with 12.15, 12.11 and 12.08. Very surprised at the times and much quicker than 12th December session. Fitness level is moving in the right direction and with a steady increase.

Long and mixed

Bay in 29.36 - felt like it would be quicker. Then an easy lap of the Bay with JD, AK and Daz - they then peeled off and headed home. I pushed a hard 12k to finish - just over 30k for the morning.

No run

Christmas Day : 26k : 2.25

The Sydney CR's run the Bay in the morning. For various reasons I didn't attend and instead ran 26k over a number of Bridges around the Harbour.

Christams Eve : Bush Run

Wet and overcast. A bush run for about 3 hours along the GNW around Lane Cove/Ryde.

Another KL: 74.24

A lot to do today so I was out at 4.45 am and finished in 74.24 which was fine as I just wanted a solid hit out in about 75. It is a challenging little 16k exact and at the moment I am happy to run it a couple of times a week. It beats 2 laps of the Bay as it is just that little longer and has a few hills that keep you interested.

Some speed

Bay 29.05 : 5 x 200 (41's) : 5 x 400 (85's). The 200's were slower than I expected and the 400's faster? All was firm/hard effort but felt fine.

KL : 71.58 *

Felt reasonably fresh after the 2 sessions on Tuesday. I was not looking forward to this run as it was going to pushed and I knew it would hurt the whooooole way which it did. Almost 90 seconds faster than last Saturday (thanks AK for the 3 x 5 session earlier in the week). I was very pleased to see the top of Shores and the finish.

Didn't have time to take in the weather but it was humid.

Easy Bay x 2

A wet morning around the Bay but very pleasant if you dresssed for the weather. Where is summer?

It was recovery as I did do 3 x 5k yesterday in the afternoon. They felt okay it was this morning that I slightly felt yesterdays double session.

5 x 2k

Just a dash of speed on the menu today. I was surprised that it was digested much better than expected.

The program said 5 x 6 minutes at 4.30 k pace but .....

Ran a 3k warm up in 12.30 and felt good. Then 5 x 2k and I expected to run about 8.30 for each repeat but also thought I would push to firm/hard but not flat out and see what would result. Kept the running relaxed and not tense and was thinking about form - splits 8.11, 8.08, 8.03, 7.56 & 7.45. Easy back and some stretching.

Bay run : 28.54*

Felt okay so continued with high intensity even with the half yesterday. Pushed and ran under 29 for the first time since very early this year. Then 4 x 100 : 4 x 200 : 4 x 100. All going very well.

SMC : Half marathon : 1.41.xx

A steady run in resonably pleasant conditions for Smitho in December.

KL again !!! : 73.21*

This one loop is 16k and is just the right distance for a solid workout and so I was up very early and had this over by 6.00am. I was not sore or fatigued from yesterday but I thought I would struggle to go under 75 but just kept the HR at about 145/150 range and was suprised to hold the pace to the end.

Mixed morning

Cool, overcast and a sprinkle of rain around the Bay with a slight cooling beeze.

I need to continue on with the increased intensity so a Bay run in 29.13 (4.12kpm): 4 x 800 each in 3.07 (3.53kpm) : 4 x 400 each in 89 (3.42kpm).

KL again ! : 73.35

KL again and pushed to the max - down to 4.36 k's. Need to get down to a 68 minute loop by mid February. It was very humid today and no cooling breeze.

KL and easy

Yep the KL course again and had the pleasure of running with the K in KL and Dazza. It was very very easy pace with some very pleasant conversation along the way.

3 x 3k

A cool, cloudy and windy morning around the Bay but pleasant. The need for some speed is back so I did this old standby session but knew it would be uncomfortable.

Thought just over 13 minutes would be fine but as all runners are you want to go faster. Pushed firm on the first and did not look at the watch : 12.43 then 12.28 and 12.12. Good enough for December in prepartion for Canberra in April. I have peaked too soon before and I hope to manage that aspect bette this time. Patience.

Recovery ++

A very easy 5k out past the swimming pool. The legs felt a bit heavy. Did some stretching at the park and the hit the 800's to add some excitment to the morning. Expected to struggle to 3.20's managed all at or slightly faster than 3.07 - just goes to show that sometimes how you feel and how you run are not always the same.

I great morning be be out and around the Bay - I can feel the holidiays are just around the corner.

Compulsive addictive ! Never!!

However having found a little challenging route (now named KL for Karin's loop) I decided that if I enjoyed it on Saturday then doing it twice would be double the fun. So I did 2 laps this morning - all up just under 32k in 2.38.28 just below 5 mpk pace. Just what the schedule had penciled in - well almost.

Then an easy Bay run just as the sun was setting with a cool breeze for a very pleasant end to a weekend with more running than usual.

Yes a Saturday morning run!!

The expected operation yesterday did not take place because of an infection but some internal tests were done while I was in the operating theatre. So I was home early in the evening with no stitches but very uncomfortable in some parts - managed to get the water works working this morning although quite painful and so decided I would celebrate with a run.

Yesterday Auntie guided me around the Bay but with many additional hills and so I thought I would give iy a hard bash. Just on 16k in 74.55 - just under 4.40 pace. It is a solid little run and I enjoyed it.

Very easy 15k

Firm around the Bay x 2

Bay x 2 in about 31.3o each and 5 x 400 in 88 each. Solid considering I have done no speed work for most of this year.

Easy around Bay x 2

No time no heart rate moniter - just very easy.

Update

With summer just started I thought it maybe time to start the blogg again.

I finished the GNW 100 miles in 34 hours 46 minutes and was very pleased. I still think back and cannot believe that I completed the 100 miles or 175k and kept going for 34+ hours - it all seems like it didn't happen to me or that I couldn't have possibly done that. Anyway that was a few weeks ago and I finished with no injuries or niggles and have had a good steady recovery.

What's next well maybe the Coastal Classic 12 hour at Gosford on 6th January - it seems certain unless something unexpected happens to change the plan. Definitely NO 6ft track this year as I want to be fresh for the Canberra marathon. For the last few years I have had very disappointing results in 2007 I would like to give it my best shot at a good time.

I started this week with some preparation training but that will be interrupted with hospital on Friday - not sure how long I will be in (hopefully a few days at the most) or how long I will be out of running. Non running issue that needs to be fixed.

Today once around the Bay fairly fast and 5 x 1200 at 4 mpk pace.