Temp 5k + MP 10k

A coolish moring around the Bay 18 and humidity at about 80% but reasonably comfortable. A strong breeze maybe caused that.

Mission 5k under 20 and then 10k in under 42.30.

Had to push firm on both and managed 19.55 + 41.40. Mission accomplished.

Easy around Bay

Some Mondays after a hard session I do not run but today I did and went very easy and then enjoyed some streeeeetching in the cool overcast morning.

TT : 2 x 10k : 41.50 + 41.45

Just wanted 2 runs under MP which is 42.40.

Temp : a very refreshing 16 with humidity about 60%.

Ran the 5k challenge course out and back with a 10 minute break so that I was fully recovered before starting the second run. Each were under 21 for the 5ks. Reasonably satisfied with the effort but I feel I still have a lot to do before Canberra. They were not as comfortable feeling as I had hoped although I can reduce my pace by about 5 seconds per k and still remain at MP.

And finished off with another 10k at about 4.50 pace for just over 30k for the morning.

It is not panic time but certainly each of the few sessions left before the taper need to be of the highest quality and very focused on what is to be achieved from the session.

No run - recovery

Easy 10k : 40.57

Another cool morning around the Bay with a bit of a chill to the air. Also a strong breeze.

Temperature about 19 with 65% humidity.

As planned cruised the 10k in 40.57 with 20.32 and 20.25 splits.

Rest and no run

I thought with the increase in intensity I should opt to be cautious and balance QUALITY with QUANTITY. So not wanting to risk an over use injury I decided the best training this morning was rest and recovery.

I feel better for it.

But back to high intensity tomorrow. If all goes to plan then I will run a 10k in something like 40.xx and then a firm 5k which might sneak under 20.

Bay 28.19 + 4 x 800

Another cool and still moring around the Bay. BOM says about 18 but humidity up in the 80's. It didn't feel that humid perhaps because it was cool. It was just so so pleasant starting the warm up.

Another session continuing the faster than MP running.

I haven't run a flt out Bay for a month (has it been that long). Felt almost recovered from yesterday so I though a good time might be possible. The last time under 29 was in December at 29.54 so pleased with the time. Then did some stretching and then 4 x 800 in 2.58/2.59. They were tough but controlled to just get under 3.

Fingers crossed things continue to progressas they are and that the peak comes on time - not early and not late. Early is the problem but I think this year I have it close to right.

Tempo 2 x 5k + MP 10k

What a great morning around the Bay. Very very cool compared with the last month or so, low humidity but a strong wind which made the running a bit tough in the exposed sections. The wind was no doubt a small factor in the times.

In the countdown to the marathon I now need more sessions at or below MP - the long slow runs are now just a once a week session. So the intensity is well and truly on the increase.

Splits for the 5ks : 19.56 + 19.55
Marathon Pace 10k had 5k splits of 21.33 and 21.26 (21.20 is exact MP for 5 k)

No run - recovery

Loooong run : 36k @ 5.15 pace

I felt okay to start and it stayed that way all the way. The k's just kept clicking by with no problems.

It was almost the same course as last week with a couple of very testing hills at the end. It maybe the longest run I do before Canberra. Pace was about right although a little quicker would have been more pleasing but after yesterday and the humid conditions this morning I will take it.

10k at MP : 41.55

With a light day yesterday I had the option of no run to 10k at Marathon pace.

I woke up feeling okay so decided on the 10k MP run. This was 4.15 per k pace. I have been running shorter faster and longer slower but I now need to consolidate with some MP runs and then slowly increase the distance as the marathon approaches

Today was the first session for this training. Being fatigued during the week I was not sure what I could manage. It was 5.30am when I started and so it was impossible to see my watch so I set the watch to beep when I was not in the 4.00 - 4.15 range. It seemed to take a long while to get it to stop beeping.

Managed the first 5k in 20.45 and the return in 21.10. Pace would have been 42.30 so mission accomplished. Next Sunday I plan to do 2 x 10k at MP with a 5 minute break in between. There is no reason to do this session again as it can be done and nothing is achieved by doing it again.

Easy around Bay

Fatigued day

Went out early thinking in the warm up - I am fatigued and I am sure I will cause an injury and regret not following my instinct and heading back home. However I pressed on with the session. The slow times indicated I was fatigued and I was relieved to return home with no injury.

I need to just level out the intensity for a week or so or something may give.

The session was to be 3 x 3k and hopefully times like last week. But the splits went backwards at 11.36 + 11.45 - I then had serious doubts about doing another and so settled for 2k in 7.50. A ho hum day!!

I did look at my training diary from last year and on the same day last year I did 2 x 3k at 12.36 + 12.16 and was pleased. So.... I guess I should be very pleased from that comparison.

Another KL: 75.09 : 16K @ 4.41

Felt fine for the first 10k but no doubt yesterdays effort kicked in after that and a 4.35 pace slipped away as the k's laboured along to the finish. Still the program has the pace between 4.40 - 4.50 and yesterday's session was not in the program.

3 x 5k : 19.58 : 20.19 : 19.51

Overcast around the Bay this morning. After I got back I heard on the radio it was 20 degrees and 95% !!! humidity in Sydney. No wonder I was drenched in sweat before the end of the first 5k.

Felt a bit heavy in the legs from Sunday so all around 21 would have been fine.

Eased off on the second as I would have been happy with a MP time of 21.15. Thought the third would certainly drift out to that time but not so.

Will I get 3 under 20 before Canberra???

Long Run : 34k @ 5.03 pace

Went out with JD, Tess and Clairie on a Striders course around Concord. Very well led and paced by JD.

We went steady all the way and enjoyed the change in the weather about halfway through when a cooling breeze came up and some light rain. Just on 34k at about 5.03 pace. A good solid hit out to start the last serious 3 weeks of training before the taper.

5k Challenge : 18.35

Last month 19.23 and then I think I had said if my fitness continued to improve I might get down to 18.45 - so pleased with the effort. The splits were a bit eratic but I had decided to go out reasonably hard and also there may have been a little of Thursday's effort still in the legs.

Splits 3.37, 3.43, 3.39, 3.44, 3.50.

Lest hope for some continued improvement until the next challenge and the last one before Canberra. Maybe if the planets are all aligned I might be able to give the 18.14 PB a threat.

Easy around Bay

3 x 3k : New level 11.30 : 11.35 : 11.36

Out early in the dark but not cool. I was not sure what session to do as I wanted to be fresh for the 5k Challenge on Saturday but I also wanted a hard session.

Decided this session would push me but I may also have something on Saturday. I did this session on the 9th February when I got all 3 under 12 minutes. I wasn't sure what would happen today. The first one was run in the dark so I had no idea of the pace I just kept pushing it knowing I had 2 more to do. Amazed at the time. Went backwards from there but not by much.

Strength/speed seem to be moving along in the right direction as the training for the Canberra moves into the serious last part.

AK run : 16k : 73 minutes @ 4.33 pace

Very fatigued so I thought a huge crash and burn or maybe a DNF for the session.

At the moment if you are out of the house at 5.30am it is dark but certainly not cool yet. The humidity is there and then starts to rise quickly as the sun starts to rise. It was no different today and no breeze.

I tried to ignore the fatigue and just pressed on and on and on. Managed to finish the run in a reasonable time. Felt like I had just had a shower at the end the sweat was just dripping and dripping. Cooled down with same stretching which felt great or perhaps it just felt great to stop.