Easy run

Ran from South Perth, across the causeway, and then up through to Kings Park and home. Leavign at 6am seems to be just about right a the moment, but considering we have still a few months left of summer, I can see some earlier starts on the horizon. Run went quite quickly, 12km @ 5min/. On another note, booked flights for Weston Creek half marathon on March 8, 6 weeks before Canberra. Now onwards and upwards...

VO2 max session; 6x3min HARD; 90 sec SR

Well that was one tough session. I am rather tired at the moment with a mild headache. Pleased with session although may have run a little slow in the first 3, although into a slight headwind: 3.27min/k; 3.30min/k; 3.30min/k; 3.20min/k; 3.20min/k; 3.23min/k;

All in all a good session and another 'run in the bank' for Canberra. Total for day 14.65kms

Easy Run

Another fine and slightly warmer day greeted 'the gang' this morning. Sugar took us a merry loop through Kings Park, along the foreshore, and then up my secret track back to the Zamia cafe. 10k @ 4.39min/k and feel quite good. Shoes arrived today, some sweet Trance 8's and Axiom 3's.

Recovery Run

With a warm day due, headed out early and ran from home to City Beach along the City-to-Surf course for 10k @ 4.55mkn/k. A quick swim followed by breakfast rounded out a pleasant morning. The end of the first week of training and happy with efforts and imporovement this week, next week will build on this good start.

Long run 2hrs

With a late 6.30am start time, due to Sasssy's late night shernanigans, I met up with Sugar and Sassy for a 2hr run from Darlington, down to Hovea, up through tthe nation part with a loop along Park Rd and back downhill to Darlington. Finished with 25.2kms @ 4.44min/k feeling ok. Its my 4th 2hr run and the easiest suggesting that some endurance is returning to my body. Next week long run 2hrs 15min.

Easy run

Heaed out this morning for an easy 10k along the trails of Kings Park. The ghosts of puddings past came back to haunt me early in the run, with numerous stops for the call of nature. The week causht up with me and althouhg I am not sore they are tired and I am also. I feel an afternoon nap will take care of that. 10.3km @ 5.35 min/k

Xmas Day Tempo Run

A beautiful Perth morning greeted myself and Jacinta this morning as I headed out fior a tempo run with Tuesday's 20x400m repeats still in my mind. It was going to be an interesting run. Slow 4k warm-up from the WMAC clubrooms to the Bayswater rowing club, then off for 40min (20min out/back) towards Garrett Rd bridge. Jacinta rode alongside giving water when needed, an invaluable help. Went out conservatively but slowly picked up and returned 15 seconds faster than went out. Ended up 10.31km @ 3.54min/k pace. Very happy with run. 4km warm-down and now into the Xmas presents!

Easy Run

I had to tie a tow-strap around my ankle and hire a tow truck to get my arse out of bed this morning, Headed down to the South Perth foreshore on a cool and fantastic morning. Headed down for a loop of the river, running mostly on the grass. 10km @ 5.23. legs somewhat weary and flat but as would be expected. Caught up the gang for a coffee (or two) afterwards.

20x400m on 2min

Well another cool and windy evening greeted me down at the track. Met Simon and the 'gang' down at Perry Lakes and the 20min warm-up (3.63km) went quickly as Todd Ingraham regalled us of his Berlin marathon stories and his excellent result (2.23). After some stretches and strides I set off, knowing that around 1.24/400m would be around 3.30min/k, my 5k pace.

Here are my times per lap:

Laps 1-10: 1.20, 1.20, 1.20, 1.20, 1.21, 1.19, 1.19, 1.20, 1.19, 1.20,
Laps 11-20: 1.20, 1.19, 1.21, 1.19, 1.22, 1.22, 1.22, 1.24, 1.25, 1.22

I ran the first 10-12 in good control concentrating on a relax breathing and relaxing my shoulders. From laps 12-17 things got tougher although I managed to maintain my breathing/stride cadence. The last 4 laps were not much fun at all, with the last 100m of each lap (into the wind) a real grind.

I finished the session feeling stuffed. My legs felt heavy but after a 20min warm-down (3.83km) they felt allot better. Overall I am really pleased with the session and am now intrigued as too how my body will react to the work in a few days time, especially on Thursday when I have my tempo run.

Easy Run

After a chat with J on sunday I now have a program for the next month. Started today with 18 weeks to Canberra. Caught up again with Sugar and Sassy for an easy 50 minutes around Kings Park, followed by coffee. 10.3km @4.52min/k

Easy Run

Headed down sunday evening after an afternnon nap for a recovery run. Completed 9.1 km @ 4.58min/k. Legs tired but not sore.

Long Run

Caught up with Sugar and Sassy for 2 hrs on what turned out ot be a cool yet humid day for running. We proceeded from Darlington to the top of the zig-zag and back in 1,55 for 24.3kms. Gave my quads some hard work and gave myself a little at the end. All in all a pleasureable day

Recovery day

Today is the day for the body to absorb the hard work for the week and grow stronger. Having said that I am catching up with an old mate, Matt Cobb, and we are off for a ride this afternoon, another chance to strenghten my girl-like quads. Today is also my last day at work for over two weeks, so an ideal opportunity to start thr real training for the Canberra Marathon is some 16 weeks time.

40 min Tempo

After lasts weeks 30min tempo run at 3.51min/k pace and the resulting feeling of being totally f%#ked, 40 minutes of the same pressed hard on mind this mrning as I prised myself out of bed.

i met up Simon this morning and made a packed to myself to listen to my body and try and run on even effort. Well to be short, a wicked run... 10.4km @ 3.52 min/k pace. Finished pleasantly tired. This was a big confidence run and some of the form of 3 months ago may be showing signs of returning.

Recovery Run

Easy 50min this morning along the grass on the South Perth foreshore and a lap around Henderson island on a glorious Wednesday morning. Completed 9.3km in 50min @ 5.23min/k.

First interval session

Decided to ease back into some intervals with 6x2min, with 1min JR. The legs were quite heeavy after the City Beach 4km on sunday. Headed down to the Mts Bay Rd foreshore. 3.45, 3.37, 3.26, 3.26, 3.33, 3.35 pace... nothing too flash but a step in the right direction. In better news I have a new coach, Jackie Fairweather, dual world duathalon and biathalon champion...very happy.

It begins here...15/12/2008

An early morning 5.45am start and completed 12.3km, 10.3 with Sugar and Sassy around Kings Park. Legs didnt feel so bad and the signs of some running form are slowly returning. All bodes well for the next 3 weeks as I ramp my training for some serious training at the start of 2009.

Went out for an easy 30min along the Mercy hospital foreshore, ran ok with 6.3km @4.38 pace. Left calf a little tight on return.. strecthcing must be a priority