Long Run 2.15

Another calm and balmy morning greeted me this morning in the hills. I decided to run the Brooking Hill loop I completed with S, S and S, but in the opposite direction. Managed to catch up with Terry how is also off to Boston this year. Had a very relaxed run that I enjoyed, even with only my own thoughts for company. Never really pushed at all and finished with 28k @ 4.55min/k ; ave HR 137bpm. The next few weeks the long runs go to 2.30hrs and together with some intense interval sessions should make for some interesting running (and reading hopefully).

Easy run

On a rather balmy old morning (going to be 40oC today) I ran from Cinti's house to home around the river mostly on the grass. Had to stop for a few drinks on the way. 10.69kms @ 5.21min/k. Looks like it may be a little cooler tomorrow so may run in the hills...still undecided.

Hill Repeats 12x1.15min; Jog Down recovery

Had a decent session this morning really concentrating on ‘toeing off’ and ‘running quiet’. I try to use my gluts more and drive from my legs. I am finding though (at time) without a concentrated mental effort I do loose my form and my torso starts rotating and my legs loose cadence. I am coming to the realisation that more ‘core strength’ may not be up to scratch. Ran most of the repeats at 4.15min/k pace. Total 13.19km's

Recovery Run

Headed out on a good morning for running although a little stiff after lasts nights session. Ran 10.66km @ 5.18min/k; Ave HR 138bpm, a little high but the Hr monitor was playing up a little. A lot better than last weeks Wednesday run though. Rumour is that Sassy and Sugar are leaving me for a week, so it looks like a solo long run this Saturday.

VO2 max session: 1, 2 ,3, 3, 2, 1 session, 90sec JR

Another sesion out of the way. Ran quite solidly and evenly over the session. Finished strong. Ran the intervals from 3,00 to 3.10 pace, with Ave Hr around 176bpm and max at 181bpm. Total 13.76kms. After a few minutes resting after the session I felt fine but about 10minutes into the recovery run things went downhill and i became very lightheaded, cold and faint. Collapsed into bed.

Easy Run

Caught up with 'Original Simon' this morning on a cooler yet humid morning for an easy trundle along the South Perth foreshore. As always we solved most of the worlds problems on our run. 9.47km @ 4.58min/k; Ave Hr 129bpm. Interstingly enough all the sleep I had over the weekend must have paid off as my resting HR hit an all time low of 43 this morning. Either I am getting fitter or am on the brink of a coma.

Recovery Run

Headed from home down to Floreat and had a nice swim. The run was relaxed and I was just happy to amble down to the beach and enjoy the quietnees of the morning. Met up with Cinti after her ipressive 40min run and we heaed back to Subi for brekkie and coffee at Cafe Cafe. 10K @5.32min/k; Ave Hr 125bpm. End of third week of training with just over 104km run. Next week is an easier week before I start my marathon training with 14 weeks to go.