The hard work begins now.

After 4 weeks of getting back on the preverbial horse its time to start stringing together some solid week sof training. Have a 3k TT this Thursday which should be interesting. I think Sugar may be there so hopefully I can stay with him for a few laps.

I have learnt over the last few weeks that to get the most out of my quality sessions I need to take my easy runs as they are meant to be.. easy. The goal is to get the 5k run for gold in good shape, see how I go and then use as a flatform for the reducing my 5k time over the rest of the year.

here's the plan for the next 2 weeks.


29-Jun

easy 10k: Ran in the eveining from home down to Mercy hospital and back and managed to dodge the rain. Quads quite sore from the long run yesterday but thats to be expected. got some good stretching in afterwards.

15min w/up & dn with 3 x 4x400 on 2:00 (2min extra between sets)

The weather really cleared up by the evening and apart from some little drizzle and a light wind running conditions were rather good. Had a good session with the following laps:

82, 78, 79, 77
77,77,78,78
77, 77, 78, 74

I did this session 3 weeks ago and averaged about 2 seconds per lap quicjer than then so things are on the improve.

easy 10k

Ran the 'Sugar and Sass' loop of Kings Park. A wee chill in the air meaning a cold night ahead. Legs tired in the last few k's and a few sore muscles form last nights interval session. Be interesting to see how well I recover before tomorrows night run down at Coker Park. Some good stretching of the quads when I got home is sure to help

3k race (15min w/up & dn)

Had an ordinary run today runnign around in 10.33. Really didn't get into the run and it was over before I realised. Sugar had a great run and was out of sight when I finished. Now I have some-one to chase.

easy 20min jog

Bit stiff and sore today and happy to just roll the legs over and get soem blood flowing.

45min with drills done up a gentle slope

Headed to Kings Park for some drills. Felt sluggish to start but slowly worked up to some smooth running towards the end.

Long run 1:40hr

Ran the second leg of the Perth Marathon relay and put in some good patches of sub-4min/k. Rahter tired runnign back to the start. Spent some quality time on the lounge in the afternoon.

6-Jul

REST

Much needed recovery day after strainign my back putting in the veggie patch at home

3x [600, 2x400, 3x200]

Headed down to the new Athletic tracvk that has been open only for a few days. Bets the crap out of Perry lakes and the finishing straight leaves you with the wind behind you...sweet!Another good solid session. Ran without trying to bury myself in the session. Got rained on seriously again.

easy 12k

Strange old run on the old S&S Royal St Loop. Was plenty stiif and cold over the first 4-5 k's but after 7k's slowly got some good rythm in the old legs. Enjoyed this run.

Masters -1k and 4k

Ran the 1k time trial rather hard and the lungs and airways were burning afterwards. Strangely I massive rain storm started about 2 seconds before the run and finished about 3 seconds after the run. I feel like this was a sign from the gods. I then had about 10 minutes before the 4k in which I walked around and did some more stretches.

Ran the 4k in 14.40. Felt quite controlled for the run and put in a hard effort and was spent at the end. My legs felt fine but I have no pace and crikey I am unfit.

What I l learnt form the session is that I have along way to go. Damn its frustrating


easy 10k jog

Cruised around Kings Park on the trails for about 50min. Slowly moved a bit quicker towards the end.

45min with drills done up a gentle slope

After some advice from J I added a few downhill sprints into my drill program today to get some leg speed up. Felt like Fred Flinstone for a while with the legs spinning beneath me.

Long run 1:30hr

Rather slow old run around the Garrett-Rd loop from home. Really lacked energy principally due to the going to see Borat (classic) the night before and having some thai which was nothing flash. Didnt eat enough and payed for it on Sunday. Still another solid week of training under the belt and I reckon in another month or so I should be getting some Mojo back.