2010, Gathering momentum

After a weary last few weeks of 2009 and a calf strain I have come good and now starting to put some good training times in and recovering well. Seem to be finding the right balance of life at the moment. Looking forward to the next race at Pt Walter, the home of my 5k PB some 4 years ago.

Consistent, grr

Pretty nice weather for running although a little wram and humid. Ran 18.06 which is about the same as the last 3 5k runs. Lacked poer on/off the Windan bridge which cost me and although tthe effort was good I struggled between 2.5-3.5kms, something to keep in mind fo rthe next 5k race.

Well thats the end for the road races (and that Crappy Windan bridge) for the rest of the year as I settle into being a lap-monkey. Another 5k planned for next week so it be interesting to see how I go.

Long Run

Quite a still and warm morning for running. Headed out early from home via south perth, uwa, mosman park and then cut across to the coast ending up at Cottlesloe. Total of about 30km at around 4.30min/k pace. Rather knackered at the end due to the run and the hill repeats from Saturday morning. Caught up the Original Simon and J at John Street Cafe for a good brekkie which I actually think may be the best brekkie in Perth.

Another solid week under the belt. A hard session on Tuesday down the track then a more relaxed week ahead of the Peninsula run. Congrats to Sugar who got reward for all his hard training on Friday.

Barmy night classic 5k

Tough old eveinign for runnign with overcast, hot and dry conditions making running a challenge. Headed out at a steady pace but after 1k I got blocked in a skins-wearing f$#$wit so had to push my way through and after hearing a few choice words from behind I decided a few quick steps were required to open a gap. Happy to get to the drink station at about 3k as my mouth was so dry. Finished relatively strongly but did not have allot of desire to bury myself and kept a steady effor tot the line and finished in a nick over 18min. My skins -wearing friend finished some 5min latter...fool.

Ran back to the start with Sugar (good luck this Friday) and Sass (a great 2nd!) for a good nights training effort.

6x1km - good VO2 max session

Got up early and headed out to beat the heat in Paraburdoo. Ran 6x1km with 60-90sec recovery un an undulating course. Real tough session adn something I have not done allot of. The last 90 seconds of each interval was deep into the red zone and I know this is where all the benefit is. Was damn happy to finish. Hopefully the benefits of this training will coem out ina few weeks.

15x400m on 2min - I am munted

Last night it felt like sour dough and treacle. My legs felt pretty good actually but my energy levels were low. I averaged just less than 1.20 but the pace was a little sporadic with some at 1.16 and some at 1.24. In terms of hardness it was a Borg 18. Afterwards I was dead to the word and had to put my feet up and lie down to get some blood back to my brain again. Needless to say it was an early night.

The reason. I think that the last two nights I have some poor sleep (again last night) due to midnight drop-offs at the airport and the fact that half of the nocturnal bird species seem to have taken residence next to my bedroom window. This morning’s recovery run was quite slow but with a good sleep tonight I reckon I will be up for a good session tomorrow.

The end of a solid week

Been a good solid week with around 90k clocked up. At Rotto last Sunday I ran 18.16 which was good enough for second. Actually felt good for the race but the hill in the middle of the course really killed me. Thursday saw me down at Coker Park for the 3k. Clocked 10.17 which is 20seconds than last tiem a few months ago so heading in the right direction. Sunday was a 2hr long run in hot windy conditions. Completed 26k @ 4.28min/k.

Have today off but with a bike ride added instead. From now on Monday and Fridays are going to have 1-1,5hr rides added to them for recovery in the mornings and then a run in the evening. Got a few hard weeks ahead whcih should toughen me up for the Peninsula 5k.