Sherpa Required!

After an inconsistent running week due to being away for work. Returned to the JF for an attempt on 1000m of climb in a run. Ran the same loop as last week with the City Views, Devils Highway and TES to start and then heart-attack hill added to the end of the run. Finished very sent but know that this type of work will and does make me stronger.

Hopefully my quads will recover allot better than last week which were beaten up for 3 days after.

1000m Ascent..almost

Headed tO JF to run the hills I have missed for so long. Was trying to run over 1ooom of acend in 1.40 but managed 860m instead. Ran the City Views, Devil's Highway and TES with the Costa Tzu added for flavour. Great run and now my VMO's are paying for the experience. Total 19.6km's.

Light Intervals, and beyond

Met up with Sugar who looked fresh after his week off down south. A easier session planned to adjust the body to 5K pace but with stressing the body. 6x200, 4x400m, 6x200m on 1min and 2min. I reckon Sugar is in for a beauty on Thursday.

Felt relaxed for the session but there was a tendency for the legs to want to move a bit faster and the lungs work harder as well. I'll have to leave that for Thursday. Had a massage yesterday so the benefits of that should kick in tomorrow.

Beyond: Over the next few weeks I have another session of hill reps to work on my core strength and running form. Total k's should start o hover around 80k fo rthe next few weeks.

18.06..Good first Effort

Had a solid run this morning which I am pleased with. The official results say I ran 18.16 but my watch read 18.06 so I'll stay with that. Great morning morning and despite the shitty course (running on/off the Windan Bridge 4 times) I ran fairly solid. My last k was the fastest which gives me confidence in the State 5k in 3 weeks time to both start a little quicker and bring it home a little further out.

Biscuitman was running so fast our there there were crumbs all over the path! He's in great form (mental note..get fitter before racing that guy!)

Have another 5k latter this week on the track so hopefully sub-18 may be on the money.

First Test: Run for Gold (fools gold!)

This is the first 5k of my new program to runa scorching 5k by year;s end. Not expecting too much in terms of time but interested to see how the body is going, drawing a line in sand, so to speak.

Tuesday; 12x400 on 2min with JR

The days of standing recoveries are no more and no breaks between sets either, 12 of the best straight up. Tough session but held between 77-and 80 per 400 for the journey. last 3 were definitley lung busters.

Wednesday, 12k easy

With a need to get soem more hills in my running diet I headed to Darlington for some hill work. I grazed the down-hills and chewed up the uphills. Happy with run and as always runs in the hills rock. Got about 500m of ascent in on the run.


Thursday: 10k with 4x2min @ 5k pace

Felt a little stiff and sore after Tuesday effort. Ran 3.22, 3.32, , 3.32 and 3.30 for the 2min surges so defintley have the speed in the legs, it will be really a factor of endurance on the weekend, which I have hinted in previous post may be somewhat lacking... lets see!

True love...(of speed)

Not to be outdone by Sugar and his canary yellow shoes i though I better get in on the act. This now makes me a 'Track-boy' meaning that I will spend most of my training time strecthing and warming up without really doing anything.

Building a base

Week of 13 July: The next two week are a little lighter trying to freshen up for the Run for Gold 5k. Hoping the next weeks I may show some speed endurance but as J commented this is generally the last thing that comes on. Still emjoying my running and knwo that decent run won't be too far away, I reckon another 6 weeks.

Monday -rest

Tuesday: 15min w/up & dn with 6 x600 on 3:00 + 6x200 on 1:15.

Headed down with old man Sugar to the track on a wonderful night for running and far better night than the week before. After good warm-up (which went by quick after lots of running jibber-jabber with Mr S) we hit the track. Worked my way into the session with Mr S showing his strength in the 600's. After 2 minutes break we got stuck into the 200's and I really felt my legs moving quite quicly with the last repeat done in 31sec. Look out Usain!

Happy with session and I will look forward to see if I have any speed on my 30min tempo on Thursday.



Wednesday: easy 10-12k

Easy and slow 10k around Kings Park. Pretty tired and flat after last nights effort. My old coach Pat Carroll used to say that if you run well after an interval then you didnt run hard enough during the interval session. Looking forward to tomorrow.

Thursday: 30min tempo @3.55min/k (15min w/up and dn);

Had a good run last night is rather windy conditions. Gave an even effort but the wind was strong so the pace varied dependant on the course of the road.
Very happy with pace and felt better as run went on. I reckon I would have had 10 more minutes in me if I had to run any further.
All in all been a good week running wise and something to build on moving forward.

Friday: easy 20min jog

Relaxing 20min around Kings Park. Legs a little heavy after the first massage i have had in a long time.

Saturday: 1hr 40min lonng run

Caught up with Sugar for my first hills run in along time. Great to see some of the old gang from when I was a hill's disciple. A lovely morning although suprising chilly. Good to run with Sugar who always has some interesting knowledge and its good to throw some ideas around on the road. Sugar was like a mountain goat up the hills but I maanged to keepup with some faster downhill running. The massage yesterday and lack of real leg strength definitley made for some slogging up the hills. Ran sgtrongly down the hill to Darlington. 21.3kms @ 4.35min/k; Ave HR 150
Sunday: