Long run

Met up with the Biscuitman at Pechey Rd for some more hills. We ran down in to the valley then up Anaconda, across the creek, up the City Views and and down the valley again. Next up was the Devils Highway followed by the nasty steep TES (Thorne Extra Special). By this time tiredness was setting in but we were heading for home. Ran down the City Views Hill, up Heart Attack Hill, back up Costa and then back on the bitumen for the last 1k uphill to the carpark.

Despite a few showers the day was great for running and as always its just plain enjoyable to be in the hills. Despite doing hill repeats the day before and having rather sore gluts I ran ok today. Was great to have some company today. BM was strong on the hills despite not doing to much hill work recently.

Net week retutning to the hills but may run a little more to the east on some slightly less steep hills. All up 23.5km @ 5.29min/k

State 5k: 17.57min

After a wild night of weather I was suprised and very relieved that a calm day greeted us this morning. Ran quite well and with the exception of the 2-3km split which was consisted of the turnaround and a few hills managed to hover between 3.31-3.35 min/k.

My heart rate seems to get to its max at about 500m and then stay relatively level for the race. I think the next race I might try going a little faster to try and pick up 5-10 seconds.


All in all 17.57. Quite happy with this and considering I have a had a few weeks of inconsistent training due to work committments, a 19 second improvement is not too bad.

Next race is the Freo 5k in 5 weeks time. Been back for 9 weeks now so its time to unleash a greater training intensity.

6 x (4x200m) on 1min 15sec extra between sets

Headed down to the track but as the track was booked I had to head down the grass track at McGillvray oval. Fairly steady run, a little tough but never dug a real deep hole. Good session to get the body used to some hard work and the lungs working. Ran all at 3.20 pace.

A few intervals at 5k pace tomorrow then a few light runs before Sunday.

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.