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.
Monday, October 26, 2009
Thursday, October 15, 2009
New training partner..dingo Dan
Legs were a little sluggish earlier in the week but as the week as dragged on the legs have worked there way back, and this morning had a little more zing.
Been in Tom Price this week. I had 15x30sec hard/easy this morning and after the first few heard the pitter-patter of paws on the road behind me. Old Dingo Dan was trailing 10m behind me with a look of 'What is that crazy dude doing?' on his face. After a few more intervals Dingo Dan lacked the focus to follow through on the session and wandered off into the bush.
To all those running Rottnest on the weekend, stay strong. I am over for the for the 5k. I hope to see Pb's in your eyes after the race.
Been in Tom Price this week. I had 15x30sec hard/easy this morning and after the first few heard the pitter-patter of paws on the road behind me. Old Dingo Dan was trailing 10m behind me with a look of 'What is that crazy dude doing?' on his face. After a few more intervals Dingo Dan lacked the focus to follow through on the session and wandered off into the bush.
To all those running Rottnest on the weekend, stay strong. I am over for the for the 5k. I hope to see Pb's in your eyes after the race.
Sunday, October 11, 2009
Long Run
Caught up with Original Simon who kindly road the bike as I did my long run. the compnay and conversation helped make the run go quickly. Total 20kms @ 4,24min/k pace. fElt quite good today despite sore hammies and bkac from gardening all Saturday. The long run rounds off a really good week of runnig, possibly my best this year. With a reduced volume of runnign this week I am looking forward to the Rotto 5k.
Tuesday, October 6, 2009
VO2 session
A wicked morning for a run with cool calm conditions. Had 2x4min, 2x3min, 2x2min, 4x30sec, with 1min Jr between each interval. Ran from the Clubrooms out to Maylands for the warm-up and then headed out east for 2x4min befroe tuning and retuning to the WAMC clurooms. Very happy with the run and despuite a few bumps in the path was able to run 3.30min/k or below for all of the sessions. The last 2min interval was a realyl lung buster but a good session and the start of a round of 'speed endurance' intervals I have planned over the next month. A good confidence booster and with another tough 15x1min session for thursday, these sessions should set me up well for Rottnest in a few weeks.
A cooler morning in Tom Price lead to a good early morning session. Had 15x1min with 1min SR. Realy worked in to the session with speeds starting at 3.30min/k and gettign down towards 3.10min/k pace in the last 5. Really happy with intervals and hopefully putting in some good building sessions for next weeks race.
A cooler morning in Tom Price lead to a good early morning session. Had 15x1min with 1min SR. Realy worked in to the session with speeds starting at 3.30min/k and gettign down towards 3.10min/k pace in the last 5. Really happy with intervals and hopefully putting in some good building sessions for next weeks race.
Tuesday, September 29, 2009
Sandgroper stew
Been in Bali sice last Friday and have managed to complete a good block of sessions: a long run, recovery run, intervals (15x400m) and some easy runs in there as well. Runnning n Bali has its challenges: fallign down monster pot-hles in the road and side-walks, being mauled by rabif packs of dogs, being run over by any number of vehicles and last by not least, the heat and humidity.
Got plenty of good sessions for the rest of the week including 6x3min and a 2.15 hr long run.... going to be a lot of sweat flowing.
Got plenty of good sessions for the rest of the week including 6x3min and a 2.15 hr long run.... going to be a lot of sweat flowing.
Thursday, September 24, 2009
Altitude training or Attitude training.
Been in Tom Price fo rthe last few days at the high altitude of 750m asl. Maybe its the dryness of the air or the altitude but it always seem harder to run in TP. Had 3 sets or 3min, 2min, 1min, 30sec with 1min Jr. Good run with a few harder runs up the hills.
Been a solid week this week and it's all ahead to Rottnest 5k where I hope to see Biscuitman lay a trail of crumbs around the course
Been a solid week this week and it's all ahead to Rottnest 5k where I hope to see Biscuitman lay a trail of crumbs around the course
Sunday, September 20, 2009
A committed tool
Am I a tool... yes
Am I committed...yes
Hence I am a committed tool.
Woke up this morning tho run the Freo 5k and on checking the website I found out there was no registration on rce day. Rather pissed off I mooched around home for a few hours before decideing to do my long from the WAMC clubrooms up to Deepwater point and return. 6kms in I then decided to run a 5k of my own. Ran around 17.50 anf then the next few k's after then things got messy. A lack of food, a strengthening head wind and rain made for struggle-strret for the last 12kms.
Am I committed...yes
Hence I am a committed tool.
Woke up this morning tho run the Freo 5k and on checking the website I found out there was no registration on rce day. Rather pissed off I mooched around home for a few hours before decideing to do my long from the WAMC clubrooms up to Deepwater point and return. 6kms in I then decided to run a 5k of my own. Ran around 17.50 anf then the next few k's after then things got messy. A lack of food, a strengthening head wind and rain made for struggle-strret for the last 12kms.
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