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!
Thursday, July 23, 2009
Thursday, July 16, 2009
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.
Tuesday, July 14, 2009
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:
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:
Monday, June 29, 2009
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.
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.
Thursday, June 11, 2009
12k Build run
Decided to delay the run til the evening to miss the stomrmy weather. Ran an out and back course from South Perth to the CBD and return. Started at 4.40 pace and ended at 3.42 pace which is encouraging. Total 12.0k @ 4.24min/k; Ave HR: 152bpm
Was looking back through runs I was doing 2 months ago and the depths of my sickness and my heart rate to run 4.40min/k pace was 166, compared to 130 now. Good news indeed
Was looking back through runs I was doing 2 months ago and the depths of my sickness and my heart rate to run 4.40min/k pace was 166, compared to 130 now. Good news indeed
Wednesday, June 10, 2009
Easy Run
Caught up with Sugar and we ran a steady 10.4km around the river. Pleanty of running talk led to a enjoyable time. Managed to dodge the rain showers luckily. Total 10.4kms @4.42min/k; Ave Hr 142
Tuesday, June 9, 2009
3 x (4x400m on 2min) 2 min between sets
Was a brisk (4oC) this morning and rather dark when I headed down the track. Felt quite strong during the session and was able to finish a little faster. I definitely was puffing and was rather spent after the session but after the warm-down and a hot shower feel good. Ran all between 1.20 and 1.17 per lap.
A good start but a looonnngggg way to go
A good start but a looonnngggg way to go
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