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.

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.