Long Run

Quite a still and warm morning for running. Headed out early from home via south perth, uwa, mosman park and then cut across to the coast ending up at Cottlesloe. Total of about 30km at around 4.30min/k pace. Rather knackered at the end due to the run and the hill repeats from Saturday morning. Caught up the Original Simon and J at John Street Cafe for a good brekkie which I actually think may be the best brekkie in Perth.

Another solid week under the belt. A hard session on Tuesday down the track then a more relaxed week ahead of the Peninsula run. Congrats to Sugar who got reward for all his hard training on Friday.

Barmy night classic 5k

Tough old eveinign for runnign with overcast, hot and dry conditions making running a challenge. Headed out at a steady pace but after 1k I got blocked in a skins-wearing f$#$wit so had to push my way through and after hearing a few choice words from behind I decided a few quick steps were required to open a gap. Happy to get to the drink station at about 3k as my mouth was so dry. Finished relatively strongly but did not have allot of desire to bury myself and kept a steady effor tot the line and finished in a nick over 18min. My skins -wearing friend finished some 5min latter...fool.

Ran back to the start with Sugar (good luck this Friday) and Sass (a great 2nd!) for a good nights training effort.

6x1km - good VO2 max session

Got up early and headed out to beat the heat in Paraburdoo. Ran 6x1km with 60-90sec recovery un an undulating course. Real tough session adn something I have not done allot of. The last 90 seconds of each interval was deep into the red zone and I know this is where all the benefit is. Was damn happy to finish. Hopefully the benefits of this training will coem out ina few weeks.

15x400m on 2min - I am munted

Last night it felt like sour dough and treacle. My legs felt pretty good actually but my energy levels were low. I averaged just less than 1.20 but the pace was a little sporadic with some at 1.16 and some at 1.24. In terms of hardness it was a Borg 18. Afterwards I was dead to the word and had to put my feet up and lie down to get some blood back to my brain again. Needless to say it was an early night.

The reason. I think that the last two nights I have some poor sleep (again last night) due to midnight drop-offs at the airport and the fact that half of the nocturnal bird species seem to have taken residence next to my bedroom window. This morning’s recovery run was quite slow but with a good sleep tonight I reckon I will be up for a good session tomorrow.

The end of a solid week

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.

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.

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.