"It's a treat being a runner, out in the world by yourself with not a soul to make you bad-tempered or tell you what to do." - Allan Sillitoe

Sunday, December 5, 2010

115km for the week and over 4000km for the year

Had a really good week this week with an interval session on Tuesday evening, good medium long run on Thursday, a tempo interval/hill repeat workout on Saturday and a hard hilly long run on Sunday.

Recovery runs in between got me up to 115k for the week without feeling like I have overdone it all.

I'd like to stick to a similar pattern this week but the Tuesday intervals are a little difficult until school finishes for the year as Ben has karate that night.   I definitely want to run over 100k again this week and then maybe step back down to around 80k in the week of the City Beach 8k on 19 December.

I feel like I can run better and stronger with more miles in my legs even when I am racing shorter distances so I am going to keep the mileage up and include a 2 hour (or equivalent effort) long run every week except when I have a race that weekend.

For this morning's long run we ran from Rob’s place in Inglewood.  Course included 4 x up Mt Yokine which is a bit of a monster.

Somehow we ended up picking up the pace over the last 3 km – I think each of us thought it was the other one picking it up and went 4.15, 4.08, 3.50.

We did the big hill once every 4km after running about 4km from Rob’s place and another 6km at then end.
Really good run – there is a nice long gentle downhill after the big hill which is a good pay off for the effort up the hill. 


trailblazer777 said...

Excellent week!!!, well done on the intervals and hill repeats, and sounds like a really good long run with the hill and the fast last 3k. awesome. Inspiring stuff. Youve got the mileage ticking over for sure!!!

attitude running said...

i do that hill all the time, i live in tuart hill so its not too far. love it!