Did my 18.42km long bridges run on Saturday morning. A bit slower than I was doing it earlier in the year when I was averaging 4-4.10/km but I knew it would be hard work so didn't push it too hard and was happy to run at a gentle pace. 1 hour 29 mins so 4.49/km which is what it felt like. The one thing that kept popping into my head and which was actually going to be the title of this post was that "running is hard work at the moment". Not really in the groove yet but I know that it will come back with a few weeks of work. No knee problems which is the best part.
Just over 67kms running this week boosted by my double on Thursday. I'll continue increasing my volume until I get up to around 80kms a week, try and consolidate at that and add some speed work (probably a tempo run on Thursday and some progression/fast finishes to my long runs). Well that's the plan over the next few weeks anyway. Now is the time when I really figure I could benefit from having a coach.
Did the same ride that I did last week again today. Took my 4 mins longer but there was a monster easterly headwind, plus I didn't feel like I needed to push it having done a decent long run the previous day. had some good fun on the way back from Canning Bridge along the Freeway. Sat in behind two guys who had passed me in Mount Pleasant just before we came over Canning Bridge. Not sure they liked it much because they put on a pretty concerted effort to drop me over the run along the freeway. Stuck with them though and happy to draft off them (which is probably bad etiquite or something but I couldn't have taken a turn at the front even if I had wanted to). A good hard ride and I noticed that my heart rate was up at 166 at one point. They slowed right up when we got into South Perth so I went past them then. My bike computer should arrive this week so I will be able to measure that ride next week and either surprise or disappoint myself.
2 comments:
Thats the spirit, beating cyclists at their own game. Very cool. Just hope there is no accidents. a HR of 166 is pretty solid, approaching running intensity zone there. excellent!. maybe consider some dualathlon exploration one day. Speaking of which, top 5 in the world dualathlete Raf Baughs (runs a 31min 10k) Frontrunner coaching group might be worth a look, maybe Raf can offer some coaching ideas/options. See link to Rafs Blog on left side of my blog.
The volume increase, the solid 18k, and the fast finishes at the end of sessions (like the Kenyans do, which may have something to do with their blistering kick at the end of races?) all sounds excellent. Hope the coming weeks continue in that direction...
Great to see your legs are holding together - I'd be careful building up too quickly and consolidate where you are now. Get the base back a bit and then move on to some speed work - maybe some visits to Coker and the odd 5k race ? Love to see you up in the hills again too....
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