Just over 69kms this week plus 60km bike ride today. My 18.4km "long run" yesterday took me 1 hour 27 mins so a couple of minutes faster then last week. I got out a little bit later than I wanted to and as a result it was a bit was warmer than would have been ideal.
I am going to stick with the program/pattern that I have settled into again this week ie intervals Tuesday and tempo run Thursday before long run Saturday. Forecast is for a very hot weekend so I can't afford to get out late on either day.
I may add a few kms this week by running a 12.8km bridges loop rather than just an 8.4km tomorrow morning. I'm on leave this week so if it's not too oppressive weatherwise in the afternoons, I may try to get an extra bike ride in as well. My time for my (what has turned out to be 60km) ride today was 2hrs 12mins which was the same as the week before last (but 4 mns faster than last week) and also included walking across the bridge across the Claisebrook inlet ( supposed to dismount there, I never do as it seems pointeless but it was crowded today). The last two weeks I have been flying down Guildford Road but today there was a headwind so although I put in the effort, I think my pace was down. Didn't have the same fun along the Freeway as I did last week but still worked hard. Pleasingly my average heart rate was down so I must be getting some sort of cycling conditioning. Now I just need to increase the pace, I think I need to do a bit less riding on winding bike paths and a bit more on either the roads or long straight bike paths such as along the Freeway.
All going well, I will try for a good hard run at Matilda Bay at the end of the month. There is no way I will be in PB shape but it would be good to run faster than I did there last year (39.13).
Sunday, January 10, 2010
Thursday, January 7, 2010
Building up
42.8km so far this week consisting of 2 x 8.4km recovery runs, 10km inc 4 x 4mins w/4mins jog recovery (up from 4 x 3 mins over previous 3 weeks) and this morning's run which was approx 16km with the middle 8km run at a tempo effort.
I ran down to the Marathon Club at Burswood as a warm up and then did the NYE Run/Peninsula 8km course as my tempo effort befor running the 4km from the club back home. All up 1 hour 13 mins with the tempo 8km in 34.05 (compared to my 32.30 in the NYE race last week).
My 2km splits were 8.18; 8.30; 8.34 (4.17 + 4.17); 8.41. The last 1.5km was into a bit of headwind. A solid effort - I think I will do this once a week and will know that I am making progress when I get the 8km in under 32 mins.
Remainder of the week will be an 8.4km recovery run tomorrow and then 18.4km on Saturday. Should give me a total very similar to last week - a good consolidation.
I ran down to the Marathon Club at Burswood as a warm up and then did the NYE Run/Peninsula 8km course as my tempo effort befor running the 4km from the club back home. All up 1 hour 13 mins with the tempo 8km in 34.05 (compared to my 32.30 in the NYE race last week).
My 2km splits were 8.18; 8.30; 8.34 (4.17 + 4.17); 8.41. The last 1.5km was into a bit of headwind. A solid effort - I think I will do this once a week and will know that I am making progress when I get the 8km in under 32 mins.
Remainder of the week will be an 8.4km recovery run tomorrow and then 18.4km on Saturday. Should give me a total very similar to last week - a good consolidation.
Sunday, January 3, 2010
Long run Saturday; Long ride Sunday
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.
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.
Friday, January 1, 2010
End of the year round up - 2009
Despite an injury affected end to the year, I still think I had a pretty successful year - setting PBs in the 10km, half marathon and marathon. My major goal for the year was to run sub 3 hours at Boston which I achieved (just) and the other PB's were bonuses. I think I could have lowered my 10km PB even further in the last few weeks of my marathon preparation if I hadn't got injured.
Other highlights of the year were being in teams that won the team event at the Bridges 10km ("Going to Boston" with Sugar and Sas) and placed third in the Perth Relay Marathon ("Biscuit Boys" with Sugar, Sandgroper and Niddy). Coming 5th at the Rottnest Marathon was a highlight even though it wasn't in the time I wanted (and wasn't very enjoyable due to my ITB injury).
So, here at the end of the year I think I am on the way back. My mileage is over 50km a week and increasing (plus 50-60km cycle ride per week as well). Last night I ran the WAMC New Year's Eve 8km. I had run an easy 6.4km in the morning so it was my second run for the day. Wore my racing flats but didn't flog myself. Just ran a steady hard effort and ran the race that I wanted to run at City Beach a few weeks ago. Last night was very windy especially over the last 1.5km but I was pleased that I was able to maintain a good effort and felt like I found a good rhythm. Given the wind, my splits were pretty even. The 2km/6km mark was at a drink station so I missed my 6km split.
2km - 7.54
4km - 15.52
8km - 32.30
A positive split by 38secs which is OK into a big headwind. Passed the 2nd placed female in the last 1km and held off a fast finishing guy as well, although I didn't know he was there until after the finish when he tried to pass me in the chute.
Sugar had a great race in the 4km - winning in 13.40 (I think). He was flying when he went back past me near the 2km turnaround. Sas was 3rd female in the 4km. Not sure of her time though.
I did an 8.4km recovery run this morning. Long run tomorrow. Will be between 14-18km - I'll see how I feel when I get out there.
Hope everyone a had a good New Year's Eve and look forward to lots of good running and racing in 2010.
Other highlights of the year were being in teams that won the team event at the Bridges 10km ("Going to Boston" with Sugar and Sas) and placed third in the Perth Relay Marathon ("Biscuit Boys" with Sugar, Sandgroper and Niddy). Coming 5th at the Rottnest Marathon was a highlight even though it wasn't in the time I wanted (and wasn't very enjoyable due to my ITB injury).
So, here at the end of the year I think I am on the way back. My mileage is over 50km a week and increasing (plus 50-60km cycle ride per week as well). Last night I ran the WAMC New Year's Eve 8km. I had run an easy 6.4km in the morning so it was my second run for the day. Wore my racing flats but didn't flog myself. Just ran a steady hard effort and ran the race that I wanted to run at City Beach a few weeks ago. Last night was very windy especially over the last 1.5km but I was pleased that I was able to maintain a good effort and felt like I found a good rhythm. Given the wind, my splits were pretty even. The 2km/6km mark was at a drink station so I missed my 6km split.
2km - 7.54
4km - 15.52
8km - 32.30
A positive split by 38secs which is OK into a big headwind. Passed the 2nd placed female in the last 1km and held off a fast finishing guy as well, although I didn't know he was there until after the finish when he tried to pass me in the chute.
Sugar had a great race in the 4km - winning in 13.40 (I think). He was flying when he went back past me near the 2km turnaround. Sas was 3rd female in the 4km. Not sure of her time though.
I did an 8.4km recovery run this morning. Long run tomorrow. Will be between 14-18km - I'll see how I feel when I get out there.
Hope everyone a had a good New Year's Eve and look forward to lots of good running and racing in 2010.
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