18.42km in 1hr 21mins. Tried to run "comfortably hard" after a bit of a gentle start hoping that it be around marathon pace - it wasn't. Average pace was around 4.23 per km which is a bit off the 4.14-4.15 pace I need to break 3 hours. Didn't feel great today but didn't feel too bad either.
It's funny though, as I was running, I was thinking that if this is around 4.15 pace then I hope I am not too far ahead of where I should be at this stage of my training. I did feel like I was just a little past my peak when I ran the Perth Marathon on the back of a 24 week program which was one of the reasons why I went for 20 weeks this time. On the basis of today's run though, I don't think I am anywhere near my peak yet but that is probably OK.
Friday, January 30, 2009
Thursday, January 29, 2009
On track
Wednesday - 21.62km in 1 hr 44 mins - nice and easy and felt good.
Thursday - 8.5km in about 48 mins - really slow - wore my HRM and averaged 131 for the run. Think I needed a nice comfortable recovery run even if it felt too slow. Ran on the grass where I could and I think my legs appreciated it. Might investigate getting a regular massage on Thursdays if my HBF covers part of it as with the Sunday long runs getting out to 32kms, speedwork on Tuesdays and a medium long run on Wednesdays, Thursday is when I am feeling most fatigued.
Am looking at how I can rejig my schedule to run a 10km on Sunday 15 Feb. Think I will train through it and then run a 27km long run on the Monday and have a rest day on the Tuesday before slipping straight back into my program on the Wednesday.
Thursday - 8.5km in about 48 mins - really slow - wore my HRM and averaged 131 for the run. Think I needed a nice comfortable recovery run even if it felt too slow. Ran on the grass where I could and I think my legs appreciated it. Might investigate getting a regular massage on Thursdays if my HBF covers part of it as with the Sunday long runs getting out to 32kms, speedwork on Tuesdays and a medium long run on Wednesdays, Thursday is when I am feeling most fatigued.
Am looking at how I can rejig my schedule to run a 10km on Sunday 15 Feb. Think I will train through it and then run a 27km long run on the Monday and have a rest day on the Tuesday before slipping straight back into my program on the Wednesday.
Tuesday, January 27, 2009
Tempo run this morning
Got out this morning for scheduled tempo run 15-16kms total with 8km @ 15km - half marathon pace. Ran the 8km in 31.40 so around 3.57 per km pace which I am fairly happy with coming after what was really a tempo run on Sunday with a rest day in between. Will take it pretty easy on tomorrow's 23km run.
Went to the fireworks last night which is a regular thing for us living so close to the river. I hope the police aren't congratulating themselves on a job well done this morning because it wasn't. The creation of family areas near the flag pole on Sir James Mitchell Park has just resulted in the problem being moved down to the lakes at the bottom of Hurlingham Road, a spot where there hasn't been single problem in the 10 years we have been going. Last night there was running battle between groups of pissed young blokes with the police nowhere to be seen (other than impersonating Erik Estrada on their big motorbikes around the largely deserted streets as we walked down at around 8.20pm - must have seen at least 10 of them).
It kicked off at about 8.50pm right next to where we were sitting, right in amongst groups of families. One fairly large bloke was slammed head first into a baby's pram, luckily the baby had been taken out of it seconds before. This was just before it got dark so the ringleaders were pretty easy to be seen especially a blonde bloke in a sleeveless Richmond footy jumper. By the time 4 cops ambled over about 10-15 minutes later (despite people getting on their phones as soon as it occurred) there had been another fight but now it was dark. They seemingly weren't interested in looking for the instigators of the brawl, who were still roaming around in a pack, instead wandering around themselves in their cosy group of four. I guess if they had split up into groups of two, they might have had to break into a trot if there was a problem or called up some of their colleagues from the vicinity of the donut van.
I think the creation of the family areas is a great idea but I also think the onus is on the relevent authorities to make sure that they don't create other probelms and that they take steps to address it. There has never been a problem in that area before and last night when there was the cops were nowhere to be seen - as usual. Rant over (that feels better)
Went to the fireworks last night which is a regular thing for us living so close to the river. I hope the police aren't congratulating themselves on a job well done this morning because it wasn't. The creation of family areas near the flag pole on Sir James Mitchell Park has just resulted in the problem being moved down to the lakes at the bottom of Hurlingham Road, a spot where there hasn't been single problem in the 10 years we have been going. Last night there was running battle between groups of pissed young blokes with the police nowhere to be seen (other than impersonating Erik Estrada on their big motorbikes around the largely deserted streets as we walked down at around 8.20pm - must have seen at least 10 of them).
It kicked off at about 8.50pm right next to where we were sitting, right in amongst groups of families. One fairly large bloke was slammed head first into a baby's pram, luckily the baby had been taken out of it seconds before. This was just before it got dark so the ringleaders were pretty easy to be seen especially a blonde bloke in a sleeveless Richmond footy jumper. By the time 4 cops ambled over about 10-15 minutes later (despite people getting on their phones as soon as it occurred) there had been another fight but now it was dark. They seemingly weren't interested in looking for the instigators of the brawl, who were still roaming around in a pack, instead wandering around themselves in their cosy group of four. I guess if they had split up into groups of two, they might have had to break into a trot if there was a problem or called up some of their colleagues from the vicinity of the donut van.
I think the creation of the family areas is a great idea but I also think the onus is on the relevent authorities to make sure that they don't create other probelms and that they take steps to address it. There has never been a problem in that area before and last night when there was the cops were nowhere to be seen - as usual. Rant over (that feels better)
Sunday, January 25, 2009
Shorter than normal long run
I kept to my plan of a shorter than normal long run (well shorter than I have been doing lately). Today was 25km, I ran up to the point where it is 12.45km back home and then ran back. Not sure of the actual distance overall because although I was going to run over the Causeway and through East Perth on the way out, I forgot ... and didn't remember until I was up near the Marathon Club clubrooms so continued on and ran over the far side of the railway bridge.
Pushed the 12.45km return leg quite hard and did it in 51.36 which works out to around 4.08 per km which I am quite pleased with especially having run 12 or so km first and then finding the wind in my face a bit on the way back, especially coming over the Causeway.
Got out pretty early today (well going on recent weeks early for me anyway) at about 7.45am so heat wasn't really an issue although it was bit warm in the sun on the way back. Also reprogrammed my ipod so had some of my best "running songs" to listen to - some old and some new. "Invaders Must Die" by The Prodigy is a bit of a current favourite but "Living for the Weekend" by Hard Fi is a track that never fails to give me a boost as well.
This coming week is scheduled for a tempo run on Tuesday (8km tempo of a 16km total), 23km on Wednesday, 8km recovery on Thursday, 18km on Friday, 12.8km on Saturday and then 34km on Sunday so that will be my biggest week at around 111km. Might do a slightly shorter tempo run on Tuesday depending on how I pull up after today and tomorrow's rest day. We have friends coming over for a BBQ before heading down to watch the fireworks so another day when some discipline on the beer drinking front will be required.
Pushed the 12.45km return leg quite hard and did it in 51.36 which works out to around 4.08 per km which I am quite pleased with especially having run 12 or so km first and then finding the wind in my face a bit on the way back, especially coming over the Causeway.
Got out pretty early today (well going on recent weeks early for me anyway) at about 7.45am so heat wasn't really an issue although it was bit warm in the sun on the way back. Also reprogrammed my ipod so had some of my best "running songs" to listen to - some old and some new. "Invaders Must Die" by The Prodigy is a bit of a current favourite but "Living for the Weekend" by Hard Fi is a track that never fails to give me a boost as well.
This coming week is scheduled for a tempo run on Tuesday (8km tempo of a 16km total), 23km on Wednesday, 8km recovery on Thursday, 18km on Friday, 12.8km on Saturday and then 34km on Sunday so that will be my biggest week at around 111km. Might do a slightly shorter tempo run on Tuesday depending on how I pull up after today and tomorrow's rest day. We have friends coming over for a BBQ before heading down to watch the fireworks so another day when some discipline on the beer drinking front will be required.
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