Been a bit slack on the blogging so time for an update:
Thursday 26 February - ran with Simon as per the first run we did (long bridges + extra). 24.55km in 1 hour 50 minutes (4.28/km). Obviously ran quicker with Simon than I did on my own so would guess that the 18km we ran together was at around 4.15/pace, whic is my marathon pace. All pretty flat though and I need to get the hills in before Boston (more on that below). Really enjoyable run and very encouraging to be running at around 4.15/km and still being able to converse.
Friday 27 February - recovery run. Creature of habit so 8.5km in 48 minutes. HR average 127. Nothing remarkable here but happy that not seeing any increase in heart rate on these really easy runs which indicates that I am not overtraining.
Saturday 28 February (today) - headed out nice and early with ran from Zamia Cafe in Kings Park to City Beach via going around the bridges and a loop in King's Park with Sugar, Sandgroper, Sas (and E for the first 10km). Rode the scooter for the 6.15am meet at Zamia which was interesting, especially in the park where it was still pitch black on arrival. Felt really comfortable on the flat sections and gentle inclines but felt like I was having to work a bit too hard on the bigger up hills especially along Oceanic Drive towards the end (one positive - I think it made up my mind that I won't run the City to Surf marathon). Been reading a fair bit about the Boston course which has reinforced that I need to use the next 3-4 weeks to get in some hills, both uphill and importantly downhill. Alway felt like I was a reasonable downhill runner so don't want to neglect that and then regret it.
Finished up with a soak of the legs in the ocean at City Beach before a cold shower and then a nice breakfast and a chat at the Mediterraneo cafe. Sas gave me a lift back to Zamia and the scooter. All very enjoyable and much more fun than running alone. Really appreciate these guys including me in their runs as it has given my training a terrific boost.
2 hours 21 minutes running time. Sugar has it as 30.45km at 4.39/km average ( we ran on a bit at the end to get the run over the 30km mark). Pulled up ok and think I will take my rest day tomorrow as we have a family celebration breakfast to attend. Yasso 800s session scheduled for Tuesday will possibly come forward to Monday although I might do an easy 12-13km on Monday and then stick to the schedule. Rain forecast for Monday morning and might be more sensible to go for an easy steady pace run in the rain than a lengthy and hard interval session.
Saturday, February 28, 2009
Wednesday, February 25, 2009
45 minute tempo run
Tempo run this morning. Schedule asked for 19km with 11km @ 15km - half marathon pace. Didn't have 11km course so decided to run 45 minutes tempo starting and ending at a landmark and work out the distance afterwards.
30 minute warm up at a reasonable pace then went through 6.87km in 27.30 (4.00/km) before finishing up with 11.05km in 45.11 (4.05/km). 2.5km warmdown (a bit short) but needed to get home.
All up 19.61km in 1 hour 26 mins (4.23/km). Good quality run and pretty happy with my pacing given that I was running by effort not actual pace yet hit 11km in 45 mins just about dead on. Good fun mapping it back on Map My Run and seeing it all work out perfectly.
Watching the rain come down now and wondering if it will hang around long. I don't mind running in the rain but not that keen on running in the rain and the dark first thing tomorrow morning so hopefully it will have cleared by then.
30 minute warm up at a reasonable pace then went through 6.87km in 27.30 (4.00/km) before finishing up with 11.05km in 45.11 (4.05/km). 2.5km warmdown (a bit short) but needed to get home.
All up 19.61km in 1 hour 26 mins (4.23/km). Good quality run and pretty happy with my pacing given that I was running by effort not actual pace yet hit 11km in 45 mins just about dead on. Good fun mapping it back on Map My Run and seeing it all work out perfectly.
Watching the rain come down now and wondering if it will hang around long. I don't mind running in the rain but not that keen on running in the rain and the dark first thing tomorrow morning so hopefully it will have cleared by then.
Tuesday, February 24, 2009
Recovery runs
Weighed in yesterday at 74.8kgs, first time under 75kgs for a while, hope it continues.
Checked my resting HR before heading out this morning, 43bpm which was good as I had been up and about for a little while.
Tuesday AM - 8.5km in 49 mins, average HR 128. Took it very easy, lovely weather for running and stuck to the grass where possible.
Tuesday PM - 8.5km in 45 mins, average HR 139. Bit of a sea breeze blowing in my face on the way out had HR slightly up, then I ran into my brother in law who is training for the Busselton Half Ironman so ran with him for a bit so didn't give it a chance to drop down again until later in the run. Again ran on the grass alongside the dual use path where possible.
Checked my resting HR before heading out this morning, 43bpm which was good as I had been up and about for a little while.
Tuesday AM - 8.5km in 49 mins, average HR 128. Took it very easy, lovely weather for running and stuck to the grass where possible.
Tuesday PM - 8.5km in 45 mins, average HR 139. Bit of a sea breeze blowing in my face on the way out had HR slightly up, then I ran into my brother in law who is training for the Busselton Half Ironman so ran with him for a bit so didn't give it a chance to drop down again until later in the run. Again ran on the grass alongside the dual use path where possible.
Sunday, February 22, 2009
Darlington Hills (Saturday), Bridges (Sunday)
Headed out early Saturday to meet up with Sugar and Sas for a run in the hills at Darlington. Gave myself plenty of time to get there and was probably 2km away when I took the wrong option at a roundabout. As a result, got myself lost and rather frustrated as a combination of my deteriorating eyesight (getting my first pair of old man reading glasses this week), poor light and a small print map book made it very difficult to work out not only where I was but where I had gone wrong and how to get back.
Luckily Sugar had given me his phone number so I was able to ring and tell him my predicament. When I finally got there we set out at 6.45am, about 15 minutes later than scheduled. Very thankful that they waited for me as I was really keen and my optimism was well and truly rewarded with a very enjoyable run.
First half hour was pretty much gentle downhills and flat before we got on to the heritage trail proper and headed upwards. I found this second half hour pretty challenging as we were going at a reasonable pace, uphill on a gravel trail as well as a bit of headwind. Was tempted to tuck in behind at one stage until Sugar pointed out that as a newbie I was supposed to be upfront taking the wind for the others!! After exactly an hour, we had a welcome (for me anyway) stop for drink and a gel.
I felt much more comfortable on the remainder of the run. Still some pretty good uphills but we were now running in the shade on the road where the traction was much better. Unfortunately, Sugar was struggling a bit with his calf and also it seems a bit of a virus he has picked up so our pace may have been a bit slower than earlier. Not sure, but I certainly felt like I had a bit of a "second wind" and was able to converse a bit more than earlier. Felt great at the end of what was a top morning. Quick stop at the famed "Carbo Inn" (Darlington Bakery) for an iced coffee and some pastry before I sadly had rush off to pick up Sammie from her dancing lesson.
Found everyone to be a very welcoming group and really enjoyed the run and the company. Hope to get out there again in the coming weeks and expect to find the 30km+ runs pretty heavy going but very beneficial.
Total running time was about 1 hour 48 minutes. Sugar has the run as 23.4km @4.39 pace which is good for a hilly run. Definitely need to get more hills in before Boston and know what to expect out in the hills from now on (and more importantly how to get there!)
Took it very easy for remainder of the day. Lay down for a 20 minute power nap which turned into a 45 minute sleep ... no mean feat with two kids running amok.
Wasn't sure what to do today (Sunday) so ended up basically substituting the run I would have done yesterday if I was doing my long run today, if that makes sense. 12.73km in 55.40 (4.22/km) which is quicker than I planned to go or thought I would feel comfortable doing. Felt good though and knew I had a rest day on Monday so wasn't too concerned at pushing on. Need to spend more time running at around my marathon pace anyway so this fits in with that.
Legs feel strong and my shoes are perfect at the moment. Am tempted to start breaking in my other pair of 2130s and start using these ones less and keep them for Boston as they feel superb, a noticeable improvement on my last pair. Might take the new ones out a couple of times to see what they are like before I decide for good. Have also considered getting some lighter weight shoes for Boston (Asics DS Trainers or Adidas Tempo) but at the moment am thinking that I don't want to change anything when things are going so well.
Mileage back up again next week, but with my previous long run having moved to last Monday, this supposed recovery week has ended up being around 110km anyway so won't be much to crank it up with two medium long mid week runs.
Luckily Sugar had given me his phone number so I was able to ring and tell him my predicament. When I finally got there we set out at 6.45am, about 15 minutes later than scheduled. Very thankful that they waited for me as I was really keen and my optimism was well and truly rewarded with a very enjoyable run.
First half hour was pretty much gentle downhills and flat before we got on to the heritage trail proper and headed upwards. I found this second half hour pretty challenging as we were going at a reasonable pace, uphill on a gravel trail as well as a bit of headwind. Was tempted to tuck in behind at one stage until Sugar pointed out that as a newbie I was supposed to be upfront taking the wind for the others!! After exactly an hour, we had a welcome (for me anyway) stop for drink and a gel.
I felt much more comfortable on the remainder of the run. Still some pretty good uphills but we were now running in the shade on the road where the traction was much better. Unfortunately, Sugar was struggling a bit with his calf and also it seems a bit of a virus he has picked up so our pace may have been a bit slower than earlier. Not sure, but I certainly felt like I had a bit of a "second wind" and was able to converse a bit more than earlier. Felt great at the end of what was a top morning. Quick stop at the famed "Carbo Inn" (Darlington Bakery) for an iced coffee and some pastry before I sadly had rush off to pick up Sammie from her dancing lesson.
Found everyone to be a very welcoming group and really enjoyed the run and the company. Hope to get out there again in the coming weeks and expect to find the 30km+ runs pretty heavy going but very beneficial.
Total running time was about 1 hour 48 minutes. Sugar has the run as 23.4km @4.39 pace which is good for a hilly run. Definitely need to get more hills in before Boston and know what to expect out in the hills from now on (and more importantly how to get there!)
Took it very easy for remainder of the day. Lay down for a 20 minute power nap which turned into a 45 minute sleep ... no mean feat with two kids running amok.
Wasn't sure what to do today (Sunday) so ended up basically substituting the run I would have done yesterday if I was doing my long run today, if that makes sense. 12.73km in 55.40 (4.22/km) which is quicker than I planned to go or thought I would feel comfortable doing. Felt good though and knew I had a rest day on Monday so wasn't too concerned at pushing on. Need to spend more time running at around my marathon pace anyway so this fits in with that.
Legs feel strong and my shoes are perfect at the moment. Am tempted to start breaking in my other pair of 2130s and start using these ones less and keep them for Boston as they feel superb, a noticeable improvement on my last pair. Might take the new ones out a couple of times to see what they are like before I decide for good. Have also considered getting some lighter weight shoes for Boston (Asics DS Trainers or Adidas Tempo) but at the moment am thinking that I don't want to change anything when things are going so well.
Mileage back up again next week, but with my previous long run having moved to last Monday, this supposed recovery week has ended up being around 110km anyway so won't be much to crank it up with two medium long mid week runs.
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