But the load increased over the past two weeks.
In short: week ending 22/2/09 - 87 kms, including a 30K + long run & some solid effort work.
week ending 1/3/09 - 94 kms, including 31.5 km long run along Altona foreshore and again, some solid tempo work, where things are slowly getting better. Will I hit triple figs next week? unlikely, in light of the Weston Creek half marathon on Sunday taking out 10kms or so of running, but I could double up the Monday after with some easy work in Canberra and another run on arrival back in Melbourne town.
February - hmm. 253 kms run, 5 days missed (so 23 days of running). Racing? I don't remember. Excuses? school stress. Injuries/illness: migraines/severe headaches taking away 2 - 3 days training & time off school.
March - major races? 2. Weston Creek half + 15K in Werribee. Aims? more k's & two solid results, ideally sub 78 in Canberra & sub 55 in Werribee. 2:30 to 2:50 covered in long runs (early starts). Get on top of school caper.
Sunday, March 1, 2009
Sunday, February 15, 2009
A bit better this week...
Only 74 kms, but more importantly, 5 runs during the school week and a change of plan re: post-school running. Being so close to Essendon/Aberfeldie, I'll down tools straight after school and run around the area, shower, get some photocopying done and get home just before tea and work at home afterwards...sounds great in theory.
The runs...
Tuesday - 11.6 kms, 8K of tempo. HR got above 170. Solid effort.
Wednesday - 11.1 in 45 minutes and change...again, felt strong and comfortable and moved well.
Thursday - 7 kms on the treadmill, incorporating 7 x 400 @ 19.0 km/h with 6 x 200 @ 14 km/h between reps, so 13.42 or thereabouts for the 4km, which is right near 5km pace (the aim of the session is similar to this). HR only peaked @ 167, meaning everything will need to speed up and I'll need to throw in another rep.
Saturday - run to & from gym + 8km tempo on treadmill in 28:55. HR got > 170 again. Time to make these 8's into 10's. Total run 14.5 kms.
Sunday - 29.5 (just need to take a few detours) in 2:09:35. Felt great, good weather help, didn't notice any breathing difficulties in light of the smog from the bushfires.
The runs...
Tuesday - 11.6 kms, 8K of tempo. HR got above 170. Solid effort.
Wednesday - 11.1 in 45 minutes and change...again, felt strong and comfortable and moved well.
Thursday - 7 kms on the treadmill, incorporating 7 x 400 @ 19.0 km/h with 6 x 200 @ 14 km/h between reps, so 13.42 or thereabouts for the 4km, which is right near 5km pace (the aim of the session is similar to this). HR only peaked @ 167, meaning everything will need to speed up and I'll need to throw in another rep.
Saturday - run to & from gym + 8km tempo on treadmill in 28:55. HR got > 170 again. Time to make these 8's into 10's. Total run 14.5 kms.
Sunday - 29.5 (just need to take a few detours) in 2:09:35. Felt great, good weather help, didn't notice any breathing difficulties in light of the smog from the bushfires.
Sunday, February 8, 2009
Head spinning, bad week
School's back, and I haven't adjusted.
Bad week for training - hoipefully can get back on track this week.
Monday - easy run through Newport + lakes. Good consistent effort, just over 4:00 m/km. 8.25 kms
Tuesday - Mona Fartlek on treadmill. 26 minutes of effort + 5 min. w/u + 5 min. c/d. 9.28 kms total - big effort, really struggled.
Wednesday - Friday: Off. Tried to find time to run, was mentaly buggered and trying to find balance between work & school. Friday morning I thought my head was exploding and woke up with a killer migraine and didn't make it to school (or the doctors for that matter), and knocked myself out with a dose of Panadeine Forte - god that stuff is strong.
Saturday - still feeling ordinary, I jumped on the wind trainer and did some spinning for 35 minutes + abs & weights. Managed to beat the heat.
Today - wanted to run very early, but didn't get out till 7:30. Ran 8.83 kms in 36:19, with a bit more effort in the last 5 minutes or so. HR to 155.
I may try a Mona Fartlek on the treadmill subject to my productivity with schoolwork, but a 26km week just isn't good leading into a marathon, but it's time to begin to strike the balance again.
v nnnnnnnnnnnnnnnnnnnneiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiik 333333333333333333333333333333333333333333333333333333333333333333333 - That was Jeff sitting on the keyboard - cheeky little shit he is!
Bad week for training - hoipefully can get back on track this week.
Monday - easy run through Newport + lakes. Good consistent effort, just over 4:00 m/km. 8.25 kms
Tuesday - Mona Fartlek on treadmill. 26 minutes of effort + 5 min. w/u + 5 min. c/d. 9.28 kms total - big effort, really struggled.
Wednesday - Friday: Off. Tried to find time to run, was mentaly buggered and trying to find balance between work & school. Friday morning I thought my head was exploding and woke up with a killer migraine and didn't make it to school (or the doctors for that matter), and knocked myself out with a dose of Panadeine Forte - god that stuff is strong.
Saturday - still feeling ordinary, I jumped on the wind trainer and did some spinning for 35 minutes + abs & weights. Managed to beat the heat.
Today - wanted to run very early, but didn't get out till 7:30. Ran 8.83 kms in 36:19, with a bit more effort in the last 5 minutes or so. HR to 155.
I may try a Mona Fartlek on the treadmill subject to my productivity with schoolwork, but a 26km week just isn't good leading into a marathon, but it's time to begin to strike the balance again.
v nnnnnnnnnnnnnnnnnnnneiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiik 333333333333333333333333333333333333333333333333333333333333333333333 - That was Jeff sitting on the keyboard - cheeky little shit he is!
Sunday, February 1, 2009
blame it on the heat...
School's back, weather's hot, running's crap...it just didn't happen this week.
Here goes...
Wednesday - off. First day back, too much to absorb at school, weather's too hot just and wanted to zonk out.
Thursday - session on the treadmill. 8 x 500 @ between 18.6 & 19.2 km/h, with a 150m walk/jog @ (app. 1 minute rest) between reps, warm & cool downs totalled 9km for session in 40 minutes. Got the heart rate up and not much else.
Friday - run through the lakes (2 lapper). 7.62 kms. Heavy in the legs, but was able to beat the heat (run in high 20's perhaps low 30's)
Saturday - race night. Not good, just didn't happen. 2:14 for the 800 & 3K was just under 10. Almost had a conversation with young Michael (teammate) during the race, it was too easier but with the HR peaking @ 174, I was doing a bit of work. With warming up and cooling down a total of about 11.6 kms.
Today - got up too late, legs & body felt flat from last night's late finish so I ended an ordinary week of running with a couple of laps of the Lakes rather than a 2hr + run, just to verify the week was a write-off. Having visitors over for a BBQ during the day + preparation for school also cut short.
The month:
Estimated kms - 416
days off: 3
Good - got to 30kms in long run, cracked 4:30 for 1500 twice. 100km weeks.
Bad - the last week.
Fatigue, visitors & school main interruptions.
Here goes...
Wednesday - off. First day back, too much to absorb at school, weather's too hot just and wanted to zonk out.
Thursday - session on the treadmill. 8 x 500 @ between 18.6 & 19.2 km/h, with a 150m walk/jog @ (app. 1 minute rest) between reps, warm & cool downs totalled 9km for session in 40 minutes. Got the heart rate up and not much else.
Friday - run through the lakes (2 lapper). 7.62 kms. Heavy in the legs, but was able to beat the heat (run in high 20's perhaps low 30's)
Saturday - race night. Not good, just didn't happen. 2:14 for the 800 & 3K was just under 10. Almost had a conversation with young Michael (teammate) during the race, it was too easier but with the HR peaking @ 174, I was doing a bit of work. With warming up and cooling down a total of about 11.6 kms.
Today - got up too late, legs & body felt flat from last night's late finish so I ended an ordinary week of running with a couple of laps of the Lakes rather than a 2hr + run, just to verify the week was a write-off. Having visitors over for a BBQ during the day + preparation for school also cut short.
The month:
Estimated kms - 416
days off: 3
Good - got to 30kms in long run, cracked 4:30 for 1500 twice. 100km weeks.
Bad - the last week.
Fatigue, visitors & school main interruptions.
Tuesday, January 27, 2009
is shit better than nothing?
Today's workouts bring this to mind.
Yesterday - nice and early before the Big Day Out. 7.62 kms in just over 30 minutes, rolling through the Newport Lakes. This put me in a great frame of mind, culminating in a terrific day at the Big Day Out.
Today - yuk. Whether it was residual from yesterday, the heat, the hour I spent on the Tennis Court acting as ballboy for some friends and rediscovering the flat forehand of my youth, most likely a combination of all of them, and perhaps the fear of being woken from my 5 1/2 week mental slumber also, today's efforts didn't go any good.
AM - treadmill (prob. too late in the morning). 5 x 800 @ 18.2 - 18.4 km/h (3:15-3:18 pace) with a gentle rolling 200m recovery + w/u & c/d of 2km each. Just terrible. Heart rate only peaked at 168, but the effort didn't feel right, and I actually wanted to 8 reps but cut things short @ 5.
PM - treadmill. 4 x 500 @ 19.2 km/h with a rolling 250m recovery @ 10 km/h. Again, the goal was to get through 6 after pulling up on the morning one earlier than planned, and still couldn't get through that. HR peaked @ 165, which doesn't imply much, but if it doesn't feel right, what can you do? A 2K warm up + a walking cooldown of 1km.
Yesterday - nice and early before the Big Day Out. 7.62 kms in just over 30 minutes, rolling through the Newport Lakes. This put me in a great frame of mind, culminating in a terrific day at the Big Day Out.
Today - yuk. Whether it was residual from yesterday, the heat, the hour I spent on the Tennis Court acting as ballboy for some friends and rediscovering the flat forehand of my youth, most likely a combination of all of them, and perhaps the fear of being woken from my 5 1/2 week mental slumber also, today's efforts didn't go any good.
AM - treadmill (prob. too late in the morning). 5 x 800 @ 18.2 - 18.4 km/h (3:15-3:18 pace) with a gentle rolling 200m recovery + w/u & c/d of 2km each. Just terrible. Heart rate only peaked at 168, but the effort didn't feel right, and I actually wanted to 8 reps but cut things short @ 5.
PM - treadmill. 4 x 500 @ 19.2 km/h with a rolling 250m recovery @ 10 km/h. Again, the goal was to get through 6 after pulling up on the morning one earlier than planned, and still couldn't get through that. HR peaked @ 165, which doesn't imply much, but if it doesn't feel right, what can you do? A 2K warm up + a walking cooldown of 1km.
Sunday, January 25, 2009
Finally hit 30...
Sunday's long run finally got to 30K's - 30.8 to be precise, in 2:12. Nice comfortable run, some good climbs around Essendon + the usuals (Somerville Rd. Bridge, Harris St, Bunbury St, Edgewater Blvd) and it only really got to be hard work just beyond the hour mark. Felt pretty knackered afterwards and not taking my gels may have been both a help and a hindrance. Went for a massage later in the day and the massueur found some spots...he worked on those spots...it hurt...a whole stack, but there's some tenderness on my upper inner calf which is rearing its head again, and he did an absolute number on it.
Saturday I stayed inside as I was doing some work for school, so I did a tempo session on the treadmill. 10 minutes of warming up, 30 minutes of effort and 10 minutes of cooling down.
The effort went as follows: 5 @ 16.0 km/h, then in .2 km/h increments for each subsequent 5 minutes, so the last 5 minutes were done @ 17 km/h. 12.5 kms of running.
The upcoming week should be interesting, with a music festival and a city gig, plus the return of school, the candle need only burn at one end, as the small folk return the week after, and my life then gets turned upside down.
108 kms for the week...baby steps, baby steps.
Saturday I stayed inside as I was doing some work for school, so I did a tempo session on the treadmill. 10 minutes of warming up, 30 minutes of effort and 10 minutes of cooling down.
The effort went as follows: 5 @ 16.0 km/h, then in .2 km/h increments for each subsequent 5 minutes, so the last 5 minutes were done @ 17 km/h. 12.5 kms of running.
The upcoming week should be interesting, with a music festival and a city gig, plus the return of school, the candle need only burn at one end, as the small folk return the week after, and my life then gets turned upside down.
108 kms for the week...baby steps, baby steps.
Friday, January 23, 2009
ya bin doon it ul roooooong
That's what a drunk Scotsman might say to me.
Yesterday I went for a blood lactate test out at Moonee Ponds with a coach who coaches some of the state's (and the one of the country's) most promising runners. The test consisted of four 1600m repetitions @ 4:20; 4:00; 3:40; and 3:20 m/km, with Gregor (abovementioned coach) taking a blood sample to detemine the level of lactic acid in the blood after each repetition. The result basically indicated I'd not done enough anaerobic threshold/lactate threshold work, as indicated by my drop off in the 5K on Tuesday. This only makes for a minor adjustment in my training, moreso in intensity rather than volume (although that's coming) and I'll start to do more of the stuff I was doing post-Boston.
It's really only been December (or perhaps late November) when I really started to plan for the Canberra Marathon, and there's plenty of work to be done.
Estimated kms 11.4 (5 ks of w/u & c/d).
Today - 5 laps of the Newport Lakes inner track (working all relevant hills) + getting there via Blackshaws Rd. Bridge & coming home down down Watt via Blackshaws. A bit of intensity (got up to 161 HR) and the total of the run was 43:13 for 10.46kms, so I'm happy with the hitout.
Yesterday I went for a blood lactate test out at Moonee Ponds with a coach who coaches some of the state's (and the one of the country's) most promising runners. The test consisted of four 1600m repetitions @ 4:20; 4:00; 3:40; and 3:20 m/km, with Gregor (abovementioned coach) taking a blood sample to detemine the level of lactic acid in the blood after each repetition. The result basically indicated I'd not done enough anaerobic threshold/lactate threshold work, as indicated by my drop off in the 5K on Tuesday. This only makes for a minor adjustment in my training, moreso in intensity rather than volume (although that's coming) and I'll start to do more of the stuff I was doing post-Boston.
It's really only been December (or perhaps late November) when I really started to plan for the Canberra Marathon, and there's plenty of work to be done.
Estimated kms 11.4 (5 ks of w/u & c/d).
Today - 5 laps of the Newport Lakes inner track (working all relevant hills) + getting there via Blackshaws Rd. Bridge & coming home down down Watt via Blackshaws. A bit of intensity (got up to 161 HR) and the total of the run was 43:13 for 10.46kms, so I'm happy with the hitout.
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