Had to go down to school today to do some stuff (hideous - back to earth in a few days) and then got home to put the bike in for a service, providing an additional source of cross-training on weekends and quiet days at school allow for the possibility to ride.
Arrived at the gym in the late afternoon and proceeded to run 13.4 kms down along the river to Footscray, back through Yarraville and Spotty and than back to the gym - all in all a smidge over 56 minutes. It's been a good running week so far, with a very easy Friday, an awful Saturday and hopefully a good Sunday run to tip me back up around 90 kms. Lots of work to do...
Trying to get my weight down a little - eating, drinking and relaxing post-Boston (9 weeks on and I'm still using it as an excuse!!)has got me a few kgs above where I want to be, but I should be able to slim down by Burnley and still be strong simultaneously.
Thursday, July 10, 2008
Tuesday, July 8, 2008
a sharpie indoors....
Back inside for the fast(ish) stuff....
2 x 3K with 3.5 minutes walking recovery + w/u & c/d, total running 11 km. 2nd 3K slightly faster than 1st (10:43 2nd; 10:48 first), HR peaked @ 161. I think this is good, we'll find out Saturday @ the 10 miler down at Geelong.
No profound insights today, too much to do with school and the house.
Au revoir.
2 x 3K with 3.5 minutes walking recovery + w/u & c/d, total running 11 km. 2nd 3K slightly faster than 1st (10:43 2nd; 10:48 first), HR peaked @ 161. I think this is good, we'll find out Saturday @ the 10 miler down at Geelong.
No profound insights today, too much to do with school and the house.
Au revoir.
Monday, July 7, 2008
Outdoors...this one's for Stu
Shitty wind, a tinge of rain...nothin' like it for a stride!
A moderately easy 19.3 kms (thanks mapmyrun.com) with a few little climbs, made easier by having a slight tailwind home, but the majority of it was in my face. A fellow blogging teammate, whose name (cough! in the title of the post! cough!) shall not be mentioned, rubbished for all my "great indoors" training and stung me into action (well running is an outdoors activity, ja?).
Now to go and enter for Saturday's godwaful 10 mile XC event in Geelong. On the upside, I'll be brewing beer that morning, so it all ebbs and flows, doesn't it?
A moderately easy 19.3 kms (thanks mapmyrun.com) with a few little climbs, made easier by having a slight tailwind home, but the majority of it was in my face. A fellow blogging teammate, whose name (cough! in the title of the post! cough!) shall not be mentioned, rubbished for all my "great indoors" training and stung me into action (well running is an outdoors activity, ja?).
Now to go and enter for Saturday's godwaful 10 mile XC event in Geelong. On the upside, I'll be brewing beer that morning, so it all ebbs and flows, doesn't it?
Sunday, July 6, 2008
a day off, a week complete blah blah blah
Friday - guess what? I ran outside. How about that! A nice 13.5 kms in 56 minutes with a few climbs but for the most part flat. Put the hammer down for about 5-6 minutes but for the most part a fairly controlled run.
Saturday - day off, nothing achieved really.
Sunday - thought about a long run, got up too late, did a sharp work indoors (who'd have thought?) instead. 9.75 kms in total, 8kms hard, 40 minutes. 1km warm up, 8 kms progressing in speed from 15.6 km/h for the first km and progressing .2 km/h each km to finish the 9kms in just over 34 minutes. The remainder was simply a cooldown prgressing from 12km, down 1km/h every 100m or thereabouts. I thought about doubling up, but an adventure by Jen and I to the Belgian Beer Cafe in Southbank (god bless 9% Trappist ales!) kicked that in the arse in a hurry.
Saturday - day off, nothing achieved really.
Sunday - thought about a long run, got up too late, did a sharp work indoors (who'd have thought?) instead. 9.75 kms in total, 8kms hard, 40 minutes. 1km warm up, 8 kms progressing in speed from 15.6 km/h for the first km and progressing .2 km/h each km to finish the 9kms in just over 34 minutes. The remainder was simply a cooldown prgressing from 12km, down 1km/h every 100m or thereabouts. I thought about doubling up, but an adventure by Jen and I to the Belgian Beer Cafe in Southbank (god bless 9% Trappist ales!) kicked that in the arse in a hurry.
Thursday, July 3, 2008
Fatigue? fitness? confidence? who knows...
Today's relatively calm day would have been the ideal opportunity for a solid threshold/tempo run, but again I did my short/hard stuff in relative comfort.
W/u & c/d to and fro the gym, with 6ks of gentle rolling hills at tempo/threshold pace (maybe quicker at this point, I'm not sure) on the machine. Started at 15.8 (3:47 km pace), and increased by .1 km/h every km, finishing that in a time of a bit over 22 minutes (HR spiked @ 190 - too high or perhaps an irregular reading). I think honestly it's just a confidence thing - when the time is right, I'll push, but I'm feeling like I'm making incremental (albeit slowly) progress doing fast stuff on the tready, just getting confidence out of being able to complete runs at a particular speed. Did some more weight and core stuff. Total distance covered 12.5 kms, 6 being at "effort". Went for a massage later in the day, as I felt particularly fatigued on the run home, due to the fact that I've done more training in four days (nearly 6 hours) than on average for the past 5 weeks. This is what a relaxed mind and school holidays does for you!!
W/u & c/d to and fro the gym, with 6ks of gentle rolling hills at tempo/threshold pace (maybe quicker at this point, I'm not sure) on the machine. Started at 15.8 (3:47 km pace), and increased by .1 km/h every km, finishing that in a time of a bit over 22 minutes (HR spiked @ 190 - too high or perhaps an irregular reading). I think honestly it's just a confidence thing - when the time is right, I'll push, but I'm feeling like I'm making incremental (albeit slowly) progress doing fast stuff on the tready, just getting confidence out of being able to complete runs at a particular speed. Did some more weight and core stuff. Total distance covered 12.5 kms, 6 being at "effort". Went for a massage later in the day, as I felt particularly fatigued on the run home, due to the fact that I've done more training in four days (nearly 6 hours) than on average for the past 5 weeks. This is what a relaxed mind and school holidays does for you!!
Wednesday, July 2, 2008
Fairweather runners...meh
More indoors stuff - trying to avoid a cold, the wind, all the other elements that actually make running a CHALLENGE AND FUN!!
14ks in an hour. Started the machine @ 13.4 (4.30 pace) and moved up in .2 increments every 1.5 kms and did the last 250 m @ 15.2 (3.55 pace). Max HR was about 160 and that was only brief. 300m of climbing, and that was just playing with inclines here and there. 1 km jog/walk cooldown. Stretch and abdominal work afterwards. All in all, a satisfying workout.
14ks in an hour. Started the machine @ 13.4 (4.30 pace) and moved up in .2 increments every 1.5 kms and did the last 250 m @ 15.2 (3.55 pace). Max HR was about 160 and that was only brief. 300m of climbing, and that was just playing with inclines here and there. 1 km jog/walk cooldown. Stretch and abdominal work afterwards. All in all, a satisfying workout.
Tuesday, July 1, 2008
School holidays...god bless 'em
Sometimes, you simply need the opportunity to mentally switch off and enjoy unhindered what you do...run! No detailed analysis, no astrophysics, just lace the trainers up and...run.
Mind you, with the wind as it's been, I've been a wussbag and kept the overwhelming majority indoors. This won't help in competition, but it's getting it done and with a degree of satisfaction.
Monday w/u + c/d to & from gym (running home into yuk nor-wester wind was...well, yuk!). 8kms of rolling hills in the treadmill in about 34 minutes. Weights & abdominal work also. 95 minutes total exercise, 14.5 kms of running.
Today (indoors) - w/u of 1.5 kms, starting @ 12.4 km/h and increasing by .2 km/h every 250m.
9km of solid running - 2 @ 15.6 km/h (est 3:54 km); 2 @ 15.8 (est 3:49-3:50); 2.5 @ 16 (3.45); 1 @ 16.2 (est. 3:41); 1.5 @ 16.4 (est 3:38-3:39) so it was nice to get progressively harder and come close to nailing a tempo/threshold run. Easy 2k of cooling down from about 13.0 km/h and slowing .4 every 250 m to conclude with the 250m @ walking pace (6 km/h, or 10:00 km). A brief (too brief) stretch, and then out the door to meet Jen for Mexican in town.
Mind you, with the wind as it's been, I've been a wussbag and kept the overwhelming majority indoors. This won't help in competition, but it's getting it done and with a degree of satisfaction.
Monday w/u + c/d to & from gym (running home into yuk nor-wester wind was...well, yuk!). 8kms of rolling hills in the treadmill in about 34 minutes. Weights & abdominal work also. 95 minutes total exercise, 14.5 kms of running.
Today (indoors) - w/u of 1.5 kms, starting @ 12.4 km/h and increasing by .2 km/h every 250m.
9km of solid running - 2 @ 15.6 km/h (est 3:54 km); 2 @ 15.8 (est 3:49-3:50); 2.5 @ 16 (3.45); 1 @ 16.2 (est. 3:41); 1.5 @ 16.4 (est 3:38-3:39) so it was nice to get progressively harder and come close to nailing a tempo/threshold run. Easy 2k of cooling down from about 13.0 km/h and slowing .4 every 250 m to conclude with the 250m @ walking pace (6 km/h, or 10:00 km). A brief (too brief) stretch, and then out the door to meet Jen for Mexican in town.
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