Restart...
There. I'm staring again. With the financial year coming to a close, and the school term concluding, it's a great opportunity to physically and mentally recharge the batteries and begin a new assault on PB's, shake off physical and mental fatigue and just become a human again.
Saturday's run @ Bendigo didn't go as I'd liked, as I think I'd psyched myself out. I ran tentatively and a little scared, and missed an opportunity to set my team up particularly well. Fortunately for me, everyone else on the team held their end of the bargain and we finished 2nd in our relay - a great result seeing as 1st place was light years ahead of everyone in the division.
Today - run to and from the gym. Just over 6ks of rolling hills on the treadmill in 25 minutes, and 2kms of climbing on the elliptical (spelling??) trainer, plus weight and abdominal work. So just over 90 minutes of work, with 14.5 kms of aerobic stuff. Again, it was good to get it out of the system.
Hopefully the opportunity arises to do some "2-a-day" training with a view of running a solid time at Burnley (sub 77), a fast 10km @ Melbourne (sub 35), a solid track season and then a fast Christchurch in June next year. There, my goals are in the visual media! Thanks Andrew S. (good luck on the Gold Coast!), your sage words have provided some wonderful perspective.
Sunday, June 29, 2008
Saturday, June 21, 2008
shoulda been easy, but...
I decided to do it tough, or reasonably tough anyway...
Warm up run to, and cool down from, the gym. At the gym, random incline mode on the treadmill for 3 x 2 km @ 7:15, 7:18 & 7:17. The break between the first two was about 40 odd seconds, as the plan was a threshold run of about 6-8kms dropping the speed every km but it didn't feel right, so I turned into repeats. There was 15 minutes between 2nd & 3rd repeats, as I simply felt knackered but went to do some weights/abdominal work before deciding I needed to a 3rd hitout.
Total running 12.5kms, 6 of those with effort. Today was a struggle, but perhaps the 10 x 250 I did last night might have taken more out of the legs than I'd hoped.
Beer brewing and trivia night with bro & sis-in-law tonight, Jen will probably belt me for being too competitive. Having said that, if we win, some may claim it was rigged as Anna (sis-in-law) is running the show.
Warm up run to, and cool down from, the gym. At the gym, random incline mode on the treadmill for 3 x 2 km @ 7:15, 7:18 & 7:17. The break between the first two was about 40 odd seconds, as the plan was a threshold run of about 6-8kms dropping the speed every km but it didn't feel right, so I turned into repeats. There was 15 minutes between 2nd & 3rd repeats, as I simply felt knackered but went to do some weights/abdominal work before deciding I needed to a 3rd hitout.
Total running 12.5kms, 6 of those with effort. Today was a struggle, but perhaps the 10 x 250 I did last night might have taken more out of the legs than I'd hoped.
Beer brewing and trivia night with bro & sis-in-law tonight, Jen will probably belt me for being too competitive. Having said that, if we win, some may claim it was rigged as Anna (sis-in-law) is running the show.
Friday, June 20, 2008
Reports, doublin' up (sort of)
More reports today...no fun.
Doubled up today - 10 kms in through Yarraville, with 3 x hill/climb from Whitell to Hyde St behind Seddon footy club + Somerville Rd. bridge. About 42 minutes total, HR peaked @ 153, averaged 133. For a nice early run, I'm comfortable with the effort.
Afternoon - tready upstairs. W/U, 10 x 250 @ 19 kmh (3.10 kmh pace) with 40-45 sec. walking recovery between efforts, C/D. 6.5 km total. HR peaked @ 156, averaged 120 which seems low.
Beer brewin' tomorrow + school work, a nice early session should do do the trick.
Doubled up today - 10 kms in through Yarraville, with 3 x hill/climb from Whitell to Hyde St behind Seddon footy club + Somerville Rd. bridge. About 42 minutes total, HR peaked @ 153, averaged 133. For a nice early run, I'm comfortable with the effort.
Afternoon - tready upstairs. W/U, 10 x 250 @ 19 kmh (3.10 kmh pace) with 40-45 sec. walking recovery between efforts, C/D. 6.5 km total. HR peaked @ 156, averaged 120 which seems low.
Beer brewin' tomorrow + school work, a nice early session should do do the trick.
Thursday, June 19, 2008
f$%kin' reports! but hey, the Celtics are champs!
Reports man! Oh the joys of teaching. But as the masses collectively cry "look at all your holidays, man", I'll seek solace in a bottle!
10K threshold on the tready tonight - just wanted solid, even running and oddly (very oddly) the HR spiked at 192 (avg 156) but I got through in 37:25 and did what was left of 50 minutes as a recovery, so about 12.5 kms in total. No real discernible niggles, no dramas. I've got to get of this funk and get some consistency and routine. A double up tomorrow? We'll see.
10K threshold on the tready tonight - just wanted solid, even running and oddly (very oddly) the HR spiked at 192 (avg 156) but I got through in 37:25 and did what was left of 50 minutes as a recovery, so about 12.5 kms in total. No real discernible niggles, no dramas. I've got to get of this funk and get some consistency and routine. A double up tomorrow? We'll see.
Boston won the NBA championship 4 - 2, in the building Jen and I were in about 9 weeks ago. Kev's happy, he's got his Celtics hat...can't you tell?
Tuesday, June 17, 2008
Busy days...
Nice early session this morning, showing up again that intermittent training equates to less than desired speed and endurance.
Gym again, session as follows:
1 km - 4.40
4 km - 15 minutes (max HR 170, avg 152)
1.5 minutes walking recovery
3km - 11:10 (max 172, av 166)
3 min walking recovery
2 km - 7:20 (max 171, avg 165)
2 min walking recovery
a bit of weight & abdominal work, 3km of hill climbing (1.5 up, 1.5 down - naturally!) in about 13 minutes with a gentle cooldown, then more weight & abdominal work and some streching.
Not quick but the effort is definitely there - the high heart rate is an indicator of lack of fitness more than anything else, things might click into place over the next few weeks without work stresses.
Early start tomorrow, busy day, big sport meeting, lots of work to do after school. Hopefully I can squeeze in a lazy hour after work.
Gym again, session as follows:
1 km - 4.40
4 km - 15 minutes (max HR 170, avg 152)
1.5 minutes walking recovery
3km - 11:10 (max 172, av 166)
3 min walking recovery
2 km - 7:20 (max 171, avg 165)
2 min walking recovery
a bit of weight & abdominal work, 3km of hill climbing (1.5 up, 1.5 down - naturally!) in about 13 minutes with a gentle cooldown, then more weight & abdominal work and some streching.
Not quick but the effort is definitely there - the high heart rate is an indicator of lack of fitness more than anything else, things might click into place over the next few weeks without work stresses.
Early start tomorrow, busy day, big sport meeting, lots of work to do after school. Hopefully I can squeeze in a lazy hour after work.
Sunday, June 15, 2008
catch up's for dummies!
Due to late arrivals home from work and subsequent dinners on arrival and doing schoolwork at home I didn't run for three days. The annoying part part was being full of good intentions but not backing it up with actions. School's getting very busy again with reports and the return of senior classes, so squeezing out a run or two will do just as much for my sanity as it will my fitness, which will make its way back slowly.
Saturday morning - a few laps of the Newport Lakes for some little climbs. About 7.4ks in total - the HR got very high and whilst I was working hard on the climbs, they must have taken more out of me than what I'd thought.
Saturday afternoon - run to and from the gym (6.6 kms) + 2 x 2K quickish (3:25km pace) on the treadmill with a 4 minute walking recovery between each repeat. After the two quick runs, I did some weights (nothing significant) & some abdominal work. So 10.6 kms of running, 4ks of quality stuff. 18 in total for the day, probably a third of that would be hard, quality running.
Sunday morning - 22.3 ks along the Maribyrnong River and back. Nice morning for a run, reasonably cool, pulled up a bit sore and tender - no surprise considering the work done yesterday. Got a massage which I really needed from the good folk at Max Therapy at Highpoint (cheap plug, but they look after me!).
Well, that's it for the week. About 60ks in total (not enough but a reasonable platform for the holidays), school again has served as the major interruption both physically and mentally. I think there is some residual "holiday blues" or mental fatigue from the trip, as I really feel the need to just start afresh come the school holidays, both in a work and running sense. Work will simply be about "hanging on" and running will be simply getting mind and body right before making my assault on XC/Road season.
Saturday morning - a few laps of the Newport Lakes for some little climbs. About 7.4ks in total - the HR got very high and whilst I was working hard on the climbs, they must have taken more out of me than what I'd thought.
Saturday afternoon - run to and from the gym (6.6 kms) + 2 x 2K quickish (3:25km pace) on the treadmill with a 4 minute walking recovery between each repeat. After the two quick runs, I did some weights (nothing significant) & some abdominal work. So 10.6 kms of running, 4ks of quality stuff. 18 in total for the day, probably a third of that would be hard, quality running.
Sunday morning - 22.3 ks along the Maribyrnong River and back. Nice morning for a run, reasonably cool, pulled up a bit sore and tender - no surprise considering the work done yesterday. Got a massage which I really needed from the good folk at Max Therapy at Highpoint (cheap plug, but they look after me!).
Well, that's it for the week. About 60ks in total (not enough but a reasonable platform for the holidays), school again has served as the major interruption both physically and mentally. I think there is some residual "holiday blues" or mental fatigue from the trip, as I really feel the need to just start afresh come the school holidays, both in a work and running sense. Work will simply be about "hanging on" and running will be simply getting mind and body right before making my assault on XC/Road season.
Tuesday, June 10, 2008
Threshold run...of sorts
Home late-ish from work, had to do some report stuff, then I couldn't be stuffed going outside. God bless the treadmill! 12K of running, broken down as follows:
750 m warm up @ 4.42 min/km
250 m warm up @ 4.17
3K @ 3.45
3K @ 3.48
3K @ 3.51
2K of cooling down, slowing down 10 sec/km every 500 m from about 4.40. No repetitions, just dropping the speed every 3Ks to ease into solid running again.
Not quick, but a really solid hitout. The HR would have spiked about 166, and the average would be into the 150's. Probably my best hit out, even with a head full of snot, since Boston - seriously! Even with the inevitable presence of DOMS after yesterday's sharpener session, whacking the headphones on and belting out a solid session on the tready just worked for me this evening.
I've been told indirectly to watch my back as some younger runners are creeping up timewise and making big strides. Fantastic! That tells me the club is getting stronger and will get stronger provided we can keep the interest up of the 18-22 year olds. Whilst I have won 2 winter champion awards at the club and I'm chuffed to have done so, I don't believe I'm the best runner at the club and the award reflects consistency rather than being significantly better than anyone else. I'd love to make it three, but missing two races whilst in the US will work against me - just have get back in the groove again.
Some parting wisdom from Kevin.....
0695555555555555555555555555555555555555555555555555555/
]5u;45]utq54
Translation: daddy, why do you put me on the keyboard and try to make me type?
750 m warm up @ 4.42 min/km
250 m warm up @ 4.17
3K @ 3.45
3K @ 3.48
3K @ 3.51
2K of cooling down, slowing down 10 sec/km every 500 m from about 4.40. No repetitions, just dropping the speed every 3Ks to ease into solid running again.
Not quick, but a really solid hitout. The HR would have spiked about 166, and the average would be into the 150's. Probably my best hit out, even with a head full of snot, since Boston - seriously! Even with the inevitable presence of DOMS after yesterday's sharpener session, whacking the headphones on and belting out a solid session on the tready just worked for me this evening.
I've been told indirectly to watch my back as some younger runners are creeping up timewise and making big strides. Fantastic! That tells me the club is getting stronger and will get stronger provided we can keep the interest up of the 18-22 year olds. Whilst I have won 2 winter champion awards at the club and I'm chuffed to have done so, I don't believe I'm the best runner at the club and the award reflects consistency rather than being significantly better than anyone else. I'd love to make it three, but missing two races whilst in the US will work against me - just have get back in the groove again.
Some parting wisdom from Kevin.....
0695555555555555555555555555555555555555555555555555555/
]5u;45]utq54
Translation: daddy, why do you put me on the keyboard and try to make me type?
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