Another hot week, but got through it fine with a few nice efforts along the way. Summary is as follows:
Monday (24/1)
AM - 12.3 km's - 1:00:00
PM - 10.3 km/s - 48:17 (small rolling hills)
Tuesday (25/1)
AM - 6.0 km's - 0:30:00
PM - 9 x 1000 (40 second jog recovery). My first VO2 session since prior to the Fukuoka Marathon last December. Put in a really nice effort and was very happy with the outcome. Felt pretty good despite slowing for the last 2 intervals, whichwere solo efforts. Splits: 3:16 / 3:15 / 3:18 / 3:15 / 3:16 / 3:17 / 3:17 / 3:20 / 3:23. (36:09 minutes / 10 km's for the VO2 portion of the session and all up 16 km's including warm-up and warm-down).
Wednesday (26/1)
AM - Bush Race - 3 hour team event race. My portion consisted of 9.1 km's (2 laps). I was part of a team of 4 called "Blue Mountains Marathon Clinic (BMMC) Youth Squad plus 1". Being the old guy on the team I represented the Plus 1. The weather was ridiculously hot and humid and the course was mainly single track, hilly and technical in places. Not my preferred conditions in any aspect, but I seemed to do okay on the day. Under normal conditions I'm probably the slowest guy on the team. The "youth" component of the team consisted of Earl & Jim, who are sub 31 & 33 10,000 metre runners respectively & Ed who is a low 16 5000m guy. Surprisingly, the old guy managed to achieve quicker lap times than my more illustrious & significantly younger team mates. Probably the only time I will ever get bragging rights over them, but you've gotta take them when you can. We won the team event comfortably, so that was a buzz. 4.55 km lap splits were 18:58 & 19:46. Sounds incredibly slow I admit but really it demonstrates the tough weather & track conditions. Total running 13.9 km's
PM - A lethargic 3 km amble in 19 mins
Thursday (27/1)
PM - 27 km's - 1:59:18 (ave H/R 126). Followed by 5 x 100 m strideouts
Friday (28/1)
PM - 11.9 km's - 1:00:37
Saturday (29/1)
AM - 8 km Tempo on grass followed by 10 x 100
Put in a PB session and felt very strong. Was running on at the end of the tempo and worked strongly on the stride-outs. Tempo in 27:09 (km splits - 3:26 / 3:29 / 3:23 / 3:27 / 3:25 / 3:23 / 3:19 / 3:17). Average H/R 158 (90% approx). All up 18 km's - 1:18:52
Sunday (30/1)
PM - Hilly Long Run - 36 km's - 2:44:57
Weekly Total - 154.4 km's - 11:55:59
Monday, January 31, 2011
Doing okay despite the hot weather!
Pretty good week of training. Consistency is the goal from now with a steady increase in speed as I get closer to the Rotterdam Marathon. Weekly summary is as follows:
17/1 - Mon
AM - 10 km's - 49:40
PM - 12 km's - 54:05
18/1 - Tue
AM - 6 km's - 30:05
PM - 8 x 400 (200)- 18:25 (77/78/75/75/78/78/76/76) followed by 500 m recovery jog then 4 km tempo - 14:56. Total running for session was 17.3 km's - 1:19:39
19/1 - Wed
AM - 5.3 km's - 30:00
PM - 25 km's - 1:57:16 (hilly)
20/1 - Thu
AM - 6 km's - 35:15 (hilly)
PM - 4 x (4x200) - 3 minutes jogging between sets and 1 minute cycles for each rep.
Splits: Set 1 - 36/37/34/34 - Set 2 - 34/35/35/35 - Set 3 - 34/34/34/34 - Set 4 - 35/34/33/32 Total running - 16.4kms - 1:22:36
21/1 - Fri
AM - 10.5 km's - 52:12
22/1 - Sat
4 x 2000. Splits: 6:37 / 6:45 / 6:41 / 6:34. Total running - 16.9 km's - 1:19:17
23/1 - Sun
AM - 34 km's - 2:34:53 (17 km's on grass then road with 8 x 500 strong hill surges then flat)
Weekly Total - 153.4 km's - 12:10:35
17/1 - Mon
AM - 10 km's - 49:40
PM - 12 km's - 54:05
18/1 - Tue
AM - 6 km's - 30:05
PM - 8 x 400 (200)- 18:25 (77/78/75/75/78/78/76/76) followed by 500 m recovery jog then 4 km tempo - 14:56. Total running for session was 17.3 km's - 1:19:39
19/1 - Wed
AM - 5.3 km's - 30:00
PM - 25 km's - 1:57:16 (hilly)
20/1 - Thu
AM - 6 km's - 35:15 (hilly)
PM - 4 x (4x200) - 3 minutes jogging between sets and 1 minute cycles for each rep.
Splits: Set 1 - 36/37/34/34 - Set 2 - 34/35/35/35 - Set 3 - 34/34/34/34 - Set 4 - 35/34/33/32 Total running - 16.4kms - 1:22:36
21/1 - Fri
AM - 10.5 km's - 52:12
22/1 - Sat
4 x 2000. Splits: 6:37 / 6:45 / 6:41 / 6:34. Total running - 16.9 km's - 1:19:17
23/1 - Sun
AM - 34 km's - 2:34:53 (17 km's on grass then road with 8 x 500 strong hill surges then flat)
Weekly Total - 153.4 km's - 12:10:35
Monday, January 17, 2011
Hills & marathon practice
Well I really feel like I'm now back into the thick of things now. After a week of high mileage, numerous hills sessions, a marathon pace effort long run and high humidity, I'm feeling pretty battered. Summary is as follows:
Monday
Hilly Long Run - 36 km's - 2:52:34 (ran the uphill sections solidly - constant rain)
Tuesday
AM - 9.6 km's - 45:03
PM - Quarters Session - 8 x 400 (200 float) - 4.8 km's - 17:18 - Splits: 78/73/73/80/76/78/79/73 (Muggy conditions). Total 12.4 km's including warm-up & warm down.
Wednesday
AM - 9.1 km's - 48:05 (Hilly)
PM - 25km's - 1:54:46 (Very hilly - ran the uphill sections strongly)
Thursday
AM - 14 km's - 1:07:47 (Hilly fartlek running - Surged the uphill sections)
Friday
AM - 11.6 km's - 1:01:27 (Hilly fartlek running - Surged the uphill sections)
PM - 10.3 km's - 51:28 (flat / relaxing)
Saturday
PM - 5.1 km's - 24:57
Sunday
AM - Long run - 30.3 km's - 2:03:07 - 9.2 km's relaxed easy running (40:02 / Ave H/R 131) followed by 1/2 marathon (83:05 / Ave H/R 161). Extremely tough conditions, hilly & warm/humid (23 degrees & 85% humidity). Ran to H/R. Followed by 2 km warm down.
Weekly total running - 1:65:40 - 12:56:24 hrs
Monday
Hilly Long Run - 36 km's - 2:52:34 (ran the uphill sections solidly - constant rain)
Tuesday
AM - 9.6 km's - 45:03
PM - Quarters Session - 8 x 400 (200 float) - 4.8 km's - 17:18 - Splits: 78/73/73/80/76/78/79/73 (Muggy conditions). Total 12.4 km's including warm-up & warm down.
Wednesday
AM - 9.1 km's - 48:05 (Hilly)
PM - 25km's - 1:54:46 (Very hilly - ran the uphill sections strongly)
Thursday
AM - 14 km's - 1:07:47 (Hilly fartlek running - Surged the uphill sections)
Friday
AM - 11.6 km's - 1:01:27 (Hilly fartlek running - Surged the uphill sections)
PM - 10.3 km's - 51:28 (flat / relaxing)
Saturday
PM - 5.1 km's - 24:57
Sunday
AM - Long run - 30.3 km's - 2:03:07 - 9.2 km's relaxed easy running (40:02 / Ave H/R 131) followed by 1/2 marathon (83:05 / Ave H/R 161). Extremely tough conditions, hilly & warm/humid (23 degrees & 85% humidity). Ran to H/R. Followed by 2 km warm down.
Weekly total running - 1:65:40 - 12:56:24 hrs
Sunday, January 9, 2011
It's a long way there!
When I think about the Rotterdam Marathon on 10 April, I can't help but think about the long road ahead. I'm nowhere near peak shape and am really struggling with the summer heat and rebuilding my mileage & finding some pace. I can't remember who said that "training builds you up for racing and racing breaks you down" and this is so true in my case. Prior to the Fukuoka Marathon, I felt strong and confident. I was really enjoying training and my motivation was fantastic. Following the Fukuoka Marathon, my confidence has been dented a lot and training wise I'm really struggling to put some decent runs together. I haven't lost any motivation or determination for that matter, but much needs to be done to rebuild my confidence.
It's always hard to guage where your fitness is at over summer and whilst you're in the early stages of base building, but I do feel that my endurance is well down and so is my pace. I still haven't been doing any VO2 sessions and continue to concentrate on tempo runs, leg turnover sessions and aerobic runs.
Summary of last week's training is as follows:
Monday
AM - 5 x 1 minute (off 1 minute) @ 3:20 pace. - Total 13:00 km's - 1:02:26
PM - Easy 10.1 km's - 49:42
Tuesday
AM - 5 km jog - 26:03
Wednesday
5000 m track race - 17:03 - Struggled with the humidity. Well below PB of 16:37. Wasn't really expecting anything special though. Total running 13.6 km's - 59:20
Thursday
AM - 20 km's - 1:31:17 over rolling hills
PM - 12.6 kms - 1:00:00
Friday
AM - 10.1 km's - 53:32
PM - 6 km's - 30:01
Saturday
AM - 9.8 km tempo - 36:20 - Sound run in very muggy conditions but felt drained afterwards. Preceeded by 4.5 km's warm-up, drills & strides in 23:27. Followed by 7.3 km warm-down in 41 minutes.
PM - 5.2 km jog - 25:39
Sunday
AM - 16 km's - 1:18:34 - felt tired & legs heavy. Decided to abort planned long run and go home and rest/sleep. Will do long run tomorrow.
PM - 11.2 km's - 56:39 - Felt better after a few hours nap.
Evening - 5.8 km's - 29:21
Total running - 150.2 km's - 12:03:25 hours.
Will do 3 hour long run tomorrow some time to make up for today.
It's always hard to guage where your fitness is at over summer and whilst you're in the early stages of base building, but I do feel that my endurance is well down and so is my pace. I still haven't been doing any VO2 sessions and continue to concentrate on tempo runs, leg turnover sessions and aerobic runs.
Summary of last week's training is as follows:
Monday
AM - 5 x 1 minute (off 1 minute) @ 3:20 pace. - Total 13:00 km's - 1:02:26
PM - Easy 10.1 km's - 49:42
Tuesday
AM - 5 km jog - 26:03
Wednesday
5000 m track race - 17:03 - Struggled with the humidity. Well below PB of 16:37. Wasn't really expecting anything special though. Total running 13.6 km's - 59:20
Thursday
AM - 20 km's - 1:31:17 over rolling hills
PM - 12.6 kms - 1:00:00
Friday
AM - 10.1 km's - 53:32
PM - 6 km's - 30:01
Saturday
AM - 9.8 km tempo - 36:20 - Sound run in very muggy conditions but felt drained afterwards. Preceeded by 4.5 km's warm-up, drills & strides in 23:27. Followed by 7.3 km warm-down in 41 minutes.
PM - 5.2 km jog - 25:39
Sunday
AM - 16 km's - 1:18:34 - felt tired & legs heavy. Decided to abort planned long run and go home and rest/sleep. Will do long run tomorrow.
PM - 11.2 km's - 56:39 - Felt better after a few hours nap.
Evening - 5.8 km's - 29:21
Total running - 150.2 km's - 12:03:25 hours.
Will do 3 hour long run tomorrow some time to make up for today.
Monday, January 3, 2011
Getting into the groove.
I'm starting to forget the pain of Fukuoka and settle back into training again. In fact, despite the hot weather this past week, I've been really enjoying my running. Nothing flash this week but have put in some solid longer runs and a few marathon pace & tempo intervals. I'm definitely guilty of enjoying the festive season and not getting enough sleep, but what the heck, sometimes it's okay to relax the discipline.
Weekly training summary is as follows:
Monday
AM - 20 km's - 1:37:29 (Ave H/R 126) - Slow & easy, finished with 5 x 100 m strides
Tuesday
AM - 10 km's - 0:48:14 (122)
PM - 32 km's - 2:15:14 (144)
Felt pretty good. 4 km's warm-up. 4 x 5k progressive pace marathon practice effort, followed by 2 km's recovery then speed (4 x 100 / 1 x 1 min uphill) then 1 km recovery. Marathon practice splits: 20:00 (142 ave bpm) / 19:19 (151) / 18:43 (156) / 18:09 (164). Speedwork @ 18 km/h with 4% incline.
Wednesday
AM - 4 km's - 0:19:57 (123)
PM - 16.4 km's - 1:11:41 (143)
Fartlek running. 6 km easy warm-up @ 13.3 km/h followed by:
2 x 600 (300) @ 18 / 10 km/h
4 x 300 (200) @ 18 / 10 km/h
4 x 150 (150) @ 18-20 / 10 km/h
4 x 100 @ 4% (200) @ 20 / 10 km/h
4.4 km's warm down @ 12 km/h
Thursday
PM - 18 km's - 1:20:18
Friday
AM - 10 km's - 0:49:42
Saturday
PM - 17 km's - 1:15:26 (142)
Tempo Intervals
Tough session in really muggy conditions. Splits:
1. 3:48/3:42/3:49/3:48/3:47 (Ave H/R - 161)
2. 3:37/3:37/3:40 (Ave H/R 161)
3. 3:30 (Ave H/R 158)
Sunday
PM - 18 km's - 1:20:17 (133)
Progressive paced. Cruisy & easy. Felt good.
Weekly Total - 145.4 km's - 10:58:23
Next week I will be doing a 5000 metre track race on Wednesday night, so a couple of easy days coming up. Looking forward to the race, although I'm not expecting a lot. The weather should be hot and I haven't been doing any specific training such as VO2 intervals.
Weekly training summary is as follows:
Monday
AM - 20 km's - 1:37:29 (Ave H/R 126) - Slow & easy, finished with 5 x 100 m strides
Tuesday
AM - 10 km's - 0:48:14 (122)
PM - 32 km's - 2:15:14 (144)
Felt pretty good. 4 km's warm-up. 4 x 5k progressive pace marathon practice effort, followed by 2 km's recovery then speed (4 x 100 / 1 x 1 min uphill) then 1 km recovery. Marathon practice splits: 20:00 (142 ave bpm) / 19:19 (151) / 18:43 (156) / 18:09 (164). Speedwork @ 18 km/h with 4% incline.
Wednesday
AM - 4 km's - 0:19:57 (123)
PM - 16.4 km's - 1:11:41 (143)
Fartlek running. 6 km easy warm-up @ 13.3 km/h followed by:
2 x 600 (300) @ 18 / 10 km/h
4 x 300 (200) @ 18 / 10 km/h
4 x 150 (150) @ 18-20 / 10 km/h
4 x 100 @ 4% (200) @ 20 / 10 km/h
4.4 km's warm down @ 12 km/h
Thursday
PM - 18 km's - 1:20:18
Friday
AM - 10 km's - 0:49:42
Saturday
PM - 17 km's - 1:15:26 (142)
Tempo Intervals
Tough session in really muggy conditions. Splits:
1. 3:48/3:42/3:49/3:48/3:47 (Ave H/R - 161)
2. 3:37/3:37/3:40 (Ave H/R 161)
3. 3:30 (Ave H/R 158)
Sunday
PM - 18 km's - 1:20:17 (133)
Progressive paced. Cruisy & easy. Felt good.
Weekly Total - 145.4 km's - 10:58:23
Next week I will be doing a 5000 metre track race on Wednesday night, so a couple of easy days coming up. Looking forward to the race, although I'm not expecting a lot. The weather should be hot and I haven't been doing any specific training such as VO2 intervals.
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