Felt too tired on Sunday morning for a run - had wiped myself out a bit the day before moving furniture & cleaning up. Ended up going for a quick run on Sunday evening after 6pm. About 4.30 pace, dropped T off after 45 mins & kept going for another 15 or so.
On the Friday did the West End 4 min x 2 out, & the 2min & 30 sec return routine.
About 30k for the week.
Monday 26 November 2007
Tuesday 20 November 2007
Keep on ploddin'
Fronted up for this morning's PCRG session with a huge crowd, took a bit of effort to overtake everyone on the warm-up. A Gardens session involving 3 x 2 min efforts, 30 sec jogs; a 30 sec SR before repeat. Then Pat's add-ons : 2 min out & 2 back; followed by a quick 1 min up the hill to the cafe. No problems with my Achilles heel that has been feeling a bit over-used.
Last Friday's run consisted of some out & back stuff along the floating boardwalk followed with some steep hill reps.
Backed up on Sat with a 1 hr 12k easy with T. Did the same on Sunday late arvo after coming home from a shindig up at Caboolture.
Last Friday's run consisted of some out & back stuff along the floating boardwalk followed with some steep hill reps.
Backed up on Sat with a 1 hr 12k easy with T. Did the same on Sunday late arvo after coming home from a shindig up at Caboolture.
Monday 12 November 2007
Long Run 1hr 55
Determined to have a long run this last weekend & the weather helped, a bit cooler & overcast on Sunday. Slept in & hit the road about 7.50am. Left T behind but it was for his own benefit - now the days are getting muggy I'm worried he'll overheat but just keep running out of a sense of duty. (We went for a run on Sat morning, 11 ks that included 2 swims - for T that is).
I also need to practice running long distances on my own. Running with a dog does tend to destabilise you a bit holding onto the lead. Running free I felt my gait was a bit better & it was good to be unencumbered of the lead & having to stop for T whenever he needs a stop.
Headed down to the Green Bridge, about 3 ks away & then did the 18.4 'river loop', so about 24ks all up in 1 hour 55 mins. Got into a groove early on & it felt pretty effortless heading along Riverside Drive where I estimated I was on 4.15 k pace. Knew it was a bit fast but also figured I had a long way to go so I might as well chew up the ks.
Didn't see many runners & no one I knew. Did a spot check along the Regatta stretch where a k is marked out - 4.33. Hit the hills at St Lucia & predictably the wheels fell off, just started to do the bare minimum, conserving energy, back around the 5 to 5.15 pace. Only had 3 water fountain drinks & back home was pretty dehydrated. Plenty of stretching & today I feel surprisingly good.
I also need to practice running long distances on my own. Running with a dog does tend to destabilise you a bit holding onto the lead. Running free I felt my gait was a bit better & it was good to be unencumbered of the lead & having to stop for T whenever he needs a stop.
Headed down to the Green Bridge, about 3 ks away & then did the 18.4 'river loop', so about 24ks all up in 1 hour 55 mins. Got into a groove early on & it felt pretty effortless heading along Riverside Drive where I estimated I was on 4.15 k pace. Knew it was a bit fast but also figured I had a long way to go so I might as well chew up the ks.
Didn't see many runners & no one I knew. Did a spot check along the Regatta stretch where a k is marked out - 4.33. Hit the hills at St Lucia & predictably the wheels fell off, just started to do the bare minimum, conserving energy, back around the 5 to 5.15 pace. Only had 3 water fountain drinks & back home was pretty dehydrated. Plenty of stretching & today I feel surprisingly good.
Thursday 1 November 2007
Group member of the month award
Won jointly with Margaret & Damien. Didn't even realise I was in the running, but got it for "achieving a PB when the previous PB was at least 4 months ago". Next month I'm going for the "3 consecutive faster performances" gong. Report here:
I try not to miss the Thursday PCRG session after the time trial cos Pat gets the Ship Inn to put on breakfast. But this morning he postponed it due to the fun run last night. Lots of secretly disappointed folks methinks. Instead of the run out to New Farm we headed around the apartments on the other side of the Story Bridge, then over said bridge & back to the Gardens. Only took 34 mins so did a few laps before most people had regathered for the "no watch 1k". Pat asked me to do the timing cos he was watchless, so I hared off keeping in front of Damien clocking up 3.17 & then calling times until handing over to Pat.
I try not to miss the Thursday PCRG session after the time trial cos Pat gets the Ship Inn to put on breakfast. But this morning he postponed it due to the fun run last night. Lots of secretly disappointed folks methinks. Instead of the run out to New Farm we headed around the apartments on the other side of the Story Bridge, then over said bridge & back to the Gardens. Only took 34 mins so did a few laps before most people had regathered for the "no watch 1k". Pat asked me to do the timing cos he was watchless, so I hared off keeping in front of Damien clocking up 3.17 & then calling times until handing over to Pat.
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