& I'm slowly getting back into the swing of things after coming down with a bad cold/ flu thingy & an eye infection around the last week of December. Took time-off running in order to get over it quicker. Trouble was there was no improvement despite being loaded up with medicine & 5 days off work. Eventually had 16 days without a run before I couldn't stand it any longer. Plodded around the grassy school oval.
Only had 2 or 3 runs a week but my base fitness didn't completely desert me. Managed a PCRG session but took it pretty easy. Followed up with a long Sunday run of 1hr 22 doing the 2 bridge loop (Indro & Green) from my place, very slow.
On Friday I managed another PCRG session: 4x 1ks with 1 min walking recovery ending with a 1 min out & back. Happy to manage 2x 3.38s & then 2x 3.41s in a controlled performance. (Stefan & Matty L out in front finished with 3.20/ 3.19 as a comparison).
Sunday I caught up with the Sunday running crew at the Ship Inn. Mike H & I joining onto a group of 6 who had already put in a 30 min loop. We then did the 18.4k river loop with me finishing in the 1.28s about a minute behind the first 3. Ran some 4.35s early on before settling into 4.45s.
Time to start adding up my weekly ks. This last week would be 34. Tomorrow the 1st 3k TT of the year. Interesting to see how I'm faring.
Monday, 2 February 2009
Thursday, 20 November 2008
Cruising
Have spent some time on holidays including a week at Caloundra in a house perfectly situated close to the dog off-leash beach. Had a couple of good 1 hour runs along the coastal path.After Melbourne I had unfinished business - a 3k TT to get 4 successive quicker times & dip under 10 minutes to boot. Cut down on the long runs & started to push the PCRG sessions in preparation. Noosa Tri meant the TT came up a week early. Still, figured I'd give it a bash by going out hard & then grimly hanging on for the 2nd half. Pretty much worked out that way - a first k 3.10 & turned in around 4.52. Slowed alot on the way back but very happy to post a 9.57. Last time under 10 was December...Also a bit peeved that the time didn't even get me a podium finish - I was 4th, with young Nick streaking away to post a 9.28ish.
Weather has been a bit ordinary for running as of late - if it's not raining, it's bloody hot. Last Sunday was a stinker despite running at the coast (Caloundra again) I had left it a bit late - past 8am & pretty shattered after 54 mins. Had a swim at least.
Have not been at PCRG for a couple of weeks & am pretty content giving my knee a rest. Still, don't want to lose all my fitness. Just lacking some motivation at the moment.
Wednesday, 15 October 2008
Melb HM 2008
The morning at first appeared encouraging - warmish, only a slight wind. Walked the 3 ks down to the G & left my gear in the drop-off area. Saw Mark K there who seemed pretty relaxed, had downed a few Japanese beers last night because he hadn't tried them before...
Walked over to the new start past the Rod Laver Arena by 6.30. Caught up with Robbie L. Went for a bit of a warm-up including strides alongside the Yarra, plenty of room. Didn't feel too bad considering - I had picked up a cold/virus the Wednesday before & had been feeling off-colour. Very frustrating - I've had a pretty good year being able to get over sickness quickly.
Lined up in the mix. Seemed to be a lot of elite & preferred starters milling around in front. (Turned out the national HM champs were being run. Saw Glenda & Beth. Caught up with Beth after & she had finally cracked a 79). Eventually they took away the barricade & squeezed up, possibly 20 rows back. Start underway only about a minute past 7am. Pretty heavy traffic the first k but eased once onto St Kilda Road (SKR). A new deviation saw us head up an incline for about 1k past the Shrine of Remembrance before ducking back down along Dallas Brooks Drive. Somewhere along there I saw the first distance marker, 3ks in 12.02. Not too concerned, slower start & uphill to be expected. Also taking on advice not to go out too hard...
Along SKR saw all the k markers & was disappointed that I kept hitting 4.00 k splits. I tried to speed up & did hit a few 3.55s but no one to latch onto. Turned at Fitzroy St to go round Albert Park Lake & immediately felt the blustery wind. Physically & psychologically this had an impact & suddenly the next k was 4.10. Worse, the effort to speed up into the wind just wasn't there. Started to run with another guy at the same pace. He said he was aiming for 1.20 but we were on 1.24. Kept expecting him to take off after half-way but he eventually finished only a minute in front.
Down Kerford Road & hit the 10k mark in 39.57. Immediately I knew a PB was gone. Just could not pick up the pace & this may have been a result of my lack of energy due to the sickness. Halfway in 42.10. Drinks volunteers were great - got all cups & sachets un-spilt & received thanks for thanking them!
Along Beaconsfield Parade (next to the bay) finally had the wind behind & was back on 4s. Heading into SKR & the wind was not fun. Sometimes dust would swirl up into the eyes & empty plastic water cups clattered across the road like soldier crabs before the tide.
My marathon training this year at least gave me the endurance to run the last 5 ks better than I've done before. Started to get soreness associated with my injured right knee around 18k. Passed Tesso just before the entrance to the MCG, this year off Brunton Avenue. A massive roar from the 90,000 crowd heralded my appearance & photographers were tripping over themselves attempting to shoot my picture for Sports Illustrated but...I was a little delerious by this stage, crossing in 1.25. 10 ish.
2 minutes slower than last year & 4 mins slower than expectations. So disappointing, but you've gotta roll with the punches.
Walked over to the new start past the Rod Laver Arena by 6.30. Caught up with Robbie L. Went for a bit of a warm-up including strides alongside the Yarra, plenty of room. Didn't feel too bad considering - I had picked up a cold/virus the Wednesday before & had been feeling off-colour. Very frustrating - I've had a pretty good year being able to get over sickness quickly.
Lined up in the mix. Seemed to be a lot of elite & preferred starters milling around in front. (Turned out the national HM champs were being run. Saw Glenda & Beth. Caught up with Beth after & she had finally cracked a 79). Eventually they took away the barricade & squeezed up, possibly 20 rows back. Start underway only about a minute past 7am. Pretty heavy traffic the first k but eased once onto St Kilda Road (SKR). A new deviation saw us head up an incline for about 1k past the Shrine of Remembrance before ducking back down along Dallas Brooks Drive. Somewhere along there I saw the first distance marker, 3ks in 12.02. Not too concerned, slower start & uphill to be expected. Also taking on advice not to go out too hard...
Along SKR saw all the k markers & was disappointed that I kept hitting 4.00 k splits. I tried to speed up & did hit a few 3.55s but no one to latch onto. Turned at Fitzroy St to go round Albert Park Lake & immediately felt the blustery wind. Physically & psychologically this had an impact & suddenly the next k was 4.10. Worse, the effort to speed up into the wind just wasn't there. Started to run with another guy at the same pace. He said he was aiming for 1.20 but we were on 1.24. Kept expecting him to take off after half-way but he eventually finished only a minute in front.
Down Kerford Road & hit the 10k mark in 39.57. Immediately I knew a PB was gone. Just could not pick up the pace & this may have been a result of my lack of energy due to the sickness. Halfway in 42.10. Drinks volunteers were great - got all cups & sachets un-spilt & received thanks for thanking them!
Along Beaconsfield Parade (next to the bay) finally had the wind behind & was back on 4s. Heading into SKR & the wind was not fun. Sometimes dust would swirl up into the eyes & empty plastic water cups clattered across the road like soldier crabs before the tide.
My marathon training this year at least gave me the endurance to run the last 5 ks better than I've done before. Started to get soreness associated with my injured right knee around 18k. Passed Tesso just before the entrance to the MCG, this year off Brunton Avenue. A massive roar from the 90,000 crowd heralded my appearance & photographers were tripping over themselves attempting to shoot my picture for Sports Illustrated but...I was a little delerious by this stage, crossing in 1.25. 10 ish.
2 minutes slower than last year & 4 mins slower than expectations. So disappointing, but you've gotta roll with the punches.
Tuesday, 7 October 2008
Last speed session
Headed off to the club this morning having had hardly any sleep - last night's wine/ ice-cream or the late arvo iced coffee? Holidays are bad for the diet...Despite this I had a good hit-out, felt quick without even too much effort. Had a series of 1 min & 30 sec efforts in the gardens - also dodged a few tractors & other assorted vehicles on the narrower back path...the gardens had a music festival on the weekend & is still in chaos.
On Sunday had an easy last longer run on the River Loop circuit. I peeled off at Hardgrave Road, back along Musgrave, cutting about 10 mins off. Finished in 1.19 - is that a good omen? Relaxed in the Southbank beach before heading over to Poppy's cafe with the others for a breakfast.
Leave for Melb tomorrow about 5pm arriving 8.30 (daylight saving has kicked in), so will be out of contact until next Tues.
Will have an easy run tomorrow morning; Thursday off as usual; Friday a few strides; Saturday off. Maintaining my usual schedule but less intense. Intensity plus on Sunday @ 7am.
On Sunday had an easy last longer run on the River Loop circuit. I peeled off at Hardgrave Road, back along Musgrave, cutting about 10 mins off. Finished in 1.19 - is that a good omen? Relaxed in the Southbank beach before heading over to Poppy's cafe with the others for a breakfast.
Leave for Melb tomorrow about 5pm arriving 8.30 (daylight saving has kicked in), so will be out of contact until next Tues.
Will have an easy run tomorrow morning; Thursday off as usual; Friday a few strides; Saturday off. Maintaining my usual schedule but less intense. Intensity plus on Sunday @ 7am.
Wednesday, 1 October 2008
3k TT 10.02
Training had indicated I may nudge the 10 minute barrier at the 3k TT. It was brought forward a week due to the large contingent heading to Melbourne. Headed out well turning half-way in 4.55. Sub-10 was a possibility but again I erred on the side of caution by not flogging myself to get under (& perhaps risk an injury). Felt tired in the second to third k. 2nd half was 5.07. Also probably helped a little by a bit of road work that may have cut the corner by a couple of seconds.
Went out this morning but didn't feel up to a tempo session. The marathoners are in taper mode & the 1 hour effort suited me. Out to Methyr Bowls Club at New Farm in around 38 & back along the walkway & riverside in 25.
Sunday session saw me run with the others for an hour out to Newstead then zip back directly to the Ship Inn in 19 mins, added a 5 min loop to again finish in 1.24. This number may come back to haunt me...
Will maintain my running schedule for the next week before Melbourne on the 11th but will reduce my intensity after this Friday's speed session.
Went out this morning but didn't feel up to a tempo session. The marathoners are in taper mode & the 1 hour effort suited me. Out to Methyr Bowls Club at New Farm in around 38 & back along the walkway & riverside in 25.
Sunday session saw me run with the others for an hour out to Newstead then zip back directly to the Ship Inn in 19 mins, added a 5 min loop to again finish in 1.24. This number may come back to haunt me...
Will maintain my running schedule for the next week before Melbourne on the 11th but will reduce my intensity after this Friday's speed session.
Monday, 22 September 2008
Training on track
Easing into the taper before the Melbourne HM by reducing my Sunday long runs. Last Sunday ran 1.41 at a reasonable pace, averaging 4.30s. Yesterday joined the others at UQ & ran 1.24 (heading thru' St Lucia & Chelmer), about 17 ks.
Have been hitting the pace sessions pretty hard & the knee seems to be up to it. Also using our Wednesday tempo runs to keep the pace up. Last Wednesday ran the river loop anti-clockwise. At the 36 min mark (nearing the green bridge) I wanted to pick it up & probably ran around 4min ks back to the Ship Inn (via Annerley Rd). Got back earlier than expected so had to go for another k to make it 58 mins. Also managed a Saturday run - 1st for ages. 35 mins with T including 5x 1min fast on the Yeronga Park grass.
Have been hitting the pace sessions pretty hard & the knee seems to be up to it. Also using our Wednesday tempo runs to keep the pace up. Last Wednesday ran the river loop anti-clockwise. At the 36 min mark (nearing the green bridge) I wanted to pick it up & probably ran around 4min ks back to the Ship Inn (via Annerley Rd). Got back earlier than expected so had to go for another k to make it 58 mins. Also managed a Saturday run - 1st for ages. 35 mins with T including 5x 1min fast on the Yeronga Park grass.
Thursday, 11 September 2008
B2B
Fronted up early & finally they had it right - segregated race colours meaning I could stroll straight up to the front. Even managed to go for a warm-up in front of the race start (along the service road that goes under the bridge).
Underway by 6.50 or so after waiting 5 minutes for the 2 Emmas (Snowsill & Moffat - Olympic Tri champs) to turn up & shoot the gun. This year's course was new, reduced to 10k from 12 finishing at the RNA Showgrounds in Bowen Hills. The website course map was a mud-map so I had no idea which roads we'd been on after deviating from KSD.
Start was back further than last year & the run to the top of the bridge seemed to drag. Immediately I seemed to be struggling. Not much rhythm & breathing hard. Tried to pick up the pace on the way down & went thru' 3k right on pace (11.14). 4k was 5 secs slower (3.50) than goal pace & 5k was 5 secs slower again as was 6k. I was pretty much resigned by then that I didn't have it in me to PB. Could only manage a try to hold on pace & alot of folks seemed to pass me.
Route headed onto the Inner City Bypass & the rise up there at 8k was akin to a significant hill - slowed again...Watched Matty L & Gary Mayor pass me (both from the red zone but qualifying for next year's blue by running sub 40).About the 9k mark we were off the ICB & a couple of streets before heading into the showgrounds. 39.06 - nearly 2 minutes slower than last year.
Still, only my 2nd race for the year, & my recent walking holiday meaning I'm a bit light on for speed training.
Fronted up to PCRG on the following Tues & pushed myself on the 1 minute efforts. Took the soft option on Wednesday morning instead running in the evening with Tenz: UQ 10k. Slow 1st k in 5.25 but steadily picking up - halfway in 23.45, back in 46.30. First run with T for a while - he struggled a bit with the pace. We then had an easy 2k warm-down by taking the DVD back to the shop.
Underway by 6.50 or so after waiting 5 minutes for the 2 Emmas (Snowsill & Moffat - Olympic Tri champs) to turn up & shoot the gun. This year's course was new, reduced to 10k from 12 finishing at the RNA Showgrounds in Bowen Hills. The website course map was a mud-map so I had no idea which roads we'd been on after deviating from KSD.
Start was back further than last year & the run to the top of the bridge seemed to drag. Immediately I seemed to be struggling. Not much rhythm & breathing hard. Tried to pick up the pace on the way down & went thru' 3k right on pace (11.14). 4k was 5 secs slower (3.50) than goal pace & 5k was 5 secs slower again as was 6k. I was pretty much resigned by then that I didn't have it in me to PB. Could only manage a try to hold on pace & alot of folks seemed to pass me.
Route headed onto the Inner City Bypass & the rise up there at 8k was akin to a significant hill - slowed again...Watched Matty L & Gary Mayor pass me (both from the red zone but qualifying for next year's blue by running sub 40).About the 9k mark we were off the ICB & a couple of streets before heading into the showgrounds. 39.06 - nearly 2 minutes slower than last year.
Still, only my 2nd race for the year, & my recent walking holiday meaning I'm a bit light on for speed training.
Fronted up to PCRG on the following Tues & pushed myself on the 1 minute efforts. Took the soft option on Wednesday morning instead running in the evening with Tenz: UQ 10k. Slow 1st k in 5.25 but steadily picking up - halfway in 23.45, back in 46.30. First run with T for a while - he struggled a bit with the pace. We then had an easy 2k warm-down by taking the DVD back to the shop.
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