Monday, January 31, 2005
This one time at Running Camp...
So what did I do at running camp that got me so excited?
Lots of running for a start, as well as stretching, spinal fitness, massage and program review. The runs for the weeked were as follows:
Friday 21st January 2005, 5:00pm
7km easy, 34:21, Ave HR 150
Despite assurances from Dan, 5 minutes into the run we headed onto a bush track. With my ankle still in comeback mode, a dropped to the back of the back and took on a cautious shuffle. Once we headed out of the bush, I tried to make up for the easy pace, and probably worked a bit too hard on the hills - not the best easy run I've done.
Saturday 22nd January 2005, 8:00am
6 x 3minutes, 90 sec recovery
A tough session, with the distance covered dropping each interval, although I only lost about 50m over the entire session. According to Action's GPS, we were covering about 900m, which when you add in the hill, was about 3:15/km - so a pretty satisfactory effort.
About 15 minutes warm-up/cool-down either side
Saturday 22nd January 2005, 5:00pm
5.5km recivery, 26 minutes, Ave HR 144
Very beautiful, as a storm had just passed through, leaving lots of mist, but also very steamy, and not very comfortable. Too quick for a recovery run, but with two girls in the lead pack, I couldn't drop off the pace :->. Actually, only the hills made it tricky, otherwise pace was good.
Sunday 23rd January 2005, 8:00am
90 minutes steady, Ave HR 147
A fantastic run in cool, foggy conditions. Ran at the fron with the 28 Racing guys, and although they were running easily (the ACT 5000m final was on in two days), it was great to be in such company (Brett Cartwright, Mark Thomson, Martin Dent), and not struggling to keep up. A misguided detour through the bush (again thanks to Dr Green) was the only downside. Wich I could train in this way every Sunday.
After much discussion with Dr Dan Green (current Australian Marathon Champion), a new direction (as discussed in my last post) was reached, and a new program put in place, as outlined here:
Sunday: Long Run 20km
Monday: Easy Run 12km
Tuesday: Session 1
Wednesday: Medium Long Run 16km
Thursday: Tempo Run 6km as part of 10km run
Friday: Easy Run 10km
Saturday: Session 2
The sessions will be drawn from the following pool
1. 6 x 3 minutes, 90 sec recov
2. 4 x 5 minutes, 2 minutes recov
3. 3 x 7.5 minutes, 2.5 minutes recov
4. 8 x 1 minutes, 1 minutes recov
5. Mona fartlek (90" x 2, 60" x 4, 30"x 4, 15" x 4) equal recovery
6. 15' with 5' surge, then 3-4 200-300m hill reps
The sessions will be grouped as follows:
1 & 6, 2 & 4, 3 & 5
Stay tuned to see how my first week on this new program goes.
Lots of running for a start, as well as stretching, spinal fitness, massage and program review. The runs for the weeked were as follows:
Friday 21st January 2005, 5:00pm
7km easy, 34:21, Ave HR 150
Despite assurances from Dan, 5 minutes into the run we headed onto a bush track. With my ankle still in comeback mode, a dropped to the back of the back and took on a cautious shuffle. Once we headed out of the bush, I tried to make up for the easy pace, and probably worked a bit too hard on the hills - not the best easy run I've done.
Saturday 22nd January 2005, 8:00am
6 x 3minutes, 90 sec recovery
A tough session, with the distance covered dropping each interval, although I only lost about 50m over the entire session. According to Action's GPS, we were covering about 900m, which when you add in the hill, was about 3:15/km - so a pretty satisfactory effort.
About 15 minutes warm-up/cool-down either side
Saturday 22nd January 2005, 5:00pm
5.5km recivery, 26 minutes, Ave HR 144
Very beautiful, as a storm had just passed through, leaving lots of mist, but also very steamy, and not very comfortable. Too quick for a recovery run, but with two girls in the lead pack, I couldn't drop off the pace :->. Actually, only the hills made it tricky, otherwise pace was good.
Sunday 23rd January 2005, 8:00am
90 minutes steady, Ave HR 147
A fantastic run in cool, foggy conditions. Ran at the fron with the 28 Racing guys, and although they were running easily (the ACT 5000m final was on in two days), it was great to be in such company (Brett Cartwright, Mark Thomson, Martin Dent), and not struggling to keep up. A misguided detour through the bush (again thanks to Dr Green) was the only downside. Wich I could train in this way every Sunday.
After much discussion with Dr Dan Green (current Australian Marathon Champion), a new direction (as discussed in my last post) was reached, and a new program put in place, as outlined here:
Sunday: Long Run 20km
Monday: Easy Run 12km
Tuesday: Session 1
Wednesday: Medium Long Run 16km
Thursday: Tempo Run 6km as part of 10km run
Friday: Easy Run 10km
Saturday: Session 2
The sessions will be drawn from the following pool
1. 6 x 3 minutes, 90 sec recov
2. 4 x 5 minutes, 2 minutes recov
3. 3 x 7.5 minutes, 2.5 minutes recov
4. 8 x 1 minutes, 1 minutes recov
5. Mona fartlek (90" x 2, 60" x 4, 30"x 4, 15" x 4) equal recovery
6. 15' with 5' surge, then 3-4 200-300m hill reps
The sessions will be grouped as follows:
1 & 6, 2 & 4, 3 & 5
Stay tuned to see how my first week on this new program goes.
Comments:
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Sparkie, I love the heading... Great to have a read of what you did at the Camp, it sounds very good and would be nice to concentrate on a training week, with no distractions. Good luck with the new goals.
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