Sunday, February 13, 2005
Best week's training ever?
I've done bigger weeks before, and I've done harder sessions before, but I am struggling to recall a week where I have felt as good about my training as this week. Every session went according to plan, and although fairly tired (Sunday was my 12th day straight), I felt good during each session. 93kms all up, and four good quality sessions.
Unfortuntely, it occured to me that I have to string about another 20 weeks like this together, before I can start to see real results (as opposed to some short term gains that are likely to come from a few more intensive speed sessions). Not every week will fall into place as easily as this one, and some potholes are guaranteed to appear in the road ahead. Perhaps a bit pessimistic, but I know that maintaining focus and intensity over the next few months is going to be very challenging - possibly harder than the running itself (I've always found getting out the door harder than most runs).
Monday 7th February 2005, 7.45am
12km easy - 53.35, ave HR 144
Not the easiest of recoveries after the two tougher days preceding, but fairly comfortable.
Tuesday 8th February 2005, 7.30am
6x3min, 90 sec recovery, 20 minutes warm-up and cool down. Felt great - jogged all the recoveries (as opposed to walking which was the norm of late), and there was very little drop off in pace during the whole session.
Wednesday 9th February 2005, 7.30am
16km easy, 1:10:13, ave HR 146
Comfortable longer run, ran strongly over the back half.
Thursday 10th February 2005, 7.30am
10km w/6km tempo, 37:31
A trip with the car showed the 6km section is actually 5.5km, which makes the times more realistic (I didn't think I actually ran 6 3:18kms last week). 5.5km section in 19:45 (3.35km) - ran 19:51 last week, but felt a lot more comfortable this week.
Friday 11th February 2005, 7.45am
9km easy, 42.35, ave HR 142 pbm
Easy recovery run.
Saturday 12th February 2005, 4:15pm
8x60 sec, 60 sec recov. 15 min warmup/cool down
Felt really strong, around 72 sec/400m pace, and consistent the whole session. Ran strongly the entire session, didn't slow down in later intervals or later in the intervals. Worked the last 200m of the final one - 30-32 seconds - felt good, but it will take a while to get any real speed back.
Sunday 13th February 2005, 6:45am
20km steady, 1:30, ave HR 150 bpm
A long run, but the pace was all over the shop. Probably too hard (tomorrow will be especially easy), but ran strongly, and kept up to runners running much harder than I was.
Unfortuntely, it occured to me that I have to string about another 20 weeks like this together, before I can start to see real results (as opposed to some short term gains that are likely to come from a few more intensive speed sessions). Not every week will fall into place as easily as this one, and some potholes are guaranteed to appear in the road ahead. Perhaps a bit pessimistic, but I know that maintaining focus and intensity over the next few months is going to be very challenging - possibly harder than the running itself (I've always found getting out the door harder than most runs).
Monday 7th February 2005, 7.45am
12km easy - 53.35, ave HR 144
Not the easiest of recoveries after the two tougher days preceding, but fairly comfortable.
Tuesday 8th February 2005, 7.30am
6x3min, 90 sec recovery, 20 minutes warm-up and cool down. Felt great - jogged all the recoveries (as opposed to walking which was the norm of late), and there was very little drop off in pace during the whole session.
Wednesday 9th February 2005, 7.30am
16km easy, 1:10:13, ave HR 146
Comfortable longer run, ran strongly over the back half.
Thursday 10th February 2005, 7.30am
10km w/6km tempo, 37:31
A trip with the car showed the 6km section is actually 5.5km, which makes the times more realistic (I didn't think I actually ran 6 3:18kms last week). 5.5km section in 19:45 (3.35km) - ran 19:51 last week, but felt a lot more comfortable this week.
Friday 11th February 2005, 7.45am
9km easy, 42.35, ave HR 142 pbm
Easy recovery run.
Saturday 12th February 2005, 4:15pm
8x60 sec, 60 sec recov. 15 min warmup/cool down
Felt really strong, around 72 sec/400m pace, and consistent the whole session. Ran strongly the entire session, didn't slow down in later intervals or later in the intervals. Worked the last 200m of the final one - 30-32 seconds - felt good, but it will take a while to get any real speed back.
Sunday 13th February 2005, 6:45am
20km steady, 1:30, ave HR 150 bpm
A long run, but the pace was all over the shop. Probably too hard (tomorrow will be especially easy), but ran strongly, and kept up to runners running much harder than I was.
Comments:
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Well done Sparkie, I haven't visited your blog for a few weeks & I'm happy to hear your training is going well with the recent change in goals. Any races planned yet, will be interesting to see what changes are occuring, all the best & congrats on a great week.
Sparkie, it's March already! How about writing something?
I like your new goals - 8 something has a nice ring to it for a 3000. Yes, the secret is to string four or ten weeks like that together.
Do you have an easy week planned at all or are you just continuing to build 'block' style? Looking forward to the next update.
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I like your new goals - 8 something has a nice ring to it for a 3000. Yes, the secret is to string four or ten weeks like that together.
Do you have an easy week planned at all or are you just continuing to build 'block' style? Looking forward to the next update.
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