Sunday, June 05, 2005
Busy, busy, busy
Well, a couple of people have nudged me to get my blog back up to date, so it's time for an update entry.
Two big things have happened this weekend - RunDiary.net has gone live to the world (CoolRunning announcement tomorrow, to try and cash in on the Monday afternoon spike) and I ran again. It was only a 2km stroll at about 5min/km over the first km of the Striders Lane Cove run, but it was a start, and the foot felt fine. Tomorrow afternoon I will be hitting the grass for 10-15 minutes to give it a follow up test.
My plan is to take it easy for the next few months - keep my pace between 4:30 and 5:30 a km, so that my heart-rate doesn't get above 140. By doing this, I am throwing my chance of holding on to my preferred City to Surf start out the window, but you have to drop the little goals to focus on the big ones. I have a preferred start this year if I want it, and in 2006 it will not be a proirity (plus, if things are going well, I will have a string of sub-35 minute 10kms to fall-back on).
Anyway, 140 bpm, building up to an hour at a time (if I stay on grass, my MP3 player is going to get a hell of a workout) - ideally building to 100km a week. I was reading recently about the training of Kenyan 800m runners, and they do 3 months of easy running prior to moving on to tougher work, so I think there's a lot of merit in it. By the start of September, I will be ready for strength work (1 threshold and 1 vo2 max training session a week), and hopefully my body will be much stronger.
I was planning to put in some sprint trainging (drills, starts, technique work) over winter, but think I will wait until September to start including that - as reducing the risk of injury is my primary focus over winter. However, I will be hitting the gym and starting training with my throws. In August I am planning to start Pole Vault training, as well as the three other jumps - once again, to allow me to build fitness and strength before I start pushing my body too hard.
On the subject of the gym, I have actually been going regularly (except this week - my three jobs all exploded simultaneously on me), and have put on 3 kgs through weight training. With RunDiary partner Cobbie in the UK for a fortnight, I can head straight to the gym after work, so there should be no excuses this week.
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Steering clear of the repetition of sprinters drills for a few months will be much appreciated by your foot.
A good read.
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A good read.
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