Wednesday, August 24, 2005
Two good days
Two tough sessions back to back on Tuesday and Wednesday. I have had some niggles with my right foot, so took a rest day on Monday, but the foot held up well during the next two days. Tuesday was a VO2 max session. Had originally planned to do this at Pennant Hills Park, but they were marking the track (a good thing, although hopefully they are more accurate than last time - not one lane was 400m - I had to change lanes mid rep to get the distance right). So headed back to Loretto, where they have a 300m 'track' marked - only one lane and a distinct uphill and downwhill! Was originally annoyed, but it actually worked well, as the pace I was targetting (3:20/km) is exactly 1 minute a lap, making the maths very simple. Altered my 200/400/800/400/200 session to a 300/600/900/600/300 session, which added a bit of distance to the session, but used extended recoveries (300m instead of 200m) to compensate. Did two sets of this, and only slight drift in the times (the last 900 and 600 were about 1 second a lap out). However, the 300s were pretty quick (56,56,57 and a final 300m in 50 seconds), and I felt more comfortable the longer the session went. Will try and do this session every second week, increasing the speed of the floats.
Wednesday saw me head out for a longer steady run (aiming for 20km). Ran the first 10km in 43:26 (first 6km is downhill, so the time is a bit flattering), but worked the second half (41:36, last 6km uphill) and decided to run the half-marathon distance, finshing strongly with a 3:38 last km, for a total time of 1:29:12 . Legs started to feel heavy over the last 4km or so, but running 4 minute kms uphill does that to you.
The longer run has given me the confidence to enter the Sydney Half (although I hope to run about 10 minutes qucker). I will probably not go flat out at the 5km challenge on Saturday, but rather turn it into a threshold session and run it in about 18:30, and hopefully running back in a similar time (with about 5 minutes in between). Looking forward to my 8kmn recovery run tomorrow.
23/08/2005 3:00 pm
Workout Type: Speed - Pace Intervals
Course: Foxglove Oval
Distance: 11
Time: 54:11
Speed: 4:56 min/km
Average HR: 146
Comments: Pyramids - 2 sets of 300/600/900/600/300 @ 3:20/km w 300m jog recov. No need to increase pace, better to increase recovery speed.
Target Pace: VO2 (3:23 min/km )
24/08/2005 4:00 pm
Workout Type: Endurance - Long Endurance
Course: Bobbin Head gates
Distance: 21.1
Time: 1:29:12
Speed: 4:14 min/km
Average HR: 158
Target Pace: Steady (4:20 min/km )
Monday, August 22, 2005
So so week
Followed Monday's VO2 session with a 'steady' 15km run on Tuesday. Steady translated to the first 10km in close to 40 minutes, but I wasn't pushing too hard, and think I need a few more solid runs like this under my belt. Downhill and undulating so not far off what I would have run on the flat. Eased off over the last five kms (actually the hills took care of this for me), for a pretty pleasing run.
I was planning a threshold workout for Wednesday (3x3km), but with Tuesday's workout being more hard than easy, I decided to do a recovery run instead, doing 8.5km in about 40 minutes. Heart rate averaged 134, and never broke 145, so this was certainly a good recovery run, although ironically my legs were sorer at the end of this than the previous two days.
Rest day Thursday, and then a steady 11.5km on Friday at about 4:30/km, witht he first 7km at about 4:10km.
I was planning to do the Bankstown Half on Sunday, but some foot soreness forced my to skip Saturday's workout, and a 21.1km fun run was probably not the optimal therapy. Despite Blue Dog's suggestion I could win it, a certain James Harrison showed up and ran about 5 minute faster than i was planning to go, although my target time would have seen me take second comfortably. Still racing is not important at this stage, so I didn't feel too bad about missing it.
Had a longer run on Sunday, and despite feeling fantastic for most of it, ended up hurting a lot at the end, which I wasn't planning for. This pretty much stuffed me for the rest of the day, but gave me the resolve to stick with it for the long term.
16/08/2005 1:15 pm
Workout Type: Endurance - Medium Endurance
Course: St Ives
Distance: 15.2km
Time: 1:04:03
Speed: 4:13 min/km
Average HR: 161
Comments: Pushed a bit, so was surprised to keep HR in low 160s. Hills over the back half were a bit tougher, but a really strong run.
Target Pace: Steady (4:20 min/km )
17/08/2005 1:15 pm
Workout Type: Endurance - Short Endurance
Course: SAN
Distance: 8.25
Time: 40:40
Speed: 4:56 min/km
Average HR: 134
Comments: Easy recovery run - HR much lower than last time - good controlled run
Target Pace: Recovery (5:13 min/km )
19/08/2005 4:32 pm
Workout Type: Endurance - Medium Endurance
Course: Bobbin Head Rd reverse
Distance: 11.3
Time: 50:59
Speed: 4:31 min/km
Average HR: 156
Comments: Worked the first 7km a bit. although not pushed. Eased back over the last 5km in anticipation of race on Sunday
Target Pace: Easy (4:37 min/km )
Monday, August 15, 2005
I feel the need, the need for speed...
Wasn't 'Top Gun' a load of crap! Still, after watching some outstanding runs in the City To Surf yesterday, and getting up this morning to see Craig Mottram win bronze, I felt I had to get off my arse and do some real running. Ran out of time yesterday for a run, which capped my weekly miileage at 50km, and as I am planning to race on Sunday, I decided to shift my Tuesday and Thursday harder sessions forward one day.
As I haven't run fast since February, I opted for an easier session first up. Two sets of pyramids of 200/400/800/400/200 with 200m jog recovery @3:20km. Warmed up with 2km @ 5 min/km, then 2 laps of run-throughs on the straights. The first run-through felt awful, and I wondered whether I'd ever run fast again, but by the fourth, things felt better. Ran the first set right on the money, and whilst the pace felt comfortable, I didn't feel I had another gear - that I was going as quickly as possible. However, the first 200m of the second set was a comfortable 36 seconds, and my body seemed to be getting more comfortable with the pace. Kicked a bit on the last 200m, which I ran in 33 seconds.
All in all, a very encouraging first-up run, particularly as it was blowing a gale, and the Foxglove Oval track is really a glorified goat track. The foot felt good the whole way, which was also encouraging.
I will repeat this session next week, and then move to some proper VO2 work like 5-10x800 (the 200s are fairly useless for developing VO2).
Saturday's run was just 12km from Bondi to Coogee and back, which is a fairly hilly and crowded, but is more than offset by the scenary.
13/08/2005 3:00 pm
Workout Type: Endurance - Medium Endurance
Course: Coogee
Distance: 12
Time: 57:49
Speed: 4:49 min/km
Average HR: 158
Comments: Strong workout on undulating course.
Target Pace: Easy (4:37 min/km )
15/08/2005 3:00 pm
Workout Type: Speed - Pace Intervals
Course: Foxglove Oval
Distance: 11
Time: 54:11
Speed: 4:56 min/km
Average HR: 142
Comments: Pyramids - 2 sets of 200/400/800/400/200 @ 3:20/km w 200m jog recov.
Target Pace: VO2 (3:23 min/km )
Friday, August 12, 2005
To kick or not to kick
Determined to push my luck, I ran on my rest day on Monday, but a conservative run saw things go fine.
Tuesday was my usual threshold workout - 3x3km at 3:45/km w/2 min recovery. With the first spot on the money at 11:18, the second drifted back to 11:24 (I wasn't struggling with the pace, just a loss of concentration). Determined to get the third back on pace, I went through the first km bang on 3:45. Feeling comfortable, I then spent the next km having my usual debate whether to kick down and push myself, or stick to the scheduled pace. Normally common sense/softness prevails, but today I decided to give the last km a nudge, running it in 3:12 (10:45 for the 3km rep). Pretty happy with the effort, as I didn't finish keeling over, and followed up with a longer than normal 3km warm-down. Still in two minds about whether finishing a session with a hard effort is good or bad...
Doing more intervals than usual on Tuesday saw me feeling a bit flat on Wednesday, so after four consecutive days, I decided a rest day was in order. Thursday saw my first longer mid-week run, 16km from Mona Vale to Church Point and back - the first 5km relatively flat, and the next 3km quite hilly. In the protected parts, it was a brilliant run along the water's edge. But in the exposed spots, the wind that brought snow to Melbourne had made its way north - it was bloody freezing. Averaged bang on 4:30/km, with the faster kms in the low 4:10s.
Planning my first faster session tomorrow - 10x200 in 36 seconds - fingers crossed.
8/08/2005 12:50 pm
Workout Type: Endurance - Short Endurance
Course: SAN
Distance: 8.25
Time: 40:52
Speed: 4:57 min/km
Average HR: 144
Comments: Easy recovery run - HR a bit high after a big weekend, but felt controlled and easy
Target Pace: Recovery (5:13 min/km )
9/08/2005 1:15 pm
Workout Type: Strength - Tempo Intervals
Course: Loretto
Distance: 14
Time: 1:02:13
Speed: 4:27 min/km
Average HR: 155
Comments: The second interval was slightly off the pace (11:24), but the third was on target for the first half, and then picked it up with about 1200m to go - probably into the low 3:10s, but felt pretty strong. Longer warm down than usual which is a good practice to get into.
Target Pace: Tempo Intervals (3:45 min/km )
11/08/2005 9:20 am
Workout Type: Endurance - Medium Endurance
Course: Church Point
Distance: 16
Time: 1:11:58
Speed: 4:30 min/km
Average HR: 159
Comments: Farily flat for the first 5km out, then hills for 3km. Felt comfortable at a pretty good pace.
Target Pace: Steady (4:20 min/km )
Sunday, August 07, 2005
Going long again
7/08/2005 6:10 am
Workout Type: Endurance - Long Endurance
Course: Cherrybrook Chase
Distance: 24.8
Time: 1:58:31
Speed: 4:47 min/km
Average HR: 152
Target Pace: Easy (4:45 min/km )
With the Striders STaR run going 1km from my house, I decided to grab a lift out to the start (thanks Robert) and detour home at the 24km mark, to make it a nice round 25km. This was 10km longer than I have run in my comeback, and it was a bit risky, particularly on the back of yesterday's 10km race. However, I felt that if I ran within myself I would get along fine.
Went out with the 6:10 group, and hung with the pack for the first few kms, before pushing it along with the leaders (settling around 4:30/km - adjusted for some sharper hills). This changed as soon as we hit the bush, as I dropped to 6:20/km - being VERY cautious on bush tracks with my dodgy ankles. Tacked back onto the pack (I think they had a drink stop while I was still in the bush), and pushed out on my own from 16-20km, throwing a couple of 4:10 kms in. Felt really comfortable, and had a good rhythm going - certainly wasn't struggling with the pace (as I have been known to do on other long runs). Started to ease off after 21km, and then at 23kms, totally ran out of gas. Because I hadn't run anywhere near this far, and had been pushing the pace, this was about my limit, and it was only the thought of the bottle of Pepsi in the fridge at home that kept me going, as I dropped back to 5 min/km.
All in all a good run, despite the less than glamourous finish. I am looking at doing a Lydiard type base period, which advocates 32km long runs, so I will try and get as many Striders runs in as I can, as well as some solo longer runs. I will also look at pushing my mid-week medium-long run out to about 24km. 58km for the week - almost a real training program.
Saturday, August 06, 2005
Comfortably numb
Did the Striders 10km today, which was my first 10km race for a long time (October last year from memory - 36:22). Left my stopwatch at home in a distracted pre-race preparation, so I ran blind, and set out with the intention of running comfortably. Readers of my last entry would have known I was targetting 37:30 for the race. The uphills were a bit tough, but never pushed, and importantly for me, never felt the urge to ease off the pace (most of my races are a mental struggle not to ease off). Once I hit the turn-around and started on the downhill, I fell into a good pace. Uncle Dave, who I hadn't seen all race, passed me with about 1.5km to go, which was pretty much as the script dictated. However, I was able to up the pace fairly easily with about 400m to go, and only finished 1 second behind him in 37:06 - which given his training volume compared to mine, speaks tomes about his natural ability.
Despite being a fairly lacklustre time in the scheme of things, it felt great to have run so quickly so easily (ignore any suggestions by Uncle Dave that I was doing it tough!). Like last week's 5km (which felt MUCH tougher), I will be ignoring any temptation to focus on improving this time quickly (by doing things like fast 1km reps), but rather focus on increasing my miles, so that I can run a faster time at this sort of intensity, rather than moving into a new intensity zone. Ideally I would like to go close to 35 minutes on some solid mileage with a bit of threshold work thrown in, and use this as a base to build on with VO2 max work later in the year, and anaerobic work in the new year.
Once I warmed up - god was it cold (apparently 1 degree C at the start) - I felt absolutely stoked wtih my performance. Thursday's easy run was a textbook recovery run (see below) and it felt good to feel so comfortable and easy. By way of comparison, my body felt more tired after this run than today's race.
Tomorrow I have my first Striders STaR scheduled, although I will be pulling out at the 24km mark. Providing everything holds together, this week will pretty much signal a return to proper training, and the end of the age of excuses. All in all, life is good!
4/08/2005 2:15pm
Workout Type: Endurance - Short Endurance
Course: SAN
Distance: 8.25
Time: 40:26
Speed: 4:54 min/km
Average HR: 144
Comments: Easy recovery run - very controlled and easy - nothing more to say really
Target Pace: Recovery (5:10 min/km )
Wednesday, August 03, 2005
Slowing down and speeding up
2/08/2005 1:00 pm
Workout Type: Strength - Tempo Intervals
Course: Loretto
Distance: 9.35 km
Time: 40:46
Speed: 4:22 min/km
Average HR: 154
Target Pace: Tempo Intervals (3:42 min/km )
3/08/2005 5:00 pm
Workout Type: Endurance - Medium Endurance
Course: Pennant Hills Loop
Distance: 11.5 km
Time: 49:12
Speed: 4:17 min/km
Average HR: 159
Target Pace: Steady (4:30 min/km )
A couple of quicker runs either side of an overnight getaway to the Blue Mountains. After Saturday's 5km, I decided to drop my interval pace from a way-too-quick 3:30/km to a more realistic 3:45/km. Whilst still quick, this felt like a jog by comparison to last week. Upped the intervals from 2km to 3km (2 min. recovery). Time constraints meant I only did 2 intervals, but will do 3 next week. A much better session.
Headed out today for 12km at 4:45 pace, but had one of those days where you feel great, so just went with the flow, and went closer to 4:20/km, with the last 2.5km at sub-4:00 pace. A hilly course, but felt quite strong up the hills, and recovered really strongly on the downhills.
An easy day tomorrow, and the Strider's 10km on Saturday, where despite my sluggish 5km, I am hoping for 37:30. A rest day on Friday, which I am really looking forward to!
Monday, August 01, 2005
So it's come to this - a weekly update
Ironically, as the running goes up, the blog frequency goes down...
Had a good week last week, with almost 50km (if I had known how close I was, I would have run the extra 700m) of good running. Felt good on Monday after my longer run the previous day, and was absolutely flying in my tempo session on Wednesday, running the three 2km splits in 7:08, 6:58 and 6:58. However, as I wasn't able to maintain this pace over 5km on Saturday, it is certainly not 15km/half marathon pace, and I will be dropping back to 3:45/km next week, with a shorter recovery. Easy 5km run on Friday.
Saturday's 5km CoolRunning challenge was my first race this year, and I was probably a bit over confident on the back of Wednesday's session. Went through the first km in 3:23 feeling comfortable, and was still averaging 3:30/km at 3km. But lack of miles, speedwork and general toughness saw the 4th km drop back to 3:51, and a fairly lethargic effort over the last km (3:41) bought me home in 18:03. Given that a month ago I was planning to go out with the 20 minute group, this is encouraging, as is the fact that my foot gave me no problems, even though I made a last minute decision to switch to flats. I have drawn a lot of motivation from this run, and a few hours after the race, I felt better than I had since I can remember.
Sunday was a family day, and it looked like I wasn't going to get a run in. However, Mrs Sparkie decided that Leonardo DiCaprio was more appealing than her husband, so I headed out the door at 7:45pm for a 15km run. Lots of deja vu, as I don't run much at night these days, but used to years ago. Did the same loop as last week, but in the opposite direction, which is much easier, and felt very comfortable rolling round in 4:45/km. First time I have run three days back to back since February, so a rest day on Monday.
25/07/2005 9:15 am
Workout Type: Endurance - Short Endurance
Course: Newport
Distance: 8
Time: 36:02
Speed: 4:30 min/km
Average HR: 157
Comments: Big hill in the middle threw the pace about - happy to do the two sub 4 minute kms on the way back.
Target Pace: Steady (4:30 min/km )
27/07/2005 1:00 pm
Workout Type: Strength - Tempo Intervals
Course: Loretto
Distance: 9.75
Time: 41:47
Speed: 4:17 min/km
Average HR: 163
Comments: 3x2km @ half marathon pace - much faster than last week, but HR remained in target
Target Pace: Anaerobic Threshold (3:50/km )
29/07/2005 11:00 am
Workout Type: Endurance - Short Endurance
Course: Normanhurst
Distance: 5
Time: 23:47
Speed: 4:45 min/km
Average HR: 151
Target Pace: Easy (4:57 min/km )
30/07/2005 7:15 am
Workout Type: Race
Course: The Bay
Distance: 11.25
5km Race time: 18:03
Time: 49:06
Speed: 4:22 min/km
Average HR:
31/07/2005 6:30 am
Workout Type: Endurance - Medium Endurance
Course: St Ives
Distance: 15.3 km
Time: 1:13:16
Speed: 4:47 min/km
Average HR: 155
Target Pace: Easy (4:57 min/km )
