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 )
Comments:
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Sparkie
It was nice to finally meet you on saturday morning. My apologies, I didnt finish our conversation about grapes, I got side tracked, however I too am a big fan of seasonal produce! I will make a point of catching up with you the next event we are both present at as I have really respected your views on running and life and admired your ability to communicate that clarity of thought - a rare quality.
I was talking to another coolrunner about returning from a long break and that desire to return to previous levels, so I can relate to your sentiments about 'just running a 18 minute 5km' (which most of us would kill for!).
Personally I think it is a good indicator and a bloody solid effort first up.
It was nice to finally meet you on saturday morning. My apologies, I didnt finish our conversation about grapes, I got side tracked, however I too am a big fan of seasonal produce! I will make a point of catching up with you the next event we are both present at as I have really respected your views on running and life and admired your ability to communicate that clarity of thought - a rare quality.
I was talking to another coolrunner about returning from a long break and that desire to return to previous levels, so I can relate to your sentiments about 'just running a 18 minute 5km' (which most of us would kill for!).
Personally I think it is a good indicator and a bloody solid effort first up.
Hi Sparkie,
Sorry I didn't get to chat with you last sat.
Keen for a run sometime ? Have to be very early or very late. I'm not quite as quick as you though(pb 39:54 10k).
Also, how's the foot holding up?
Cheers, Andy
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Sorry I didn't get to chat with you last sat.
Keen for a run sometime ? Have to be very early or very late. I'm not quite as quick as you though(pb 39:54 10k).
Also, how's the foot holding up?
Cheers, Andy
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