Wednesday, September 28, 2005
Back on track
After Sunday's brilliant long run, Monday saw an easy 8km in 36 minutes. Tuesday I headed to Narabeen track to do some intervals, and upped my 800m intervals from last week to 1200m, to try and get a bit more time in my VO2 range. The tartan surface made for some good rythym, and I rolled the first five out on target - 3:58/3:56/3:56/3:57/3:57 and in an effort to shake my 'soft' tag, ran the last 1200m in 3:42 - with the last 400m strong, and the last 200 flat out (31 seconds).. Really happy with my form, and all-in-all the workout felt very comfortable - almost threshold intensity at times. I will add another lap next week, and attempt 6x1600m, once again avoiding the urge to increase the pace. Today (Wednesday) I did 10km with 6km strong - maybe a bit too strong - three successive 3:48kms in the middle. However, HR stayed below 160, so defintely under threshold. Feeling a bit tired, so I will substitute tomorrows threshold session with an easy 12km.
On the double decathlon front, I hooked up with a coach willing to coach a novice like myself, and have my first session next Monday afternoon. Will have to invest in some equipment shortly - not sure how I am going to fit a javelin in the Alfa. Plan to make Monday afternoons a permanent gig at Narabeen, mixing throws with intervals.
I also contacted David Purdon, the Australian double-decathlon record holder, who confirmed that the 2006 world champs are definitely in Bendigo - late October next year. However, there is no scheduled competitions in Australia prior to that, so I will either have to stage my own, travel overseas or go into the World Champs as my first ever event (which I would prefer not to do). On the plus side, this frees me up to do the State and National Veterans champs in April next year, where I will enter as many events as I can to simulate the double (actually, I will probably not do this at nartionals, and rather target a couple of good performances, hopefully the 800 and 1500m).
Strider 10km at Homebush this Saturday - promised some people I would try and run a sub-35 with them, but if they are not keen, then I will probably target a more aggressive pace. The ease with which I am handling 3;20/km hopefully points to something closer to 34 minutes. However, times are not important at this stage, so I am more than happy to pace the 35 minute bus. Skipping tomorrows threshold session should allow me to freshen up a bit - I am finding myself more tired that usual, which is not surprising.
28/09/2005 11:30 am
Workout Type: Endurance - Medium Endurance
Course: Church Point
Distance: 10
Time: 41:10
Speed: 4:07 min/km
Average HR: 151
Comments: 10km with 6km strong - felt a bit tired from yesterday, but quite comfortable - still coming to terms with running 3:48/km with a HR under 160.
Target Pace: Steady (4:20 min/km )
27/09/2005 4:30 pm
Workout Type: Speed - Pace Intervals
Course: Narabeen
Distance: 13.2
Time: 64:00
Speed: 4:51 min/km
Average HR:
Comments: Felt a bit sluggish at the start, but got into a groove as the workout progressed - felt very quick in the warm up. Strung together a good series of intervals - with a very strong last interval. Wound up the last interval, with 31 seconds for last 200m. Very comfortable almost too easy - not tired at the end of the each interval. Not sure where to from here - longer intervals or faster pace?
Target Pace: VO2 (3:23 min/km )
26/09/2005 12:00 pm
Workout Type: Endurance - Short Endurance
Course: Church Point
Distance: 8
Time: 36:10
Speed: 4:31 min/km
Average HR: 140
Comments: Easy recovery run - felt fine
Target Pace: Easy (4:37 min/km )
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