Monday, February 28, 2005

Lake Recovery Run

Slow recovery run tonight.
Ran up to the Newport Lakes reserve and ran around the lake on a gravel trail.
8.78klms in a time of 48:52. Average pace of 5:32 per klm.
Heart rate of 133 avge. Nice and relaxed.

Sunday, February 27, 2005

Maribyrnong Mauler 38.1klms

Started late at 2:30 pm due to work commitments in the morning.
Ran from Williamstown through to the Maribyrnong river passing Flemington racecourse on the way. Fantastic run along the river when I reached it which was about the 15k mark.

Ran 38.1klms in a time of 3:15.35.
Average heart rate of 147BPM with a max of 230BPM. Is that high?

Average pace of 5:08 per klm. But this run is all about time on the legs.
Time on legs was good as it was about 6 minutes over my goal time for Canberra.
Distance was an increase of 3ks over last week.

Friday, February 25, 2005

Speed Session

Still pretty windy tonight when I started.
Did a 1.5k warmup and then started the 1k reps.

3:49, 3:49, 3:51, 3:54, 3:51, 3:51. Had a 90sec walk recovery between each rep.

Did a 1.5k cool down.
Legs felt very heavy so could not push any faster.

Thursday, February 24, 2005

Midweek Long Run 21.5ks Marathon Pace

Very hard run tonight. Howling southerly change came through this afternoon.
Ran 21.5ks in 1:36.08. Average of 4:25 per k.

When I did the same run last week I averaged 4:18 per k for 20.3ks.
This run is out and back. The back part tonight was straight into a 20knot Southerly breeze.

Average heart rate of 152BPM with a max 'horror' of 219BPM!

The only good part was that I was still under goal pace of 4:30 and the second 10ks was back into the breeze. I did feel good running with the breeze very relaxed, but hard back into it.

Tuesday, February 22, 2005

Tempo Run 15ks

First 5k in 25:25.2 Pace of 5:03 per klm. Heart rate avge 138BPM.
Second 5k in 22:37.4 Pace of 4:30 per klm. Heart rate avge 149BPM.
Third 5k in 21:15.7 Pace of 4:15 per klm. Heart rate avge 154BPM.

Third 5k was supposed to be at 4:00 pace. Strong 10knot wind and legs would not allow it.

Monday, February 21, 2005

Recovery Run 11.4ks

Ran down to Williamstown football/cricket oval.
Ran on every stretch of grass I could find, when I saw a park or oval I ran around it and then continued up the road.
Slow run 11.4ks at 1:06.44.
Average pace of 5:49. Heart rate Average of 133.

Help the Thighs to recover from Sunday's big day.

Sunday, February 20, 2005

Docklands Demolished 34.8ks

Ran from where I am staying at Williamstown North to Telstra Dome and return.
Started about 11 am after driving back from Geelong.
Legs were very tired for most of the run after the fast 10k this morning.
Stomach was growling with about 10ks to go, sounding like it needed food.
Not sure if that is the carbohydrates being depleted and the fat reserves starting to be used.
Or was I just hungry. I only stopped for water and ate nothing for the hour before starting this run. I did eat after the 10k some bananas and oranges. But then drove back from Geelong.

Run was on tar and concrete bike paths plus some grass. Nice cool breeze most of the way and plenty of cloud kept the sun down.
Distance was 34.8ks in a time of 2:55.20.
Average of 5:02 per klm. Right on the pace I wanted.

Sri Chinmoy 10k Geelong

Drove down to Geelong 75ks south west of melbourne.
Course was supposed to be 10ks but when you run a split between the 2 and 3k mark of 3:15 you soon realise that the course is short.
Crossed the alleged 5k in 19:12 and then came through the finish line in 38:36.
As I was about to stop the polar spotted the ks at 9.75 so kept running through the finish to get the extra metres. Eventually came up as 39:34. A 20 second PB!
But officially the course was short. Damn. So won't be changing the PB time.

Thursday, February 17, 2005

Midweek Semi Long Run 20.3klms

After discussion about pace at Canberra and tips from Ray James. Thanks Ray.
The need was to make my semi long runs at Marathon pace. Which for my goal at Canberra is 4:30 per klm.
I thought I needed my Long slow 30+ k runs to be faster.
In fact need these ones at Marathon pace.
Last week covered 17klms in 1 hr 21mins which is 4:45 per klm.

Late afternoon/tonights run as the sun set in the west and the moon half came out was still a bit windy but excellent conditions.
Ran 20.3klms in 1 hr 27:34 Average of 4:18 per klm. I felt really good running this pace and did not feel like I was pushing myself hard. Ran through the 10k in 42:55. So pretty even run.
To prove it heart rate average 153BPM with max of 161BPM. Nice and relaxed.
Bring on Canberra!

Wednesday, February 16, 2005

Speed Session

Found a straight flat 1k road to run on and only one driveway from a business coming out about half way. Excellent.
Very windy tonight. 15-20k wind from the South West I think.
Did a 1.5k warmup run and then a 1.5k cool down run afterwards.
6x1k reps with a 90 second jog recovery.
3:30; 3:46; 3:33; 3:50; 3:31; 3:45.
Much better than last week. Had a lot of trouble running back into that headwind.
Every 2nd rep was back into the very gusty head wind. Hence the very slow times.

Monday, February 14, 2005

Recovery Run

Got out at 7.30 pm for a recovery run. It was still 31 degrees.
Luckily the direct heat and gone as the clouds for a westerly change had covered the sun.
Very warm though.

Ran 12ks at 62:19. Average of 5:08 per klm with a max speed of 4:06 per klm.
Heart rate average was 143 BPM with a max of 150 BPM. The course was flat.
Ran along the foreshore of Williamstown and back.
Average speed of 11.7ks per hour and a max of 16.9k per hour.

Amazing these polar units.

Sunday, February 13, 2005

Altona Adventure

Firstly, I had a passing car wind down it's window and the passenger spat on me. Why?
I think this is an appalling thing to do to another person.

Back to the run.
Had to work this morning so didn't go for a run until 4.00 pm.
Ran from Williamstown around the Bay to Altona and near to the new Greg Norman development. It includes housing and a golf course, sanctuary lakes it's called.
Ran mostly on the road and a fair bit of bike paths with some grass.
Distance was 30.6klms in a time of 2:29:00. Average of 4:52 per klm.

May be a hot recovery tomorrow. Due for 34 degrees here.

Friday, February 11, 2005

12k tempo run

First 5k in 25mins 5min/per k avge.
Second 5k in 23mins 4:36/per k avge.
Did the last 2k in 8:30 average of 4:15/ per k.
Not too bad a run felt very easy. Looking forward to Sunday long run.

Wednesday, February 09, 2005

Midweek Semi Long Run

Very late start tonight out at 7.30 pm.
17ks at 1hr 21mins.
Quite windy and lots of dark clouds around but no rain.
Run was on road tar and concrete footpaths.
Got lost near the end of the run so pace became a bit quick as I was getting a bit worried.
Eventually like Lassie found my way home.

Tuesday, February 08, 2005

Crap Speed Session

Due to being in Melbourne for a few months I have had to find an area where I can do a 1k rep and not think about being hit by a car or truck.
Could I find one tonight, not likely.
Resorted to running around a local street trying not to get hit by hoons in hot cars.
Frustrating as hell.
Reps were 3:40, 3:42, 3:45, 3:44, 3:50, 3:51. With a 90sec recovery between each.
I told you they were crap. Heaps slower than last week.

Monday, February 07, 2005

Recovery Run

Ran 11.65ks in 57:57. Average of 4:58 per klm.
Run on tar and concrete footpaths. Very flat run only two decent hills.
Quite windy tonight with a hint of rain around but none fell.

Sunday, February 06, 2005

Williamstown Wander 30.5klms

Apologies to Striders. Made up my own name for todays run.
Hard run today. Long solo drive from Sydney down to Melbourne yesterday after the 10k race.
Felt very tired this morning, didn't even here the alarm.
Finally started at 9 am. Not ideal.
Started at Williamstown Nth and ran down to Williamstown, then up through Newport, Spotswood, Yarraville, Seddon and turned at Footscray train station to run back.
Course was mostly flat but I ran on bike paths(concrete), road and some grass.
Essentially no main roads to cross so not many lights.
Time was 2:32:10 for 30.5klms. Ran just under the 5min/per klms mark.
Quite good although the run was flat.

Saturday, February 05, 2005

Striders 10k Race

Sub 40min 10klm. Yeehah.
Ran very even splits throughout the race. Didn't try to run faster or chase anyone. Just ran the way I had planned it. I guess that is very simple but doesn't take into account hills.
Splits: 4:00, 3:54, 4:00, 4:00, 4:21. The 5k split was up the hill at Scribblys and going up to Ryde Rd. Gave me 20:15 at the 5k mark
Next lot of splits: 4:00, 4:00, 4:00, 4:05(hill), and 3:34 for my last 1k.
Ended with 39:54. First time under 40mins for 10k and a 47 second PB on a hilly course.
Last run on this course was July last year in 42:30. Obviously a lot fitter since then.
The hardest klm on the course was the first one. Trying to stop my adrenaline from pushing me too fast at the start was very hard. Obviously gave me enough energy to keep the splits all even.

Now to chase my goal for the year of 38:30, and the Canberra Marathon start.

Thursday, February 03, 2005

Cross Training

Course consisted of Long grass, short grass, very short grass, sand and rough.
Yes it was golf. 18 holes with my father this afternoon.
7klms of walking and dragging a cart. But 4hours on my feet.
And no injury sustained unlike the last time.
Going to Melbourne for work on Saturday for a few months so last round with my Dad for a while.

Tuesday, February 01, 2005

Speed Session

Very windy, extremely humid and a thunderstorm brewing above my head.
I can't think of better conditions to do a speed session. Makes me push harder to hold form anyway.
6x1k Reps tonight. 3:33, 3:24, 3:32, 3:31, 3:30, 3:33. Had a walk/jog 90 second recovery between each.
Hard long run on Sunday hasn't hurt me too badly. Looks good for Saturday's race.