Thursday, February 28, 2008

Mona Fartlek

Pretty wet and wild out there tonight. Did a 2k warmup before starting. Pretty flat course around Centennial Park.

Managed 5.4ks in the 20 minutes. Average pace of 3:42 per klm. Killed me in the wind.

Did a 2k cool down after finishing.

Wednesday, February 27, 2008

MLR 13ks

Couldn't get out for anything longer tonight as I was stuck at work till 7:30pm. Cracker of a thunderstorm just before I went out was really good. Cleared everyone off the streets.

Ran around the local streets and then around Centennial Park, Moore Park, SFS, SCG and Fox.

Total was 13.6ks in 1:04.44. Average pace of 4:45 per klm. The length was a bit short but the pace was good.

Tuesday, February 26, 2008

Hill Reps 16x200m

Nice thunderstorm tonight. A bit wet the hill I was running on. Made sure I didn't step on any metal grates while I was going up and down.
Reps were between 50-55 seconds with about the same recovery back down again. Too tired to make it to twenty reps. Legs were not liking it.

Monday, February 25, 2008

Recovery Run 7ks

A lap of Centennial Park on the grass. Legs feeling beaten up from the Equaliser race yesterday.

Total was 7.1ks in 38:34. Average pace of 5:25 per klm.

Sunday, February 24, 2008

A lazy 20k

After watching the Aussies bat in the cricket and waiting for the day to get a bit cooler I finally went for a run about 6pm.
Did a few loops around the hills of Randwick and then through Centennial Park as well.

Ran 20.1k in 1:38.29. Average pace of 4:53 per klm.

Now I'm sleepy.

Striders Equaliser 14ks

An undulating bush and road from Belrose down a few hills and through a creek. Up a few hills to St Ives and then back along the road to some more bush and back down the hills to the creek. And then back up some more hills to the finish. Tough on the legs when you are not doing any training for Six Foot hills.
I was slower than last year. Oh well. Took off at the start really quick on the flat road section panicking Blue Dog and Action to run hard after me. Well they weren't really chasing me, but I did go hard at the start and then back off as the course is pretty rough in some places.
It was good fun and I needed a sleep after the race. I think I had that during the AGM. Did I miss anything?
I did a 2k warmup before the start and a few strides as well. And then not really much of a cool down afterwards.
Time was 1:09.11. About a min slower than last year.

Friday, February 22, 2008

Easy 11ks

Blue Dog's Mum should stay off the goons of cheap sherry.

Ran around Centennial Park, SFS, SCG and Fox again. Taking it easy while running parts of it on grass.
Total was 11.4 ks in 53:21. Average pace of 4:40 per k.

There is a 3000m race at Blacktown on March 15th Ewen which will be my last one on the track. One week before I start to taper for Canberra.

Thursday, February 21, 2008

ES Marks 6x1k Reps

22 degrees, 77% humidity and a 20k southerly blowing, and then it rained on me as well. But I had fun!
Have not done a speed session for over 3 weeks so the legs were a bit rusty running quick.

Reps went 3:27, 3:26, 3:26, 3:24, 3:25, 3:28. All done with a 100 second walk recovery between each rep.

Did a 2k warmup and a 2k cool down after finishing. They will be faster before I hit Canberra.

Wednesday, February 20, 2008

MLR 17ks

A warm night again with a huge white full moon. Ran around Centennial park, Moore park, SFS, SCG and Fox Studios.
Ran 17.55ks in 1:22.18. Average pace of 4:41 per klm.

C'mon Tesso you can run quicker than that. I expect a 3:25 with all the training you have been doing.

I've got nothing. BDM cracks me up!

Tuesday, February 19, 2008

Tempo + Hills

A 2k warmup before starting by the light of the now full moon.

Ran 5k in 19:58. Then ran over to the nearest hill and did 5 x 200m reps in about 50 seconds per rep. With about the same recovery back down.

Did a 2k cool down after finishing.

Wisdom says I can't run 2:48 at Canberra. What I am trying to do is force my body to except that 4 min/k pace is normal, it just needs to be convinced that 42 k is the normal distance for it. That is the challenge!

Monday, February 18, 2008

Recovery Run 7ks

Around Centennial Park on the grass tonight. Nice warm night with the almost full moon.
Ran 7.2ks in 38:15. Average pace of 5:18 per klm.

What was the reason for the sub 4 min ks?

Since I ran 3:03 twice last year I figured doing 4 mins faster for a sub 3 hr didn't hold much appeal for me. So why not.

Thanks for everyones comments. I see all your points about not going after the 2:48.
But I do like these for motivation.

"Find a purpose in life so big it will challenge every capacity to be at your best".

"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face ... we must do that which we think we cannot."

Sunday, February 17, 2008

Opera in the Park 35ks

Missed the Striders STaR this morning so had to run late in the afternoon around home. A table I was on won a trivia quiz last night, mostly on music and movie questions. A bottle of wine and a book was the prize. Anyway back to the running.

Ran from home down to the Opera House and back and then did a few loops inside Centennial Park. You realise when running towards the Opera House that you run uphill all the way back to Taylor Square. Not fun. Lots of people and traffic to dodge today, so it was a bit stop/start. I guess I got a rest at the lights but it doesn't help the rythym.

Run was 35.6 in 2:49:58. Average pace of 4:46 per klm. I must have been fast going downhill!

26miles Apologies, I thought you meant no easy runs. Dumb! I forgot Vat kept running when he was already injured. Trust me a quick 10k is in my sights at North Head if the wind is kind that day. A bit windy when you run on the top of a cliff.

I'm learning too Tesso. Lucky people read my blog. Although I do know a few people that read it and don't comment. No problem. I'm surprised anyone reads my crap!

Friday, February 15, 2008

Easy 11ks

Ran around Centennial and Moore Parks tonight. Ran 11.36ks in 54:19. Average pace of 4:46 per klm.

Thanks for the comments. Would a faster speed race at a shorter distance(5/10k) outway doing Marathon Pace runs at the speed I want?
The marathon pace runs are meant to get your body to adapt to that pace. If I'm fast at a short distance I know it is supposed to eventually flow through to the longer distance race. But how long will that take? Years of training?

If I feel I'm pushing too hard during the race to maintain the pace the trick will be when to realise that and slow down before losing all my energy and blowing up. No harm in trying something different.

I don't agree with with not running easy runs. Running every session fast will eventually snap something as Vat painly found out the last year and a half he has been off.

Thursday, February 14, 2008

Marathon Pace 11.1ks

Pain, pain and more pain. I did three laps of the running track in Centennial Park tonight. The last one was not pretty, maybe I pushed it too hard. The breathing was out of control.

The three laps were 14:52, 14:49 and 14:34 to finish. So total was 44:15 for 11.1ks. Average pace of 3:59 per klm.
I'm not sure how much further I can go at 4 min pace as I'm really hurting doing this at the moment. Since I have not run a half marathon at 4 min/k pace it would be pretty out there to suggest I can do that in training. But I am proposing to run 42.2k at that pace in Canberra.
Mcmillan says no way, no how. Anyone else have any thoughts on the matter? Or where the blowup might occur?
I must be nuts!!!!!!

Wednesday, February 13, 2008

MLR 15ks

Around Centennial Park and Moore Park tonight. Felt a bit slow but turned out faster than I thought.
Ran 15.1ks in 73:12. Average pace of 4:50 per klm.

Tuesday, February 12, 2008

Marathon Pace 7.5ks

21 Degrees. 82% humidity and a 20k wind. That was hard work.

Ran up to Fox Studios and back and then back again. Course is 2.5ks so there.

Ran 7.5ks in 29:40. Average pace of 3:57 per klm. Damn hard work tonight. I'm just too tired!

Monday, February 11, 2008

Recovery Run 7ks

A late run around the park tonight. Stuck to the grass mostly. Legs feeling a bit sore from the weekends activity.
Ran 7.2ks in 37:41. Average pace of 5:14 per klm.

Sunday, February 10, 2008

Airport Adventure STaR 30ks + PM 10ks

Started in Kogarah in what is pretty much a flat course running along the Cooks River and then down along Botany Bay running through Kyeemagh, Brighton, Monterey, Ramsgate, Dolls Point, Sandringham, Sans Souci and crossing Captain Cook Bridge to Sylvania Waters, Sylvania Heights where all the hills are on this run.

Then we crossed Tom Uglys Bridge to run through Carss Park, Kogarah Bay, Beverley Park and Ramsgate again to get back to the Bicentennial Park.

We had the company of Fats, DB, CT, and Serg for the first 30 mins before we stopped for a drink and they kept going. I think they should have started at 6:30am they were too fast for us. The pace was way to hot until that point.
Eventually the pace was all sorted out as it does on these training runs. Temp was a cool 15 degrees, but I didn't notice the humidity even though it was 80%. No rain at all but some of the parks near the finish were pretty soggy.

Finished with 30ks in 2:13.49. Average pace of 4:27 per klm. Some others had the run as 29 ks, but it does say 30k on our map. If 29ks then pace was 4:36.
Still fast anyway. Now I need a sleep.

Ran around Centennial Park, Moore Park, SFS, SCG and back home. Still nice an cool this afternoon. Legs felt pretty stiff at the start and took a while to warmup.
Ran 10.1ks in 49:04. Average pace of 4:51 per klm.
Tesso the goal is to run even splits for the full 50k. No chance of me stopping at 42.195ks, unless they stick a drip in my arm.

Thursday, February 07, 2008

Marathon Pace 10k

Great weather for ducks. 20k wind, heavy rain and 85% humidity. Ran around Centennial Park along the busway to Fox Studios and back. Actually did it twice so I could do the 10ks.

Very hard work in the wind. It is 2.5k out and back. So splits were 9:49, 19:35, 29:33, 39:48.

So all up 10ks in 39:48. Average pace of 3:59 per klm.

I wasn't sure I could do the MP pace for this distance. I'm guessing getting to 20k at MP is going to be just a bit tougher.

It was me gnscon on Dangar st. Used it out and back.

Wednesday, February 06, 2008

MLR 13ks

Ran around Centennial Park during the thunderstorm tonight. The rain was pretty heavy at the start but soon backed off to be just spitting level.
Heaps of water out on all the paths.

Ran 13.5ks in 1:06.03. Average pace of 4:53 per klm.

Tuesday, February 05, 2008

Marathon Pace 5k

Pretty windy tonight and really humid. 92% at 20 degrees. No rain which was one good thing. Ran with my Mothers home cooked Dinner in my stomach. Lucky it was only a short run otherwise there might have been trouble.

Ran around the outside of Centennial Park along the busway to Fox Studios and back. Mostly a flat course.

Ran 5ks in 19:45. Average pace of 3:57 per klm. Felt I had to work hard to do this pace. Did a 2k warmup and a 2k cool down after finishing.

Sunday, February 03, 2008

Western Wanderer STaR 35ks

A run with the Striders 6:20am group this morning. A few showers heavy and light fell during the run. Saw Tucks at one stage around the waterfront in Abbotsford having a run.

Started at Drumoyne and ran through Five Dock, Chiswick, Abbotsford, Wareema, Cabarita, Concord, Canada Bay, Rodd Point, Rozelle and back to Drumoyne.

Total was 35.2 ks in 2:52.47. Average pace of 4:54 per klm. Felt very tired towards the end.

Saturday, February 02, 2008

State 5000m Titles

Abysmal race. No heart, no lungs, no legs, no hope! It was 25 degrees at Homebush but felt hotter on the track.

3:34, 3:42, 3:46, 3:51, 3:43. Final time was 18:38.

No excuses! Next race on the track(3000M) won't be till mid March as I am not doing the track 10k next Friday.

Time to sort myself out for Canberra 50k.

Friday, February 01, 2008

Easy 30 minutes

Well at least I'll be really rested for the race. Only doing the 5000m late tomorrow afternoon Ewen so don't worry.
Too pace or not to pace? That is the question?
Saw one of the RBH runners tonight. She's looking for sub 18 mins as well.

Did the same as Wednesday just running easy for 30 minutes. Must have been a bit more fired up as I ran 6.1 ks in the time.