Wednesday, March 30, 2011

6 x 120 sec hill reps

6 x 120sec hill reps w/ 2 min recovery

Again, as I can't pace myself my first rep was actually 1:39, next was 1:48, and then I think 1:52, 1:55, 2:00, 2:00. So the range in pace was 4:20min/km to 5:15min/km (380m).

These are so hard, and what makes it harder is that I have to have a reasonable pace to get back to the start in 2mins.

3.6km warm up, some dynamic stretches.
1k cool down jog.

Tuesday, March 29, 2011

10km Steady State

Avg Pace: 4:49min/km

Solid run at the back end of a cold. Had a two minute pause at the first km to cross the road, so really a 50min run. A bit on the fast side for me as I was floored by the end when it should have been a base run. Wore the Adios.

Friday, March 25, 2011

10km Fartlek

Avg Pace: 5:01min/km

Tough session. Am battling with a cold again (damn uni air-con) but forced myself out. Was supposed to do 6 x 90sec intervals, did five but then just hit the last km hard and did it in 4:14 which was good. Second 5km was about as quick as anything I've done this year. Wore the Adios and am loving them. Legs feel pretty decent too for a change.

Followed with 2km cool down jog.

Thursday, March 24, 2011

Pool Running + 500m swim

30 mins pool running and a few laps.

Good to have a swim again - why haven't I been doing it regularly over summer?

Wednesday, March 23, 2011

6 x 90 second Hill Reps

I actually don't know how to pace myself properly yet - so my first hill (320m according to runkeeper) was done in about 75 seconds - a pace of 3:57min/km, whereas my last was probably 92 seconds - a pace of 4:48min/km. So the average pace was somewhere in between all that.

Warmed up with a 3km jog, did a few dynamic stretches (not enough) Intervals, cooled down with just 1km and some static stretches. Tough session and closest I've come to throwing up in a while.

Tuesday, March 22, 2011

10km Base Run

Avg Pace: 6:12min/km

Ran in Nike Lunarfly's for the first time. A lot heavier than I'm used to but were ok - these are going to be my 'recovery' shoe - at least thats the plan. Legs are heavy and slow, had to pit stop at the doorless toilet. Pretty easy going overall. Tried to work some drills into the run - 'stiff legged run', which is extraordinarily awkward and 'no arms run' which is less awkward but works the abdominal muscles.

Sunday, March 20, 2011

16km Base Run

Avg Pace: 5:15min/km

Ran in the Adidas in reasonably heavy rain. Ran about 2km trying to avoid major puddles before going into ankle deep water. Surprisingly this didn't cause any blistering issues.

Probably a bit fast for the given program, but I felt pretty solid so why not. A bit of soreness (as usual) Left calf, right hip flexor. I didn't take the iPhone because of the rain but was able to time myself against a few of the km markers on the Bay and was consistently around 5min/km for at least 5k.

Happy with this weeks training - first week of "Brain Training" I skipped yesterdays base pace run, but hit everything else. Looking forward to a spa and sauna tonight to aid recovery.

Logged 40km for the week which is a step up from the previous two weeks.

Friday, March 18, 2011

5km Fartlek

Avg Pace: 4:54min/km

Tried to hit 4:12 - 4:19 pace for 75sec every 4min or so. Got to 4km in 19:50 and just went for it - did 4:12 last km. So 24min 5km which I believe is the quickest this year. Was programmed to do 9km with 6 x 75 second bursts, but I left it too late in the day. Cooled down with 2km jog.

Ran in the new Adidas Adios. So far so good! The shoe experiment continues...

Pool Running

30 minute pool running

Wednesday, March 16, 2011

6 x 75 second Hill Reps

Warmed up with some dynamic flexibility stuff then jogged 2.8km to warm up

6 x 75 second Hill Reps

Approx 270m each, so approx 4:35 pace, slower than the target pace. About 15m climb I think.

Cooled down with 2.3km jog

6.7km total

Tuesday, March 15, 2011

8.5km Base Run + Bounds + High Knees

Avg Pace: 5:37min/km
Avg HR: 155 (82%)
Max HR: 162 (86%)

2 x 20sec Bounding
2 x 20sec High Knees

1km Cool down jog

First day following Matt Fitzgerald's "Brain Training for Runners" marathon plan. I've jumped in at week 5. Its a good book that goes into mechanisms of fatigue and how the brain regulates that as opposed to the 'catastrophe' theory which says fatigue occurs because the muscle basically shuts itself down because of a build up of lactic acid. My explanation is terrible.

I like his method because it lays out a good mix of intensities; base, speed, tempo, as well as drills, cross training days and resistance work. It also sets out clear phases: base, build 1, build 2 and peak.

I've ordered two new pairs of shoes finally. Adidas Adios and Nike Lunarfly's. Fingers crossed.

Saturday, March 12, 2011

4km Easy

Avg Pace: 5:57min/km

Ran in Lunars and am right at the point of buying new shoes. I just can't deal with it anymore. Finances are restricting me unfortunately which is why I have delayed for so long. For some reason I am unhealthily fixated on Nike's. Maybe all their marketing has stuck in my head. I am shallow and a sucker for good looking things too.

Legs have not fared well from some higher intensity stuff + a cold early on in the week + still not 100% recovered from Bedford. Time to roll and roll and roll.

Friday, March 11, 2011

5km Steady State

Avg Pace: 5:02min/km

2km cool down

Ran in the Piranhas again. They really are probably only suitable for shorter runs. Can feel my muscles tighten up. However they do quicken the stride.

Thursday, March 10, 2011

3 x 1600m Intervals

1.8km Warm up jog

3 x 1600m 3min rest

5:57 (3:43min/km)
6:30 (4:04min/km)
7:02 (4:10min/km)

(Times are approximate as my runkeeper crashed)

1.6km Cool down

Ran in Piranhas. Tough session - haven't done intervals for a long time and thought now might be a good time to start bringing them back in. Could feel the strength and stamina getting zapped pretty hard. Reasonably happy with the first time but obviously went too hard as I couldn't maintain the pace. Legs a bit gluey.

Tuesday, March 8, 2011

6km Easy

Back on the legs after a write-off of a week. Was so badly affected by DOMS after Bedford Creek - I dont know how I got through Monday. Started uni and had low grade stress all week, plus nutrition has been worse than ever.

Had a great massage on Saturday, but by then had contracted a cold which is still lingering. Horrible start to the month. 7km's last week...

Easing back into things. If I can get 50km out this week I'd be happy.