Monday, October 31, 2011

October Totals

Total km run: 362.66km
Time: 31:11:25

Total km cycled: 149.92km
Time: 7:53:05

Last highest volume month was 317km back in August. A good months training, but have come out the back with a problematic anterior tibialis which I put down to the time trial I did on Friday. Have been icing, heating, massaging and anti-inflammatory-ing since Saturday afternoon. It's improving but don't think I'll run until Wednesday at the least. Acupuncture tomorrow. Definitely the most consistent month of running I've had, missed 4 days running - but was hoping to miss only 2.

Saturday, October 29, 2011

28km Long Run

Avg Pace: 5:19min/km

Long, painful run. Legs were fatigued from the outset and my left shin, which I noticed was sore yesterday afternoon, just got worse and worse despite multiple attempts to stretch it out. I think the tendons might be a bit inflammed. Still managed 28k, just with a few stops. Ran with the handheld which was pretty good, reasonably comfortable, just a bit sweaty.

I'd been intending to get out along the Parramatta River towards Silverwater for a long time. Would be a decent 35k run someday. Tonnes of cyclists through Bicentennial Park and heaps of rowers on the water. Not so many runners around. Had to catch a train from Concord and bus from Strathfield, so it took an extra 50mins from when I stopped running to when I got home.

Friday, October 28, 2011

5k Time Trial + 6km Recovery Run

5km Time Trial
Avg Pace: 3:45.9min/km

Went for a TT today instead of the planned 2hr run. Improved on my last 5k TT in June by about 50seconds.

I really like seeing all those 3's...
Nice to see a big improvement that comes from developing a big aerobic base. The other good thing to notice was that within about 3 minutes I was able to jog the 3k back to the car without too much effort, so recovery time is much better. Very pleased and gives me something to work my training paces off of.


6km Recovery Run (4km Barefoot)
Avg Pace: 5:17min/km

Easy run with some barefoot k's. Left calf and shin pulled up pretty tight from this morning.

Thursday, October 27, 2011

6km Aerobic Base Run + Strides

Avg Pace: 4:56min/km

Wasn't going to run today, feeling really tired and my diet is atrocious. Hardly ate through the day, waaaay too much sugar - even more than normal. Did the uni commute and felt hammered but then an hour later decided to head out for a jog just to loosen up and get at least a few kays done. Did 10 x 100 strides which felt good - relaxed but nice pace. Pushed a 4:16, which should have been sub 4, for the last km. was over 4min because I had to stop for traffic. Felt great afterwards, energised.

Wednesday, October 26, 2011

10km Recovery Pace Run (4km Barefoot)

Avg Pace: 5:17min/km

Easy laps around Ashfield Park before doing 4k barefoot on the wet ground. A middle Indian guy saw me running barefoot and decided to give it a try as well. Such influence...

Tuesday, October 25, 2011

18km Medium Long Run

Avg Pace: 4:58min/km
Avg HR: 143 (77%)

Garmin went a bit wonky at the beginning so pace isn't quite right, but probably close enough. Tried to hit a few hills where possible and probably went a bit hard on them because I felt fairly ordinary afterwards. Went through phases of feeling good and feeling shit. Usual tightness. Shoes feel good. Much better running weather, about 19 degrees and some very, very light rain - pissing down now though.

Monday, October 24, 2011

Recovery Day

Ended my 20 day running streak today. Went to Bronte Beach because it was a thirty degree day and my legs were dead from yesterday. Water was freezing. Ate way too much. No exercise at all today.

Sunday, October 23, 2011

8 x 400m Intervals

8 x 400m Intervals (200m recovery)

1:31.4 (3:48min/km)
1:28.4 (3:41min/km)
1:29.3 (3:43min/km)
1:28.9 (3:42min/km)
1:29.8 (3:45min/km)
1:20.1 (3:20min/km)
1:26.2 (3:35min/km)
1:24.0 (3:30min/km)

10km total including warm up and cool down

Last run for the week and I thought I'd just be doing an easy 10k, maybe some fartlek, but then got a workout loaded onto the Garmin and thought I'd give it a go. Plan was just to do easy, relaxed 400's around 4min pace which of course didn't happen. The sixth interval which is about ten seconds quicker was when a couple of 12yr olds decided to race me - and they were keeping up! Was pretty hammered afterwards. Made up 3k warmdown to see me complete my first 100k week ever.

Weekly Totals:

Running: 101.27km
Cycling: 19.49km

Heaps less cycling this week, bit more intensity in some of the runs.

Saturday, October 22, 2011

10km Recovery Pace Run

Avg Pace: 5:26min/km

Felt tired and sore and just trudged around. Did take the Nathan Handheld out for a spin though which was kind of strange. I suppose I'd get used to it, definitely kept me better hydrated. Can't fit quite as much in it as I thought might be possible, maybe two or three GU's.

Did 3km barefoot as well.

Friday, October 21, 2011

27km Long Run

Avg Pace: 5:11min/km

A hot and bloody tough run today, probably mid/high twenties. Didn't realise quite how warm it was going to be when I set off. Lots of drink stops. Ran the "uphill" side of the bay first and was quite happy to cruise of the Victoria Rd bump with a 4:58k. No gels or nutrition, just some oats with heaps of sugar about an hour before. Going to pick up the new Adios today so will retire another pair.

Thursday, October 20, 2011

12km Fartlek

Mona Fartlek
90 sec on, 90 sec off x 2 (370m, 360m)
60 sec on, 60 sec off x 4 (250m, 250m, 260m, 250m)
30 sec on, 30 sec off x 4 (130m, 130m, 130m, 130m)
15 sec on, 15 sec off x 4 (70m, 70m, 70m, 60m)

Avg Pace: 4:27min/km

Then 5km steady at 5:06 pace home.

Think I eased off a bit too much for the recoveries. Not really looking to have a high intensity session, just wanted to get a bit of leg turn over. Off to see the Tiger today.

Wednesday, October 19, 2011

10km Trail/Recovery Pace Run

Avg Pace: 6:10min/km

Don't think I will ever run on that trail again, at least not alone. Was completely paranoid about snakes and 99.9% certain I saw the tail of one slip down the side of the track which completely stopped me, before sprinting past it. I was going pretty slowly as the track is quite technical and narrow, very stressful. Even though I was moving slow I had a high HR and was ready to bolt. There was about a million water dragons scuttling around the place which freaked me out, so after 5k I just ran back on the nice safe road.

Such a pussy.

Tuesday, October 18, 2011

18km Medium Long Run + 4km Recovery

17.51km (missed 750m)
Avg Pace: 5:13min/km

First mid-week medium long. Consciously sought ought hills where I could and ended up right down in Balmain/Birchgrove which is somewhere I've never been before. Saw Rachel Ward which is my second b-grade celeb sighting in the past seven days, the other being Jim Middleton outside of the ABC building in Ultimo.

Legs a little tired, but mostly ok. Usual tightness calf/achilles but not too bad. Wore my Zoot compression socks today, only because I haven't washed any others, but will see if it seems to make any difference.

Avg Pace: 5:30min/km

Jogged up to the park for 2k of barefoot running in the afternoon.

Monday, October 17, 2011

10km Moderate Aerobic Base Run (with 2km barefoot)

Avg Pace: 4:46min/km

Another day around Ashfield Park. Noticed that it's the third day in a row I've run up there. This is for a couple of reasons, firstly - it's grass, and hopefully a bit more forgiving on my legs and feet. Should mean my legs can handle more volume with less soreness. Secondly - it's close to home which means I can make it shorter if I'm not feeling like it and thirdly - I can do a little bit of barefoot practice.

I've order the new 'infrared' (pink?) Adios and a Nathan Quickdraw Elite handheld bottle which should be interesting.

Sunday, October 16, 2011

9km Recovery Pace Run

Avg Pace: 5:47min/km

Forced myself out to get this done just so I can say I hit 91km for the week. GI upset from eating a ridiculous amount of garbage yesterday. Probably shouldn't have gone out, quite slow and heavy legs.

Weekly Total:
Running: 91.09km
Cycling: 77.96km

Saturday, October 15, 2011

12km Aerobic Base Run

Avg Pace: 5:08min/km

Ran shirtless in the rain, pretending I was Anton Krupicka sans hair and beard and managed to upset a guy with obvious mental health problems. "Put some fucken clothes on" repeated as he meandered down Parramatta Rd.

Friday, October 14, 2011

25km Long Run

Avg Pace: 5:08min/km

Feeling a little fatigued from the 8 hrs of exercise already done this week (4 runs/4rides), quads still a touch tight. Couldn't really get myself into a good rhythm at around 4:55 which is where I would like to be. Headed out along the Cooks River Path again. Almost made the airport. One pit stop at about 15km. I like that path, its pretty quiet and undulating and just a change of scenery. Only problem is that it's an out and back.

Thursday, October 13, 2011

15km Aerobic Base Run

Avg Pace: 4:56min/km

Quads a bit tight from yesterdays strides, left achilles still a little problematic despite acupuncture yesterday. I probably need new shoes as this is very similiar top last time I had achilles problems. Slow to start, then mosrtly easy with two quickish 4:35's at 11 and 12k. I'm feeling the need for a 10k TT sometime soon...

Wednesday, October 12, 2011

7km Recovery and 7 x 100m Strides

Avg Pace: 5:38min/km

Recovery Pace around Ashfield Park with 2km barefoot then;

Roughly 100m Strides;

18 seconds for 100m seems to be about as fast as I can go. Definitely don't have natural speed. First time I've done strides and they are supposed to be quite relaxed, yet fast, running. Started out like that but then wanted to see what pace I could get. Nice to see the Garmin go under 3min per km, albeit for about 2 seconds.

10km Aerobic Base Run

Avg Pace: 5:01min/km

Went down to the Cooks River again with Jisun on the bike. Ran 5k to Illawarra Rd where there is a handmade chocolate shop. Because Jisun was with me I had access to money and god damn - chocolate! Bought some really expensive choccie's mid run and had them for 'recovery' when we finished. Jisun had a minor spill under Canterbury Rd bridge, few scratches. The bike she rides is too big.

Monday, October 10, 2011

12km Moderate Aerobic Base Run

Avg Pace: 4:49min/km
Avg HR: 147 (79% Max)

Felt pretty good. Fairly comfortable holding 4:45's on the flat which is nice. A little bit over half marathon pace.

Sunday, October 9, 2011

6km Recovery Pace Run

Avg Pace: 5:31min/km

Short, easy, 4k on grass. Legs are a bit tired from yesterday, no plantar fascia twinges like I had yesterday. Achilles are slightly sore.

Saturday, October 8, 2011

22km Medium Long Run

Avg Pace: 5:07min/km
Avg HR: 145 (78% max)

Really nice morning run along the Cooks River pathway out towards the Airport. Bit foggy and overcast and humid, but I've never run along parts of this path so it was a great change of scenery. Pretty flat, only prob is heading through the traffic into and out of Ashfield.

Friday, October 7, 2011

8km Recovery Pace Run

Avg Pace: 5:24min/km

Nice run out through Parramatta Park. Tried to run on the softer surfaces when possible, grass and gravel.

Thursday, October 6, 2011

Tuesday, October 4, 2011

12km Aerobic Base Run

Avg Pace: 5:06min/km

Ran to UTS to go pick up some running training books. Pfitzinger, Daniels and a book about Lydiard. Excited!

Sunday, October 2, 2011

14km Aerobic Base Run

Avg Pace: 4:56min/km

Surfers to Southport. Got the "fuck you" from a punter for looking at him the wrong way. Nice trails at the end.