Thursday, October 31, 2013

Wednesday, October 30, 2013

3km Time Trial

Distance:3.01 km
Avg Pace:3:58 min/km
Elevation Gain:21 m

Ran it cross country style at Nth Richmond park. A bit of up and down. warmed up with 2k but that was it - pressed for light and time. Felt hard, but good. First fast run in about 3 weeks. Will hit it again in two weeks - in the morning and with more energy.

Monday, October 28, 2013

5km Recovery

Distance:5.01 km
Avg Pace:5:35 min/km
Elevation Gain:57 m

Felt awful, taking propranolol for anxiety and its a training killer. 

Sunday, October 27, 2013

20km Medium Long Run

Distance:20.01 km
Avg Pace:5:08 min/km
Elevation Gain:346 m

Smoky, smoky. Saw a pig in someones yard. Pretty hilly.

Weekly Total:

Running: 58.85km (4:56:33)

Saturday, October 26, 2013

13km Aerobic Base

Distance:13.12 km
Avg Pace:4:49 min/km
Elevation Gain:203 m

Still finding it hard to believe I held 4:30s for 42k. Don't feel that fit, feels like its a bit of an effort still. Got chased by a dog.

Friday, October 25, 2013

Thursday, October 24, 2013

12km Aerobic Base

Distance:12.01 km
Avg Pace:4:50 min/km
Elevation Gain:135 m

Feeling quite good considering 7 hrs on the feet and that I've been getting up around 4:30am. Tight hips though. Ran in Hagios.

Tuesday, October 22, 2013

40min Aerobic Base

Distance:7.70 km
Avg Pace:5:12 min/km
Elevation Gain:123 m

Run after a day in ED. Going good until stomach pains and a sudden trip to the toilet. Ran in old Nike Lunars from 2011.

Sunday, October 20, 2013

13km Aerobic Base

Distance:13.01 km
Avg Pace:4:57 min/km
Elevation Gain:171 m

Sore spot right quad, wore hagios, felt hot at 8am - even though it says its only 15 degrees. 

Weekly Totals:

Running: 22.05km (1:50:45)
Cycling: 33.54km (1:20:45)

Saturday, October 19, 2013

Friday, October 18, 2013

6km Aerobic Base

Distance:6.02 km
Avg Pace:4:52 min/km
Elevation Gain:65 m

Ran a new 3.5k mostly grass loop. Don't know why I didn't go here before - thought it would be crap quality. A bit rough underfoot, kind of cross country, but pretty much flat. Felt good except for a bit a sore spot right quad, had a massage after which was ok, not great. Ran in Hagios with orthotics.

Smoky as hell. Fires about 30k west and 15k south from here.

Wednesday, October 16, 2013

3km Recovery

Distance:3.01 km
Avg Pace:5:40 min/km
Elevation Gain:26 m

Feeling ok. Few tight spots and overall muscle soreness. No where near as bad as I had expected.

Sunday, October 13, 2013

Melbourne Marathon

Distance:42.20 km
Avg Pace:4:31 min/km
Elevation Gain:319 m

Had hoped to go sub 3:10 - but last three or so km I didn't dig deep enough.

Great course (pretty flat), perfect running conditions, just a slight wind coming back up St Kilda Rd.

Am very happy that I made it to the start line considering I just came back to running following the stress fracture 3 mths ago. Was a pretty easy 12 week plan, a lot of easy running.

I felt unprepared because I have not been able to hit 4:30's in any long runs for any considerable length of time during training. its actually amazing what running in an event can do.

I tried to organise the training so that instead of tempo runs during the week - I'd have a tempo interval session one week, and the following week would have a long MP section during the long run - but that never really eventuated.

Weekly Volume post stress fracture (from 01/07):

54 (22k)
61 (25k)
56 (4x1000 + City2Surf - 59:19PB)
81 (3x2000 + 28k)
85 (6x1000 + 32k)
75 (29k @ 4:30)
82 (10k tempo @ 4:07 + 32k)
57 (two days sick) (6x800 + 28k)
64 (Blackmores Half 88:27PB)
92 (2x6x400 + 34k)
61 (3x2000 + 20k)
71 (4x1000 + Melbourne Marathon 3:10:03PB)

Thats an average of 70km per week over twelve weeks (take out the first three weeks post injury). Most of this was easy running too, no wonder I felt underdone. I've listed the workouts and the long runs done each week.

So this training was all about mitigating injury and getting to the start line, whilst still being prepared to hit the distance. The 4000+km run since the last marathon makes a difference too - as did the 2 mth block of hard Tiger training which saw me get fit fast. the big 'what if' is, what if I didn't get injured and kept training hard?

PB by a touch over 21mins.

I actually really enjoyed the run, was tight but felt strong right up until the 3:10 pacers passed me - I thought I was a few minutes in front of them - they must have dropped time because they went flying past and I couldn't hang on. But it was far less painful than Sydney 2011. The marathon is a beast!

Fun day

Inside the MCG

Saturday, October 12, 2013

6km Shake Out

Distance:6.01 km
Avg Pace:5:17 min/km
Elevation Gain:124 m

Ready to roll. Have to see how the day pans out. Sub 3:10 goal time - closer to 3:05 if possible. Haven't been able to gauge a good MP run.

Thursday, October 10, 2013

8x25sec w/1min recovery

120m (3:28)
117m (3:33)
127m (3:17)
124m (3:20)
125m (3:20)
122m (3:25)
126m (3:19)
135m (3:05)

Neuromuscular/leg speed session (basically a bit more snappy than strides). Felt fine, just covered 6k. I reckon my max speed over 100m is probably about 17 -18 seconds, not much in the fast twitch department.

Great predictor calculator here:

Wednesday, October 9, 2013

8km Recovery

Distance:8.12 km
Avg Pace:5:09 min/km
Elevation Gain:90 m

Beautiful crisp morning. A little tightness from yesterday, but nothing a massage tomorrow won't fix. Biggest worry is tightening up from the drive down on Friday.

Tuesday, October 8, 2013

4 x 1000m w/ 2min recovery


Feeling good. Had no idea that I'd picked up the old Adios - not sure what that says about my mental state - or the fact I had no idea I wasn't running in orthotics.

My recollection is that I did a 3:30 km last year before getting injured and thats as fast as I've been, so feels good to get a few 3:35s done.

Sunday, October 6, 2013

20km Medium Long Run

Distance:20.03 km
Avg Pace:4:45 min/km
Elevation Gain:283 m

Had a terrible nights sleep and lost an hr due to the daylight savings change. Couldn't work out why it was so dark at 5:30.

Hips and legs tight. Have not been able to hold any good pace during any long runs. Wanted to do 10k at MP, but hit some hills and that was it - nothing close to 4:25s. 

8km Aerobic Base

Distance:8.15 km
Avg Pace:4:49 min/km
Elevation Gain:154 m

Run at Nethercote. Felt good.

Thursday, October 3, 2013

3 x 2000m w/ 400m recovery

7:43.8 (3:52)
7:42.4 (3:51)
7:48.3 (3:54)

Pretty much spot on tempo paced intervals, probably took a bit too much recovery time. I feel tired from last week still. Calf is ordinary, ART today to loosen up.

Job offers today apparently so will see where I end up next year.

Wednesday, October 2, 2013

14km Aerobic Base

Distance:14.01 km
Avg Pace:4:55 min/km
Elevation Gain:226 m

Legs are heavy and dead. Feeling sundays long run still. Calf sore. Cut the run short, no point pushing things now.

Tuesday, October 1, 2013

9km Recovery

Distance:9.01 km
Avg Pace:5:29 min/km
Elevation Gain:102 m

Terrible nights sleep with headache all night and this morning still. Haven't had a headache for a while, too much essay writing.

Wore the pegasus and I'm pretty sure they cause a bit of the achilles calf problem.