Tuesday, March 31, 2015

7km Recovery + 8 x 10 second sprints

37:29 (5:17)
61m gain

50-60m sprints to try and get a bit neurologically equipped for muscle activation

Monthly Total

Running: 399.19km (32:47:53)

Sunday, March 29, 2015

27km Long Run

2:01:18 (4:29)
114m gain

Good run around the lake and up over Long Reef point. Last long run in the campaign. Forgot the body glide and felt like I was running with a sheet of sandpaper between the thighs. Forgot to tape the toe where I've been getting blisters. Basically unprepared for the run. Maybe it was the godawful cherry flavoured beer I drank last night.

Hip flexor/adductor taped up with KT tape and felt mostly ok. Hills seemed to zap it. Time to taper

Weekly Total

Running: 91.26km (7:18:37)

Four consecutive weeks above 90km.

Saturday, March 28, 2015

7km Recovery

37:35 (5:22)
90m gain

Hip flexor is niggly and annoying. Should have taken today off, but the weather is just too nice to not get out there.

Friday, March 27, 2015

10km Tempo

38:46 (3:52)
35m gain

A good hit out 2 weeks out from Canberra. Just 18 seconds of my 10k PB from Central Coast last year. Weather much friendlier today than up there. Felt like autumn finally - low humidity and crystalline skies.

Would like to be more comfortable at this pace than I am, but happy enough.

Tuesday, March 24, 2015

6x1km (200m recovery)


3:30, 3:41, 3:39, 3:41, 3:49, 3:51

Too hard to start with and not enough recovery for me. Dot would have me run at 3:37's and I think the average pace across all of those is about 3:37 - not ideal, but a hard effort. Super bloody humid again.

Sunday, March 22, 2015

32km w/27k MP

2:20:02 (4:22)

1:54:31 (4:15)

Kind of marathon rehearsal. Up early, had something to eat. Didn't stop the watch for drink stops and needed the toilet once. Wanted to see how much time I'd lose. Two gels - one before and one at 16k. Threw in a couple of hills to see how that'd go too. last one up Lilyfield Rd at 28.5k slowed me to about 5:45min pace. Still don't quite feel ready yet.

Weekly Total

Running: 90.56km (7:16:36)

Friday, March 20, 2015

10km M + 6km M

10k: 41:54 (4:11)

6k: 25:51 (4:19)

Went too hard in hot humid conditions and dropped the ball badly. Probably first 8k were closer to 4:05 pace.

Thursday, March 19, 2015

Tuesday, March 17, 2015

Monday, March 16, 2015

Sunday, March 15, 2015

35km Long Run

2:36:29 (4:28)
250m gain

Any kind of incline is just killing me. Felt good up until 26k and then just held on. After 32k it was a slog and I jogged it in. Need to try out some gels. Hopefully a bit of extra fuel will help.

Weekly Total

97.61km (7:50:43)

Probably peak mileage week. Four weeks to go. Still hanging in there.

Thursday, March 12, 2015

Wednesday, March 11, 2015

7km Recovery

38:35 (5:30)
64m gain

Legs a bit sore after yesterday, but mostly ok. No real niggles at the moment, just ongoing fatigue.

Tuesday, March 10, 2015

2x5k T + 3k T + 4x3min + 8x200m

5k: 19:20 (3:52), 19:42 (3:56)

3k: 12:14 (4:05)

3mins: 780m, 780m, 770m, 770m

200s: 41, 44, 44, 43, 42, 44, 44, 43

Didn't have the legs for it today at all. Really humid and fatigued.

Monday, March 9, 2015

6km Recovery

34:55 (5:48)
107m gain

Hot afternoon jog. Wasn't going to go out but got bored. Only three hours sleep since yesterday morning after night shift.

Sunday, March 8, 2015

10km Recovery

55:31 (5:23)
122m gain

Weekly Total

Running: 91.40km (7:49:39)

All easy(ish) running this week, one rest day when we went to Fraser Island.

13 weeks into the marathon training and 5 weeks left. Have averaged 86km per week since December (lowest 72km, highest 96km), body feels ok if not a bit tired. 7 runs above 30km, I hope to get 3 more 30km+ done, hopefully at least one 35km.

Saturday, March 7, 2015

30km Long Run

2:33:27 (5:06)
324m gain

Up early and ran down to Manly Beach in the dark. Just a slow haul down the hill and back up again.

12km Aerobic Base

57:58 (4:48)
88m gain

Warm midday run around Narrabeen Lagoon.

Wednesday, March 4, 2015

14km Aerobic Base + 8x10sec Hill Sprints

1:12:26 (5:14)
173m gain

+ 8x10 sec HS

+2km cool down

So total of just a touch under 17km

In desperate need of a massage.

Sunday, March 1, 2015

20km Medium Long

1:44:49 (5:14)
165m gain

Noosa. Humid, very humid. Mix of national park trails, flat bike paths and one big ass hill.

Weekly Total

Running: 84.06km (6:57:47)

Feel pretty wrecked from this week. Two big sessions and a difficult work week.