Thursday, April 30, 2015

6km Recovery + Strength

31:05 (5:11)
50m gain


3x8 60kg Deadlifts

Fucking deadlifts hurt! Feel like I'm about to have hamstring cramps.

Monthly Total

Running: 213.98km (17:16:20)

April seems to have disappeared rather rapidly. Had the marathon in the second week, so recovery plus a nasty cold has meant a much lower volume month.

Monday, April 27, 2015

8km Recovery

41:48 (5:12)
121m gain

Took the hilly roads, out and back. Struggling along, but feeling much improved health wise. A bit chesty now.

Sunday, April 26, 2015

8km Aerobic Base

39:48 (4:55)
73m gain

Starting to feel better, but the virus has affected my guts and needed two (!) poo stops. Plus I had to change the shoes at 1.5k in as well, cos it was rubbing my toe.

Tops of the worst week of running I've had since probably May last year.

20km for the week.

Saturday, April 25, 2015

6km Aerobic Base

29:04 (4:50)
54m gain

Still sick.

6km Recovery

30:41 (5:02)
42m gain

Wet, but not windy at the moment.  Saw one big tree down which took out the power lines, but missed someones car by about a meter. Am trying to run off a cold and some sort of stomach bug, will either improve or make it worse.

Sunday, April 19, 2015

Sunday, April 12, 2015

2015 Canberra Marathon

2:57:15 (4:12)
302m gain

Just under 1km out and in a world of pain

Not executed quite the way I would have liked, but ended up with the result I wanted. knew I was going too fast when I went through 5km in 20mins, kept telling myself that I needed to slow down but things felt very easy. Developed some pain in my right foot at about 9km and wasn't sure if I'd tied my shoe up too tight or what was going on, it stayed with me but luckily enough didn't get any worse although it doesn't feel great a day after. got passed by two guys here, one who I heard breathing like he was running a 10k, and another who seemed alright - both of whom I ended up catching and passing.

Very strange to be running virtually alone with just one of those guys about 200m in front. Went through 20km about 2mins up on where I had planned to be. By 22km I knew I was going to be in a bit of trouble in the back end, my quads had that tight feeling coming on, and my foot continued to be sore, but easy enough to ignore.

At 30km I was still on a good pace, but it started going backwards after that. I knew there were hills in that last 10km, and really there's not too much too them, but after a solid 2hr run at a reasonable pace, they stung. The one at 31km slowed me down a bit and there's a bit of twisting as well after that where you do a sort of hairpin and head uphill, before heading down in to Weston Park, coming back after that turnaround between 35-36km I really started to feel the pinch, and then hit a brutal little hill at 38km I think, where I just struggled to hold 4:30 pace.

Got passed by two people here, one guy just flew past me and looked like he was at 4min pace, and another guy just pushed along. I couldn't hang on to him.

The worst part of the race was when I'd seen the 40km marker, but never saw a 41km marker. I just had no real idea how much longer I had to go, wasn't sure how far out my garmin was and then merged into the half marathon runners.

Absolutely shattered at the end and almost had a bit of a cry. I think it was mostly relief. Am happy now.

Have had the best stretch training I've ever done in the lead up to this, have managed to train through night shifts and some shitty rosters.


Daniels 4 week cycle, 18 week plan - taper based on Pfitzinger

16k w/14k MP, 30k (97)
5k T + 3x3min Hard + 8x200, 30k (91)
20k w/13k MP (90k)
23k (79) - injury scare this week, cut short the long run.
5k T + 3k T +8x200 + 2x1600m, 26k (78)
8x10sec hills, 28k (82)
8x10sec hills, 3x1600 + 3x1000 4x400, 30 w/18k MP (87)
2x3k T + 4x200, 5k T + 3k T + 2x400 + 2x1600 + 4x200 (83)
32k (72)
3x1600 + 4x3min + 6x200, 5k parkrun, 30k (95)
30k w/22k MP (89)
3x3k T +2k T, 5k T + 3k T +2x400 + 2x1600m, 4x200, 20k (84)
8x10sec hills, 30k (91)
2x5k T + 3k T + 4x3min Hard + 8x200, 35k (97)
8x10sec hills, 10k MP + 6k MP, 32k w/27k MP (90)
6x1k, 10k T, 27k (91)
8x10sec sprints, 3x1600, 21k (66)
9k w/4k MP, Canberra Marathon (77)

Saturday, April 11, 2015

6km w/ 8x25sec

30:47 (5:07)

120 - 130m run throughs - 3:39 - 3:11 pace

I'm nervous and excited to see what happens tomorrow. Body doesn't feel perfect, but then it never does. Felt fine when running, can just feel a few tighter areas. Will roll out this evening.

Wednesday, April 8, 2015

9km w/4km MP

41:39 (4:39)
97m gain

Went straight at it after 1km - 4:13, 4:09, 4:06, 4:14

Its going to be hard work.

Sunday, April 5, 2015

Friday, April 3, 2015

3x1.6km (2min)

1.6km: 5:40 (3:32), 5:46 (3:36), 5:43 (3:34)

5k pace. Felt relatively good today. Bit of tightness in the right quad.

Wednesday, April 1, 2015

7km Aerobic Base

35:36 (5:05)
74m gain

So bloody tired. Terrible sleep last night. Just had to drag myself out today.