http://connect.garmin.com/activity/111367402
37km Endurance Run
3:14:09
Avg Pace: 5:14min/km
Substantially easier pace than the last long run I did which was 5:03's. Some garmin weirdness under the harbour bridge and through the city, but I don't think that made a huge difference. Fair bit of tightness in the hip flexors, calf ok. Felt pretty good even at 35k. Had two jelly beans every 5k, 15k, 25k, 32k and a gels at 10k, 20k and 29k. Drank at most points along the way.
Happy to have gotten this long run in - I'm not too worried about the pace. I think I've done enough pace work to hold on on race day.
I'm pretty certain I can go under 3:35, definitely under 3:40 - still not 100% if I can go sub 3:30. I'm hoping race day adrenaline and the competitive urge will drag me under.
And the taper begins...
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
Saturday, September 3, 2011
Monday, February 7, 2011
8km Run
http://runkeeper.com/user/adrianmiles/activity/25309331
41:50
Avg Pace: 5:13min/km
Pretty solid run after yesterdays long run. Not sure what's going on, but my Monday recovery runs end up having a bit of pace to them. Despite being a bit sore and tight (especially left side) I still managed to kick a few good splits including a 4:27 final km. Weird. Actually the last 5km was sub 25mins which is quite fast for me.
41:50
Avg Pace: 5:13min/km
Pretty solid run after yesterdays long run. Not sure what's going on, but my Monday recovery runs end up having a bit of pace to them. Despite being a bit sore and tight (especially left side) I still managed to kick a few good splits including a 4:27 final km. Weird. Actually the last 5km was sub 25mins which is quite fast for me.
Thursday, February 3, 2011
14km Run + 2km Barefoot Recovery
AM: http://runkeeper.com/user/adrianmiles/activity/24977480
1:16:14
Avg Pace: 5:26min/km
Pretty decent. Felt a little slow and wasn't exerting myself overly, perhaps because I was comparing to Tuesday's 1:05 13k. Ran again in the Lunars without issue.
PM: http://runkeeper.com/user/adrianmiles/activity/25010245
A very easy 15min recovery barefoot effort. Legs feel very fatigued from the mornings run. Have run in some form for five consecutive days. I'm thinking about doing my long run up in the mountains somewhere this week. But we'll see - I enjoy running around the water here too, but really need some hills soon.
1:16:14
Avg Pace: 5:26min/km
Pretty decent. Felt a little slow and wasn't exerting myself overly, perhaps because I was comparing to Tuesday's 1:05 13k. Ran again in the Lunars without issue.
PM: http://runkeeper.com/user/adrianmiles/activity/25010245
A very easy 15min recovery barefoot effort. Legs feel very fatigued from the mornings run. Have run in some form for five consecutive days. I'm thinking about doing my long run up in the mountains somewhere this week. But we'll see - I enjoy running around the water here too, but really need some hills soon.
Tuesday, January 25, 2011
13km Run
http://runkeeper.com/user/adrianmiles/activity/24187307
1:14:22
Avg Pace: 5:42min/km
13km's in the Lunars, not a great idea. Could feel some heel issues again, blistered on right little toe. Still got out a few ok paced kms around the top of the bay. Can really feel the 36km's I've put in over three days. This was much more difficult than my 20 on Sunday.
1:14:22
Avg Pace: 5:42min/km
13km's in the Lunars, not a great idea. Could feel some heel issues again, blistered on right little toe. Still got out a few ok paced kms around the top of the bay. Can really feel the 36km's I've put in over three days. This was much more difficult than my 20 on Sunday.
Monday, January 24, 2011
6.5km Run
http://runkeeper.com/user/adrianmiles/activity/24102666
36:40
Avg Pace: 5:35min/km
Bit faster than I should have been going, but the legs felt pretty good after yesterdays 20km, so why not. Felt a bit fatigued (muscularly) around 4km. No heel issue, but ice bathing the feet again.
The ongoing saga between me and my lunaracers feels like it might be getting resolved. Put a little square of extra cushioning in the back of the right show and it seems much nicer. I think being in the Luna's is what had me running a little quicker. Still, the Nike Free Run+ did a pretty sweet job yesterday. Will continue to rotate. Want to get a new pair of Free 3.0's. Will need to dust off the piranhas every now and then too.
Pre: WPC, Creatine
Post: Eggs
36:40
Avg Pace: 5:35min/km
Bit faster than I should have been going, but the legs felt pretty good after yesterdays 20km, so why not. Felt a bit fatigued (muscularly) around 4km. No heel issue, but ice bathing the feet again.
The ongoing saga between me and my lunaracers feels like it might be getting resolved. Put a little square of extra cushioning in the back of the right show and it seems much nicer. I think being in the Luna's is what had me running a little quicker. Still, the Nike Free Run+ did a pretty sweet job yesterday. Will continue to rotate. Want to get a new pair of Free 3.0's. Will need to dust off the piranhas every now and then too.
Pre: WPC, Creatine
Post: Eggs
Thursday, January 20, 2011
5km Run + 12km Run
19/01/11
http://runkeeper.com/user/adrianmiles/activity/23664715
28:25
Avg Pace: 5:24min/km
Took the LunaRacers out for a spin. They are fast to run in which sucks cos they are still hurting me. Got a couple of quick km's in the middle before slowing down
20/01/11
http://runkeeper.com/user/adrianmiles/activity/23795322
1:16.50
Avg Pace: 6:20min/km
Pretty easy pace but the legs were very heavy which made it hard going.
http://runkeeper.com/user/adrianmiles/activity/23664715
28:25
Avg Pace: 5:24min/km
Took the LunaRacers out for a spin. They are fast to run in which sucks cos they are still hurting me. Got a couple of quick km's in the middle before slowing down
20/01/11
http://runkeeper.com/user/adrianmiles/activity/23795322
1:16.50
Avg Pace: 6:20min/km
Pretty easy pace but the legs were very heavy which made it hard going.
Tuesday, January 18, 2011
12km Run + Yoga
AM: http://runkeeper.com/user/adrianmiles/activity/23578527
1:11.22
Avg Pace: 5:50km
Felt pretty good. Need a calf work over though.
PM: 1.5hrs Yoga @ BodyMindLife, Rozelle. Actually pretty hard. felt a bit of DOMS from Sundays yoga - particularly through the hamstrings. Hopefully tonight worked a bit of that out, or maybe made it worse... Good day.
1:11.22
Avg Pace: 5:50km
Felt pretty good. Need a calf work over though.
PM: 1.5hrs Yoga @ BodyMindLife, Rozelle. Actually pretty hard. felt a bit of DOMS from Sundays yoga - particularly through the hamstrings. Hopefully tonight worked a bit of that out, or maybe made it worse... Good day.
Saturday, January 15, 2011
9km Run
http://runkeeper.com/user/adrianmiles/activity/23328528
51:11
Avg Pace: 5:28min/km
Very humid and warm midday run around bicentennial park. Legs are definitely feeling the last few days and had to work pretty hard. Third day in a row of running which may well be a first for me. Have done 31km in three days whereas my average distances in the preceding 6 months were around 20km per week. What looked like being a horror week has turned out ok. Will put some easy km's in tomorrow to bump the week up to 40km and I'll be happy with that. No real long run though which is a shame. I know I wouldn't have coped well with the mountain run if I'd gone up, seeing as I was working hard just on the flat, but sucks that I missed it.
51:11
Avg Pace: 5:28min/km
Very humid and warm midday run around bicentennial park. Legs are definitely feeling the last few days and had to work pretty hard. Third day in a row of running which may well be a first for me. Have done 31km in three days whereas my average distances in the preceding 6 months were around 20km per week. What looked like being a horror week has turned out ok. Will put some easy km's in tomorrow to bump the week up to 40km and I'll be happy with that. No real long run though which is a shame. I know I wouldn't have coped well with the mountain run if I'd gone up, seeing as I was working hard just on the flat, but sucks that I missed it.
Friday, January 14, 2011
12km Easy
http://runkeeper.com/user/adrianmiles/activity/23269531
1:13.58
Avg pace: 6:11km/min
Avg HR: 147 (78%)
Max HR: 159 (84%)
Quite slow. Legs felt dead and heavy and couldn't really get any pace. Just want to keep getting the km's out. Hopefully will make my required 40km this week. Am missing the first Running Wild event for 2011 which sucks, but with the heel the way its been its not worth doing an unbelievably hilly 21km, possibly DNF or at least destroy my heel further. However, it is feeling pretty good now. Iced it before I ran and will ice again. Ran in old Free 3.0's and am getting some blisters in new places.. GPS went crazy and added an extra km - so no splits.
1:13.58
Avg pace: 6:11km/min
Avg HR: 147 (78%)
Max HR: 159 (84%)
Quite slow. Legs felt dead and heavy and couldn't really get any pace. Just want to keep getting the km's out. Hopefully will make my required 40km this week. Am missing the first Running Wild event for 2011 which sucks, but with the heel the way its been its not worth doing an unbelievably hilly 21km, possibly DNF or at least destroy my heel further. However, it is feeling pretty good now. Iced it before I ran and will ice again. Ran in old Free 3.0's and am getting some blisters in new places.. GPS went crazy and added an extra km - so no splits.
Thursday, January 13, 2011
10km Run + KB Swings
AM: 20kg KB Swings. As many reps in 5mins
Reps: 130
Good way to get the HR up. Need more strength in shoulders and wrists. So humid.
MIDDAY: 5km http://runkeeper.com/user/adrianmiles/activity/23180221
Solid tempo, very hot midday run. Ran in old Nike Free 3.0 and felt pretty good.
PM: 5km http://runkeeper.com/user/adrianmiles/activity/23189400
Very slow pace, jogged while my wife rode. (She had a bit of difficulty negotiating the roads - doesn't help there's virtually no brakes) A bit of discomfort when I first put the shoes on (old Nike Free 3.0 again) Very sweaty day all up.
Reps: 130
Good way to get the HR up. Need more strength in shoulders and wrists. So humid.
MIDDAY: 5km http://runkeeper.com/user/adrianmiles/activity/23180221
Solid tempo, very hot midday run. Ran in old Nike Free 3.0 and felt pretty good.
PM: 5km http://runkeeper.com/user/adrianmiles/activity/23189400
Very slow pace, jogged while my wife rode. (She had a bit of difficulty negotiating the roads - doesn't help there's virtually no brakes) A bit of discomfort when I first put the shoes on (old Nike Free 3.0 again) Very sweaty day all up.
Saturday, January 8, 2011
16km Long Run
http://runkeeper.com/user/adrianmiles/activity/22644620
1:34:55
Avg Pace: 6.02 min/km
Avg HR: 162 (86%)
Max Hr: 182 (96%)
Ashfield to Woolstonecraft. Good run, but had some problems with my feet and the new shoes. Big toes got pretty bad to the point where I had to stop to try and readjust the shoe on my right foot, problem was on the left too but to a lesser extent. Then towards the end my achilles was rubbing so badly on the back of my shoe that I had to take my shoes off to walk when I arrived home (Caught the train home). Disappointing as I like these shoes. I could feel that it was 'digging' in a bit when I first started. Will experiment with band aids and lacing technique.
Other than that a good run that I haven't done before. Got to go over both Anzac and Harbour Bridges, beautiful views of the harbour, some wicked hills right at the end. I've done 36km this week which was my target and probably the most I've done in a long time.
1:34:55
Avg Pace: 6.02 min/km
Avg HR: 162 (86%)
Max Hr: 182 (96%)
Ashfield to Woolstonecraft. Good run, but had some problems with my feet and the new shoes. Big toes got pretty bad to the point where I had to stop to try and readjust the shoe on my right foot, problem was on the left too but to a lesser extent. Then towards the end my achilles was rubbing so badly on the back of my shoe that I had to take my shoes off to walk when I arrived home (Caught the train home). Disappointing as I like these shoes. I could feel that it was 'digging' in a bit when I first started. Will experiment with band aids and lacing technique.
Other than that a good run that I haven't done before. Got to go over both Anzac and Harbour Bridges, beautiful views of the harbour, some wicked hills right at the end. I've done 36km this week which was my target and probably the most I've done in a long time.
Thursday, January 6, 2011
5km Tempo Run
http://runkeeper.com/user/adrianmiles/activity/22412212
24:25
Avg Pace: 4:52 min/km
First run in my new Nike LunaRacers which felt really nice. Maybe I should be a little ashamed of myself, but I actually really liked having a bit of cushioning! Compared to the Free's that I have been running in these are a lot more 'snug' but are a little lighter and a lot softer underfoot. I probably dont have the same proprioception as I would, but then I dont feel as much of a muscular shock through my lower legs either. Anyway, the real test will be on the weekend when I try do 16km.
Maybe its the novelty of new shoes but I just felt comfortable and when my runkeeper app said the first km was under 5min I thought I'd have a hit at a tempo run instead of the easy km's that I had planned. Good run with some impressive (for me) sub-5min splits.
24:25
Avg Pace: 4:52 min/km
First run in my new Nike LunaRacers which felt really nice. Maybe I should be a little ashamed of myself, but I actually really liked having a bit of cushioning! Compared to the Free's that I have been running in these are a lot more 'snug' but are a little lighter and a lot softer underfoot. I probably dont have the same proprioception as I would, but then I dont feel as much of a muscular shock through my lower legs either. Anyway, the real test will be on the weekend when I try do 16km.
Maybe its the novelty of new shoes but I just felt comfortable and when my runkeeper app said the first km was under 5min I thought I'd have a hit at a tempo run instead of the easy km's that I had planned. Good run with some impressive (for me) sub-5min splits.
Tuesday, January 4, 2011
10km Run
http://runkeeper.com/user/adrianmiles/activity/22183577
57:06
Avg Pace: 5:42 min/km
Felt much better than yesterdays run. Hit the legs with the ball and roller before I went out and they felt the best they had in a while. Not quite as humid yesterday so I felt much stronger.
Pre: WPC, Creatine, Banana
Post: Sweet potato and EVOO
57:06
Avg Pace: 5:42 min/km
Felt much better than yesterdays run. Hit the legs with the ball and roller before I went out and they felt the best they had in a while. Not quite as humid yesterday so I felt much stronger.
Pre: WPC, Creatine, Banana
Post: Sweet potato and EVOO
Monday, January 3, 2011
5km Run
http://runkeeper.com/user/adrianmiles/activity/22087304
28:53
Avg Pace: 5:41 min/km
Kicking off 2011 with an easy 5km and some new tracking software. Some tightness left ITB and still some soreness in right shin which came from nowhere a week ago. Acupuncture tomorrow and then another massage later in the week. Trying to find some good therapists to work with.
28:53
Avg Pace: 5:41 min/km
Kicking off 2011 with an easy 5km and some new tracking software. Some tightness left ITB and still some soreness in right shin which came from nowhere a week ago. Acupuncture tomorrow and then another massage later in the week. Trying to find some good therapists to work with.
Friday, December 31, 2010
12km Run
http://www.mapmyfitness.com/routes/view/26467794
Avg Pace: 5:49mins/km
Last run to finish off the year. And it sucked. Actually felt good for the first half and got progressively worse until the last 2km which were horrible and slow. Very hot and I felt like a was under-hydrated.
Used mapmyrun but that doesnt give me cool data like splits etc. But the gps seems easier to deal with. More or less the same I guess. Heart rate monitor has decided not to work.
Pre: banana
Post: Coconut water, WPC. Contrast bath/shower.
Avg Pace: 5:49mins/km
Last run to finish off the year. And it sucked. Actually felt good for the first half and got progressively worse until the last 2km which were horrible and slow. Very hot and I felt like a was under-hydrated.
Used mapmyrun but that doesnt give me cool data like splits etc. But the gps seems easier to deal with. More or less the same I guess. Heart rate monitor has decided not to work.
Pre: banana
Post: Coconut water, WPC. Contrast bath/shower.
Wednesday, December 15, 2010
5km Run
http://j.mp/i5cCcj
Run Time: 26:20
Stopped Time: 1:09
Distance: 5.10 km
Average: 5:10 /km
Fastest Pace: 4:16 /km
Climb: 43 meters
Calories: 367
Really struggling with motivation, but after an internal struggle headed out for an easy run which turned into a bit of a tempo-ish run. This morning spent about 20mins 'ungluing' the legs, particularly around the knee/quad complex which seemed to help, just this damn hip. The avg pace is about 12 secs off tempo pace, but looking at the splits its about right for me. A bit less traffic and things and I might be able to push it down a little. Last km I dropped right off the pace and got caught at a few traffic crossings. Glad I got out and did something.
Run Time: 26:20
Stopped Time: 1:09
Distance: 5.10 km
Average: 5:10 /km
Fastest Pace: 4:16 /km
Climb: 43 meters
Calories: 367
Really struggling with motivation, but after an internal struggle headed out for an easy run which turned into a bit of a tempo-ish run. This morning spent about 20mins 'ungluing' the legs, particularly around the knee/quad complex which seemed to help, just this damn hip. The avg pace is about 12 secs off tempo pace, but looking at the splits its about right for me. A bit less traffic and things and I might be able to push it down a little. Last km I dropped right off the pace and got caught at a few traffic crossings. Glad I got out and did something.
Monday, December 13, 2010
12km Run
http://j.mp/dMjTur
Run Time: 1:06:04
Stopped Time: 3:28
Distance: 11.83 km
Average: 5:35 /km
Fastest Pace: 4:32 /km
Climb: 88 meters
Calories: 871
Max HR: 175 (93%)
Avg HR: 160 (85%)
Was supposed to be an easy/recovery type run. Had talked myself out of doing this by the time I got home from work but sat down and cooled off before deciding to give it a go. Tired and a few niggles in the legs/hips. Feel heaps better for doing it but have definitely lost some condition over the past weeks. Was a hot afternoon and got some damn blisters on my toes as well. Not 100% on the accuracy of the iPhone GPS, because I'm pretty certain I went slightly over 12km - and I'm sure I didn't stop for three and a half minutes. But anyway, $3 vs $300, I can take that.
Run Time: 1:06:04
Stopped Time: 3:28
Distance: 11.83 km
Average: 5:35 /km
Fastest Pace: 4:32 /km
Climb: 88 meters
Calories: 871
Max HR: 175 (93%)
Avg HR: 160 (85%)
Was supposed to be an easy/recovery type run. Had talked myself out of doing this by the time I got home from work but sat down and cooled off before deciding to give it a go. Tired and a few niggles in the legs/hips. Feel heaps better for doing it but have definitely lost some condition over the past weeks. Was a hot afternoon and got some damn blisters on my toes as well. Not 100% on the accuracy of the iPhone GPS, because I'm pretty certain I went slightly over 12km - and I'm sure I didn't stop for three and a half minutes. But anyway, $3 vs $300, I can take that.
Wednesday, November 24, 2010
Barefoot practice
20 Minute barefoot run
Approx. 3.6km
Avg Pace: 5:33min/km
Nice easy run around the park on soft grass. Had some moments of nice fluid form. More just conditioning the feet. Right hip is feeling dodgy, need heaps of rolling around on the oversized tennis ball.
Approx. 3.6km
Avg Pace: 5:33min/km
Nice easy run around the park on soft grass. Had some moments of nice fluid form. More just conditioning the feet. Right hip is feeling dodgy, need heaps of rolling around on the oversized tennis ball.
Monday, November 15, 2010
Easy 5km
Approx. 30 mins
Missed my long run on the weekend because I helped my brother move. Top floor and some heavy shit up 45 stairs in 30 degree heat. Top that off with a 2am bedtime and I was smashed. Wanted to run 10km and was feeling ok until some abdominal pain cut me short. Really gotta eat better.
Missed my long run on the weekend because I helped my brother move. Top floor and some heavy shit up 45 stairs in 30 degree heat. Top that off with a 2am bedtime and I was smashed. Wanted to run 10km and was feeling ok until some abdominal pain cut me short. Really gotta eat better.
Sunday, November 7, 2010
15km Run
Started: 07/11/2010 8:43:14
Run Time: 1:28:14
Stopped Time: 0:00
Distance: 15.09 km
Average: 5:51 /km
Fastest Pace: 4:11 /km
Climb: 115 meters
Calories: 1169
Max HR: 180 (95%)
Avg HR: 162 (86%)
http://j.mp/9hD5nM
A tough run. Wasn't feeling super motivated this morning, but felt quite good when I started out. Have a little bit of recurring ITB tightness on the left which comes and goes. Splits look ok. Nutrition yesterday was minimal and fairly low carb. Pre run just had a wpc shake - trying to lower the carbs a bit and get a little fat adapted. Probably running a touch hard though for that which is why it ended up being fairly tough! Hit a real short, sharp hill right at the end which just pushed my HR up to 180 and made me feel like puking.. It was also damn humid today (looking on BOM site Parramatta was 93% at 9am) and I felt like I was sweating heaps. Will try and get some salt tabs sometime.
Am also trying to up the km's over the next few weeks but with a shorter 'long' run and more easy runs + tempo + intervals... See what happens.
Pre: WPC shake
Post: WPC + Dextrose (40g carbs)
Run Time: 1:28:14
Stopped Time: 0:00
Distance: 15.09 km
Average: 5:51 /km
Fastest Pace: 4:11 /km
Climb: 115 meters
Calories: 1169
Max HR: 180 (95%)
Avg HR: 162 (86%)
http://j.mp/9hD5nM
A tough run. Wasn't feeling super motivated this morning, but felt quite good when I started out. Have a little bit of recurring ITB tightness on the left which comes and goes. Splits look ok. Nutrition yesterday was minimal and fairly low carb. Pre run just had a wpc shake - trying to lower the carbs a bit and get a little fat adapted. Probably running a touch hard though for that which is why it ended up being fairly tough! Hit a real short, sharp hill right at the end which just pushed my HR up to 180 and made me feel like puking.. It was also damn humid today (looking on BOM site Parramatta was 93% at 9am) and I felt like I was sweating heaps. Will try and get some salt tabs sometime.
Am also trying to up the km's over the next few weeks but with a shorter 'long' run and more easy runs + tempo + intervals... See what happens.
Pre: WPC shake
Post: WPC + Dextrose (40g carbs)
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