http://connect.garmin.com/activity/121349119
25km
2:08:21
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.
Showing posts with label long run. Show all posts
Showing posts with label long run. Show all posts
Friday, October 14, 2011
Saturday, September 3, 2011
37km Endurance Run
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...
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...
Saturday, August 6, 2011
32km Endurance Run
http://connect.garmin.com/activity/104320034
2:48:52
Avg Pace: 5:16min/km
Starting to get towards the business end of training. Actually felt fairly good through this, stopped as often as I could to get a bit of water in, took gels at about 1hr and 2hr points. Slower k's were up the hills or when I stopped to get water and the garmin didn't auto-pause. A few strong k's towards the end. Had pretty tight glutes from the beginning which I put down to the 60km's of cycling this week. Achilles is feeling better, but still a bit sore after.
2:48:52
Avg Pace: 5:16min/km
Starting to get towards the business end of training. Actually felt fairly good through this, stopped as often as I could to get a bit of water in, took gels at about 1hr and 2hr points. Slower k's were up the hills or when I stopped to get water and the garmin didn't auto-pause. A few strong k's towards the end. Had pretty tight glutes from the beginning which I put down to the 60km's of cycling this week. Achilles is feeling better, but still a bit sore after.
Friday, June 24, 2011
27km Base Run
http://connect.garmin.com/activity/94420591
27.04km
2:19:07
Avg Pace: 5:08min/km
Nice run around the two bays. Started out a bit stiff but warmed into it. Few niggly bits and a fair bit of fatigue towards the end. Had one gel at 16km but felt pretty strong throughout. Happy at this point in time with where I'm at.
27.04km
2:19:07
Avg Pace: 5:08min/km
Nice run around the two bays. Started out a bit stiff but warmed into it. Few niggly bits and a fair bit of fatigue towards the end. Had one gel at 16km but felt pretty strong throughout. Happy at this point in time with where I'm at.
Saturday, June 11, 2011
26km Base Run
http://connect.garmin.com/activity/91487313
26.04km
2:11:42
Avg Pace: 5:03min/km
This is the longest run I have done so far. Felt reasonably good, pace was ok. Could definitely feel the fatigue setting in, but hopefully with a bit more prep and nutrition/hydration I can offset that a bit further. Not a bad training week considering I did a sub-20min 5k and a long run like this. No intervals this week though which was a bit of an aberration from the program.
Recovery: Big double espresso milk, ice bath, new zoot compression socks and 2xu tights over the top. Got a massage stick too which seems to be really good for the calves.
My guess at this stage is that the Coastal Classic is going to be postponed due to weather issues. Have to wait and see. I'm ready for it, but not fully prepared for the journey to get there etc. But that's just because I am a lazy mf.
26.04km
2:11:42
Avg Pace: 5:03min/km
This is the longest run I have done so far. Felt reasonably good, pace was ok. Could definitely feel the fatigue setting in, but hopefully with a bit more prep and nutrition/hydration I can offset that a bit further. Not a bad training week considering I did a sub-20min 5k and a long run like this. No intervals this week though which was a bit of an aberration from the program.
Recovery: Big double espresso milk, ice bath, new zoot compression socks and 2xu tights over the top. Got a massage stick too which seems to be really good for the calves.
My guess at this stage is that the Coastal Classic is going to be postponed due to weather issues. Have to wait and see. I'm ready for it, but not fully prepared for the journey to get there etc. But that's just because I am a lazy mf.
Friday, April 1, 2011
20km Base Pace Run
http://runkeeper.com/user/adrianmiles/activity/30196925
1:53:35
Avg Pace: 5:40min/km
Longest run for about six weeks. Was supposed to be 18km but ended up misjudging where I was. Pleased with the pace because pretty much all my long runs, over 16km have been around the 6:00min/km mark, although looking at the splits it looks a bit inconsistent - too hard/too slow. Could be to do with some of the hills. Very tight right glute slowed me down a bit. Long run will be done Fridays now as I have most of it off, Sundays I will try and do the fartlek/intervals.
Ran in adios. A couple of 'pings' in the plantar fascia - something to be wary of.
1:53:35
Avg Pace: 5:40min/km
Longest run for about six weeks. Was supposed to be 18km but ended up misjudging where I was. Pleased with the pace because pretty much all my long runs, over 16km have been around the 6:00min/km mark, although looking at the splits it looks a bit inconsistent - too hard/too slow. Could be to do with some of the hills. Very tight right glute slowed me down a bit. Long run will be done Fridays now as I have most of it off, Sundays I will try and do the fartlek/intervals.
Ran in adios. A couple of 'pings' in the plantar fascia - something to be wary of.
Sunday, February 13, 2011
23km Long Run
http://runkeeper.com/user/adrianmiles/activity/25805434
2:23:57
Avg Pace: 6:11min/km
A tough run today. Legs felt good at first, but soon felt the 50km's I've done during the week. For some reason I thought it would be good to hit some of the hills over on the Nth Shore (which I guess it is). I got lost in the back of Artarmon somewhere as I had followed the signs on the cycle path which went - Artarmon, Artarmon, Artarmon, Willoughby - WTF? Lots of hills over that way too, did I mention that? Struggle to get through, very humid and was soaked and then had to contend with an hour commute back home because of track work. A hungry and cold trip home. Left at 630 and got home at 1015.
Have logged 74km this week which is huge for me.
2:23:57
Avg Pace: 6:11min/km
A tough run today. Legs felt good at first, but soon felt the 50km's I've done during the week. For some reason I thought it would be good to hit some of the hills over on the Nth Shore (which I guess it is). I got lost in the back of Artarmon somewhere as I had followed the signs on the cycle path which went - Artarmon, Artarmon, Artarmon, Willoughby - WTF? Lots of hills over that way too, did I mention that? Struggle to get through, very humid and was soaked and then had to contend with an hour commute back home because of track work. A hungry and cold trip home. Left at 630 and got home at 1015.
Have logged 74km this week which is huge for me.
Sunday, February 6, 2011
20km Trail Run
http://runkeeper.com/user/adrianmiles/activity/25211051
2:04:29
Avg Pace: 6:14km/min
Run up the road from my parents in the Wollemi National Park. Run is downhill for about 25mins before having to cross Wheeny Creek and then about another 25mins of uphill running. I got a bit freaked out by the initial descent and misjudged how long it would take me to get back up the hill. I had planned to do an hour out and an hour back, but turned back at the 50min point. Came back down the hill about 5mins quicker than when I went up. Had a nice climb of about 150m over 2km coming back and took a little detour down a fire trail before getting myself scared that I'd get lost out in the bush! Got back to the car in about 1:40 so turned around and headed back for another 25minutes.
Good to hit some decent hills for a change. No traffic, no other runners! Ran in the Lunars which seemed fine mostly. Few blisters, but nothing major. Saw a nice burning, bright orange sunrise through the trees, but then the weather just settled into an overcast humid morning. Some nice views out over the National Park which stretches on and on.
2:04:29
Avg Pace: 6:14km/min
 |
| Entry to Wollemi National Park, East Kurrajong |
Run up the road from my parents in the Wollemi National Park. Run is downhill for about 25mins before having to cross Wheeny Creek and then about another 25mins of uphill running. I got a bit freaked out by the initial descent and misjudged how long it would take me to get back up the hill. I had planned to do an hour out and an hour back, but turned back at the 50min point. Came back down the hill about 5mins quicker than when I went up. Had a nice climb of about 150m over 2km coming back and took a little detour down a fire trail before getting myself scared that I'd get lost out in the bush! Got back to the car in about 1:40 so turned around and headed back for another 25minutes.
Good to hit some decent hills for a change. No traffic, no other runners! Ran in the Lunars which seemed fine mostly. Few blisters, but nothing major. Saw a nice burning, bright orange sunrise through the trees, but then the weather just settled into an overcast humid morning. Some nice views out over the National Park which stretches on and on.
 |
| View out over the valley |
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.
Saturday, November 27, 2010
Glenbrook Trail 25km
2:41.30
15th out of 39, 11th male finisher.
Mentally challenging as much as anything else, today was a great experience and I've finished up the year on a reasonably high note. Was excited to be running with Big Robbie Downton, the biggest guy there, and dressed in pink too.
This was a great run, a good mix of fire trails and single track, and a run where I was able to actually keep running for the majority. There was one very steep "Woodford" type hill which was power walked up, and a couple of sections of single track that got congested and not great for running on anyway.
One of the guys behind me told us we hit 10km at 1:06 at which stage I was thinking I was doing ok, I felt pretty good. We were at the bottom of the valley at this point and I was thinking to myself about whether there was going to be any huge hills to come. Very shortly after we started climbing, and soon I was powerwalking, jogging, walking. I think i had a gel at about 1:15.
The HR just shoots up going uphill and it's really hard work. I passed a couple of people and they would then pass me. At the top of the single trail was an aid station that was really busy and I decided to keep going past, which may have been a bad idea because all those people who were getting drinks passed me not too long after.
I just remember this hill that went on and on, I really considered walking here - but the hill wasn't super steep, it just never seemed to end. Added to that I was getting passed continuously which was grinding me down. Eventually I got to another aid station where I sucked down one of the finest tasting gatorades I have ever had in my life, and thanked myself for not choosing to do the 34km. I took off downhill/flat whereas the 34km/42km guys had more of a hill to contend with.
Again this was another grind where I just had to keep my legs turning over, my feet were really starting to feel hot, my big toes in particular. Another aid station and I asked how long I had to go; 4.5km, I said that that was about all I needed. At this stage I was running on my own, the guy in front had gotten away from me and I just had to keep the legs moving. About 35mins later I got to the clearing where we had started and had a huge feeling of relief. Coming down the hill there was a school/uni group tour thing who gave me a cheer as I came running past and I put my hands up all victorious. Crossed the finish line to a bit of a clap from the organisers and other people who were waiting. Looked at my watch and saw 2:41, grabbed a Fanta, looked up and saw Rob sitting there too! WTF? Turns out his calves were shot, damn Crossfitters think doing wod's the day before a long run is a good idea.
Good fun and will need to get up there for some training runs. Anyone else?
15th out of 39, 11th male finisher.
Mentally challenging as much as anything else, today was a great experience and I've finished up the year on a reasonably high note. Was excited to be running with Big Robbie Downton, the biggest guy there, and dressed in pink too.
 |
| Big Pink |
This was a great run, a good mix of fire trails and single track, and a run where I was able to actually keep running for the majority. There was one very steep "Woodford" type hill which was power walked up, and a couple of sections of single track that got congested and not great for running on anyway.
One of the guys behind me told us we hit 10km at 1:06 at which stage I was thinking I was doing ok, I felt pretty good. We were at the bottom of the valley at this point and I was thinking to myself about whether there was going to be any huge hills to come. Very shortly after we started climbing, and soon I was powerwalking, jogging, walking. I think i had a gel at about 1:15.
The HR just shoots up going uphill and it's really hard work. I passed a couple of people and they would then pass me. At the top of the single trail was an aid station that was really busy and I decided to keep going past, which may have been a bad idea because all those people who were getting drinks passed me not too long after.
I just remember this hill that went on and on, I really considered walking here - but the hill wasn't super steep, it just never seemed to end. Added to that I was getting passed continuously which was grinding me down. Eventually I got to another aid station where I sucked down one of the finest tasting gatorades I have ever had in my life, and thanked myself for not choosing to do the 34km. I took off downhill/flat whereas the 34km/42km guys had more of a hill to contend with.
 |
| 200m climb from 11km to 14km |
Again this was another grind where I just had to keep my legs turning over, my feet were really starting to feel hot, my big toes in particular. Another aid station and I asked how long I had to go; 4.5km, I said that that was about all I needed. At this stage I was running on my own, the guy in front had gotten away from me and I just had to keep the legs moving. About 35mins later I got to the clearing where we had started and had a huge feeling of relief. Coming down the hill there was a school/uni group tour thing who gave me a cheer as I came running past and I put my hands up all victorious. Crossed the finish line to a bit of a clap from the organisers and other people who were waiting. Looked at my watch and saw 2:41, grabbed a Fanta, looked up and saw Rob sitting there too! WTF? Turns out his calves were shot, damn Crossfitters think doing wod's the day before a long run is a good idea.
Good fun and will need to get up there for some training runs. Anyone else?
 |
| When I was still smiling |
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)
Saturday, October 23, 2010
18km
Run Time: 1:47:48
Stopped Time: 0:51
Distance: 18.13 km
Average: 5:57 /km
Fastest Pace: 4:02 /km
Climb: 138 meters
Calories: 1338
http://j.mp/byFt1B
Max HR: 176 (93%)
Avg HR: 166 (88%)
Really tough, torturous run and actually ended up cutting it short. Was trying to get out another twenty km. I think I basically went too hard at the beginning. Felt quite good for the first six or so kms. Got a pretty nasty blister and legs just stopped working. Very tight right calf muscle. You can see on the splits where it all started to unravel. I struggled with the heat badly too - ran at quite a high heart rate. Ah well - I'm starting to think I should get a bit of a higher base mileage, maybe drop the sprints (not that I've been doing them anyway) and make them longer - but slower - intervals, plus a longer slower run mid-week. My nutrition is terrible these days as well - running on sugar, need to fix the diet up soon and re-aquaint myself with paleo.
Pre: Half a snickers, banana, Endura
During: GU
Post: Endura (then I just ate cake and other carbs all day at a bday celebration)
Stopped Time: 0:51
Distance: 18.13 km
Average: 5:57 /km
Fastest Pace: 4:02 /km
Climb: 138 meters
Calories: 1338
http://j.mp/byFt1B
Max HR: 176 (93%)
Avg HR: 166 (88%)
Really tough, torturous run and actually ended up cutting it short. Was trying to get out another twenty km. I think I basically went too hard at the beginning. Felt quite good for the first six or so kms. Got a pretty nasty blister and legs just stopped working. Very tight right calf muscle. You can see on the splits where it all started to unravel. I struggled with the heat badly too - ran at quite a high heart rate. Ah well - I'm starting to think I should get a bit of a higher base mileage, maybe drop the sprints (not that I've been doing them anyway) and make them longer - but slower - intervals, plus a longer slower run mid-week. My nutrition is terrible these days as well - running on sugar, need to fix the diet up soon and re-aquaint myself with paleo.
Pre: Half a snickers, banana, Endura
During: GU
Post: Endura (then I just ate cake and other carbs all day at a bday celebration)
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