Thursday Easy

Decided id have an easy one today. Dont think it will hurt. 10km 48min.
Planning not to run at all tomorrow. I have had some hard weeks, so figure Ill freshen up a bit for my first race since october (striders 10km on saturday). Im not too sure how i will go. Just aiming to take it out at a comfortable pace and see what happens at half way.

Wednedsay Med/Long Run

Uneventful run today. Ran down to rotary track and back. Felt better on the way back. The legs were a bit tired at the end. 20km 1hr29min

Tuesday Intervals

Headed down to tunks park for my 4 minute intervals. Perfect weather (for the beach). A bit too hot for an interval session, but there was a nice breeze. Did 1 warm up interval then the session went 3.49, 3.48, 3.47, 3.49, 3.50, 3.46, 3.48, 3.42. Another good one. Really pushed it. Particularly on the last one. I think its about time I tested myself in a race, so will run the sydney striders 10km race at north head this saturday. 15km.

KM Update

November 562km (wkly ave 127km)
December 692km (wkly ave 157km)
January 627km (wkly ave 142km)
February to date 531km (wkly ave 149km)

Monday run to/from work

The legs were not happy this morning. Very sore and tired and it was a struggle to work. I didnt use the watch and took it easy. Feel a cold coming on also. 14km
Felt quite good on the way home. The legs were still a bit sore, but the running felt easy. I didnt push the pace, but it still felt quite fast. I think i must be getting fit. 14km 57.33

Sunday Long Run

Nice and cool this morning at 6.30am for the session. Met Tom H at nolans reserve and headed off on his 10km loop course down to shelley beach. Was a good pace from the word go. The garmin was playing up at times this morning but the splits it gave were first 10km 39.13, second 10km 38.41, Tom headed off at this stage third 10km 39.41 and the final 6km 24.20. Happy with the session. It was good running with tom for the first 20km and I felt pretty good up until 30km. 36km 2.21.55 (7 weeks to canberra marathon)

Easy Saturday

Headed out this morning for an easy run around the streets with scribble. Felt tired, but the legs were ok. 9km 45min

Friday run to/from work

Seemed very warm this morning. After my shower at work I got dressed and was still sweating profusely. So i had to get undressed and hop back in for a cold shower. The legs felt ok, a bit tired but didnt push the pace. 14km 59.30
Still pretty warm for the run home. Started out at a fast pace and was struggling by about half way. I was stuffed by the finish. 14km 56.51

Thursday Intervals

Did the same interval session as the last few thursdays. 1 Warm up circuit, then 5 at pace with 2 min recovery. Times went 6.21, 6.18, 6.25, (wore joggers for 3rd rep) 6.20, 6.16. Another good session. It seems to get quicker each time I do this session. Either im getting quicker, or I was bludging in the past. 16km.

Wednedsay Med/Long Run

Headed out at 11.30am. Felt pretty lethargic for the first 30min. Ran down to rotary athletic track and basically turned around and ran back. Did feel better on the way back, with some cloud cover and a nice breeze. It was quite enjoyable and not hard work. 20km 1hr28min.

Tuesday Intervals

Headed down to tunks park for some 4 min intervals. Did one warm up interval. Then the session went 3.52, 3.51, 3.52, 3.51, 3.53, 3.53, 3.52, 3.48. With 1 min recovery. Was hard work. The legs were still sore and there was a tough head wind for the back end of each rep. Was to have a light shower for the last 20 min. 15km

Monday run to/from work

Legs were sore this morning fom yesterdays long run. Took it nice and easy so it felt reasonable. It was good to have a bit of rain towards the end. Didnt use the watch. 14km
Felt a bit better on the way home. Didnt push the pace. 14km 58.31

Sunday Long Run

Out the door at 6.35am. Headed down to my nolans 8km loop run for the third sunday in a row. Getting a bit sick of it, but it lets me judge what sort of form im in. Felt ok to start. Went through 10km in 41.17. The next 10 was a bit of struggle in 41.55. Tried to lift the pace a bit after 25km. The third 10km was 40.40 and the final 5km was 20.12. Happy with the session. I was struggling mid way through, but felt quite good in the third 10km. 35km 2.24.03

Easy Saturday

Easy morning run around the dam bush with scribble. Didnt feel great, but didnt feel too bad. 9km 44min

Friday run to/from work

Quite a few aches and pains in the legs this morning. Nothing in particular just sort of sore all over. Looking forward to an easy day tomorrow. 14km 58.58
Felt good on the way home and after the spit bridge was suprised at a pretty quick time so decided to push home. 14km 56.13.

Thursday Intervals

Did the same session as last thursday. 1 warm up loop, then 5 x loop with 2 min recovery. the times went 6.23, 6.29, 6.25, 6.22, 6.19. Legs felt great. Best they have for ages. The speed is coming back. 16km

Wednesday med/long run

Headed out this morning around home up to north head and home again. Thought I would feel better than i did. Struggled quite a bit. Sore legs and no energy. 1hr31min 20km

Tuesday Intervals

Headed down to tunks park at lunch time for an interval session. Did one loop as a warm up then 8 x 4 minute loop. Times went 3.52, 3.51, 3.51, 3.52, 3.51, (then had to change into joggers. bloody blisters)3.54, 3.53, 3.52. Tough session and was pretty hot. 15km

Monday run to/from work

Usual run to work. Didnt use a watch. Just took it very comfortable. Although it wasnt very comfortable as legs were very sore. 14km
Legs still sore for the run home, so I didnt push the pace and did feel pretty good. 14km 59.17

Sunday Long Run

Headed out to my nolans reserve 8km loop track at 6.35am. Was nice and cool. Legs were still heavy, but not as bad as yesterday arvo. Wasnt sure what I had in me this morning so planned to knock out 4 laps. Tried to hold onto around 4.12 pace. Went through the first 10km in 41.10. But was not feeling great at that stage. Did the next 10km in 44.20 and the legs felt like lead. I was really struggling for motivation now and wanted to walk home. Continued on, just thinking about each km at a time. Next 10km in 45.10. I tried to lift a little for the next 3 km to the finish, I think I ran those at about 4.10 pace. 33km 2hr22min. It was a struggle of a session. I need at least 35km next week

Easy Saturday

Did a yoga session in the morning. In the arvo went for a 45 min easy run around the streets. Felt absolutely terrible. Legs were heavy and sore and I had no energy. 9km

Friday run to/from work

Usual run to work. Legs felt pretty heavy. Its been a solid week. 14km. 59.41
Legs were sore for the run home. Looking forward to an easy saturday. 14km 57.54

Thursday Intervals

Out at lunchtime for the same session as tuesday. Too lazy to think of something different to do. Had a one lap warm up, followed by 5 loops at pace with 2 min recovery. Did the first and last in my fast shoes. Wore my joggers for 2, 3 &4 due to blisters. The times went. 6.35, 6.35, 6.34, 6.34, 6.23. Put it all in for the last one. Another quality session. made it back to work 30 seconds before the thunder storm. 16km.

Wednesday med/long run

Headed out at 11.30am. Pretty hot and sunny and humid. Legs were soar form the last few days, but not too bad. Ran along the foot paths and bush tracks down to rotary track. Turned around and ran home. Reasonable session. 1hr31min 20km

Tuesday Intervals

All the rain meant tunks park wasnt an option for todays session. So decided on using a bike track neaby at willoughby. Legs were soar on the run down there, but improved after a warm up. The track is a loop circuit, so i did one circuit warm up to check it out. 8.56, very easy. Then each rep went 6.39, 6.40, 6.43, 6.38 and 6.36. Each with 2 min recovery. Was struggling and held it together pretty well, so i am happy with the session. A couple more week and i might be ready for some racing. 16km. Very bloody humid again

Monday run to/from work

Usual journey to work. Wasnt expecting too much after yesterday, but suprisingly the legs felt fine. A little bit sluggish towards the end, but not too bad. 14km 1hr14sec
Great wheather for the run home. Coolish and pooring with rain. Felt good without pushing too hard. 14km 57.51

Sunday Long Run

Had plans this morning to run up over 35 km. I was out the door at 6.20am and headed down to Nolans reserve with the intention of 4 loops of my 8km track and then see what i had left. At the end of my first loop my blister from last week was giving me problems, so i went home and changed into my old shoes again. I was already leefing tired at this stage and it was only 9 km in. Not a good sign. Went through 10km in 41.54. At the end of lap 2 I was ready to pull the pin, but soon after a second wind momentarily appeared. Through 20km in around 1hr25 something (from memory). From here on it was a major struggle and i was just trying to hang on as long as possible. Telling myself at least its time on my feet. Ended the run shuffling along to 30 km in 2hrs 10min. Nothing near what i was looking for, but i did stick it out for a lot longer than i wanted to. Im hoping the humidity played a part. Here is the 8km loop
http://www.gmap-pedometer.com/?r=1144652

No run saturday

Did a yoga session in the morning and had planned short speed session in the arvo, but it didnt eventuate.

Friday med-long

Headed out in the rain at lunchtime. It was quite pleasant to run in, alot better than yesterday. Legs felt pretty good. Ran along the footpaths to lane cove. Most of it was pretty boring. 1hr30min. 20km

Thursday Crap

Not much to report on the running front for the day. Pulled the pin 20min into my lunchtime session and then did the same thing after work. A combination of niggling injuries, lack of motivation and terrible humidity. 7km