Friday an easy hour around the dam trails with scribble. Very muddy and legs felt crap.
Saturday in the arvo did 3.5km warm up then one lap around the dam road at pace. Once again felt terrible and was 30 sec down on what I wanted.
Sunday long run. Ran the same route as last sunday. Felt shocking for pretty much the whole session. For the first half my legs felt like they had run a marathon the day before. Buggered with no co-ordination. Then the actual fatigue of the session after 2.5 hours felt better. 3hrs 5 min. 39km
After the session I had a cold bath, wore compression tights for the rest of the day and had some massage.
In the arvo took scribble for an easy 5km and the legs felt the best they had all weekend. (new shoes)
Monday, April 28, 2008
Thursday, April 24, 2008
Thursday Run to/from Work
First run to work for a couple of weeks. Was a bit if a struggle. Tried not to push the pace at all and when I do that i seem to struggle more. 14km
The run home was my tempo run for the week. The aim was to tack on another 4km at the end for 18km. Tried to push the pace from the start but the legs were not firing. I was stuffed by the time a got home and way down on my expected time. Picked up scribble and made the final 4km a jog instead of continuing the tempo.
The run home was my tempo run for the week. The aim was to tack on another 4km at the end for 18km. Tried to push the pace from the start but the legs were not firing. I was stuffed by the time a got home and way down on my expected time. Picked up scribble and made the final 4km a jog instead of continuing the tempo.
Wednesday, April 23, 2008
Wednedsay Med/Long Run
Headed out at lunchtime over the harbour bridge, through the rocks. Didnt really know where i was going for a while, then went back. Felt ordinary for the first 40 min or so, but felt better after that when i had loosened up. Legs were pretty buggared at the end. 20km 1hr30min
Tuesday, April 22, 2008
Tuesday Intervals
Tunks park is most likely flooded with all the rain, so opted for a session around my willoughby bike track. Did 1 warm up lap at medium pace. Then 6 at pace. Was conscious of my hamstring, so wasnt sure if id make the session. The first one felt comfortable, with a slight niggle. 6.15. Times then went 6.15, 6.15, 6.17, 6.21 and 6.21. Legs were stuffed at the end and the run back to work was hard work. Hamstring a bit sore but should be fine. 17km
Monday, April 21, 2008
Monday Recovery Run
Headed out at lunchtime over the harbour bridge and back. Legs sore from yesterday, but hamstring is considerably better. Felt pretty good on the way back. 14km 1hr
Sunday Long Run
Headed out at 6.15am. Nice and cool. Legs felt quite uncoordinated for the first 20 minutes and the hamstring was not terribly painful, but i could still feel it. Down burnt bridge creek, over the spit bridge, out to middle head down to chowder bay and throught the tracks to below taronga zoo. Then around to mosman wharf turned at 1hr 30min. Then ran back. Felt pretty comfortable most of the way and the hamstring didnt give me any major problems. Legs were pretty heavy for the last 20 min. Happy with the session. It is the longest that ive ever run. 3hr 39km
Easy 5km in the arvo with scribble
Easy 5km in the arvo with scribble
Sunday, April 20, 2008
Friday/Saturday
Hamstring still quite sore, so decided on a couple of days of treadmill running.
Friday felt terrible to start with and wanted to stop after about 3 min. But things felt better after about 10 min. 1hr 14.2km
Saturday. didnt feel as bad to start with as yesterday. But bloody boring. 40min 9km
Friday felt terrible to start with and wanted to stop after about 3 min. But things felt better after about 10 min. 1hr 14.2km
Saturday. didnt feel as bad to start with as yesterday. But bloody boring. 40min 9km
Friday, April 18, 2008
Thursday
Went for another easy run today. Decided to wear tights to keep the hamstring warm. The legs have improved but the hammy is killing me. Have been doing plenty of stretching and massage. So hopefully it wont drag on too long. I aim to be training properly o by sunday. 14km 1hr3min
Thursday, April 17, 2008
Wednesday Recovery
The legs felt decidedly better today, so i tried to lift the tempo and stretch out a little. Then straight away i could feel it in my left hamstring. A really sharp pain, so i stopped had another stretch and continued at a slower pace. I will have to keep an eye on it. 12km
Wednesday, April 16, 2008
Tuesday Recovery
Thought Id test out the legs today with an easy jog. They were sore all over, so just ran vey easy around tracks near work. 8km
In the lead up to GC i will plan to focus my training around 3 vital sessions a week. 1 long run on sunday of at least 38km, 1 marathon tempo session and 1 speed interval session.
A note on the canberra photo below. Ive had some feedback on my homo right arm action. But I am actually eating a goo. Have another look and its not so bad.
In the lead up to GC i will plan to focus my training around 3 vital sessions a week. 1 long run on sunday of at least 38km, 1 marathon tempo session and 1 speed interval session.
A note on the canberra photo below. Ive had some feedback on my homo right arm action. But I am actually eating a goo. Have another look and its not so bad.
Tuesday, April 15, 2008
Canberra Marathon
The day had arrived. I thought it would never get here, but would have loved it to have been a week later. Anyway such is life. My goal was 2:35, or 3.40 per km. In the sydney marathon i ran 2:41 but was on track for 2:36 up until 35km, so i figures 2:35 was not out of the question in canberra. The plan was even pacing at 18:20 for each 5km.
I did feel pretty good on the morning of the race, so my confidence had improved. I went through the first 5km in 18:30. This was a worry because I had to work harder than I should have at this point and i was still 10 sec off my target. The next 5km was 18:33. At this point i wasnt sure if my legs were starting to feel heavy or were just numb from the cold weather. But either way it wasnt a good sign.
I did feel slightly better during the next 5km, even though the time was 18:50 as it was a fair bit uphill.
The next 5km were a struggle. At this point there was a turn around which should have meant the wind was now behind me, but it seemed to be more headwind. This 5km was close to 19min and i reached the halfway point in 79min 40sec. The target was 77min 30sec. I realised now than my target was totally impossible and id have pull out a miracle to break 2:40. When i was feeling like crap.
The next few km's were very painful. My left hamstring was killing me. I would have been pretty pissed off if id been running well and it was sore, but under the circumstances I think it made my decision to pull the pin easier.
I ran back to the 26km turn around, as that was the closest spot to the finish and walked off the track.
I was disappointed, but not as disappointed as i thought i would be. Because Id spent most of the week tossing up weather to run or not. And i did run knowing that it was pretty remote that i could run a marathon to the best of my ability whilst being sick for 5 days leading up to it.
At least now i can start back into it and put in some hard weeks for the gold coast marathon in july less than 12 weeks away.
It was great to see uncle dave and tucks run great races. 2nd 2.27, and 3rd 2.29. Bloody good under tough conditions.
I did feel pretty good on the morning of the race, so my confidence had improved. I went through the first 5km in 18:30. This was a worry because I had to work harder than I should have at this point and i was still 10 sec off my target. The next 5km was 18:33. At this point i wasnt sure if my legs were starting to feel heavy or were just numb from the cold weather. But either way it wasnt a good sign.
I did feel slightly better during the next 5km, even though the time was 18:50 as it was a fair bit uphill.
The next 5km were a struggle. At this point there was a turn around which should have meant the wind was now behind me, but it seemed to be more headwind. This 5km was close to 19min and i reached the halfway point in 79min 40sec. The target was 77min 30sec. I realised now than my target was totally impossible and id have pull out a miracle to break 2:40. When i was feeling like crap.
The next few km's were very painful. My left hamstring was killing me. I would have been pretty pissed off if id been running well and it was sore, but under the circumstances I think it made my decision to pull the pin easier.
I ran back to the 26km turn around, as that was the closest spot to the finish and walked off the track.
I was disappointed, but not as disappointed as i thought i would be. Because Id spent most of the week tossing up weather to run or not. And i did run knowing that it was pretty remote that i could run a marathon to the best of my ability whilst being sick for 5 days leading up to it.
At least now i can start back into it and put in some hard weeks for the gold coast marathon in july less than 12 weeks away.
It was great to see uncle dave and tucks run great races. 2nd 2.27, and 3rd 2.29. Bloody good under tough conditions.
Friday/Saturday
Friday took scribble for an easy run through the trails down south. Legs felt pretty light, but the rest of me felt very average. Had no energy. Being my last session before canberra i was feeling pretty dissapointed. 10km
Saturday drove to canberra in the morning and watched the 5km & 10km races in the afternoon. I was still feeling crappy but decided i would definately run tomorrow, as per plan and see what happens
Saturday drove to canberra in the morning and watched the 5km & 10km races in the afternoon. I was still feeling crappy but decided i would definately run tomorrow, as per plan and see what happens
Thursday, April 10, 2008
Wednesday/Thursday
The early signs of a bloody cold were there on tuesday arvo. I dont know if i talked myself into it, but for some reason i knew this would happen. No running wednesday. Just a million vitimin c and ecinacia tablets.
Thursday. Easy 9 km around the oval near work. Legs had plenty of life, but i didnt have much energy. I dont feel too bad with the cold, hopefully and can shake it without having the full effect. If worse comes to worse i have a back up plan of doing the brisbane marathon the following weekend, if this weekend doesnt work out.
Anyway that is my last session in sydney. I head down to my place down south tomorrow lunchtime, then down to canberra saturday morning, then back to my place on sunday arvo, then back to sydney monday arvo.
Thursday. Easy 9 km around the oval near work. Legs had plenty of life, but i didnt have much energy. I dont feel too bad with the cold, hopefully and can shake it without having the full effect. If worse comes to worse i have a back up plan of doing the brisbane marathon the following weekend, if this weekend doesnt work out.
Anyway that is my last session in sydney. I head down to my place down south tomorrow lunchtime, then down to canberra saturday morning, then back to my place on sunday arvo, then back to sydney monday arvo.
Tuesday, April 8, 2008
Monday, April 7, 2008
Saturday/Sunday
No running saturday. Had a massage
Easy med/long run. Around the dam trails and out to belrose and home. Didnt feel too good. Hopefully and easy week will see me firing for next sunday. 1hr30min. 19km
Easy med/long run. Around the dam trails and out to belrose and home. Didnt feel too good. Hopefully and easy week will see me firing for next sunday. 1hr30min. 19km
Friday, April 4, 2008
Thursday/Friday
Thursday- Easy 10km on trails around northbridge golf course. Ankle quite sore
Friday- Easy 11km on the grass at tunks park. Ankle slightly better
Friday- Easy 11km on the grass at tunks park. Ankle slightly better
Wednesday, April 2, 2008
Wednesday to/from work
Ran to work this morning. Took it very easy. Looking for a good hit out on the way home. Pretty much my last effort session before the marathon. 14km
Pushed from the start on the way home. Felt good early. At the 21 min checkpoint I was up 35sec on my PB. At the second checkpoint after the spit bridge I was still up by 30 sec, but starting to struggle. Felt quite heavy for the remainder of the session and just tried to hand on as best i could. Struggled home in 51.31. (4 sec PB)
Pushed from the start on the way home. Felt good early. At the 21 min checkpoint I was up 35sec on my PB. At the second checkpoint after the spit bridge I was still up by 30 sec, but starting to struggle. Felt quite heavy for the remainder of the session and just tried to hand on as best i could. Struggled home in 51.31. (4 sec PB)
Tuesday, April 1, 2008
Tuesday Easy
Perfect day for an easy run. Took to some trails around northbridge golf course and it was thoroughly enjoyable. Legs are starting to freshen up. 48min 10km
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