Sunday, February 12, 2006
The week that led up to The Equaliser
7/2/06
As I was away at a work conference down in Luckylegs part of the world, I ran approximately 9km around Bowral. No sites or anything, just did this distance because that is all I had time for.
Belinda headed out for a slow and steady 10.5km. She was just happy to turn the legs over after her big weekend.
8/2/06
We decided to get up a bit earlier and do a midweek long run of 14km. Started at a solid pace and held it nicely throughout. We ended up running 4 minutes quicker than the last time we did this run.
9/2/06
It was back to Maroubra Beach for a 1km warmup followed by 6xhill reps at Torrington Rd. Belinda ran them well and kept the times very consistent. Finished off with the 1km warmdown.
10/2/06
Today was meant to be a gentle 10.5km run for recovery purposes. It ended up being run at a fairly solid pace. Belinda was very strong throughout and is starting to feel a lot stronger after the buildup in mileage since the beginning of the year.
11/2/06
We kept it nice and simple today. Just a short 7.5km run to turn the legs over and run any junk out of them to get them working well for tomorrow's 14km Cross Country race called The Equaliser.
12/2/06
Out to Belrose for The Equaliser. After O Runner gave us some last minute instructions, we were off heading downhill for the first couple of kms. I developed the strategy of going hard on the downhills as there are plenty of uphills to slow you down. I was a bit surprised by the runners around us who soon started to pass us as they are sub 50 minute 10km runners so maybe the pace was a little too quick. Just after 3km, the course heads uphill and quite a few of those who passed us on the downhill were slowing and we were able to restore balance by going past them. We were happy to reach the end of the first trail section as not only is it a break from uphill but about a km of road that goes downhill. So as we had firm footing again and the right gradient, we started to put a big gap into those we had passed on the uphill. Back onto another trail section and we were starting to overtake a few more as Belinda was running really strongly through this part. Although when we saw Silverfox again, we knew this ended the downhill section and the start of 3.4km uphill to the finish as this is the first 3.4km of the race. Silverfox tried to encourage us by saying only 2.5km to go but you can't be conned when wearing a GPS. Nice try Silverfox and thanks for your encouragement. This was a real struggle for Belinda and 2 of the runners we had earlier overtaken went past us on the climb. We were glad to see the end of the steep trail section when it was replaced by a not so steep smooth section and then a not so steep road section. At least you could run these strongly. Belinda held it strongly to the finish to finish in 92:49 by my watch which represents a PB of 10:20 from last year for her.
As I was away at a work conference down in Luckylegs part of the world, I ran approximately 9km around Bowral. No sites or anything, just did this distance because that is all I had time for.
Belinda headed out for a slow and steady 10.5km. She was just happy to turn the legs over after her big weekend.
8/2/06
We decided to get up a bit earlier and do a midweek long run of 14km. Started at a solid pace and held it nicely throughout. We ended up running 4 minutes quicker than the last time we did this run.
9/2/06
It was back to Maroubra Beach for a 1km warmup followed by 6xhill reps at Torrington Rd. Belinda ran them well and kept the times very consistent. Finished off with the 1km warmdown.
10/2/06
Today was meant to be a gentle 10.5km run for recovery purposes. It ended up being run at a fairly solid pace. Belinda was very strong throughout and is starting to feel a lot stronger after the buildup in mileage since the beginning of the year.
11/2/06
We kept it nice and simple today. Just a short 7.5km run to turn the legs over and run any junk out of them to get them working well for tomorrow's 14km Cross Country race called The Equaliser.
12/2/06
Out to Belrose for The Equaliser. After O Runner gave us some last minute instructions, we were off heading downhill for the first couple of kms. I developed the strategy of going hard on the downhills as there are plenty of uphills to slow you down. I was a bit surprised by the runners around us who soon started to pass us as they are sub 50 minute 10km runners so maybe the pace was a little too quick. Just after 3km, the course heads uphill and quite a few of those who passed us on the downhill were slowing and we were able to restore balance by going past them. We were happy to reach the end of the first trail section as not only is it a break from uphill but about a km of road that goes downhill. So as we had firm footing again and the right gradient, we started to put a big gap into those we had passed on the uphill. Back onto another trail section and we were starting to overtake a few more as Belinda was running really strongly through this part. Although when we saw Silverfox again, we knew this ended the downhill section and the start of 3.4km uphill to the finish as this is the first 3.4km of the race. Silverfox tried to encourage us by saying only 2.5km to go but you can't be conned when wearing a GPS. Nice try Silverfox and thanks for your encouragement. This was a real struggle for Belinda and 2 of the runners we had earlier overtaken went past us on the climb. We were glad to see the end of the steep trail section when it was replaced by a not so steep smooth section and then a not so steep road section. At least you could run these strongly. Belinda held it strongly to the finish to finish in 92:49 by my watch which represents a PB of 10:20 from last year for her.
Comments:
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Great going Belinda and Horrie. Sounds Like you have had an excellent week. The PB's for Belinda must giving her a real boost. Great stuff! Keep it up.
a 10min PB!! Belinda I think that means you get to do your own race reports now...
Great going guys and sounds like you are getting stronger and stronger. Even your slower recovery runs are getting quicker over the weeks so it really shows what improvements you are making.
Great going guys and sounds like you are getting stronger and stronger. Even your slower recovery runs are getting quicker over the weeks so it really shows what improvements you are making.
Hmmm sounds like the couples trophy at Six Foot could be getting a bit of a shake.....
Well done guys ;-)
Well done guys ;-)
10 minutes is a great improvement and an excellent sign that the preparation for 6ft is making Belinda a much stronger runner!
Ten minute PB! That is a great indicator of how much improvement there has been over the last year.
Well done, Belinda!
Cheers,
Ben
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Well done, Belinda!
Cheers,
Ben
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