Friday, October 20, 2006
End of week wrap
16/10/06
Belinda had the day off so I decided to run our 10.5km loop. Ran it at a tick over 5 minute kms as the legs felt okay. The ITB started to remind me what I had done on the weekend over the back half but is nowhere near as painful as it was a few weeks ago.
17/10/06
Belinda had an easy 25 minutes on the program so she just had a nice relaxed run around Little Bay. I headed down to SWEAT and 10X400s was on the menu. As the track is still closed due to getting the oval ready for the upcoming cricket season, we ran them on the dirt path that goes around the lake. It makes it interesting because if you choose the wrong line, you run through some deep soft sand. To avoid that you also have to run on the grass to help keep your momentum going. With the uneven surface, I always find you run them a bit slower than you would on the track. Eased into the first one and ran a 92. I then ran the next 6 at either 90 or 91. I noticed a bit of a headwind on reps 8 and 10 and slowed fractionally to run them in 93. Sandwiched in between was another 91 on rep 9. So a very consistently paced session, even if the speed wasn't quite there.
18/10/06
Belinda had another 25 minutes on the program but with the legs starting to get back to normal, ran a bit longer today and headed down to La Perouse and back, which was probably a km or 2 longer than she did the day before.
I ran 14km in a tick over 70 minutes for a nice evenly paced midweek long run with an average pace a fraction over 5 minute kms. The pace was very similar to Monday.
19/10/06
Belinda returned to SWEAT and ran the warmup and drills before setting off on a steady paced run around the inside perimeter fence of the main walking path. Her pace was a fraction quicker than what was planned but she was feeling good so just went with the flow.
The SWEAT session today was a tempo paced run around the lake which is approximately 1.45km. As I am racing on Sunday at Brindabella, I only had 3 reps on the menu. Sean was expecting me to run in a group that were knocking out 4:25 kms. After I missed the start with a few others including Virtual, we decided to run at an easier pace and have a chat while we ran. Because I was taking it easier and the others had more on their program, we decided to do 6 but Virtual stuck to the program and did 3. Finished the 6 reps which totalled 8.7km in 39:49.
20/10/06
Had an easy 30 minutes on the program so headed out for a nice 6km in the Nike Frees. I locked into 5 minute/km pace again but was feeling very relaxed and the pace felt very comfortable. Finished the 6kms in 29 minutes, which ended up a fraction quicker than the intention. I finally feel that the legs are getting back to normal after Glasshouse and am really starting to enjoy running again.
I will run 6km again tomorrow before heading down to Canberra to tackle the Brindabella Classic. Belinda will accompany Tim in the Maroubra Fun Run 4km tomorrow.
Belinda had the day off so I decided to run our 10.5km loop. Ran it at a tick over 5 minute kms as the legs felt okay. The ITB started to remind me what I had done on the weekend over the back half but is nowhere near as painful as it was a few weeks ago.
17/10/06
Belinda had an easy 25 minutes on the program so she just had a nice relaxed run around Little Bay. I headed down to SWEAT and 10X400s was on the menu. As the track is still closed due to getting the oval ready for the upcoming cricket season, we ran them on the dirt path that goes around the lake. It makes it interesting because if you choose the wrong line, you run through some deep soft sand. To avoid that you also have to run on the grass to help keep your momentum going. With the uneven surface, I always find you run them a bit slower than you would on the track. Eased into the first one and ran a 92. I then ran the next 6 at either 90 or 91. I noticed a bit of a headwind on reps 8 and 10 and slowed fractionally to run them in 93. Sandwiched in between was another 91 on rep 9. So a very consistently paced session, even if the speed wasn't quite there.
18/10/06
Belinda had another 25 minutes on the program but with the legs starting to get back to normal, ran a bit longer today and headed down to La Perouse and back, which was probably a km or 2 longer than she did the day before.
I ran 14km in a tick over 70 minutes for a nice evenly paced midweek long run with an average pace a fraction over 5 minute kms. The pace was very similar to Monday.
19/10/06
Belinda returned to SWEAT and ran the warmup and drills before setting off on a steady paced run around the inside perimeter fence of the main walking path. Her pace was a fraction quicker than what was planned but she was feeling good so just went with the flow.
The SWEAT session today was a tempo paced run around the lake which is approximately 1.45km. As I am racing on Sunday at Brindabella, I only had 3 reps on the menu. Sean was expecting me to run in a group that were knocking out 4:25 kms. After I missed the start with a few others including Virtual, we decided to run at an easier pace and have a chat while we ran. Because I was taking it easier and the others had more on their program, we decided to do 6 but Virtual stuck to the program and did 3. Finished the 6 reps which totalled 8.7km in 39:49.
20/10/06
Had an easy 30 minutes on the program so headed out for a nice 6km in the Nike Frees. I locked into 5 minute/km pace again but was feeling very relaxed and the pace felt very comfortable. Finished the 6kms in 29 minutes, which ended up a fraction quicker than the intention. I finally feel that the legs are getting back to normal after Glasshouse and am really starting to enjoy running again.
I will run 6km again tomorrow before heading down to Canberra to tackle the Brindabella Classic. Belinda will accompany Tim in the Maroubra Fun Run 4km tomorrow.
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Another solid week guys - well done.
Ahhh Brindabella - yet another one I can cross off the list as a DNS this year - look forward to reading your report though Horrie.
Have fun at Maroubra Belinda and Tim ;-)
Ahhh Brindabella - yet another one I can cross off the list as a DNS this year - look forward to reading your report though Horrie.
Have fun at Maroubra Belinda and Tim ;-)
Have fun at Brindabella. Does that mean you will be missing the Striders Half?
Best of luck to Timbo and Belinda.
Best of luck to Timbo and Belinda.
Good Luck at Brindabella Horrie. And good luck at Maroubra Tim and Belinda. Remember the donut stand after the race!
Just read your marathon report - very inspiring! Hope to get there one day. Well done for hanging in there Belinda.
Hope you had a good run this morning Horrie. Nice and cool at Ginini I bet! Turned out a beautiful sunny day - perfect for a long run :)
A great week of running.
Can't wait to hear how Tim and Belinda went in the 4km as well as the Horrie/Brindabella run.
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Can't wait to hear how Tim and Belinda went in the 4km as well as the Horrie/Brindabella run.
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