Friday, October 13, 2006
Getting ready for the Falls
12/10/06
Today's session was 6 laps of the 1km fartlek track where we have 2 efforts at 5km race pace followed by 2 floats at half marathon pace. There was plenty of banter as we started and we were running in a fairly large group for the first 500m. On the first long effort I gradually eased out the throttle and felt myself starting to pull away from the group with only Blue Dog who was taking it a bit easier staying with me. I wasn't surprised when Sean read the first split of 4:07 out as you always go a bit quicker when you are fresh. Blue Dog started to pull away from me on the second lap but I thought I would try and keep in touch with him as he was taking it easier. I kept him about 10m ahead and was building nicely. I went through the second km in 4:16. I was now starting to feel quite comfortable with the pace of the efforts and was able to hold the same pace around the 3rd km and this time it was a split of 4:17. Blue Dog started to up the ante a fraction and started to open the gap between us but I was determined now to work harder to keep in touch. The next 2km splits were both 4:14 so I was happy that I was holding the pace consistent and feeling very strong. I was determined to finish the last km rep at the same tempo and was happy that I was able to hold the pace even though I could feel that I was now working harder. I was over the moon when the last km was run in 4:12 to give me a time of 25:22 for the 6km at an average pace of 4:14/km. This gave me a quicker average pace than the last couple of times I have run this session. So I feel I am now getting back to where I was before Glasshouse.
Belinda only had 3km on the program and was able to run with a bit of pace without aggravating her hamstring. She finished the 3km in 16:07 which made her very happy.
I finished off the session by having a recovery lap of the lake with Blue Dog, Bernie G and Virtual and we stopped to check out the baby geese.
After the session I went for another visit to the physio where he enjoyed putting me through more pain by continuing to release the ITB. He kept going deeper and deeper with his elbow into the problem area until he got a reaction from me. I am sure he is some kind of sadist.
13/10/06
Belinda had a rest day scheduled today so I just ran a nice easy 6km in my Nike Frees and without the knee brace for the first time in 2 weeks. Finished the run in around 31 and a half minutes. I am happy to report that I felt not a niggle from the knee but the ITB was a bit tender a bit further up where the physio was enjoying digging his elbow into.
All is looking good for a nice amble around the southern highlands tomorrow in the Fitzroy Falls Marathon. I am looking forward to seeing a few Cool Runners down there. It is a shame that Luckylegs is sick and won't be able to join us with some goodies.
Today's session was 6 laps of the 1km fartlek track where we have 2 efforts at 5km race pace followed by 2 floats at half marathon pace. There was plenty of banter as we started and we were running in a fairly large group for the first 500m. On the first long effort I gradually eased out the throttle and felt myself starting to pull away from the group with only Blue Dog who was taking it a bit easier staying with me. I wasn't surprised when Sean read the first split of 4:07 out as you always go a bit quicker when you are fresh. Blue Dog started to pull away from me on the second lap but I thought I would try and keep in touch with him as he was taking it easier. I kept him about 10m ahead and was building nicely. I went through the second km in 4:16. I was now starting to feel quite comfortable with the pace of the efforts and was able to hold the same pace around the 3rd km and this time it was a split of 4:17. Blue Dog started to up the ante a fraction and started to open the gap between us but I was determined now to work harder to keep in touch. The next 2km splits were both 4:14 so I was happy that I was holding the pace consistent and feeling very strong. I was determined to finish the last km rep at the same tempo and was happy that I was able to hold the pace even though I could feel that I was now working harder. I was over the moon when the last km was run in 4:12 to give me a time of 25:22 for the 6km at an average pace of 4:14/km. This gave me a quicker average pace than the last couple of times I have run this session. So I feel I am now getting back to where I was before Glasshouse.
Belinda only had 3km on the program and was able to run with a bit of pace without aggravating her hamstring. She finished the 3km in 16:07 which made her very happy.
I finished off the session by having a recovery lap of the lake with Blue Dog, Bernie G and Virtual and we stopped to check out the baby geese.
After the session I went for another visit to the physio where he enjoyed putting me through more pain by continuing to release the ITB. He kept going deeper and deeper with his elbow into the problem area until he got a reaction from me. I am sure he is some kind of sadist.
13/10/06
Belinda had a rest day scheduled today so I just ran a nice easy 6km in my Nike Frees and without the knee brace for the first time in 2 weeks. Finished the run in around 31 and a half minutes. I am happy to report that I felt not a niggle from the knee but the ITB was a bit tender a bit further up where the physio was enjoying digging his elbow into.
All is looking good for a nice amble around the southern highlands tomorrow in the Fitzroy Falls Marathon. I am looking forward to seeing a few Cool Runners down there. It is a shame that Luckylegs is sick and won't be able to join us with some goodies.
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Enjoy Fitzroy Falls. Hope that ITB behaves.
Do you have a goal time even though its just 'a nice amble'?
Do you have a goal time even though its just 'a nice amble'?
Great running on Thursday Horrie, you were flying. Belinda done a good job backing up from a PB on the weekend.
Good luck tomorrow for yourself and Belinda. Hope you have lots of fun out on the trail, it is really beautiful around that area.
Cant wait to hear all about it at training next week.
Good luck tomorrow for yourself and Belinda. Hope you have lots of fun out on the trail, it is really beautiful around that area.
Cant wait to hear all about it at training next week.
Have fun at the falls you guys - great to hear you are getting back to form and the ITB is ok.
The profile of physios is they also like to torture small furry animals and were bed wetters as kids (just one indicator away from being serial killer) ;-)
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The profile of physios is they also like to torture small furry animals and were bed wetters as kids (just one indicator away from being serial killer) ;-)
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