Friday, October 06, 2006
Laps around the lake followed by a lap around the block
5/10/06
My SWEAT session was 3 laps around a lake (approx 1.45km) with a 5 minute recovery and then 1 lap to finish you off. Belinda had 2 laps and then 1 lap.
I set myself a target of doing all the laps under 6 minutes and concentrating on holding good form. I took off on the first lap a bit quick but I just wanted to feel the pace and then try to hold it. First lap was a 5:48 and I found myself duelling with this girl who runs around our pace. Sorry don't know her name. When I heard Sean yell out the split for the first lap, I realised that I had run it a bit too quick so I backed it off slightly and let Darren and the girl go ahead. I was feeling relaxed and settled into the second lap nicely. Towards the end of the second lap I realised that the girl was losing contact with Darren and coming back to me. I was very conscious of this but did not want to surge but continue to hold my form and let it happen naturally. Within 200m I had gone past her effortlessly just before the end of the second rep. Split for the second lap was 11:47 so this gave me a lap split of 5:59 so I was still on target. Darren had pulled the pin at the end of the second lap and there was only Blue Dog way off in the distance so I had to just zone into my own form and concentrate really hard to hold it as I had nobody to chase. I was feeling great and felt that I was not losing any speed and was able to keep my pace the same. Was ecstatic at the end of the third rep to hear Sean shout 17:44 which gave me a final lap split of 5:57. As all the 2 lap runners had already had 3-4 minutes recovery, Sean was keen to get the final lap underway so after a recovery of a little over 2 minutes, we were off again. Darren and Amjan took off and the goal was to try and stay with them. But they gradually started to pull away and my goal then became to try and not let them get too far ahead. This kept the engine running and my form strong and I stopped the clock at 5:54 so my overall goal of keeping all the laps under 6 minutes was achieved.
Belinda ran very well this morning finishing her 2 laps in 14:32 and then a blistering 1 lap in 7:00. She is now consistently able to hold sub 5 minute/km pace at speedwork. This has her feeling good about the 10km at Homebush on Saturday.
6/10/06
Belinda and I ran a nice easy 6km this morning at a nice leisurely pace to complete the preparations for our 10km race at Homebush tomorrow. I don't want to put pressure on her but I think another PB is very much on the cards tomorrow. As for me, I have started treatment on my troublesome ITB and things are on the improve. So I am hopeful of a strong showing.
My SWEAT session was 3 laps around a lake (approx 1.45km) with a 5 minute recovery and then 1 lap to finish you off. Belinda had 2 laps and then 1 lap.
I set myself a target of doing all the laps under 6 minutes and concentrating on holding good form. I took off on the first lap a bit quick but I just wanted to feel the pace and then try to hold it. First lap was a 5:48 and I found myself duelling with this girl who runs around our pace. Sorry don't know her name. When I heard Sean yell out the split for the first lap, I realised that I had run it a bit too quick so I backed it off slightly and let Darren and the girl go ahead. I was feeling relaxed and settled into the second lap nicely. Towards the end of the second lap I realised that the girl was losing contact with Darren and coming back to me. I was very conscious of this but did not want to surge but continue to hold my form and let it happen naturally. Within 200m I had gone past her effortlessly just before the end of the second rep. Split for the second lap was 11:47 so this gave me a lap split of 5:59 so I was still on target. Darren had pulled the pin at the end of the second lap and there was only Blue Dog way off in the distance so I had to just zone into my own form and concentrate really hard to hold it as I had nobody to chase. I was feeling great and felt that I was not losing any speed and was able to keep my pace the same. Was ecstatic at the end of the third rep to hear Sean shout 17:44 which gave me a final lap split of 5:57. As all the 2 lap runners had already had 3-4 minutes recovery, Sean was keen to get the final lap underway so after a recovery of a little over 2 minutes, we were off again. Darren and Amjan took off and the goal was to try and stay with them. But they gradually started to pull away and my goal then became to try and not let them get too far ahead. This kept the engine running and my form strong and I stopped the clock at 5:54 so my overall goal of keeping all the laps under 6 minutes was achieved.
Belinda ran very well this morning finishing her 2 laps in 14:32 and then a blistering 1 lap in 7:00. She is now consistently able to hold sub 5 minute/km pace at speedwork. This has her feeling good about the 10km at Homebush on Saturday.
6/10/06
Belinda and I ran a nice easy 6km this morning at a nice leisurely pace to complete the preparations for our 10km race at Homebush tomorrow. I don't want to put pressure on her but I think another PB is very much on the cards tomorrow. As for me, I have started treatment on my troublesome ITB and things are on the improve. So I am hopeful of a strong showing.
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You have both been on fire lately. I hope that troublesome ITB continues to improve for you Horrie & that Belinda continues her PB parade!
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