Wednesday, October 11, 2006
Midweek Update
8/10/06
As I had 2 hours on the program and Belinda had 80 minutes, I decided to head out for a relaxed 7.5km and run it in 40 minutes before heading back home to pick up Belinda to run 80 minutes around Centennial Park. Belinda's hamstring was very tight and sore to start with and she was unsure whether she could get through the session. It didn't feel too bad if she took it easy and backed right off on the speed. But then she got frustrated and wasn't sure if she could run like this for 80 minutes. I reminded her that Fitzroy Falls Marathon next Saturday was going to be a long slow plod and she might as well get used to the feel of going really slow. This relaxed her and the longer we went, her hamstring started to loosen up so we ended up running an extended loop of Centennial Park heading up to Moore Park Rd and finishing that in just under an hour. We then headed into Centennial Park and ran a lap inside the perimeter fence inside the main walking path. This gave us approximately 12km at 7 min/km pace so with my previous 7.5km, I totalled 19.5km in around 2:05.
10/10/06
I decided to join Belinda on Monday and have a rest day. The ITB has been improving so I thought a day off would only enhance the recovery.
Today was 3x2km reps on the SWEAT menu for me. Belinda just decided to run to how she felt as she did not want to aggravate the hamstring 4 days before Fitzroy Falls. All the guys I normally run with were running 1.6km reps so I only had the rockets such as Fats, Sparkie, Royworlds and Dimitri for company as Blue Dog was running a bit late. I was happy to let them go so I had to rely on feel for how fast I was running because I was soon running on my own with them all way off in the distance. I was surprised to go through the first km in 3:56 so just concentrated on holding my form. I was happy to finish the first rep in 7:58. So after a recovery of just over a minute and a half, I was ready to go again, now joined by Blue Dog who had just arrived. As he was just warming up, I led him to the 1km point in a tick over 4 minutes. Balance was restored just after this point when he effortlessly went past me and proceeded to put some distance into me. I couldn't tell if I was slowing down or he was just putting on a big surge. It was probably a bit of both. I was now on my own again so I just concentrated on form. I could feel myself slowing as my HR was starting to climb. This was confirmed when I finished the rep in 8:06. So after a recovery of 1:50 we were off again on the final rep. By this stage I was just trying to hang on and run them the best I could. I could feel that I had reverted to my survival pace as the earlier bounce had gone out of the legs. 2 even 1km splits of 4:07 gave me a final rep of 8:14. Overall, this gave me an average of 8:06 for each 2km rep for an average pace of 4:03 so I can feel that I am slowly getting back to where I was before Glasshouse.
11/10/06
Another run like Sunday where I had 90 minutes and Belinda only had 30. I decided to run my 10.5km loop on my own and did this in a very cruisy 55 minutes. I then met up with Belinda and we ran a very easy 6km in 40 minutes. So a total of 16.5km in 95 minutes. Best news was that I felt no niggles from the ITB for the first time when running for over an hour so hopefully I am on the improve in that department.
As I had 2 hours on the program and Belinda had 80 minutes, I decided to head out for a relaxed 7.5km and run it in 40 minutes before heading back home to pick up Belinda to run 80 minutes around Centennial Park. Belinda's hamstring was very tight and sore to start with and she was unsure whether she could get through the session. It didn't feel too bad if she took it easy and backed right off on the speed. But then she got frustrated and wasn't sure if she could run like this for 80 minutes. I reminded her that Fitzroy Falls Marathon next Saturday was going to be a long slow plod and she might as well get used to the feel of going really slow. This relaxed her and the longer we went, her hamstring started to loosen up so we ended up running an extended loop of Centennial Park heading up to Moore Park Rd and finishing that in just under an hour. We then headed into Centennial Park and ran a lap inside the perimeter fence inside the main walking path. This gave us approximately 12km at 7 min/km pace so with my previous 7.5km, I totalled 19.5km in around 2:05.
10/10/06
I decided to join Belinda on Monday and have a rest day. The ITB has been improving so I thought a day off would only enhance the recovery.
Today was 3x2km reps on the SWEAT menu for me. Belinda just decided to run to how she felt as she did not want to aggravate the hamstring 4 days before Fitzroy Falls. All the guys I normally run with were running 1.6km reps so I only had the rockets such as Fats, Sparkie, Royworlds and Dimitri for company as Blue Dog was running a bit late. I was happy to let them go so I had to rely on feel for how fast I was running because I was soon running on my own with them all way off in the distance. I was surprised to go through the first km in 3:56 so just concentrated on holding my form. I was happy to finish the first rep in 7:58. So after a recovery of just over a minute and a half, I was ready to go again, now joined by Blue Dog who had just arrived. As he was just warming up, I led him to the 1km point in a tick over 4 minutes. Balance was restored just after this point when he effortlessly went past me and proceeded to put some distance into me. I couldn't tell if I was slowing down or he was just putting on a big surge. It was probably a bit of both. I was now on my own again so I just concentrated on form. I could feel myself slowing as my HR was starting to climb. This was confirmed when I finished the rep in 8:06. So after a recovery of 1:50 we were off again on the final rep. By this stage I was just trying to hang on and run them the best I could. I could feel that I had reverted to my survival pace as the earlier bounce had gone out of the legs. 2 even 1km splits of 4:07 gave me a final rep of 8:14. Overall, this gave me an average of 8:06 for each 2km rep for an average pace of 4:03 so I can feel that I am slowly getting back to where I was before Glasshouse.
11/10/06
Another run like Sunday where I had 90 minutes and Belinda only had 30. I decided to run my 10.5km loop on my own and did this in a very cruisy 55 minutes. I then met up with Belinda and we ran a very easy 6km in 40 minutes. So a total of 16.5km in 95 minutes. Best news was that I felt no niggles from the ITB for the first time when running for over an hour so hopefully I am on the improve in that department.
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"Survival pace", LOL. Every session I do is at my survival pace.
Horrie, I can't begin to say how pleased I am to hear that your ITB has settled right down.
Good luck to you both on Saturday. I'm looking forward to cheering Belinda on during another marathon!
Horrie, I can't begin to say how pleased I am to hear that your ITB has settled right down.
Good luck to you both on Saturday. I'm looking forward to cheering Belinda on during another marathon!
It was great to catch up with Team Horrie recently. And Team GBH.
Good to see you back on top of things after Glasshouse. And congrats to Belinda again on that fantastic run at Homebush. She put the rest of us to shame.
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Good to see you back on top of things after Glasshouse. And congrats to Belinda again on that fantastic run at Homebush. She put the rest of us to shame.
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