Saturday, December 09, 2006
End of week wrap
4/12/06
I headed out for an easy 6km just to roll the legs over. Didn't feel that beat up after the Central Coast Half the day before.
5/12/06
Today's session was 3X300s with a 3 minute jog recovery 3 times. Certainly a lot of 3s. Everybody started a bit slowly but with a bit of banter as a lot us were backing up after the race on Sunday but the pace started to pick up. Splits were 69, 67, 64, 64, 63, 63, 61, 61 and 59.
Belinda's legs were still a little tight after Sunday so she settled for 6 reps.
6/12/06
Belinda and I headed out for an hour and a half run. We started at Centennial Park, ran around the inside white fence until the Pavilion then headed up the hill to Oxford St then along the road at the top of the park before heading out at the Woollahra gates. We then headed down into Double Bay before heading up and down a few hills through Darling Point. Then it was through Rushcutters Bay before taking the back roads through Elizabeth Bay and Potts Point before heading down past Garden Island around Woolloomooloo up into the Domain before heading back the same way and heading straight up through Kings Cross. I dropped Belinda off at work so around 15km in 93 minutes for her and I headed back to Centennial Park for a couple of extra kms.
7/12/06
As Belinda is back on shiftwork, I headed to SWEAT on my own. Today we had 10 Big Berthas on the menu. After the warmup and drills, I lined up hoping to be able to run a PB as my form had been quite good over the last month. I settled in behind Pres and the pace was firm but comfortable and we clocked 1:50s for the first couple. It was a gradual slowdown from here but we managed to keep all the reps under 2 minutes so with each lap I was getting more confident of beating the 19:15 I posted a couple of months ago. When Sean shouted 17:13 at the completion of the 9th rep I knew I had it in the bag. Pres had managed to catch a runner ahead of us on around the 8th lap and I was now doing battle with him. The 3 of us were at each other hammer and tong over the last rep and brought the best out of each other. I was stoked to reel off a 1:54 final rep to finish in a new PB of 19:07. Now the goal is sub 19.
Belinda headed over to Centennial Park after work and had trouble remembering the Big Bertha course so reeled off 10 Wild Wallys on her own. The impressive thing about her workout is she managed to run faster the longer the session went. Great effort pushing yourself this hard on her own.
8/12/06
I headed over to the Bay for Colin's Summer Series. He has put together a series of runs on Friday nights with a 5km and 10km option. As I haven't raced 5km in over a year and a half, I thought I would give it a crack to see where I was. I was hopeful of a sub 20 but after 2 pbs in the last 5 days, this was a bit ambitious. I started off well enough to clock 3:50 for the first km but I didn't feel fluent at all and the legs felt a bit junky. Mr Wildthing drew away from me at 1km and I tried to dig in and go with him but had nothing. A 4:01 for the second km told me sub 20 was going to be very hard as I was now starting to feel I was running through treacle. The 3rd km of 4:14 confirmed that I was no hope of sub 20. I mentally switched off the gas at 3km and just tried to hold some semblance of form. I was happy enough to run the last 2km in 4:21 and 4:17 to finish in 20:45. After a quick break Superflake and I ran back to the start trying to keep up with Chunderbolt who was running the 10km option but couldn't catch him because he was running too fast.
9/12/06
Belinda and I headed out for a mid afternoon run for something different. We decided to run our 10.5km loop as we hadn't run it for a while. It took a while to find some rhythm but managed to do so about half way through. Finished the 10.5km in 65 minutes for a good steady run.
I headed out for an easy 6km just to roll the legs over. Didn't feel that beat up after the Central Coast Half the day before.
5/12/06
Today's session was 3X300s with a 3 minute jog recovery 3 times. Certainly a lot of 3s. Everybody started a bit slowly but with a bit of banter as a lot us were backing up after the race on Sunday but the pace started to pick up. Splits were 69, 67, 64, 64, 63, 63, 61, 61 and 59.
Belinda's legs were still a little tight after Sunday so she settled for 6 reps.
6/12/06
Belinda and I headed out for an hour and a half run. We started at Centennial Park, ran around the inside white fence until the Pavilion then headed up the hill to Oxford St then along the road at the top of the park before heading out at the Woollahra gates. We then headed down into Double Bay before heading up and down a few hills through Darling Point. Then it was through Rushcutters Bay before taking the back roads through Elizabeth Bay and Potts Point before heading down past Garden Island around Woolloomooloo up into the Domain before heading back the same way and heading straight up through Kings Cross. I dropped Belinda off at work so around 15km in 93 minutes for her and I headed back to Centennial Park for a couple of extra kms.
7/12/06
As Belinda is back on shiftwork, I headed to SWEAT on my own. Today we had 10 Big Berthas on the menu. After the warmup and drills, I lined up hoping to be able to run a PB as my form had been quite good over the last month. I settled in behind Pres and the pace was firm but comfortable and we clocked 1:50s for the first couple. It was a gradual slowdown from here but we managed to keep all the reps under 2 minutes so with each lap I was getting more confident of beating the 19:15 I posted a couple of months ago. When Sean shouted 17:13 at the completion of the 9th rep I knew I had it in the bag. Pres had managed to catch a runner ahead of us on around the 8th lap and I was now doing battle with him. The 3 of us were at each other hammer and tong over the last rep and brought the best out of each other. I was stoked to reel off a 1:54 final rep to finish in a new PB of 19:07. Now the goal is sub 19.
Belinda headed over to Centennial Park after work and had trouble remembering the Big Bertha course so reeled off 10 Wild Wallys on her own. The impressive thing about her workout is she managed to run faster the longer the session went. Great effort pushing yourself this hard on her own.
8/12/06
I headed over to the Bay for Colin's Summer Series. He has put together a series of runs on Friday nights with a 5km and 10km option. As I haven't raced 5km in over a year and a half, I thought I would give it a crack to see where I was. I was hopeful of a sub 20 but after 2 pbs in the last 5 days, this was a bit ambitious. I started off well enough to clock 3:50 for the first km but I didn't feel fluent at all and the legs felt a bit junky. Mr Wildthing drew away from me at 1km and I tried to dig in and go with him but had nothing. A 4:01 for the second km told me sub 20 was going to be very hard as I was now starting to feel I was running through treacle. The 3rd km of 4:14 confirmed that I was no hope of sub 20. I mentally switched off the gas at 3km and just tried to hold some semblance of form. I was happy enough to run the last 2km in 4:21 and 4:17 to finish in 20:45. After a quick break Superflake and I ran back to the start trying to keep up with Chunderbolt who was running the 10km option but couldn't catch him because he was running too fast.
9/12/06
Belinda and I headed out for a mid afternoon run for something different. We decided to run our 10.5km loop as we hadn't run it for a while. It took a while to find some rhythm but managed to do so about half way through. Finished the 10.5km in 65 minutes for a good steady run.
Comments:
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Wow. You two are (still) flying! I'm so pleased to see that you've both recovered well from the CC. I'm looking forward to helping you guys out next month!
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