Saturday, January 20, 2007
A mixed week
15/1/07
I started the week with a half hour run. Managed a bit over 6km in the half hour.
16/1/07
We both had a 4 lap of the lake time trial at SWEAT today. I knew I wasn't going to be as quick as last month and was happy to run sub 6 minute laps of the lake and hope to finish in under 24 minutes. The first lap went to plan as I settled in nicely and split the first lap in 5:54. After passing a few who started a bit too eagerly, I concentrated on rhythm and could sense myself getting closer to another couple who were slowing. After passing them half way through the second lap, I was happy to split the second lap in 5:58. After seeing off the challenge of the runners I had passed, I was now behind Darren. I was happy just to settle in behind him and he gradually started to ease away from me. When I realised I split the 3rd lap in 6:04, I was annoyed I let the pace drop and let the lap go over 6 minutes. As I was feeling quite comfortable, I decided to pull my finger out and gradually cranked it up to run the last lap in 5:58 to finish the time trial in 23:54, which was 26 seconds slower than last month. So I was happy how the recovery was coming along.
Unfortunately, the time trial was not as successful for Belinda. After feeling some tightness in the calf, she checked with Sean at the end of the 3rd lap if she should keep running. After a quick discussion, she decided to push on for the last lap. After finishing my time trial I headed back the other way and met up with her half way through the lap. She told me quickly that the calf was tight and starting to hurt but as Sean said to keep running, she did. She finished the time trial in 33:08 but the calf was now causing quite a bit of grief.
17/1/07
As Belinda had decided to have a couple of days off to ice and rest her calf, I headed out for my 14km loop. I finished it in a bit over 69 minutes feeling great.
18/1/07
I headed to SWEAT on my own today. We had 3x1 mile reps but after the warmup and drills, Sean told us we could do 4 if we wanted. As soon as he mentioned this, I couldn't resist the temptation and decided immediately to do 4. This meant running at a slightly slower pace so I could finish the 4 with consistency. I settled into a comfortable rhythm from the start and was sitting on 4 minute kms. I loved the feel of the pace and hoped I could maintain it for the session. I finished the first rep in 6:22 feeling very relaxed. After a jog back to the start and a quick drink, we were ready to roll again. I again settled into the same pace and continued to hold it to finish the second rep in 6:23. We were all starting to feel the heat and humidity and the singlet was now off as it was soaked and just clinging to my skin. We were soon off again and I once again settled into the same pace. I found myself passing one of the quicker guys who was starting to tire. Just after passing him, he decided to crank it up again and finish the rep with a surge and went back past with 200m to go. It was very tempting to go with him but I decided to hold back as I wanted to run the 4th rep with the same consistency. I was content to finish the 3rd rep in 6:24. As I jogged back to the start of the 4th rep, I was very surprised to be on my own as I thought there would be at least 1 of the other 10 or so that would relish the challenge of a 4th. It was not to be and I was now on my Pat Malone. Sean signalled the start and I just relaxed and let my body fall back into the rhtyhm I had run the first 3 in. Even though I had nobody to chase or try and stay ahead of, I was confident I was holding the same pace. As I went past Sean at the 600m mark, he yelled out an identical split to the first 3. It was now just a case of holding the same pace for the last km. I was stretching out and feeling great and could sense that I was maintaining the same pace. Then at the 200m to go mark, I decided to open up this time and finished with a surge to finish the last rep in my quickest split of 6:20. So I was a very happy chappy at the end of the session.
19/1/07
I had an easy half hour on the menu and ran 6.1km in the allotted time.
Belinda parked at Centennial Park and ran into work at a steady pace. She was surprised how quickly she got to work. So on the way home she ran around to the Randwick gates and ran the path through the park for a bit of extra distance.
20/1/07
Another half hour on the program and I ran 6.2km this morning so a little bit quicker than yesterday.
Belinda was going to do the same as yesterday but will probably rest tomorrow. I am going out to Smiffo tomorrow to run the half in what could be 40 degrees. It should be interesting!
I started the week with a half hour run. Managed a bit over 6km in the half hour.
16/1/07
We both had a 4 lap of the lake time trial at SWEAT today. I knew I wasn't going to be as quick as last month and was happy to run sub 6 minute laps of the lake and hope to finish in under 24 minutes. The first lap went to plan as I settled in nicely and split the first lap in 5:54. After passing a few who started a bit too eagerly, I concentrated on rhythm and could sense myself getting closer to another couple who were slowing. After passing them half way through the second lap, I was happy to split the second lap in 5:58. After seeing off the challenge of the runners I had passed, I was now behind Darren. I was happy just to settle in behind him and he gradually started to ease away from me. When I realised I split the 3rd lap in 6:04, I was annoyed I let the pace drop and let the lap go over 6 minutes. As I was feeling quite comfortable, I decided to pull my finger out and gradually cranked it up to run the last lap in 5:58 to finish the time trial in 23:54, which was 26 seconds slower than last month. So I was happy how the recovery was coming along.
Unfortunately, the time trial was not as successful for Belinda. After feeling some tightness in the calf, she checked with Sean at the end of the 3rd lap if she should keep running. After a quick discussion, she decided to push on for the last lap. After finishing my time trial I headed back the other way and met up with her half way through the lap. She told me quickly that the calf was tight and starting to hurt but as Sean said to keep running, she did. She finished the time trial in 33:08 but the calf was now causing quite a bit of grief.
17/1/07
As Belinda had decided to have a couple of days off to ice and rest her calf, I headed out for my 14km loop. I finished it in a bit over 69 minutes feeling great.
18/1/07
I headed to SWEAT on my own today. We had 3x1 mile reps but after the warmup and drills, Sean told us we could do 4 if we wanted. As soon as he mentioned this, I couldn't resist the temptation and decided immediately to do 4. This meant running at a slightly slower pace so I could finish the 4 with consistency. I settled into a comfortable rhythm from the start and was sitting on 4 minute kms. I loved the feel of the pace and hoped I could maintain it for the session. I finished the first rep in 6:22 feeling very relaxed. After a jog back to the start and a quick drink, we were ready to roll again. I again settled into the same pace and continued to hold it to finish the second rep in 6:23. We were all starting to feel the heat and humidity and the singlet was now off as it was soaked and just clinging to my skin. We were soon off again and I once again settled into the same pace. I found myself passing one of the quicker guys who was starting to tire. Just after passing him, he decided to crank it up again and finish the rep with a surge and went back past with 200m to go. It was very tempting to go with him but I decided to hold back as I wanted to run the 4th rep with the same consistency. I was content to finish the 3rd rep in 6:24. As I jogged back to the start of the 4th rep, I was very surprised to be on my own as I thought there would be at least 1 of the other 10 or so that would relish the challenge of a 4th. It was not to be and I was now on my Pat Malone. Sean signalled the start and I just relaxed and let my body fall back into the rhtyhm I had run the first 3 in. Even though I had nobody to chase or try and stay ahead of, I was confident I was holding the same pace. As I went past Sean at the 600m mark, he yelled out an identical split to the first 3. It was now just a case of holding the same pace for the last km. I was stretching out and feeling great and could sense that I was maintaining the same pace. Then at the 200m to go mark, I decided to open up this time and finished with a surge to finish the last rep in my quickest split of 6:20. So I was a very happy chappy at the end of the session.
19/1/07
I had an easy half hour on the menu and ran 6.1km in the allotted time.
Belinda parked at Centennial Park and ran into work at a steady pace. She was surprised how quickly she got to work. So on the way home she ran around to the Randwick gates and ran the path through the park for a bit of extra distance.
20/1/07
Another half hour on the program and I ran 6.2km this morning so a little bit quicker than yesterday.
Belinda was going to do the same as yesterday but will probably rest tomorrow. I am going out to Smiffo tomorrow to run the half in what could be 40 degrees. It should be interesting!
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I hope Belinda's calf is OK. It doesn't sound like a tear, so a few easy days might do the trick. It's an injury worth watching though.
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