Sunday, February 25, 2007
End of week update
22/2/07
We had 7 Wild Wallys on the menu today. The last couple of times I have done this session I have averaged 2:40 per rep with best of 2:37. With my recent good form, I was hoping to improve on both these performances. On the first rep everybody was taking it fairly easy as Sean likes you to increase the pace with each one. I was content to have run the first one in 2:40 fairly comfortable. On the second one, I upped the intensity a bit and the result was a new PB of 2:36. My goal now was to run the rest at the same intensity and try to improve the PB along the way. Everybody was now starting to warm into the session and the pace started to lift. Blue Dog flew past me as we made the ascent up the hill to finish the rep so I made a conscious decision to try and stick with him to the finish of that rep. The result was a new PB of 2:31 so it was good to know that I still had a bit extra in reserve. We were now working hard and I was happy to reel of the next 3 reps in 2:34, with each one taking a bit of extra effort to maintain the pace. Then, as is usual for SWEAT sessions, everybody is saving their best till last. So we all blasted off. Unfortunately I don't have the speed of some of the runners I had been tailing and they left me in their wake. I just concentrated on holding my form and was hoping that it would be enough to take me to 2:30 or below for a new PB but it wasn't to be, stopping the clock again at 2:31. So the sub 2:30 will have to wait for next time. Very happy with how the session went and I was able to reduce the average rep by 6 seconds to average 2:34 so things are still heading in the right direction.
23/2/07
Half hour on the program so I covered 6.25km in the allotted time.
24/2/07
I was happy to get back down to Coogee to tackle my Coogee-Clovelly hills circuit that I had to miss last week. I felt very strong again on all the hills and was able to take another minute off my finish time to cover the 12.65km circuit in 65 and a half minutes, averaging 5:10/km.
25/2/07
As I had 2 hours on the menu today, I mapped out a run to Bronte Beach and back, which I guessed would be about 24km. This again gave me plenty of hills to run up and down and I had a ball. Had to battle a fierce headwind on the return journey but was still happy to finish in 2:08 for an average of 5:20/km.
We had 7 Wild Wallys on the menu today. The last couple of times I have done this session I have averaged 2:40 per rep with best of 2:37. With my recent good form, I was hoping to improve on both these performances. On the first rep everybody was taking it fairly easy as Sean likes you to increase the pace with each one. I was content to have run the first one in 2:40 fairly comfortable. On the second one, I upped the intensity a bit and the result was a new PB of 2:36. My goal now was to run the rest at the same intensity and try to improve the PB along the way. Everybody was now starting to warm into the session and the pace started to lift. Blue Dog flew past me as we made the ascent up the hill to finish the rep so I made a conscious decision to try and stick with him to the finish of that rep. The result was a new PB of 2:31 so it was good to know that I still had a bit extra in reserve. We were now working hard and I was happy to reel of the next 3 reps in 2:34, with each one taking a bit of extra effort to maintain the pace. Then, as is usual for SWEAT sessions, everybody is saving their best till last. So we all blasted off. Unfortunately I don't have the speed of some of the runners I had been tailing and they left me in their wake. I just concentrated on holding my form and was hoping that it would be enough to take me to 2:30 or below for a new PB but it wasn't to be, stopping the clock again at 2:31. So the sub 2:30 will have to wait for next time. Very happy with how the session went and I was able to reduce the average rep by 6 seconds to average 2:34 so things are still heading in the right direction.
23/2/07
Half hour on the program so I covered 6.25km in the allotted time.
24/2/07
I was happy to get back down to Coogee to tackle my Coogee-Clovelly hills circuit that I had to miss last week. I felt very strong again on all the hills and was able to take another minute off my finish time to cover the 12.65km circuit in 65 and a half minutes, averaging 5:10/km.
25/2/07
As I had 2 hours on the menu today, I mapped out a run to Bronte Beach and back, which I guessed would be about 24km. This again gave me plenty of hills to run up and down and I had a ball. Had to battle a fierce headwind on the return journey but was still happy to finish in 2:08 for an average of 5:20/km.
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Hi Belinda and Horrie,
Sorry to miss seeing you guys on the weekend. Hope you are both well.
Belinda, I know it would have been gut wrenching to make the decision to not do Six Foot, but with injuries hovering and the disruption to your preparation it will be for the best.
Speaking of preparation - Horrie it certainly sounds like you are well on your way to a good run. Hope you enjoy it and run hard - without any mishap or injury.
Take care and see you both soon.
Sorry to miss seeing you guys on the weekend. Hope you are both well.
Belinda, I know it would have been gut wrenching to make the decision to not do Six Foot, but with injuries hovering and the disruption to your preparation it will be for the best.
Speaking of preparation - Horrie it certainly sounds like you are well on your way to a good run. Hope you enjoy it and run hard - without any mishap or injury.
Take care and see you both soon.
Great session on Wild Wally Horrie. The sub-2:30 PB is just around the corner.
Thanks for your encouragement re Six Foot. Hope to see you there (but only before the start, and after that, not until I've safely finished in under 7 hours).
Thanks for your encouragement re Six Foot. Hope to see you there (but only before the start, and after that, not until I've safely finished in under 7 hours).
Keep up the great training. Please pass on my regards to Belinda - what can I say about 6ft for the second year in a row. when she does run it, it will be just that much more rewarding.
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