Thursday, March 08, 2007
An even lighter week
Even though I am not racing 6 Foot, Sean still has me tapering as he says it will do me good to have a couple of easy weeks after all the miles I have done in recent times. And Eagle was right, the taper wasn't timed right to crack 40 minutes last week. If I was racing 10km this weekend, I would be more of a chance. Anyway, there's always another 10km around the corner.
4/3/07
Only had an hour on the program today. This is the shortest long run I can remember doing in a long time. It had the desired effect as the legs were still a little tender after yesterday's thrashing. I ran my 12km figure 8 course in just under 58 minutes for a very pleasant way to start the day.
Belinda ventured out again and ran 5.9km today with the leg getting stronger each day. As she is starting to pick the pace up a little, she is definitely feeling the drop in fitness that an enforced layoff brings. Despite this, she is absolutely thrilled to be running again.
5/3/07
Another light day with an easy half hour. Covered 6.3km in the allotted time and felt very cruisy.
6/3/07
We had 10 laps of Big Bertha on the menu today. After running 18:20 last time we did this session, I thought it would be nice if I could knock 2 seconds a lap off my last effort and finish in around 18 minutes. I was absolutely thrilled when I stopped the clock in 18 flat. It certainly feels great when you execute a plan so perfectly.
Belinda ran the 5.9km loop again and managed to run a bit quicker than Sunday, which shows the fitness is starting to come back quickly.
7/3/07
Another half hour on the program and again I knocked off 6.3km in the allotted time.
8/3/07
We had 3x2km reps on the menu today and I was hoping I could convert the improvements on Big Bertha into some speed on the flat. A few of the runners I chase missed the start of the first rep so I ran at a nice strong pace to finish the first rep in 7:42. The runners that missed the start of the first rep were back with us for the start of the 2nd with 1 minute less recovery. So I thought it would be a good idea to get the jump on them as I had a longer recovery. Off I went and got in front of them, expecting them to pass me not long after 1km but it never happened. I stayed ahead of them the whole way to finish in a new PB for a 2km rep of 7:29. Now that we all had the same recovery between the 2nd and 3rd rep, I was not expecting to be ahead of them in the final rep as that is when I am usually struggling to hang on. Again I got the jump on them but halfway through the 2nd km, I could hear them gaining on me. So I just stayed relaxed and held firm. Even though I could hear them, they never went past and I managed to stay ahead all the way to the finish to stop the clock at 7:32. Not only a PB on the single rep but also a PB on the average for the 3 reps, lowering it from 7:47 to 7:34.
4/3/07
Only had an hour on the program today. This is the shortest long run I can remember doing in a long time. It had the desired effect as the legs were still a little tender after yesterday's thrashing. I ran my 12km figure 8 course in just under 58 minutes for a very pleasant way to start the day.
Belinda ventured out again and ran 5.9km today with the leg getting stronger each day. As she is starting to pick the pace up a little, she is definitely feeling the drop in fitness that an enforced layoff brings. Despite this, she is absolutely thrilled to be running again.
5/3/07
Another light day with an easy half hour. Covered 6.3km in the allotted time and felt very cruisy.
6/3/07
We had 10 laps of Big Bertha on the menu today. After running 18:20 last time we did this session, I thought it would be nice if I could knock 2 seconds a lap off my last effort and finish in around 18 minutes. I was absolutely thrilled when I stopped the clock in 18 flat. It certainly feels great when you execute a plan so perfectly.
Belinda ran the 5.9km loop again and managed to run a bit quicker than Sunday, which shows the fitness is starting to come back quickly.
7/3/07
Another half hour on the program and again I knocked off 6.3km in the allotted time.
8/3/07
We had 3x2km reps on the menu today and I was hoping I could convert the improvements on Big Bertha into some speed on the flat. A few of the runners I chase missed the start of the first rep so I ran at a nice strong pace to finish the first rep in 7:42. The runners that missed the start of the first rep were back with us for the start of the 2nd with 1 minute less recovery. So I thought it would be a good idea to get the jump on them as I had a longer recovery. Off I went and got in front of them, expecting them to pass me not long after 1km but it never happened. I stayed ahead of them the whole way to finish in a new PB for a 2km rep of 7:29. Now that we all had the same recovery between the 2nd and 3rd rep, I was not expecting to be ahead of them in the final rep as that is when I am usually struggling to hang on. Again I got the jump on them but halfway through the 2nd km, I could hear them gaining on me. So I just stayed relaxed and held firm. Even though I could hear them, they never went past and I managed to stay ahead all the way to the finish to stop the clock at 7:32. Not only a PB on the single rep but also a PB on the average for the 3 reps, lowering it from 7:47 to 7:34.
