Sunday, March 18, 2007
The week after 6 Foot
11/3/07
The hip flexors were a bit stiff to begin with but started to stretch out in the first couple of kms. Only had a half hour on the program so was happy to cover 6.2km for an average under 5 min/km.
12/3/07
I had an hour on the program today so I ran my 12km figure 8 course in 59 and a half minutes. Hip flexors weren't stiff today but the stiffness worked itself south and the quads were feeling it today.
13/3/07
We had a 4 laps of the lake time trial. The last time we did this, I ran it in 23:01 and I knew I wasn't going to get close to that. Still, I had more speed than I expected and was quite surprised to pull out a 23:23. A very satisfying run.
14/3/07
Another hour on the program so another run around my 12km figure 8 course in 4 seconds slower than Monday's run.
15/3/07
5km of fartlek today. The niggles were heading further south and today I had a niggle at the top of my right foot leading into the ankle. It didn't hamper my running and I felt quite good on the warm up and drills. So when we started, I decided to sit in behind Cindy, Sean's wife who I had been running around in the sessions before 6 Foot. We were really moving on the efforts and I wasn't surprised to see the Garmin hit a speed of 3 mins/km at one stage as I felt I was floating across the ground. The first couple of kms were around the 3:50 mark but we started to take it a bit easier on the floats but still kept them to around the 4:00 mark. I was pleasantly surprised to finish the 5km of fartlek in 19:47, which was only 9 seconds slower than the 5km I ran at the Bay a month before.
16/3/07
Belinda had been doing a few runs on her own this week and as I had a half hour on the program, I decided to run an easy 6km with her. It felt great to be running with her again and apart from a few grumbles from the calf and other niggles, she is progressing well.
17/3/07
Another hour on the program and another 12km around my figure 8 course. I ran it a minute quicker than the last couple of times I ran it earlier in the week.
18/3/07
As I had 90 minutes on the program, I decided to head down to Coogee for 18km. Even though it was quite humid, I was moving quite well. So well that the hills on this run did not slow my average to over 5 mins/km. I got home with a couple of minutes to spare so decided to do a bit extra and ended up covering 18.55km in the 90 minutes for an average pace of 4:51/km.
Belinda ran for an hour today and was pleased that her calf was quiet today and didn't grumble as much.
The hip flexors were a bit stiff to begin with but started to stretch out in the first couple of kms. Only had a half hour on the program so was happy to cover 6.2km for an average under 5 min/km.
12/3/07
I had an hour on the program today so I ran my 12km figure 8 course in 59 and a half minutes. Hip flexors weren't stiff today but the stiffness worked itself south and the quads were feeling it today.
13/3/07
We had a 4 laps of the lake time trial. The last time we did this, I ran it in 23:01 and I knew I wasn't going to get close to that. Still, I had more speed than I expected and was quite surprised to pull out a 23:23. A very satisfying run.
14/3/07
Another hour on the program so another run around my 12km figure 8 course in 4 seconds slower than Monday's run.
15/3/07
5km of fartlek today. The niggles were heading further south and today I had a niggle at the top of my right foot leading into the ankle. It didn't hamper my running and I felt quite good on the warm up and drills. So when we started, I decided to sit in behind Cindy, Sean's wife who I had been running around in the sessions before 6 Foot. We were really moving on the efforts and I wasn't surprised to see the Garmin hit a speed of 3 mins/km at one stage as I felt I was floating across the ground. The first couple of kms were around the 3:50 mark but we started to take it a bit easier on the floats but still kept them to around the 4:00 mark. I was pleasantly surprised to finish the 5km of fartlek in 19:47, which was only 9 seconds slower than the 5km I ran at the Bay a month before.
16/3/07
Belinda had been doing a few runs on her own this week and as I had a half hour on the program, I decided to run an easy 6km with her. It felt great to be running with her again and apart from a few grumbles from the calf and other niggles, she is progressing well.
17/3/07
Another hour on the program and another 12km around my figure 8 course. I ran it a minute quicker than the last couple of times I ran it earlier in the week.
18/3/07
As I had 90 minutes on the program, I decided to head down to Coogee for 18km. Even though it was quite humid, I was moving quite well. So well that the hills on this run did not slow my average to over 5 mins/km. I got home with a couple of minutes to spare so decided to do a bit extra and ended up covering 18.55km in the 90 minutes for an average pace of 4:51/km.
Belinda ran for an hour today and was pleased that her calf was quiet today and didn't grumble as much.
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That's quite a week, it being straight after 6'. You are running so incredibly well Horrie. You just seem to be going from strength to strength.
I am glad to hear the Belinda is on the mend. She must be so glad to be back out there again.
I am glad to hear the Belinda is on the mend. She must be so glad to be back out there again.
You are both inspire me - you are so strong.
Can't tell you how pleased I am to hear that Belinda's back on the road again, yah!!
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Can't tell you how pleased I am to hear that Belinda's back on the road again, yah!!
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