Saturday, April 21, 2007
Rolling along
17/4/07
Headed off to SWEAT feeling pretty good. During the drills and warmup, Sean commented how fresh I looked and I told him I felt fresh. So we decided I would run the planned session of 3 laps of the lake followed by a 6 minute jog recovery and then a 1 lap belter. So I headed out behind Sean's wife Cindy but soon realised that she was more full of beans than I was so I backed off and finished the 3 laps in 17:01 at an average of just below 4 min/km. I was very happy with this and it might have even been a PB for 3 laps. Ambled around for 6 minutes while we waited for everybody to finish their laps and then it was time to lift the turnover and see what the legs had left. Knowing I only had 1 lap was good mentally as I knew I could hold a faster pace for the 1 lap. The end result was 5:20 at an average of 3:44/km so the legs still had a little bit of juice left in them.
18/4/07
As I was feeling good, I decided to run my 12km figure 8 loop. Legs responded well and the end result was a tick over 58 minutes at an average of 4:50/km.
19/4/07
Back to SWEAT and there were 7 Wild Wallys on the menu for anybody interested. Blue Dog and Virtual were both there today so GBH were reunited for the first time in a while. I cruised the first one and just sat in behind Cindy and ran it comfortably before upping the tempo for the last 6. Highlights of the session were the consistency I ran the reps in and having some great battles with Virtual on rep 5 and Pres on the final one.
Splits were 2:38, 2:34, 2:32, 2:31, 2:31, 2:34 and 2:31.
20/4/07
Had the usual half hour recovery run on the menu today so a pleasant 6.4km at an average of 4:42/km.
21/4/07
Another hour on the program so another run around my 12km figure 8 course. A few minor niggles were not present after a pleasant sleep in and a later run. Found myself running quite freely with the stride open so found myself running at 4:40/km. It felt good so I just went with the flow to finish the run in a tick under 56 minutes. Looking forward to my 6th SMC Half tomorrow, which will mark my final run of the series.
Headed off to SWEAT feeling pretty good. During the drills and warmup, Sean commented how fresh I looked and I told him I felt fresh. So we decided I would run the planned session of 3 laps of the lake followed by a 6 minute jog recovery and then a 1 lap belter. So I headed out behind Sean's wife Cindy but soon realised that she was more full of beans than I was so I backed off and finished the 3 laps in 17:01 at an average of just below 4 min/km. I was very happy with this and it might have even been a PB for 3 laps. Ambled around for 6 minutes while we waited for everybody to finish their laps and then it was time to lift the turnover and see what the legs had left. Knowing I only had 1 lap was good mentally as I knew I could hold a faster pace for the 1 lap. The end result was 5:20 at an average of 3:44/km so the legs still had a little bit of juice left in them.
18/4/07
As I was feeling good, I decided to run my 12km figure 8 loop. Legs responded well and the end result was a tick over 58 minutes at an average of 4:50/km.
19/4/07
Back to SWEAT and there were 7 Wild Wallys on the menu for anybody interested. Blue Dog and Virtual were both there today so GBH were reunited for the first time in a while. I cruised the first one and just sat in behind Cindy and ran it comfortably before upping the tempo for the last 6. Highlights of the session were the consistency I ran the reps in and having some great battles with Virtual on rep 5 and Pres on the final one.
Splits were 2:38, 2:34, 2:32, 2:31, 2:31, 2:34 and 2:31.
20/4/07
Had the usual half hour recovery run on the menu today so a pleasant 6.4km at an average of 4:42/km.
21/4/07
Another hour on the program so another run around my 12km figure 8 course. A few minor niggles were not present after a pleasant sleep in and a later run. Found myself running quite freely with the stride open so found myself running at 4:40/km. It felt good so I just went with the flow to finish the run in a tick under 56 minutes. Looking forward to my 6th SMC Half tomorrow, which will mark my final run of the series.
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Last weekend I should've given you a massive Chinese Burn and not stopped until you told me the secret of how you recover so well.
You make 3:45 marathons look like a walk in the park. Some good training there Horrie. Incredible recovery. Good luck for the half.
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