Wednesday: Hard run. 8km around home but it was hot and hilly and I was all over place. Not happy with this one at all. Only good thing was another few km to put in the bank.
Thursday: 8km easy run around home with pram. Much better feeling.
Friday: off
Saturday: 27km (thanks Tesso!) we got a bit lost on the short river loop so ended up doing another few km. It was all good and hours after the run I was glad we had done the extra distance. Though it was the hottest day I have ever run on in according to heat & humidity. Even though we started at 5am it seemed to be high on both counts. 3/4 of the way into the run I wrung out my socks and they were dripping with water. So squelching around the roads was not a fun experience but I got through it.
All up we did a decent pace for the conditions and I was really happy with this run.
Sunday / Monday: Rest days - not planned but due to travelling and drinking in Ballina it was necessary :)
Tuesday: Back at Pats. Session was 1min (30sec) x 4 then standing recovery. REPEAT. at the finish we did another 1min fast. I ran well and was happy with my pacing - which is what I was focusing on. I ran the cool down with Glenda and Matty so it seemed like a really long speed session. A great PCRG session and made me feel great all day.
Wednesday: OMG why do I do this??? Up early and out running. Did 19km in 5:05min/km pace. It was the Green Bridge loop home via West End (18.5km) plus a bit at the end. It was hard going and we were running fast. The course has some hills and inclines that make it interesting but also tax you when the weather is so hot and humid. I was really looking forward to finishing this run.
Thursday, January 29, 2009
Tuesday, January 20, 2009
PCRG - a struggle
Was busting to get out there and do some hard work today... Didn't quite work out that way.
I was running with the pram and due to the large number of people I ran at the back..however these people tend to be slower than what I am capable of so I was stuck with 2 choices:
Run past them and get amongst those running at my pace (possibly dodging legs with the pram)
Hang back and run conservatively
I did the second option but got shitty about it so turned around and did some hill work on my own. Tried to do 10 reps but I was only halfway through when Pat finished the session. He had a final 90sec out and 90sec back, not everyone was doing it so I was able to get someone (thanks Sara) to watch Billy whilst I did that leg. It was great and I wish it could have gone on longer (ha ha no I don't what am I saying!!!)
After the cooldown I was feeling good but a bit unsatisfied.
Next time I will just take the first option. If anyone complains I will reassess. Mostly the group is very understanding/accommodating with Billy and I but I am hearing more and more regulars complaining about the crowds at the Tuesday sessions. I guess that includes prams too heh!
I was running with the pram and due to the large number of people I ran at the back..however these people tend to be slower than what I am capable of so I was stuck with 2 choices:
Run past them and get amongst those running at my pace (possibly dodging legs with the pram)
Hang back and run conservatively
I did the second option but got shitty about it so turned around and did some hill work on my own. Tried to do 10 reps but I was only halfway through when Pat finished the session. He had a final 90sec out and 90sec back, not everyone was doing it so I was able to get someone (thanks Sara) to watch Billy whilst I did that leg. It was great and I wish it could have gone on longer (ha ha no I don't what am I saying!!!)
After the cooldown I was feeling good but a bit unsatisfied.
Next time I will just take the first option. If anyone complains I will reassess. Mostly the group is very understanding/accommodating with Billy and I but I am hearing more and more regulars complaining about the crowds at the Tuesday sessions. I guess that includes prams too heh!
Monday, January 19, 2009
Weekend Running
Saturday was a great run, we managed to get out early and do just over 4km before meeting back up with everyone at the Ship Inn.
All in all we finished after a couple of hours and completed 23km. It was extremely humid at the beginning of the run but I drank heaps and maintained my hydration which made me feel great for a change.
Sunday - BRRC 14k Club Champs.
I wasn't too keen to get out there again after the heat and distance yesterday but once I was running it all eased into place. We had to do 3 loops, 1 x 4km and 2 x 5km. I was feeling the pain of it all on the second loop but funny enough came good again in the final loop. Nothing like the smell of the finish line to motivate you!
After the run I felt really good and was glad I had got out there. I didn't do the time I wanted (was planning to go 5min/km) but I was still happy to finish without walking and feeling relatively good.
Monday - rest day. I feel great and am looking forward to speed work tomorrow. mmmm maybe I could have run faster yesterday..!!??
All in all we finished after a couple of hours and completed 23km. It was extremely humid at the beginning of the run but I drank heaps and maintained my hydration which made me feel great for a change.
Sunday - BRRC 14k Club Champs.
I wasn't too keen to get out there again after the heat and distance yesterday but once I was running it all eased into place. We had to do 3 loops, 1 x 4km and 2 x 5km. I was feeling the pain of it all on the second loop but funny enough came good again in the final loop. Nothing like the smell of the finish line to motivate you!
After the run I felt really good and was glad I had got out there. I didn't do the time I wanted (was planning to go 5min/km) but I was still happy to finish without walking and feeling relatively good.
Monday - rest day. I feel great and am looking forward to speed work tomorrow. mmmm maybe I could have run faster yesterday..!!??
Wednesday, January 14, 2009
Mid Week Murder
After skipping out on the PCRG run yesterday I felt guilty enough to motivate me to get out for a run in the arvo heat.
Managed 7.5km in 5:30min/km pace. I was happy because it was a very hilly run and I felt comfortable the whole way. No pressure and really enjoyed it. The body was still very sore from the massage though.
This morning I met up with the buddies at 5:15am for a 15km run. Good thing I had the garmin...we got to the turn around to find it was only 6.2km so we heading out further until it said 7.5km and then came home. All up 15km at 5:02min/km pace. I was pushing it the whole way, mostly because I was stiff and sore but also because I have not done much speed work so the run felt like I was in a 10km race most of the way!! I hung back and put the ipod on for 3 or 4 songs to get me motivated to finish strong (ie mute my heavy breathing from my ears).
Despite the hard run I am sitting at my desk feeling bloody wonderful and wondering why I even stopped running. I love this high and wish I could bottle it so I can remind myself in the middle of a long run.
NOTE: It was way cool in a 'runner' type of way to say to my work buddies this morning..."since you saw me yesterday I have run a half marathon..." Well I had to say something to explain why I am moving so slowly around the office!!!!!!
Managed 7.5km in 5:30min/km pace. I was happy because it was a very hilly run and I felt comfortable the whole way. No pressure and really enjoyed it. The body was still very sore from the massage though.
This morning I met up with the buddies at 5:15am for a 15km run. Good thing I had the garmin...we got to the turn around to find it was only 6.2km so we heading out further until it said 7.5km and then came home. All up 15km at 5:02min/km pace. I was pushing it the whole way, mostly because I was stiff and sore but also because I have not done much speed work so the run felt like I was in a 10km race most of the way!! I hung back and put the ipod on for 3 or 4 songs to get me motivated to finish strong (ie mute my heavy breathing from my ears).
Despite the hard run I am sitting at my desk feeling bloody wonderful and wondering why I even stopped running. I love this high and wish I could bottle it so I can remind myself in the middle of a long run.
NOTE: It was way cool in a 'runner' type of way to say to my work buddies this morning..."since you saw me yesterday I have run a half marathon..." Well I had to say something to explain why I am moving so slowly around the office!!!!!!
Tuesday, January 13, 2009
Weekend Running
Got my new Garmin 305 and took it out for a test drive on Saturday.
We did 18km in 5:17min/km pace. It was a good run. I kept feeling like needing to go to the toilet the whole way but I think it was the lack of good food the day before. Will try to fix that this week.
Sunday I raced at BRRC. It was a 10k - No Watch Run...arrgh. I had programmed the Garmin to do a 48:30 training run with me but with no watch allowed I decided to run at what was comfortable but faster than long run pace. I ended up with a time of 49:21 which I was disappointed with. I certainly am dreading how I am going to do a whole marathon at 4:55 pace..which is what I would love to do. But that was a secret so keep it to yourselves please :))))
After a rest day Monday this morning was supposed to be a PCRG speed session. However with Billy having food poisoning and being up all night..the rest of us have a mild case of it but nothing serious...I was not able to leave him with the kids. I will get out tonight to go for a run but it is never as motivating as Pats Group.
Been for a massage today with Bruno...geez Lousie that was tough. Feel like I have been hit by a train so running over the next two days will be just getting through the km with no focus on speed.
We did 18km in 5:17min/km pace. It was a good run. I kept feeling like needing to go to the toilet the whole way but I think it was the lack of good food the day before. Will try to fix that this week.
Sunday I raced at BRRC. It was a 10k - No Watch Run...arrgh. I had programmed the Garmin to do a 48:30 training run with me but with no watch allowed I decided to run at what was comfortable but faster than long run pace. I ended up with a time of 49:21 which I was disappointed with. I certainly am dreading how I am going to do a whole marathon at 4:55 pace..which is what I would love to do. But that was a secret so keep it to yourselves please :))))
After a rest day Monday this morning was supposed to be a PCRG speed session. However with Billy having food poisoning and being up all night..the rest of us have a mild case of it but nothing serious...I was not able to leave him with the kids. I will get out tonight to go for a run but it is never as motivating as Pats Group.
Been for a massage today with Bruno...geez Lousie that was tough. Feel like I have been hit by a train so running over the next two days will be just getting through the km with no focus on speed.
Thursday, January 08, 2009
9km PCRG Session
Second speed session in a week woohoo.
It felt great to be out there again. Just like I was a real runner :)
After the longer warmup we ran out along the floating boardwalk 2min (30sec walk) 2min (30sec walk) 2min stop.
Race back to the beginning but with only 6min on the clock and try to get to where you started from. It was a tough session, I guess you could go as hard as you wanted depending what you wanted to get out of it. I figured I was there for a reason and that was to get faster so fast I went. It was hard and I was no-where near where I would have been a couple of years ago....but I was working it. I know I won't be able to get to two PCRG speed sessions every week!
On the warm down coming home I ran with Tesso but I was struggling. The session started to really hit me and I just held on to the pace she was running.I couldn't talk so just kept nodding as we went along.
Right now....I feel great and very much alive.
It felt great to be out there again. Just like I was a real runner :)
After the longer warmup we ran out along the floating boardwalk 2min (30sec walk) 2min (30sec walk) 2min stop.
Race back to the beginning but with only 6min on the clock and try to get to where you started from. It was a tough session, I guess you could go as hard as you wanted depending what you wanted to get out of it. I figured I was there for a reason and that was to get faster so fast I went. It was hard and I was no-where near where I would have been a couple of years ago....but I was working it. I know I won't be able to get to two PCRG speed sessions every week!
On the warm down coming home I ran with Tesso but I was struggling. The session started to really hit me and I just held on to the pace she was running.I couldn't talk so just kept nodding as we went along.
Right now....I feel great and very much alive.
Wednesday, January 07, 2009
8km - PCRG
Speed session in the gardens. Worked my butt off. It was hills hills and more hills...but I loved it. I really like hill work.
The recovery on the downhills were VERY welcome but still I loved being able to do something that was pushing me to my limits. Even better was having others to run with to chase and motivate me when the going got tough.
The recovery on the downhills were VERY welcome but still I loved being able to do something that was pushing me to my limits. Even better was having others to run with to chase and motivate me when the going got tough.
Monday, January 05, 2009
Happy New Year: 2009
Time to get serious and that means blogging. I always train better when I have to record what it is I actually do!
Lets just so the past few months have been erratic in my training. Whilst I have continued to run weekly, it has been hit and miss. Some weeks I trained 6 days. Other weeks just once. Not really the best for someone trying to get back into a habit and get focussed.
This year the goals are:
Canberra Marathon - complete it in one piece
Brisbane Marathon - sub 3:20
Gold Coast Half - sub 1:35
I would honestly be happy if I just got through this year with no injuries and being able to run regularly with at least one PCRG session each week, and a decent long run.
Currently here is a summary of where I am at now for the record:
Long run - 2hrs comfortably but suffering with heat a bit. Enjoy the long runs but love stopping for water every 20mins for a few sec!!
Can't handle Gu or anything in the stomach so must do some runs with that in mind.
No speed whatsoever. Can't really run fast anymore. Working on this by getting to more speed sessions and slowly building it up. Don't have time to build mileage and speed seperately if I want to run a sub 3:20 later this year....so throwing both into the mix...in a reasonable manner.
Love running with my buddies on the weekend so that will be my main run each week.
Have goals for the time trials on the first Tuesday of each month but I'll keep them secret for now.
Have done training program for Canberra to get me across the line. Will note down here what I manage to achieve each week.
Hope everyone has a great year of running and training and meets their goals and expectations...see you out there on the road.
Lets just so the past few months have been erratic in my training. Whilst I have continued to run weekly, it has been hit and miss. Some weeks I trained 6 days. Other weeks just once. Not really the best for someone trying to get back into a habit and get focussed.
This year the goals are:
Canberra Marathon - complete it in one piece
Brisbane Marathon - sub 3:20
Gold Coast Half - sub 1:35
I would honestly be happy if I just got through this year with no injuries and being able to run regularly with at least one PCRG session each week, and a decent long run.
Currently here is a summary of where I am at now for the record:
Long run - 2hrs comfortably but suffering with heat a bit. Enjoy the long runs but love stopping for water every 20mins for a few sec!!
Can't handle Gu or anything in the stomach so must do some runs with that in mind.
No speed whatsoever. Can't really run fast anymore. Working on this by getting to more speed sessions and slowly building it up. Don't have time to build mileage and speed seperately if I want to run a sub 3:20 later this year....so throwing both into the mix...in a reasonable manner.
Love running with my buddies on the weekend so that will be my main run each week.
Have goals for the time trials on the first Tuesday of each month but I'll keep them secret for now.
Have done training program for Canberra to get me across the line. Will note down here what I manage to achieve each week.
Hope everyone has a great year of running and training and meets their goals and expectations...see you out there on the road.
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