Monday, August 31, 2009

Planned run 1 hour 50 minutes

Date: Sun, Aug 30, 2009 3:17 PM
Avg Pace: 5:30mn/km
Distance: about 24km

Went to a friends birthday party the night before this run, we stayed out at Mt Tamborine. The place we stayed at also had a wedding - The people attending were classic toe rag inconsiderate scum of the earth. They were out and about screaming at 4AM, and smashed the accomodation supplied furniture. So I had little to no sleep.

I also had beer again the night before this run, but I was well mannered and considerate, and made no noise. Anyway as a result, I had lower energy and was very fatigued. My legs felt good though.

I went out slowly, and maintained that pace for the whole run. The watch ran out of battery so stopped recording at 14km's or so. I estimate I did in excess of 2hours instead of 1hr 50min, and ending up doing about 24km.

I really wanted to get a big long run in before the half marathon on 19 September, as I am tapering from now on with longs runs getting shorter each week - 1hour 40, 1 hour 30 and a 1 hour 20 the week before the HM.

Writing this the next day I am still a little fatigued, and thankful I have a rest day today. These last three days have been quite tough, and I did not help myself by boozing far too much. I am off booze until the HM on 19 September, so I hope to see some gains in energy, and improvments in training from now until the race.

Planned run 50 minutes

Date: Sat, Aug 29, 2009 8:01 AM
Avg Pace: 05:07 min/km
Distance: 9.84 km

Did this run just a little over 12 hours after the 5x1km speed I did last night. So I was a little fatigued. I also had more beer last night!! I deliberately went for a slower pace, and managed to do around 5min/km. This was one of the slowest 50 miunte runs I have done since I began recording them - it is th first time in a recorded 50 minute run that I did not do 10km's distance. I did stop regularly for water though which slowed me down a lot.

Planned run 5x1km speed with 1:30 standing rest

Date: Fri, Aug 28, 2009 6:59 PM
Avg Pace: meh
Distance: 5.40 km

I was slightly hungover on this day, after having a few beers the night before with a friend that was visiting from Sydney. So my energy levels were not very high. Began quite ok, and hit a good pace of just under 4mn/km. The next was good, but faded badly and ended up doing around 4:20min/km for the last three.

Thursday, August 27, 2009

Planned run 40 minutes

Date: Wed, Aug 26, 2009 6:40 PM
Avg Pace: 04:40 min/km
Distance: 8.52 km

Went out fast in this run, did not really intend to do that. Just felt right at the time. I made an effort to slow on the return lap. Ended up doing the fastest average speed ever for a training run.

To put it in perspective, the fastest average for a distance run I have ever done was in the Gold Coast Half Marathon I did on July 5th 2009. I did 4:40, and have not matched that pace in a training run until this.

I was quite sore from a combination of the Sunday 18.77km run and the 8x500 metre speed session I did the day before this run. Also, lungs are getting there, estimate 90% of capacity now since the flu I had a few weeks ago. Considering I am not at all fresh and I still have a minor cough it is a great pace. I think I have the ability to do a genuine 4:30 pace for 8 and 10km distance if I taper and rest a day or two. Possibly even faster looking at the fact that I averaged under 4:30 pace for the first 4km's of this run, and forced myself to slow down.

It looks like the speed sessions I have been doing are paying off quite well. I need to keep up the schedule and push hard in a race to see what I am able to do. Next race is Mooloolaba HM, and then a 10km in Brisbane Oct 11. Then a 10km run at Byron Bay Oct 25th. I expect personal best times in all three judging from progress recently..

Planned run 8x500 metres with 1 minute standing recovery

Date: Tue, Aug 25, 2009 5:57 PM
Avg Pace: blah
Distance: 4km

Last rep:

Not a very fast session, I am supposed to be aiming for 3 min 20 pace, but only managed 3:36 fastest with pace slowing to the last one at about 4min exactly.

My lungs were at maybe 80% for this run, and I was sore from the 18.77km I did on the previous Sunday ( only one day rest ) so all up it is not too bad.

Tuesday, August 25, 2009

Planned run 1 hour 40 minutes

Date: Sun, Aug 23, 2009 5:24 PM
Avg Pace: 05:06 min/km
Distance: 18.77 km

Quite a hard run, fatigue in legs hit me in the last few kilometres. My lungs are now a whole lot better, heart rate almost down to normal, and I was able to take the hills at the beginning of the run quite fast.

As I said in an earlier post, I think the first thing to go when you are unable to run is endurance, and so my long run has suffered. Hopefully I will get all my long runs in before the next Half Marathon on September 19 and be in good enough condition to give it a good shot.

I have lots of speed runs to do this week, starting with and 8 x 500 metres with 1 min recovery. I am aiming for 3 min 30 sec pace, but based on past efforts I am likely to go at 30.40 . Realy hot afternoon at the moment too.

Friday, August 21, 2009

Date: Fri, Aug 21, 2009 6:10 AM
Avg Pace: 04:50 min/km
Distance: 8.27 km

Marginally better run today. Lungs are at maybe 65% now. Heart rate is slightly lower compared to the two previous runs, yet the pace is almost identical. This is a sure sign that I am recovering, so I am very pleased about that.

I was thinking that if I was running too soon after being ill with flu, I would probably get worse as the runs stack up. But I am improving gradually so I think it is the right thing to do to run at this stage of recovery.

I have the weekly long run in two days, it is a 1hr 40min. I will see how I feel in the run and decide if I should pull up early or do the full time. I feel it is likely I will be marginally better again and may do the full distance.

Thursday, August 20, 2009

Planned run 50 minutes

Date: Wed, Aug 19, 2009 6:25 PM
Avg Pace: 04:53 min/km
Distance: 8.45 km

Planned to do 50 minutes, but pulled up because I felt crap at 41 minutes. Pace was even at about 4:50/km. I am a little concerned that I am running and still unwell. A sure sign of the stress is the elevated heart rate, getting to around 168-170. Compared to previous runs of same distance and pace, it is much higher than usual. I assume that I am having trouble breathing and getting oxygen thus heart rate increased to compensate.

Anyway, I have a rest day today (thursday) so hopefully will get another chance to recover before the next run. I rate myself at about 55% to 60% still for lungs. Legs are in good shape, although I have DOMS ( delayed onset muscle soreness ) caused by 11 days with no activity and suddenly running again. It is not too bad at all.

I am really looking forward to full recovery after the flu. I am still undecided whether getting back into running now is a good idea or not considering my health. I feel that my chest and head is clearer as a result of running, I am not distinctly feeling worse because of the running, so it must be doing good :) Just that the conventional wisdom says that you should never run while sick..

I have a 40min run Friday and a 1hr 40 on Sunday, spaced out with rest days in between, hopefully that is enough to recover some more. Been dosing up on vit C, taking the anti-biotics, and supplementing with pro-biotics.

Wednesday, August 19, 2009

Planned run 40 minutes

Date: Tue, Aug 18, 2009 6:36 PM
Avg Pace: 04:50 min/km
Distance: 8.25 km

First run after being ill for 11-12 days. Still full of mucous (yuck) and have a bad cough, but feel reasonably well. My legs feel quite good, the rest of me at about 55-60% capacity. I think I am faster now, just need to get over this completely and get a decent 8 or 10km run in to prove it.

In this run I struggled with breathing, coughing and gurgling along the way. I got to beyond 4km in about 19 minutes 30 seconds, stopped and blew my nose ( heh ) then did the return leg. A pretty good pace overall, considering my condition. I did a copule of sub 4:40's and did that pretty easily.

I am much relieved to have managed a run after all this time, I was anxious about losing condition. I do feel like I have lost long distance endurance a bit, but still retained the speed. Yet another piece of knowledge to file away - It looks like endurance is the first thing to drop off when taking an extended break like this, with speed potential remaining.

I have a 50 minute run again tonight, and a 40 on Friday. Luckily I rejoined my schedule in an easy week - reduced workload and no speed runs. The only risky thing is I have a long 1 hour 40 min run this Sunday. Being ill, I missed two of my weekly long runs, in which I was building from 1hour 20 to 1hour 30. I am effectively jumping from 1hour 20 long runs to a 1 hour 40. I have done such a duration before of course, so it should not be too bad. I might just do a flat terain run this week.

Only 4 weeks till my next race, the Mooloolaba Half Marathon. I have entered the race as well as booked accomodation. Looking forward to it.

Monday, August 17, 2009

Sick from Thursday 6 August to Monday 17

I have been ill since Thursday 6 August. Got flu like symptoms, felt like I was getting over it after 3 days or so. But I ended up getting Bronchitis or something like that.

This is terribly frustrating. I missed 2 long runs and a good speed week last week. I look at the positives - I got to rest my bones and joints, so I should be pretty fresh. I took a nice long walk with Christine yesterday ( Sunday 16 ) and got to move some blood around. I am on anti-biotics and they seem to be helping a lot.

I plan to resume my training schedule this week, with the following:

Monday REST
Tuesday 40 min run
Wednesday 50 min run
Thursday REST
Friday 40 min run
Saturday REST
Sunday 1 hr 40 min run

This should be a good light work load compared to previous weeks, so I am lucky I hit my schedule at this point after a week off. The only concern will be the long run on Sunday, hopefully it won't be too big a jump in distance.

It feels realy good to be recovering from this illness, I am breathing freely for the first time in a week. I feel good for the first time in over a week!!

Thursday, August 6, 2009

Date: Thu, Aug 6, 2009 6:59 AM
Avg Pace: 04:33 min/km
Distance: 2.2 km

This is a interval run, 30 seconds at speed follwoed by 30 second jog to recover, 10 repetitions. The average speed included the recovery jog pace so does not really indicate the speed in each 30 sec session. The summary of the session - First column is the overall distance in km's, the next is the average speed for the 30 seconds, the next is the max speed reached in that 30 second session, the average heart rate and the max heart rate. :

0.14 03:30 03:18 140 150 *
0.09 05:16 03:32 146 151
0.14 03:30 03:19 150 156 *
0.09 05:42 03:40 153 156
0.15 03:24 03:15 155 160 *
0.08 05:54 03:20 156 161
0.15 03:20 03:08 156 162 *
0.08 06:14 03:17 157 162
0.14 03:29 03:18 157 161 *
0.07 07:16 03:38 156 161
0.15 03:20 03:10 157 163 *
0.07 07:01 03:32 159 163
0.15 03:23 03:08 159 164 *
0.07 07:07 03:24 159 165
0.15 03:26 03:05 158 163 *
0.07 06:50 03:34 160 163
0.14 03:34 03:14 158 163 *
0.07 07:35 03:53 157 164
0.16 03:12 02:54 161 169 *
0.06 08:04 03:29 164 169

The speed laps are marked with '*'. I did better than 3:30 for all the speed sessions, apart from the second last one where I did 3:34. So I was reasonably consistent. The recovery laps were far too slow, I should be doing at least 5:30 there. I also notice the heart rate never got above 169. The theoretical 'heart rate MAX' for a man my age is 220-age which works out to about 177.

For one 30 second session my heart rate reached %95 of my theoretical maximum. The average over the all sessions was only 157. So I think I have some room to push harder.

What I take away from this is that I am not that fast yet, and I have a lot of work to do. I do possess inherent speed and can go fast, I just need to actually do it!!, and 3minutes flat in each 30 second speed session is possible.

Wednesday, August 5, 2009

Planned run 50 minutes

Date: Wed, Aug 5, 2009 6:08 AM
Avg Pace: 04:48 min/km
Distance: 10.35 km

Felt quite sore all the way on this run, muscles were burning early on. I felt really good aerobically though, it felt quite easy in general. I was held up a train crossing for about 40 seconds, so the average speed would be a little faster than the 4:48 the watch showed. Quite a fast pace considering I am not fresh.

The TT seems to be coaching me into running faster. No injuries at all to worry about at the moment.

Tuesday, August 4, 2009

3km Time Trial

Date: Tue, Aug 4, 2009 6:50 AM
Avg Pace: 04:04 min/km
Distance: 3.00 km

This is the first scheduled 3km TT I have done. Follows my unscheduled 3km TT's I did about two weeks ago. I have done a time 24 seconds faster this week. I have certainly gained some speed in just two weeks, which is very pleasing.

Also, following last weeks work load, I had slightly sore knees yesterday, and the rest over night has resolved that completely. It looks like I _just_ managed the work load, so I feel I can handle it sustained over a few more weeks.

Ultimately I aim to be able to do 4min/km sustained for 10km's, so I still have a way to go. I have a nice 50min run to do tomorrow.

Monday, August 3, 2009

Week reeport ending Sunday 2nd August

Date: Mon 27 July to Sun, Aug 2, 2009
Count: 6 activities
Distance: 49.12 km
Time: 04:00:39 hh:mm:ss
Elevation Gain: 1,233 m
Avg Speed: 12.2 km/h
Avg Heart Rate: 151 bpm
Calories: 4,021 C
Avg Distance: 8.19 km

This compared to last week:

Date: Mon 20 July to Sun, July 26, 2009
Count: 6 activities
Distance: 34.24 km
Time: 02:52:28 hh:mm:ss
Elevation Gain: 1,385 m
Avg Speed: 11.9 km/h
Avg Heart Rate: --
Calories: 2,814 C
Avg Distance: 5.71 km

I will occasionally record a weekly summary of activities here, just to get a picture of what is going on. This week just passed is a step up in overall distance for me, and also an increase in the frequency of runs. I ran 5 out of the 7 days, and did 49km's this week, compared to 34km and 4 days in the week before.

I feel ok after the increased workload, and today's rest Monday rest is going to help a lot. No specific injuries at all. Knees are a little sore, both of them. It feels like soft tissue soreness, on inside of knee, around where hamstring attaches I think. I have had this soreness before, and is nothing bad.

Sunday, August 2, 2009

Planned run 80 minutes

Date: Sun, Aug 2, 2009 4:52 PM
Avg Pace: 04:56 min/km
Distance: 16.04 km

I felt quite good today, my energy was up compared to the last few days, and a felt aerobically good. BUT my legs were simply not up to the task, they felt heavy, and burning really early on in the run. Also, for the first 5 or 6km I ran on grass as much as possible - About 80% of the first 6km I estimate, which helps to slow me down a little.

After doing a 5min/km plus pace for the first 9km, I decided to increase the pace for a few km's. I tried to increase to 4:50, and managed to do 4:52. The next km, I increased again, trying to do 4:40 - but did 4:47. I tried to hold that for the next 1km, and did 4:44. THEN I decided to go for a 4:30 pace - I managed to do exactly 4:30, and 4:33 for the next 2km.

It is great to be able to pace so precisely in the 13th and 14 km of a 16km run, I think it is a good sign. I actually felt aerobically good while doing the 4:30 pace but my legs were not too good. So I think a sustained 4:30 pace in a race when I am fresh is quite doable.

Saturday, August 1, 2009

Planned run 40 minutes

Date: Sat, Aug 1, 2009 9:16 AM
Avg Pace: 04:51 min/km
Distance: 8.27 km

Again the work load from this week has lead me to feel quite tired. I am hoping that my body will adapt some time soon, so I can handle it better. I have a 1 hour 20min run tomorrow, which is likely to be quite difficult. I will have to go easy I think.

Planned run 15 minutes effort

Date: Fri, Jul 31, 2009 7:05 AM
Avg Pace: 04:13
Distance: 3.55km

The workload from this weeks running has lead to me being very tired. I did this 15 minute effort at a reasonable speed but I stopped at the half way point for 1 minute.