Tuesday, August 31, 2010

Planned run 6 x 500 metres 1:30 recovery

Date: 31 Aug 2010
Time: 19:54 min
Distance: 3.29 km


Quite pleased with this run. I did not feel too bad at all. Maintained pace reasonably well, 4 reps under 3:40 pace, and two over 3:40 pace.

Planned run 3 hours

Date: 29 Aug 2010
Time: 2:43:01 min
Distance: 30.95 km


I set out to try and run 5:20 pace for the first 1hr, 5:10 for the second and 5:00 flat for the last hour. I did that mostly until about 2hr15 point, where fatigue hit me. I struggled for another 30 minutes, and stopped on a small hill that killed me. Not impressed with stopping, but I was pretty wrecked at that stage.

SO my next 3hr run I plan to go out super slow for the first 1hr, at 5:30 pace, build to 5:20 at second hour, and hopefully finish without a fade. I really want that as milestone in my longer runs. I have never finished a 3hr run faster than I started, I have consistently faded at the end, and I want to eliminate that.

Friday, August 27, 2010

Planned run 50 minutes

Date: 27 Aug 2010
Time: 54:05 min
Distance: 11.72 km


Reasonably fast run this morning. I alternated a fasting pace every second 1km lap, and finished the last 2km easing off on the small hills this routes takes me to.

This week the total distance is 69.24km, the second highest I have ever done. And it seems I did it relatively easily this time, no-where near as fatigued as my last big week 06/05/2010. That was the week of the marathon too !!

Anyway I am very pleased with the way things are going now. The 3hr run on SUnday is going to be difficult, but I have to do it sensibly, slow and steady.

Wednesday, August 25, 2010

Planned run 1hr30

Date: 25 Aug 2010
Time: 1:30:05 min
Distance: 18.23 km


Good mid week long run. The mileage is stacking up and I am beginning to feel it. It seems the niggling injuries are getting better. Heels were much better this AM, and back , right foot were completely ok.

The pace was reasonable too. I was trying to negative split but the legs just would not do it in the second half. I managed to do an almost exactly even split. There was a headwind on the way back and a couple of little hills, so I did ok.

Tuesday, August 24, 2010

Planned run 50 minutes

Date: 24 Aug 2010
Time: 51:54 min
Distance: 11.23 km

Planned run 50 minutes

Pretty good run considering I am a little fatigued by the 2hr25 on Sunday. I ran fastish at the beginning, and eased a little just before halway. After th turn around, I put in a faster lap of 4:10 then cruised for the rest o the run. Pace was fast for a training run.

Sunday, August 22, 2010

Planned run 2hr10 - did 2hr25

Date: 22 Aug 2010
Time: 2:25:30 min
Distance: 28.06 km


I seem to be back on rack now. I have had a couple of injuries in the last few months, and they have compromised my training a little. Last weekend I should have done a 3hr run, but pulled up at 2hrs as a precaution. My right foot was beginning to hurt. I had an easy week, a 3km TT and a 1hr10 mid week run. I skipped the speed session ( 10x30second) Friday as I was too shagged.

Today the right foot was no problem at all. And all other niggles were no problem, so that is a good thing. In the run, I tried to stay at around 5:10 pace for the irst 1hr30, and did that ok. Then I picked up the pace and did 6 sub 5min km's in a row (5 of those were sub 4:50min/km). I slowed again to an easy pace at the 2 hour mark and cruised for the last 25 minutes.

I did fade in the last ouple of km's, but not too badly. I thing that if I had stuck to a 5:10 pace for the first two hours I would have been pretty fresh at the end. My first 3hr run in th lead up to the Memlbourne Marathon is next week. I will take that one really slow, 5:10-5:15 pace, and if I am able to I will try to put some sub 5min/km speed in the last few kms. Based on how I felt today that is unlikely ;)

Wednesday, August 18, 2010

Planned run 1hr10

Date: 18 Aug 2010
Time: 1:11:04 min
Distance: 15.25 km


A really good comfortable mid week long run. If I can do this consistently until the October 10 race I will be in great shape.

I am now convinced that shoes are the problem with my right foot. No hint of a problem in this run, using an old pair of Brooks Infinity's I have.

The pace for this run was quite brisk, and I slowed significantly at the end. I don't want to puh too hard.

Tuesday, August 17, 2010

Planned run 3km TT

Date: 17 Aug 2010
Time: 12:09 min
Distance: 3.01 km


Weird watch data, but pretty sure I managed a sub 12min for 3km. I am reasonably happy with the pace. But the important thing is that the run should benefit the training and race I am aiming for.

The problem with my right foot seems to be caused by my old shoes. A different pair tonight worked ok and no pain. SO I will get to a shop and get a new pair.

Sunday, August 15, 2010

Date: 15 Aug 2010
Time: 1:57:25 min
Distance: 22.66 km


Pretty good run despite the fact I pulled up at 2 hours instead of the full 3 I had planned. Right foot felt sore, and I did not want to risk damage.

Will get it looked at and may have to get a new shoe. The problem is present when running on paths that are sloping down to my left in direction of run. Run on an opposite slope and it is quite ok. Weird.

Friday, August 13, 2010

Planned run 6 x 1km with 1:30 recovery

Date: 13 Aug 2010
Time: 51:40 min
Distance: 10.40 km


Could have sworn I had set the watch to do 6 reps but it turned out I did 5 only. Oops!! A reasonably good run considering the injury problems I have had recently and the time off. I don't have the speed that I had in the lead up to my marathon on July 5, and a few weeks after it.

I am back to running and don't seem to hav any problems, back is ok and right foot is fine. The left knee that was a problem for a long time is now good. Heels are still troubling me, but I suspect running has little to do with it.

I have a 3hr run this Sunday, and I will take that SLOW. THere has not been a good build up to the distance at all, so slow is better.

Planned run 1hr10

Date: 11 August 2010
Time: 1:11:05 min
Distance: 14.42 km


Finally got to do a distance run after the series of injuries that stopped me running. First my back - recovered really well - and then my right foot. That is all good now too. But I am very cautious of the two problems.

Planned run 8 x 500m with 30 second rest

Date: 10 August 2010
Time: 17:45 min
Distance: 3.93 km


First run back after 7 days off to allow right foot to get better. It seems ok now. Run was not too good, I felt a bit soft and could not hold the pace. I stopped after 7 and ran home slowly.

Good to be back running though.

Thursday, August 12, 2010

Test from Androblogger

A big test comment

I have a new Android based Mobile Phone now, and have tested a free AndroBlogger app that allows posts to blogger from the phone. Not a very flexible tool, but may be useful for short posts.

I tried another app, blogaway. It falls over when I try to edit posts. I tried the new beta. It falls over when I try to access this blog to read it..

Looks like blogging via an Android Phone is not viable right now.

Meanwhile I have done a couple of runs since my last post and injuries are all good for now. Will update with run details soonish.

Wednesday, August 4, 2010

Missing some scheduled runs due to injury - Again !!

I have missed my Sunday long run 2hr30 on 1 August. I took off to do the run, feeling quite ok. Was walking to warm up a little, and felt a twinge on my right foot, outside on the sole of the foot, in fleshy part. It did not feel bad, so I took off to run. The pain from it just got worse and worse the further I went.

I pulled up in a bit of pain after about 18 minutes, and limped home. It was actually quite bad, had to walk on the ball of the foot to avoid the pain.

SO I decided right there that I need a week off. No running until Sunday 8th August. I am rather frustrated but it has to happen. I will try to do an easy 2hr run Sunday. Meanwhile I am doing gym work. Tuesday I did a good weights and cross trainer session. 30 minutes on it.

I will do a long session on Thursday.