Saturday, August 25, 2012

Holidays - took 11 days off no running

Probably not the best thing to have done but I took 11 days off from running and I have been on 3 weeks holiday from work. Back to work Monday next week 27 August..

We had a big party on 11 August for Christine's birthday that was fun. And we had to clean the house and prep for the party, and that flattened me physically it was a huge amount of work. It was a big party and I took a few days to recover from the hang over too!

We went and stayed at Cooroy for the weekend, and saw Sarah Blasko at Pomona on the Saturday. My first run was on the Noosa Trails on the  Cooroy to Pomona track. I did not have my watch so I took phone with GPS and Garmin sports tracker software. The GPS would not lock on so no data recorded, ran it on Audust 18 2012 about 4km out and 4km back. It was fun and I felt I had not lost much fitness.

The next run I did was back in Brisbane, I attempted to run across the Gateway Bridge 4 times, only managed just short of three times. It was really tough - I have been pretty much been avoiding hills in my training up until the hill repeats I did on 7 August. The Gatway Bridge run set me up for some real fatigue for the rest of the week.

I did a 10km run really sore the next day, 20 August. It was tough, and I feel that muscle condition in legs was what I lost mostly during the 11 days off. I feel aerobically ok and can hold speed as well as I have in recent times.

The next run was a 14km slow - Again it was tough due to the fatigue I had accumulated from the Gateway Bridge run but it was a good one.

Since I was so rough the next run was short at 7km but I did a couple of fast 1km sections, where I managed a 3min46 and a 3min40 1km pace. I did those heading downwind as it was really windy that afternoon 21 August. It was nice o feel the leg speed while assisted by the wind, its a hint of how I want to travel once I am fit enough to do a decent 5 and 10km race. 3:40 pace is ultimately where I want to be and I tend to think its realistic and not really that far off :)

Finally I have started gym work again, mainly to maintain lean muscle mass in upper body and get a better core strength. It will help me hold form in the faster races I hope to do. I did a gym session Friday morning, 24 August, a little bit of core work, and upper body, but I also did a set of leg presses in a 'Hack' machine. This machine affects the exact muscles used for raw speed. I then stepped out and did 6km reasonably fast and went back to the gym to meet a personal trainer, he gave be a set of basic exercises I can do for assising and supplementing my running. I intend to do these sessions 2, 3 maybe 4 times a week, and run every day. Taking days off to recover as I need it

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