Date: 15 Jan 2010
Time: 18 minutes 21 seconds
Distance: 4.11km
http://connect.garmin.com/activity/22606694
Plus
http://connect.garmin.com/activity/22606932
Planned run, 30 minutes, but I had to make a detour to get money from an ATM. I ran hard for 4 km's and then stopped to get the money from ATM.
This run was supposed to be 'comfortable' but I wanted to get a hard fastish run in. Not a bad pace, I could easily have gone faster, ended up 4:27 min/km average.
I did the next part of this run after stopping, only 8 or so minutes, much slower pace of 4:43 min/km
Monday, January 18, 2010
Half Marathon or Full Marathon?
I have begun training again for this years Gold Coast Marathon event.
I have accessed the training diaries that are supplied at the GCM web site. I had planned on doing the HM this year, and using the HM 'Advanced' training schedule.
However, looking at the schedules for the HM 'Advanced' and the Full Marathon 'Intermediate', I see that they end up doing very similar mileage. The HM Advanced has more frequent runs, sometimes 6 days in a week. The Full Marathon Intermediate has Tuesday, Wednesday, Friday and Sunday schedule all the way through, but typically has a much longer Sunday 'Weekly Long Run'. Effectively I would end up doing very similar mileage in either schedule.
In my experience so far I have found that I really do need the rest days, and tend to get hurt if I run too often without enough rest. Mileage over a week did not seem to have that much effect on me, mostly frequency and lack of rest does.
I feel that more rest days and the same mileage will be a better option. So I have decided to go for the GC Marathon, all 42.195 km's of it. If I am going to do such high mileage, I might as well do the full marathon at the end of it.
I began the 25 week training program last week, 11 Jan 2010. I missed Tuesday, Wednesday as I have had a bit of a twinged knee - The same old knee problem that has troubled me for some time.
This knee thing is really the only chronic problem I have had, and have to be careful with it.
Anyway, so here begins my training for the 2010 Gold Coast Full Marathon. I do think I am way ahead of where I was in January 2009.
I have accessed the training diaries that are supplied at the GCM web site. I had planned on doing the HM this year, and using the HM 'Advanced' training schedule.
However, looking at the schedules for the HM 'Advanced' and the Full Marathon 'Intermediate', I see that they end up doing very similar mileage. The HM Advanced has more frequent runs, sometimes 6 days in a week. The Full Marathon Intermediate has Tuesday, Wednesday, Friday and Sunday schedule all the way through, but typically has a much longer Sunday 'Weekly Long Run'. Effectively I would end up doing very similar mileage in either schedule.
In my experience so far I have found that I really do need the rest days, and tend to get hurt if I run too often without enough rest. Mileage over a week did not seem to have that much effect on me, mostly frequency and lack of rest does.
I feel that more rest days and the same mileage will be a better option. So I have decided to go for the GC Marathon, all 42.195 km's of it. If I am going to do such high mileage, I might as well do the full marathon at the end of it.
I began the 25 week training program last week, 11 Jan 2010. I missed Tuesday, Wednesday as I have had a bit of a twinged knee - The same old knee problem that has troubled me for some time.
This knee thing is really the only chronic problem I have had, and have to be careful with it.
Anyway, so here begins my training for the 2010 Gold Coast Full Marathon. I do think I am way ahead of where I was in January 2009.
Thursday, January 7, 2010
30x10 speed with 30second jog recovery
http://connect.garmin.com/splits/21837987
Feeling the pinch of a a few hard fast runs and distance on top of that. This run was marginally quicker than any similar interval style run I have done like this, so considering the pain and tiredness it was quite good.
I do feel that given a little bit of a taper I will suddenly go much faster. Hopefully building up speed now will pay off when I begin the training for the half marathon. I hope be close to 4 minutes per km pace consistently over 3km's before that time.
Feeling the pinch of a a few hard fast runs and distance on top of that. This run was marginally quicker than any similar interval style run I have done like this, so considering the pain and tiredness it was quite good.
I do feel that given a little bit of a taper I will suddenly go much faster. Hopefully building up speed now will pay off when I begin the training for the half marathon. I hope be close to 4 minutes per km pace consistently over 3km's before that time.
Wednesday, January 6, 2010
Interval speed 2:20, 1:30 recovery jog, repetitions 4
Did an interval session, again last night, this time I did 2:20 fast and 1:30 slow. Attempted 4 repetitions but managed only to get to about 3km's distance. I will repeat this session a few times until I am faster and can endure a complete 4 repetitions.
The Link below is the data recorded:
http://connect.garmin.com/player/21782998
This time I was slightly faster overall than the last session, but only by a few seconds. Tonight I will do the same session again. I am trying to force myself to run with elevated heartrate.
The Link below is the data recorded:
http://connect.garmin.com/player/21782998
This time I was slightly faster overall than the last session, but only by a few seconds. Tonight I will do the same session again. I am trying to force myself to run with elevated heartrate.
Monday, January 4, 2010
A new year and new goals
Not much activity recorded in this blog, but I have been doing some running. I plan to do a lot of hard fast runs in January 2010, to try and improve speed overall. This is in preparation for my next 20 week training period leading up to the Gold Coast Marathon again in July this year, the program will commence in Feb 2009..
My goals for 2010:
- Break 4min/km average over 3km
- Break 4min/km average over 5km
- Break 4min/km average over 8km
- Break 4min/km average over 10km
- Go faster in the next GC HM in July
So far I have managed over the Christmas and new year break to get in a few speed runs. In general I am going to try and incorporate speed and endurance in the following manner:
- Any normal week ( non-recovery), in 30, 40 or 50 minute runs I do will have an initial speed component
- In any given week I may be in recovery so will not do any speed component
- The weekly long run will have no speed component.
The speed component will be a simple interval scheme, and in several stages:
Stage 1: 2 minutes at speed, 1:30 normal pace, work up to doing that 5 times in a row in a distance run. Once I can do that consistently move to the next stage
Stage 2: 2:30 at speed, 1:30 normal pace. Work up to doing that 5 times in a row in a distance run. Once I can do that consistently, move again to the next stage
Stage 3: 3 minutes at speed, 1 minute at normal pace. Work up to doing that 5 times in a row in a distance run. Once I can do that consistently, move again to the next stage
Stage 4: 3:30 at speed, 30seconds normal. Work up to doing that 5 times in a row in a distance run. Once I can do that consistently, move again to the next stage
Stage 5: 4 minutes at speed, work up to doing that 5 times in a row in a distance run.
At the moment I am only at Stage 1, and only 2 minutes speed/1:30 normal sequence 3 times in a row. I did that Saturday 2nd Jan :
http://connect.garmin.com/activity/21642174
In that run I managed 12:41 min for 3km doing the interval pacing, which is quite interesting. My previous efforts doing 3km TT's :
- 12:32 on Oct 16 2009
- 12:14 Aug 4 2009
- 12:57 and 12:54 on July 23, 2009
So it appears that I am running at a similar pace overall to previous 3km TT's, apart from the faster one I did in Aug 2009. I recall that Aug 4 was around the time when things started to wrong - flu, and bad left knee.
I think that overall I am at a good point for this early stage of the year, pace is good and endurance ok. I am at a point where if I work hard enough sped will improve.
My goals for 2010:
- Break 4min/km average over 3km
- Break 4min/km average over 5km
- Break 4min/km average over 8km
- Break 4min/km average over 10km
- Go faster in the next GC HM in July
So far I have managed over the Christmas and new year break to get in a few speed runs. In general I am going to try and incorporate speed and endurance in the following manner:
- Any normal week ( non-recovery), in 30, 40 or 50 minute runs I do will have an initial speed component
- In any given week I may be in recovery so will not do any speed component
- The weekly long run will have no speed component.
The speed component will be a simple interval scheme, and in several stages:
Stage 1: 2 minutes at speed, 1:30 normal pace, work up to doing that 5 times in a row in a distance run. Once I can do that consistently move to the next stage
Stage 2: 2:30 at speed, 1:30 normal pace. Work up to doing that 5 times in a row in a distance run. Once I can do that consistently, move again to the next stage
Stage 3: 3 minutes at speed, 1 minute at normal pace. Work up to doing that 5 times in a row in a distance run. Once I can do that consistently, move again to the next stage
Stage 4: 3:30 at speed, 30seconds normal. Work up to doing that 5 times in a row in a distance run. Once I can do that consistently, move again to the next stage
Stage 5: 4 minutes at speed, work up to doing that 5 times in a row in a distance run.
At the moment I am only at Stage 1, and only 2 minutes speed/1:30 normal sequence 3 times in a row. I did that Saturday 2nd Jan :
http://connect.garmin.com/activity/21642174
In that run I managed 12:41 min for 3km doing the interval pacing, which is quite interesting. My previous efforts doing 3km TT's :
- 12:32 on Oct 16 2009
- 12:14 Aug 4 2009
- 12:57 and 12:54 on July 23, 2009
So it appears that I am running at a similar pace overall to previous 3km TT's, apart from the faster one I did in Aug 2009. I recall that Aug 4 was around the time when things started to wrong - flu, and bad left knee.
I think that overall I am at a good point for this early stage of the year, pace is good and endurance ok. I am at a point where if I work hard enough sped will improve.
Friday, October 30, 2009
Bron Bay Lighthouse 10km race
Date: Sun, Oct 25, 2009 5:58 AM
Avg Pace: 04:54 min/km
Distance: 10.19 km
http://connect.garmin.com/activity/17196907
This is quite a tough race, with a climb of 87 metres in about 3km's, plus a 2km stretch along Tallows Beach. We did what we could to get as many hills in as possible, but there are none in our area that really match this one.
I got to the top completely shagged, and went to grab two cups of water at the station - Picked up two empty cups, so had to run around again to get some water.. I was resolved to run at the stations, but walked round, and lost a fair bit of time.
The beach section was anothr thing I am not at all used to. There was a bit of soft sand to run on to reach the wet / hard area, and that sucks a lot of eenergy out of you. I definately need to get better general fitness so I can handle the vriety that this race provided.
Overall, considering th really bad preparation I have done, disruptions due to my knee problem, I did ok. Am really happy to have completed the run and had a great time afterwards, staying in a nice resort and relaxing the rest of the day.
Avg Pace: 04:54 min/km
Distance: 10.19 km
http://connect.garmin.com/activity/17196907
This is quite a tough race, with a climb of 87 metres in about 3km's, plus a 2km stretch along Tallows Beach. We did what we could to get as many hills in as possible, but there are none in our area that really match this one.
I got to the top completely shagged, and went to grab two cups of water at the station - Picked up two empty cups, so had to run around again to get some water.. I was resolved to run at the stations, but walked round, and lost a fair bit of time.
The beach section was anothr thing I am not at all used to. There was a bit of soft sand to run on to reach the wet / hard area, and that sucks a lot of eenergy out of you. I definately need to get better general fitness so I can handle the vriety that this race provided.
Overall, considering th really bad preparation I have done, disruptions due to my knee problem, I did ok. Am really happy to have completed the run and had a great time afterwards, staying in a nice resort and relaxing the rest of the day.
Planned run 60 minutes
Date: Sun, Oct 18, 2009 7:33 AM
Avg Pace: 05:10 min/km
Distance: 12.01 km
http://connect.garmin.com/activity/16547433
First longer run in ages, in preparation for the Byron Bay Lighthouse race. It feels like I am recovering slowly from the knee problem.
No fast running in this one at all.
Avg Pace: 05:10 min/km
Distance: 12.01 km
http://connect.garmin.com/activity/16547433
First longer run in ages, in preparation for the Byron Bay Lighthouse race. It feels like I am recovering slowly from the knee problem.
No fast running in this one at all.
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