Date: 21 May 2010
Time: 50:02 min
Distance: 10.47 km
http://connect.garmin.com/activity/33998240
I felt quite sore from the 1hr 20 run yesterday. Ordinarily I would have had a day rest after that run. I did the run Thursday instead of Wednesday, because I was so tired after the travelling. I am keen to get back into the schedule so I did the next run (this one) on the day specified. The 50 minute run was not too bad.
I managed a reasonable pace considering how sore I am, 4:46min/km average. I did the last three km 4:30, 4:37 and 4:35 min/km, which is not too bad. I am still able to run fastish and feel ok aerobically, so I think I retained some speed. Just that the muscles have gone backwards a little in conditioning.
Friday, May 21, 2010
Planned run 1 hour 20 minutes
Date: 20 May 2010
Time: 1:22:16 min
Distance: 15.85 km
http://connect.garmin.com/activity/33998207
I am finally back from work trip. It was altogether an ordeal. Too hot to run at all in Saudi Arabia, even at night!! The Gym at the Hotel was useless, a few free weights and a broken stationary bike. So I could not even do some strength work or a spin session.
I am hoping that the cold I got will be the last one for the year for me, and I will have nothing else leading up to the marathon. Considering the last decent _planned_ run I did was 19 days ago, this run was ok. I certainly lost some condition, and the run was quite hard - I felt aerobically ok, but just did not have the strength in my legs. I write this the next day, and I have muscle soreness that has not been present after a run in a long time!!
Pace was slow, deliberately slow so as to ease into the running again. Overall a satisfactory return to proper training.
Time: 1:22:16 min
Distance: 15.85 km
http://connect.garmin.com/activity/33998207
I am finally back from work trip. It was altogether an ordeal. Too hot to run at all in Saudi Arabia, even at night!! The Gym at the Hotel was useless, a few free weights and a broken stationary bike. So I could not even do some strength work or a spin session.
I am hoping that the cold I got will be the last one for the year for me, and I will have nothing else leading up to the marathon. Considering the last decent _planned_ run I did was 19 days ago, this run was ok. I certainly lost some condition, and the run was quite hard - I felt aerobically ok, but just did not have the strength in my legs. I write this the next day, and I have muscle soreness that has not been present after a run in a long time!!
Pace was slow, deliberately slow so as to ease into the running again. Overall a satisfactory return to proper training.
Thursday, May 13, 2010
Unplanned run 4km
In Al Khobar, Saudi Arabia for work. It is quite remarkable that I actually got here after the ordeals endured last week.
Anyway, I have had a classic and proper 'airport cold'. The type you can only get in airports. It started in Canberra with a sore throat, caught international flight from Sydney to Dubai via Bangkok, and then on to Bahrain and finally Al Khobar by car. So the basic cold was worsened by the long flights.
If I was not so sick I may have had the chance to actually enjoy myself !!! Anyway I am here for work, things are going much better today than they were when I arrived on Monday. My own plan had me gone and home by the 12 May, but that is a long forgotten idea.
It is Thursday 13 May here, and I am _almost_ over my jetlag, and my cold. So I decided to go for a run. The temperature was between 34 and 37 degrees I estimate, and the weather stations here say that the morning temp would range between a min of 37 and a max of 42 today.
http://connect.garmin.com/activity/33109619
The run was quite bad. I was still slightly ill, and breathing was hard right at the beginning. The heat was terrible, so I decided to do a short run. 4kms!! I might do a longer run tomorrow, get out a lot earlier, with the sun just coming up and it should be better.
I am looking formward to getting home and returning to my routine - proper training.
Anyway, I have had a classic and proper 'airport cold'. The type you can only get in airports. It started in Canberra with a sore throat, caught international flight from Sydney to Dubai via Bangkok, and then on to Bahrain and finally Al Khobar by car. So the basic cold was worsened by the long flights.
If I was not so sick I may have had the chance to actually enjoy myself !!! Anyway I am here for work, things are going much better today than they were when I arrived on Monday. My own plan had me gone and home by the 12 May, but that is a long forgotten idea.
It is Thursday 13 May here, and I am _almost_ over my jetlag, and my cold. So I decided to go for a run. The temperature was between 34 and 37 degrees I estimate, and the weather stations here say that the morning temp would range between a min of 37 and a max of 42 today.
http://connect.garmin.com/activity/33109619
The run was quite bad. I was still slightly ill, and breathing was hard right at the beginning. The heat was terrible, so I decided to do a short run. 4kms!! I might do a longer run tomorrow, get out a lot earlier, with the sun just coming up and it should be better.
I am looking formward to getting home and returning to my routine - proper training.
Friday, May 7, 2010
Plan leading up to HM in Noosa 23rd May
I plan to do the Noosa Winter Festival Half Marathon on 23rd May.
I have had my training schedule disrupted due to work travel, and so I am getting some runs in where I can right now. I _should_ be back on Wed 12th May, with my last run done on 7th May. I may get another run in somewhere but it is doubtful.
So I will hook straight in to the usual speed sessions pattern from 12 May on assuming I am back by then:
Wed 12 1hr run
Thu 13 REST
Fri 14 4x1km 1:30 recovery
Sat 15 REST
Sun 16 2 hour run
Mon 17 REST
Tue 18 3km TT
Wed 19 50 min run
Thu 20 10x30 speed with 30second jog recovery
Fri 21 REST
Sat 22 REST
Sun 23 RACE
I have had my training schedule disrupted due to work travel, and so I am getting some runs in where I can right now. I _should_ be back on Wed 12th May, with my last run done on 7th May. I may get another run in somewhere but it is doubtful.
So I will hook straight in to the usual speed sessions pattern from 12 May on assuming I am back by then:
Wed 12 1hr run
Thu 13 REST
Fri 14 4x1km 1:30 recovery
Sat 15 REST
Sun 16 2 hour run
Mon 17 REST
Tue 18 3km TT
Wed 19 50 min run
Thu 20 10x30 speed with 30second jog recovery
Fri 21 REST
Sat 22 REST
Sun 23 RACE
Unplanned run 10km
I am currently still in Canberra, and have finally received my Visa to travel Internationally. My flight leaves tomorrow (Saturday).
This week has been a bit of an ordeal, and I don't feel any satisfaction at all in finally getting the Visa. I have had enough, and look forward to getting home.
Anyway, another run I did today, simply to get something good happening for the end of the week. I have not followed any of my training schedule, only did a couple of runs this week. I will miss my weekly long run on Sunday, as I am scheduled to arrive at my destination Sunday morning and expect to get to work / consulting immediately.
So I did a run where I started slow and steadily built up speed. I ended up doing better than 4:20 pace quite easily in the last 4 kms, ( one km I was slowed by pedestrian traffic ) so that is a good sign. I am definately fast now, and all I need to do is try to maintain this fitness until I can return to proper training. Luckily this weekend is a scheduled low km week so it is a good chance to allow legs joints, tendons, muscles to recover.
http://connect.garmin.com/activity/32477125
I did a short jog to the City Centre to grab a taxi back to the hotel:
http://connect.garmin.com/activity/32477140
This week has been a bit of an ordeal, and I don't feel any satisfaction at all in finally getting the Visa. I have had enough, and look forward to getting home.
Anyway, another run I did today, simply to get something good happening for the end of the week. I have not followed any of my training schedule, only did a couple of runs this week. I will miss my weekly long run on Sunday, as I am scheduled to arrive at my destination Sunday morning and expect to get to work / consulting immediately.
So I did a run where I started slow and steadily built up speed. I ended up doing better than 4:20 pace quite easily in the last 4 kms, ( one km I was slowed by pedestrian traffic ) so that is a good sign. I am definately fast now, and all I need to do is try to maintain this fitness until I can return to proper training. Luckily this weekend is a scheduled low km week so it is a good chance to allow legs joints, tendons, muscles to recover.
http://connect.garmin.com/activity/32477125
I did a short jog to the City Centre to grab a taxi back to the hotel:
http://connect.garmin.com/activity/32477140
Wednesday, May 5, 2010
Unplanned runs in Canberra
I am currently stuck in Canberra, a work thing. Meant to be on my way to somewhere else. Lets just say that it has been a terribly frustrating time so far.
To help me stay sane I have managed to get two runs in - neither match any of my planned runs, but I needed to run just for the fun of it.
The first one was on Tuesday night, 4 May:
http://connect.garmin.com/activity/32281910
I took off just to enjoy it, it had been raining heavily earlier in the day. It began raining heavily during the run, hence I pulled up at 5km to get shelter. Luckily there was some available. I then walked back to the hotel.
The second is a longer run of 18km done on 5 May:
http://connect.garmin.com/activity/32281920
I set off aiming to run around a section of Lake Burley Griffin. But I made a wrong turn up Clunies ROss Road instead of follow Parkes way. It was night by then - and got pretty lost. I asked someone where Capitol Hill was and he was amused as I was heading in completely the wrong direction. I turned around, reached the City Centre and found an IGA super market. There I bought some bananas and a few other bits and pieces and grabbed a taxi back to the hotel.
The run did its job, cheered me up. And it was very scenic while the sun was up.
To help me stay sane I have managed to get two runs in - neither match any of my planned runs, but I needed to run just for the fun of it.
The first one was on Tuesday night, 4 May:
http://connect.garmin.com/activity/32281910
I took off just to enjoy it, it had been raining heavily earlier in the day. It began raining heavily during the run, hence I pulled up at 5km to get shelter. Luckily there was some available. I then walked back to the hotel.
The second is a longer run of 18km done on 5 May:
http://connect.garmin.com/activity/32281920
I set off aiming to run around a section of Lake Burley Griffin. But I made a wrong turn up Clunies ROss Road instead of follow Parkes way. It was night by then - and got pretty lost. I asked someone where Capitol Hill was and he was amused as I was heading in completely the wrong direction. I turned around, reached the City Centre and found an IGA super market. There I bought some bananas and a few other bits and pieces and grabbed a taxi back to the hotel.
The run did its job, cheered me up. And it was very scenic while the sun was up.
Sunday, May 2, 2010
Planned run 2 hours 30 minutes
Date: 2 May 2010
Time: 2:30:55 min
Distance: 29.04 km
http://connect.garmin.com/activity/31894965
Another milestone run, and a greatest distance ever. 29.04km in 2:30:55. Average pace 5:12min/km. That is after tanking terribly at 25km's and slowing to almost a shuffle. The last 3 km's were all slower than 6min, the last one 6:40min/km!! If this were a full Marathon I would have had over 13km left to run. It would have been abject misery!!
So I have a clear picture of what going too fast for my capability will do to my run. I reckon if I paced sensibly at the beginning, 5:10min/km, I would be able to hold that pace the whole way, and not feel so wasted at the end.
One thing to note here is that I have worn my water belt for the last two long runs. And those runs have been very difficult in the last 6-8 kms. The one great long run I have done is the first 2hr20, where I did 28km's. I felt really good in that one, and I did NOT wear the water belt. However I also had to stop at 13km mark in that run to get water and toilet, so I had a break to freshen up. Today I wore the belt and my mobile, and that is close to an extra 1kg weight. And I ran completely non-stop.
So it seems clear that the extra weight does make a difference, as does a break at 13km!!.
I have a good idea were I am at right now. I am not in a condition to run 5min/km for the full Marathon distance. I have 9 weeks to go to build that endurance up. I wont be using the water belt, and I will have tapered so I will definitely be in it with a good chance to make it to 5min/km and around 3hr 30min goal finish time.
Time: 2:30:55 min
Distance: 29.04 km
http://connect.garmin.com/activity/31894965
Another milestone run, and a greatest distance ever. 29.04km in 2:30:55. Average pace 5:12min/km. That is after tanking terribly at 25km's and slowing to almost a shuffle. The last 3 km's were all slower than 6min, the last one 6:40min/km!! If this were a full Marathon I would have had over 13km left to run. It would have been abject misery!!
So I have a clear picture of what going too fast for my capability will do to my run. I reckon if I paced sensibly at the beginning, 5:10min/km, I would be able to hold that pace the whole way, and not feel so wasted at the end.
One thing to note here is that I have worn my water belt for the last two long runs. And those runs have been very difficult in the last 6-8 kms. The one great long run I have done is the first 2hr20, where I did 28km's. I felt really good in that one, and I did NOT wear the water belt. However I also had to stop at 13km mark in that run to get water and toilet, so I had a break to freshen up. Today I wore the belt and my mobile, and that is close to an extra 1kg weight. And I ran completely non-stop.
So it seems clear that the extra weight does make a difference, as does a break at 13km!!.
I have a good idea were I am at right now. I am not in a condition to run 5min/km for the full Marathon distance. I have 9 weeks to go to build that endurance up. I wont be using the water belt, and I will have tapered so I will definitely be in it with a good chance to make it to 5min/km and around 3hr 30min goal finish time.
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