Date: 8 March 2009
Time: 61 minutes 7 seconds
Distance: 11.4413
Approx Speed: 11.23 kmh
Average Heart Rate: 153
Google Ped: route
First hour long run today. Felt pretty good, but felt twinges in both heals. I anticipate that my heals will be the biggest problem injury wise.
I took off without a decent warm up and ended up with a cramp on the front of my right shin muscle. Stopped and did more intensive stretching for about 5 minutes and eventually it loosened up. I restarted the clock and took off again where I'd stopped, did a 1 hour run from there. So I did this route as a warm up.
From now on I will be doing 1 hour 20 minute runs on Sundays, eventually getting to 2 hour runs in a few weeks.
Including "warm up" I did a total distance of approximately 13km today. Only 8km more and I have a half marathon :)
Sunday, March 8, 2009
Friday, March 6, 2009
Planned run 6x2minutes pace, 1 minute standing recovery
Date: 6 March 2009
Time: meh
Distance: meh
Approx Speed: meh
Average Heart Rate: 160 170
Google Ped: none
Ran in morning as we are going to a pub tonight. It was quite pleasant at waterfront - 6:30AM, tide was in and continued rising. As a warm up I ran with Christine for 15 minutes while she did her planned 40 minute run. Did my 6x2 minutes speed, with 1 minute recover, seemed to do it a little easier than I have previously.
As usual after I run in AM, I have overwhelming desire to find a bed a sleep, as well as a huge appetite.
I have a 1 hour run due on Sunday.
Time: meh
Distance: meh
Approx Speed: meh
Average Heart Rate: 160 170
Google Ped: none
Ran in morning as we are going to a pub tonight. It was quite pleasant at waterfront - 6:30AM, tide was in and continued rising. As a warm up I ran with Christine for 15 minutes while she did her planned 40 minute run. Did my 6x2 minutes speed, with 1 minute recover, seemed to do it a little easier than I have previously.
As usual after I run in AM, I have overwhelming desire to find a bed a sleep, as well as a huge appetite.
I have a 1 hour run due on Sunday.
Thursday, March 5, 2009
Planned run 40 minutes
Date: 4 March 2009
Time: 40 minutes 29 seconds
Distance: 8.0113
Approx Speed: 11.87 kmh
Average Heart Rate: 157
Google Ped: route
I _almost_ cracked 8km in 40 minutes. Went out faster than usual. It was a windy evening, a strong breeze from North. As I ran along the waterfront it was a good tail wind. When I turned 'round it was a hard headwind. It is quite noticeable.
Had a couple of hills on this route which slowed me down. I seem to handle them a whole lot better after doing a reasonably dedicated training schedule.
When I first started running around mid 2008, I used to go this exact route all the time. Back then it was a run/walk sequence and a lot of gasping. Now it is so much better. There is no doubt in my mind that I am making progress.
Seems like I am avoiding injuries so far too.
Next aim is to crack 10 kms in 50 minutes. At the pace I did here I think I can do it. My next distance run is a 1 hour duration so I will see how I hold up doing that. I expect to do around 10.5 to 11 kms. Friday is a speed run, 6x2 minutes with a standing rest.
Time: 40 minutes 29 seconds
Distance: 8.0113
Approx Speed: 11.87 kmh
Average Heart Rate: 157
Google Ped: route
I _almost_ cracked 8km in 40 minutes. Went out faster than usual. It was a windy evening, a strong breeze from North. As I ran along the waterfront it was a good tail wind. When I turned 'round it was a hard headwind. It is quite noticeable.
Had a couple of hills on this route which slowed me down. I seem to handle them a whole lot better after doing a reasonably dedicated training schedule.
When I first started running around mid 2008, I used to go this exact route all the time. Back then it was a run/walk sequence and a lot of gasping. Now it is so much better. There is no doubt in my mind that I am making progress.
Seems like I am avoiding injuries so far too.
Next aim is to crack 10 kms in 50 minutes. At the pace I did here I think I can do it. My next distance run is a 1 hour duration so I will see how I hold up doing that. I expect to do around 10.5 to 11 kms. Friday is a speed run, 6x2 minutes with a standing rest.
Wednesday, March 4, 2009
Planned run 6x1 minute speed with 45 second recovery
Date: 3 March 2009
Time: meh
Distance: meh
Approx Speed: meh
Average Heart Rate: 160 -170
Google Ped: none
Felt good to return to semi-serious running after the distraction of going to Sydney for the weekend. Run was quite good - I ran out with Christine for 15 minutes, then began the 6x1 minute speed runs. Christine had a 40 minute run so after I had finished my speed runs, Christine was returning and I rejoined her for the run back to our car.
Time: meh
Distance: meh
Approx Speed: meh
Average Heart Rate: 160 -170
Google Ped: none
Felt good to return to semi-serious running after the distraction of going to Sydney for the weekend. Run was quite good - I ran out with Christine for 15 minutes, then began the 6x1 minute speed runs. Christine had a 40 minute run so after I had finished my speed runs, Christine was returning and I rejoined her for the run back to our car.
Planned run 50 minutes easy
Date: 30 Feb 2009
Time: 40
Distance: meh
Approx Speed: meh
Average Heart Rate: 110 -140
Google Ped: none
Since the run on Saturday was so easy, I decided to have another run Sunday - after a plane ride from Sydney to Brisbane.
I started off easy, but got tightness and cramps on right leg shin muscle - the muscle that lifts the front of the foot up. This cramp is one that I experienced when I first began running half seriously almost a year ago. Pretty odd that it happened again as I had not experienced for a _long_ time. The cramp stopped me from doing a decent distance, I just stopped and masageed every 5 - 10 minutes.
Time: 40
Distance: meh
Approx Speed: meh
Average Heart Rate: 110 -140
Google Ped: none
Since the run on Saturday was so easy, I decided to have another run Sunday - after a plane ride from Sydney to Brisbane.
I started off easy, but got tightness and cramps on right leg shin muscle - the muscle that lifts the front of the foot up. This cramp is one that I experienced when I first began running half seriously almost a year ago. Pretty odd that it happened again as I had not experienced for a _long_ time. The cramp stopped me from doing a decent distance, I just stopped and masageed every 5 - 10 minutes.
Unplanned run 30 minutes easy
Date: 29 Feb 2009
Time: 30
Distance: meh
Approx Speed: meh
Average Heart Rate: 110 -130
Google Ped: none
In Sydney for two days, my running plan had me doing a 50 minute run on Sunday. But due to the fact that I was flying back to Brisbane Sunday afternoon, I decided to jog with Christine around Darling Harbour. It was a nice way to look around, lots of people with money to blow on eating and drinking all day.
I ran very easily, but gave legs a workout.
Time: 30
Distance: meh
Approx Speed: meh
Average Heart Rate: 110 -130
Google Ped: none
In Sydney for two days, my running plan had me doing a 50 minute run on Sunday. But due to the fact that I was flying back to Brisbane Sunday afternoon, I decided to jog with Christine around Darling Harbour. It was a nice way to look around, lots of people with money to blow on eating and drinking all day.
I ran very easily, but gave legs a workout.
Planned run 6x2minutes pace, 1 minute standing recovery
Date: 28 Feb 2009
Time: meh
Distance: meh
Approx Speed: meh
Average Heart Rate: 160 170
Google Ped: none
Ran on the morning of 28 Feb, so I could catch a plane to Sydney in the evening. Running in AM really changes the metabolism for the day, I wanted to curl up and sleep all day. Also was ravenously hungry all day. I did not feel bad at all - it was quite a pleasant tired, relaxed feeling.
Got to Sydney and hotel room at about 9:45PM, had a few beers and dinner, then slept.
Time: meh
Distance: meh
Approx Speed: meh
Average Heart Rate: 160 170
Google Ped: none
Ran on the morning of 28 Feb, so I could catch a plane to Sydney in the evening. Running in AM really changes the metabolism for the day, I wanted to curl up and sleep all day. Also was ravenously hungry all day. I did not feel bad at all - it was quite a pleasant tired, relaxed feeling.
Got to Sydney and hotel room at about 9:45PM, had a few beers and dinner, then slept.
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