Date: Sun, Aug 30, 2009 3:17 PM
Avg Pace: 5:30mn/km
Distance: about 24km
http://connect.garmin.com/activity/12210151
Went to a friends birthday party the night before this run, we stayed out at Mt Tamborine. The place we stayed at also had a wedding - The people attending were classic toe rag inconsiderate scum of the earth. They were out and about screaming at 4AM, and smashed the accomodation supplied furniture. So I had little to no sleep.
I also had beer again the night before this run, but I was well mannered and considerate, and made no noise. Anyway as a result, I had lower energy and was very fatigued. My legs felt good though.
I went out slowly, and maintained that pace for the whole run. The watch ran out of battery so stopped recording at 14km's or so. I estimate I did in excess of 2hours instead of 1hr 50min, and ending up doing about 24km.
I really wanted to get a big long run in before the half marathon on 19 September, as I am tapering from now on with longs runs getting shorter each week - 1hour 40, 1 hour 30 and a 1 hour 20 the week before the HM.
Writing this the next day I am still a little fatigued, and thankful I have a rest day today. These last three days have been quite tough, and I did not help myself by boozing far too much. I am off booze until the HM on 19 September, so I hope to see some gains in energy, and improvments in training from now until the race.
Monday, August 31, 2009
Planned run 50 minutes
Date: Sat, Aug 29, 2009 8:01 AM
Avg Pace: 05:07 min/km
Distance: 9.84 km
http://connect.garmin.com/activity/12209972
Did this run just a little over 12 hours after the 5x1km speed I did last night. So I was a little fatigued. I also had more beer last night!! I deliberately went for a slower pace, and managed to do around 5min/km. This was one of the slowest 50 miunte runs I have done since I began recording them - it is th first time in a recorded 50 minute run that I did not do 10km's distance. I did stop regularly for water though which slowed me down a lot.
Avg Pace: 05:07 min/km
Distance: 9.84 km
http://connect.garmin.com/activity/12209972
Did this run just a little over 12 hours after the 5x1km speed I did last night. So I was a little fatigued. I also had more beer last night!! I deliberately went for a slower pace, and managed to do around 5min/km. This was one of the slowest 50 miunte runs I have done since I began recording them - it is th first time in a recorded 50 minute run that I did not do 10km's distance. I did stop regularly for water though which slowed me down a lot.
Planned run 5x1km speed with 1:30 standing rest
Date: Fri, Aug 28, 2009 6:59 PM
Avg Pace: meh
Distance: 5.40 km
http://connect.garmin.com/activity/12209414
I was slightly hungover on this day, after having a few beers the night before with a friend that was visiting from Sydney. So my energy levels were not very high. Began quite ok, and hit a good pace of just under 4mn/km. The next was good, but faded badly and ended up doing around 4:20min/km for the last three.
Avg Pace: meh
Distance: 5.40 km
http://connect.garmin.com/activity/12209414
I was slightly hungover on this day, after having a few beers the night before with a friend that was visiting from Sydney. So my energy levels were not very high. Began quite ok, and hit a good pace of just under 4mn/km. The next was good, but faded badly and ended up doing around 4:20min/km for the last three.
Thursday, August 27, 2009
Planned run 40 minutes
Date: Wed, Aug 26, 2009 6:40 PM
Avg Pace: 04:40 min/km
Distance: 8.52 km
http://connect.garmin.com/activity/11913987
Went out fast in this run, did not really intend to do that. Just felt right at the time. I made an effort to slow on the return lap. Ended up doing the fastest average speed ever for a training run.
To put it in perspective, the fastest average for a distance run I have ever done was in the Gold Coast Half Marathon I did on July 5th 2009. I did 4:40, and have not matched that pace in a training run until this.
I was quite sore from a combination of the Sunday 18.77km run and the 8x500 metre speed session I did the day before this run. Also, lungs are getting there, estimate 90% of capacity now since the flu I had a few weeks ago. Considering I am not at all fresh and I still have a minor cough it is a great pace. I think I have the ability to do a genuine 4:30 pace for 8 and 10km distance if I taper and rest a day or two. Possibly even faster looking at the fact that I averaged under 4:30 pace for the first 4km's of this run, and forced myself to slow down.
It looks like the speed sessions I have been doing are paying off quite well. I need to keep up the schedule and push hard in a race to see what I am able to do. Next race is Mooloolaba HM, and then a 10km in Brisbane Oct 11. Then a 10km run at Byron Bay Oct 25th. I expect personal best times in all three judging from progress recently..
Avg Pace: 04:40 min/km
Distance: 8.52 km
http://connect.garmin.com/activity/11913987
Went out fast in this run, did not really intend to do that. Just felt right at the time. I made an effort to slow on the return lap. Ended up doing the fastest average speed ever for a training run.
To put it in perspective, the fastest average for a distance run I have ever done was in the Gold Coast Half Marathon I did on July 5th 2009. I did 4:40, and have not matched that pace in a training run until this.
I was quite sore from a combination of the Sunday 18.77km run and the 8x500 metre speed session I did the day before this run. Also, lungs are getting there, estimate 90% of capacity now since the flu I had a few weeks ago. Considering I am not at all fresh and I still have a minor cough it is a great pace. I think I have the ability to do a genuine 4:30 pace for 8 and 10km distance if I taper and rest a day or two. Possibly even faster looking at the fact that I averaged under 4:30 pace for the first 4km's of this run, and forced myself to slow down.
It looks like the speed sessions I have been doing are paying off quite well. I need to keep up the schedule and push hard in a race to see what I am able to do. Next race is Mooloolaba HM, and then a 10km in Brisbane Oct 11. Then a 10km run at Byron Bay Oct 25th. I expect personal best times in all three judging from progress recently..
Planned run 8x500 metres with 1 minute standing recovery
Date: Tue, Aug 25, 2009 5:57 PM
Avg Pace: blah
Distance: 4km
http://connect.garmin.com/activity/11913415
Last rep:
http://connect.garmin.com/activity/11913827
Not a very fast session, I am supposed to be aiming for 3 min 20 pace, but only managed 3:36 fastest with pace slowing to the last one at about 4min exactly.
My lungs were at maybe 80% for this run, and I was sore from the 18.77km I did on the previous Sunday ( only one day rest ) so all up it is not too bad.
Avg Pace: blah
Distance: 4km
http://connect.garmin.com/activity/11913415
Last rep:
http://connect.garmin.com/activity/11913827
Not a very fast session, I am supposed to be aiming for 3 min 20 pace, but only managed 3:36 fastest with pace slowing to the last one at about 4min exactly.
My lungs were at maybe 80% for this run, and I was sore from the 18.77km I did on the previous Sunday ( only one day rest ) so all up it is not too bad.
Tuesday, August 25, 2009
Planned run 1 hour 40 minutes
Date: Sun, Aug 23, 2009 5:24 PM
Avg Pace: 05:06 min/km
Distance: 18.77 km
http://connect.garmin.com/activity/11813102
Quite a hard run, fatigue in legs hit me in the last few kilometres. My lungs are now a whole lot better, heart rate almost down to normal, and I was able to take the hills at the beginning of the run quite fast.
As I said in an earlier post, I think the first thing to go when you are unable to run is endurance, and so my long run has suffered. Hopefully I will get all my long runs in before the next Half Marathon on September 19 and be in good enough condition to give it a good shot.
I have lots of speed runs to do this week, starting with and 8 x 500 metres with 1 min recovery. I am aiming for 3 min 30 sec pace, but based on past efforts I am likely to go at 30.40 . Realy hot afternoon at the moment too.
Avg Pace: 05:06 min/km
Distance: 18.77 km
http://connect.garmin.com/activity/11813102
Quite a hard run, fatigue in legs hit me in the last few kilometres. My lungs are now a whole lot better, heart rate almost down to normal, and I was able to take the hills at the beginning of the run quite fast.
As I said in an earlier post, I think the first thing to go when you are unable to run is endurance, and so my long run has suffered. Hopefully I will get all my long runs in before the next Half Marathon on September 19 and be in good enough condition to give it a good shot.
I have lots of speed runs to do this week, starting with and 8 x 500 metres with 1 min recovery. I am aiming for 3 min 30 sec pace, but based on past efforts I am likely to go at 30.40 . Realy hot afternoon at the moment too.
Friday, August 21, 2009
Date: Fri, Aug 21, 2009 6:10 AM
Avg Pace: 04:50 min/km
Distance: 8.27 km
http://connect.garmin.com/activity/11599936
Marginally better run today. Lungs are at maybe 65% now. Heart rate is slightly lower compared to the two previous runs, yet the pace is almost identical. This is a sure sign that I am recovering, so I am very pleased about that.
I was thinking that if I was running too soon after being ill with flu, I would probably get worse as the runs stack up. But I am improving gradually so I think it is the right thing to do to run at this stage of recovery.
I have the weekly long run in two days, it is a 1hr 40min. I will see how I feel in the run and decide if I should pull up early or do the full time. I feel it is likely I will be marginally better again and may do the full distance.
Avg Pace: 04:50 min/km
Distance: 8.27 km
http://connect.garmin.com/activity/11599936
Marginally better run today. Lungs are at maybe 65% now. Heart rate is slightly lower compared to the two previous runs, yet the pace is almost identical. This is a sure sign that I am recovering, so I am very pleased about that.
I was thinking that if I was running too soon after being ill with flu, I would probably get worse as the runs stack up. But I am improving gradually so I think it is the right thing to do to run at this stage of recovery.
I have the weekly long run in two days, it is a 1hr 40min. I will see how I feel in the run and decide if I should pull up early or do the full time. I feel it is likely I will be marginally better again and may do the full distance.
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