I was having a lovely run this morning in beautiful conditions, when one of these abominations came whizzing down the bike path through narrows tunnel #2 and choked up the air for all and sundry with that acrid 2-stroke engine smoke. WTF! The guy on it looked fit enough, so what the hell is he doing on this thing, and how are they allowed on the bike paths. I've seen a few more of these of late and I'm afraid they go on the same #1 anti-social activity list as smokers and drunks (and a few other things).
Oh, ran 17.79km @ 4:16 HR 151. Lovely run - the above notwithstanding.
Wednesday, April 28, 2010
Tuesday, April 27, 2010
Big weekend
Saturday went up to Mundaring again to do the 26km up to Chidlow (4:25 HR 144). I set out early on a clear and cold morning. The stretch from Mt Helena to Chidlow was a bit weird because it was very cold (I was getting pins & needles in my arms) and the sun was just above the horizon straight up the trail, so I couldn’t see a thing the whole way! Got to the turn, I sucked down a gel, had a bit of water and headed back - it really was beautiful on the way back, lovely blue sky and not much wind at all. I felt pretty good, a big difference from last week was that I was powering up the hill, not surviving. Great run.
Sunday morning I did a 6km recovery - 4:42 HR 130). I felt a little stiff from my efforts of the last few days, but rolled through easily enough. The aim was to keep the pace really slow and effort absolute minimum, with an eye to the 10k race on Monday.
Monday morning I did the 10km race at the Perth 32. I had a reasonable run ; perfect conditions – 12 degrees, light wind. Wanted to pace it right so in that respect a success, my pace was pretty consistent. I didn’t feel overly zippy today, maybe because I helped lug stuff around and set up the finish chute before the race, also I just wasn't feeling quite 100%. The km markers all over the place so pacing was difficult ; I was drafted for 8km ( fancy drafting someone 20 years your senior – I don’t know, these kids…) and then the guy went and I couldn’t quite keep in touch - 4th was what I deserved, the other 2 dug deeper. We were catching the guy in 2nd, but I think he always had it under control. Mentally I wasn't quite there today either (I just didn't feel like scraping the barrel), but a good solid hitout. Course was long as start was in wrong place, so equates to about a 35:30 10km, so happy with that. I know I need to work on that stamina though…
I clearly didn’t push myself hard enough yesterday, as I felt great this morning - 10.34km @ 4:12 HR 148. Actually I felt much better today than I did yesterday, must have been the 48 hour hangover from Saturday’s long run. Clearly I didn’t feel the need for a ‘recovery’ run so went a bit further and faster – the perfect conditions may have had something to do with it!
While I was out I started toying with the idea of doing the Perth Marathon as a long run – the way I’m going ( running economies are almost crazy good - 625beats/km today ) I feel I could almost do 3 hrs as a long run, especially if I have a good day ; the McMillan pace calculator certainly thinks so. I’ll reassess after Elleker Half.
Sunday morning I did a 6km recovery - 4:42 HR 130). I felt a little stiff from my efforts of the last few days, but rolled through easily enough. The aim was to keep the pace really slow and effort absolute minimum, with an eye to the 10k race on Monday.
Monday morning I did the 10km race at the Perth 32. I had a reasonable run ; perfect conditions – 12 degrees, light wind. Wanted to pace it right so in that respect a success, my pace was pretty consistent. I didn’t feel overly zippy today, maybe because I helped lug stuff around and set up the finish chute before the race, also I just wasn't feeling quite 100%. The km markers all over the place so pacing was difficult ; I was drafted for 8km ( fancy drafting someone 20 years your senior – I don’t know, these kids…) and then the guy went and I couldn’t quite keep in touch - 4th was what I deserved, the other 2 dug deeper. We were catching the guy in 2nd, but I think he always had it under control. Mentally I wasn't quite there today either (I just didn't feel like scraping the barrel), but a good solid hitout. Course was long as start was in wrong place, so equates to about a 35:30 10km, so happy with that. I know I need to work on that stamina though…
I clearly didn’t push myself hard enough yesterday, as I felt great this morning - 10.34km @ 4:12 HR 148. Actually I felt much better today than I did yesterday, must have been the 48 hour hangover from Saturday’s long run. Clearly I didn’t feel the need for a ‘recovery’ run so went a bit further and faster – the perfect conditions may have had something to do with it!
While I was out I started toying with the idea of doing the Perth Marathon as a long run – the way I’m going ( running economies are almost crazy good - 625beats/km today ) I feel I could almost do 3 hrs as a long run, especially if I have a good day ; the McMillan pace calculator certainly thinks so. I’ll reassess after Elleker Half.
Friday, April 23, 2010
Coker Park 5000m - 16:37
PB! Felt good working at even pacing for this run. Wasn’t sure how the race was going to play out, but I hit 3k in 10 minutes flat feeling good, and just kept ticking the laps off. Initially my right glute was acting up, I think because of the Fe injection on Wednesday. The stronger than expected wind was disappointing (SSW24/35kph) esp. given how calm it was all day, and it really kicked up in the closing stages. Perfect conditons will happen one day....
Timing: 3:19.6 (3:19.6) / 6:40.5 (3:20.9) / 10:00.7 (3:20.1) / 13:21.2 (3:20.4) /16:37.8 (3:16.6)
Very happy to pull off a PB in these conditions in a solo run, and am hopeful that this is the start of a new era in my racing. I definitely feel a different person to the one that was racing over the summer.
Leadup:
Sun am: 7 @4:44 HR 136 Windy&warm, good to get it done.
Mon am: 10.96 @4:20 HR 150 A little tired, but good run.
Tue am: 5.95 @4:45 HR 132 Nice & easy.
Tue pm: 9 Intervals: 200;400;800;1200;800;400;200 with SR. Felt good & fast today. Short session though.
Wed am: 14.83 @4:17 HR 154 Tough run, backing up from intervals.
Thu am: 9.92 @4:52 HR 129 Wow, low HR. Great conditions.
Story of the week:
Olympic 400 metres champ LaShawn Merritt of the United States has been suspended after testing positive for an anabolic steroid contained in an over-the-counter penis enlargement product. The 23-year-old American, who faces a two-year ban, said: "To know that I've tested positive as a result of a product that I used for personal reasons is extremely difficult to wrap my hands around."
Full story here. Gotta feel a bit sorry for the guy ....
Timing: 3:19.6 (3:19.6) / 6:40.5 (3:20.9) / 10:00.7 (3:20.1) / 13:21.2 (3:20.4) /16:37.8 (3:16.6)
Very happy to pull off a PB in these conditions in a solo run, and am hopeful that this is the start of a new era in my racing. I definitely feel a different person to the one that was racing over the summer.
Leadup:
Sun am: 7 @4:44 HR 136 Windy&warm, good to get it done.
Mon am: 10.96 @4:20 HR 150 A little tired, but good run.
Tue am: 5.95 @4:45 HR 132 Nice & easy.
Tue pm: 9 Intervals: 200;400;800;1200;800;400;200 with SR. Felt good & fast today. Short session though.
Wed am: 14.83 @4:17 HR 154 Tough run, backing up from intervals.
Thu am: 9.92 @4:52 HR 129 Wow, low HR. Great conditions.
Story of the week:
Olympic 400 metres champ LaShawn Merritt of the United States has been suspended after testing positive for an anabolic steroid contained in an over-the-counter penis enlargement product. The 23-year-old American, who faces a two-year ban, said: "To know that I've tested positive as a result of a product that I used for personal reasons is extremely difficult to wrap my hands around."
Full story here. Gotta feel a bit sorry for the guy ....
Monday, April 19, 2010
Comm. Games Trials
Sunday afternoon was fun, especially the 1500m with a packed field. It turned out to be very tactical with local Marc See making the 'no guts, no glory' move (see photo) which didn't work out, but I suspect that the top three ( Gregson, Risely, Roff) were always going to be there whatever happened.
Full Gallery from day 3 here:
Commonwealth Games Selection Trials 2010 Day 3
For myself, recovery run (7km @ 4.44 HR 136) in the morning, followed by a nice brekky at Cobalt with the gang, and Monday morning easy (11km @ 4:20 HR 150) in lovely conditions - quite warm on Mounts Bay road, and then through the King's Park 'fridge' up the western path back to Next G.
Saturday, April 17, 2010
Long run
Solo run from Mundaring to Chidlow and back, 26.02km @ 4:29 pace, HR 146. Beautiful conditions with a nice cool breeze and sun behind thin high clouds for 75% of the run; it did get warm when the cloud cover disappeared. I felt good today and fatigue only really started to hit in the climb from Mt Helena back to Mundaring. Took an Orange Roctane Gu during my brief pause at Chidlow - I seem to have found another flavour that I like! It obviously agreed with me because I covered the lap back to Mt Helena almost 5 minutes quicker than the way out! Not sure that the Elixirs are good for long runs, I started to feel pebbles through the sole as the run went on. Good run today though, very happy with how I felt during and afterwards. Really didn't feel like I'd run for two hours once I'd driven back down to the Darlington bakery to meet up with everyone else, and apparently I didn't look like it either.
Friday, April 16, 2010
Tempos and Recoveries
First up, I hope Simon E, Tony S, Clown and Epi have a great time running Boston on Monday. Weather looks good, and this year you get a tailwind, lucky buggers!
On Tuesday afternoon the weather was getting worse as time went on, so I decided to go out early before the heavy stuff hit. I was planning to go to JK’s intervals session but the weather was predicted to be bad, so I thought I'd do a Mona Fartlek session on the Canning Bridges course. My feet felt zippy from the start, as they usually do when I put on the Revolvers.
The 3.5km warmup up the freeway path into a good NW wind was at 4:17 pace ; I turned and went pretty much straight away. I was running south down the freeway path toward the Mt Henry bridge with a NW 28kph wind on my tail, because I figure doing a session like this into a strong headwind is a bit soul destroying, even though it’s a relatively sheltered path.
I covered a bit more than last week, even though that had an extra minute last because the Mona session was done manually. No such glitches this time, 20:00 on the nose for 5:67km. Felt fast today. As with last week I continued a semi-tempo session doing the 3.3km home into the rain and wind at a healthy 4:02 pace, never really feeling pushed, and I actually enjoyed the rain.
Great session! ( might have had something to do with the double espresso at 2 o’clock…. )
Wednesday morning, I decided to head up the freeway path and then over/under/over/under the Narrows and back - 14.88km @ 4:22 HR 154. The first half was into a fairly strong northerly wind (33/38kph) ; it wasn’t that much fun but I think the cyclists had it worse. These Wednesday ‘easy’ runs are always a bit tough, I guess I need to suck it up as long as my week is structured the way it is. I may consider moving this to the evening to get more recovery from the Tuesday evening intervals. The wind seemed to drop a bit as the run went on, so I didn’t really get the blow home I was looking for. Enjoyed my breakfast!
Thursday morning recovery - 9.92km @ 4:48 HR 137Nice morning to be out, felt a little tired after a bad nights sleep, but OK. Once I got over the Causeway and got the slight tailwind I felt more relaxed. Another iron shot in the butt yesterday left things a tad tender.
Thursday evening I chose a steady state tempo run with long warmup and cooldown. I’m loving these late afternoon runs. There was a bit of wind around this afternoon which made it tough in places. I think this is a good length tempo run for me ( ~ 15km ; two loops of the Canning Bridges), but I may increase the length of the tempo section and reduce the warmup/cooldown a bit. It was a long way home! Felt good though – the warmup especially I was averaging good pace without feeling puffed at all; the tempo was good but I got tired towards the end, so probably should have reduced pace a bit to keep the HR down ; next time just a bit slower I think – the HR was a bit high by the end, but I was in a 3-2 breathing pattern so that’s OK – but 3-3 is better ; average HR 174. Not a bad effort for the first steady state run I've done in a long time.
Friday morning was beautiful - still and sunny ; good recovery run 6km @ 4:48 HR 138, not feeling too fatigued considering yesterday’s efforts. The sun got warm after a while though. Nice long slow run tomorrow in the hills ; looking forward to it, as well as checking out the national trials at the stadium this weekend – it’s going to be a bit different from the Masters Nationals two weeks ago…. very exciting!
On Tuesday afternoon the weather was getting worse as time went on, so I decided to go out early before the heavy stuff hit. I was planning to go to JK’s intervals session but the weather was predicted to be bad, so I thought I'd do a Mona Fartlek session on the Canning Bridges course. My feet felt zippy from the start, as they usually do when I put on the Revolvers.
The 3.5km warmup up the freeway path into a good NW wind was at 4:17 pace ; I turned and went pretty much straight away. I was running south down the freeway path toward the Mt Henry bridge with a NW 28kph wind on my tail, because I figure doing a session like this into a strong headwind is a bit soul destroying, even though it’s a relatively sheltered path.
I covered a bit more than last week, even though that had an extra minute last because the Mona session was done manually. No such glitches this time, 20:00 on the nose for 5:67km. Felt fast today. As with last week I continued a semi-tempo session doing the 3.3km home into the rain and wind at a healthy 4:02 pace, never really feeling pushed, and I actually enjoyed the rain.
Great session! ( might have had something to do with the double espresso at 2 o’clock…. )
Wednesday morning, I decided to head up the freeway path and then over/under/over/under the Narrows and back - 14.88km @ 4:22 HR 154. The first half was into a fairly strong northerly wind (33/38kph) ; it wasn’t that much fun but I think the cyclists had it worse. These Wednesday ‘easy’ runs are always a bit tough, I guess I need to suck it up as long as my week is structured the way it is. I may consider moving this to the evening to get more recovery from the Tuesday evening intervals. The wind seemed to drop a bit as the run went on, so I didn’t really get the blow home I was looking for. Enjoyed my breakfast!
Thursday morning recovery - 9.92km @ 4:48 HR 137Nice morning to be out, felt a little tired after a bad nights sleep, but OK. Once I got over the Causeway and got the slight tailwind I felt more relaxed. Another iron shot in the butt yesterday left things a tad tender.
Thursday evening I chose a steady state tempo run with long warmup and cooldown. I’m loving these late afternoon runs. There was a bit of wind around this afternoon which made it tough in places. I think this is a good length tempo run for me ( ~ 15km ; two loops of the Canning Bridges), but I may increase the length of the tempo section and reduce the warmup/cooldown a bit. It was a long way home! Felt good though – the warmup especially I was averaging good pace without feeling puffed at all; the tempo was good but I got tired towards the end, so probably should have reduced pace a bit to keep the HR down ; next time just a bit slower I think – the HR was a bit high by the end, but I was in a 3-2 breathing pattern so that’s OK – but 3-3 is better ; average HR 174. Not a bad effort for the first steady state run I've done in a long time.
Friday morning was beautiful - still and sunny ; good recovery run 6km @ 4:48 HR 138, not feeling too fatigued considering yesterday’s efforts. The sun got warm after a while though. Nice long slow run tomorrow in the hills ; looking forward to it, as well as checking out the national trials at the stadium this weekend – it’s going to be a bit different from the Masters Nationals two weeks ago…. very exciting!
Subscribe to:
Posts (Atom)