My Dad turns 60 today. Happy birthday to one of my few readers! Ironically he is currently speeding along the autoroutes in France on his way to Lake Garda in Italy for his vacation so won't get to read this for a couple of weeks anyway!
The run today felt more like a chore than something I enjoyed! 7.85 mile road loop including 8*100 striders at the local track. I felt tired and my legs were stiff and unresponsive.
I need to get more sleep and finish work earlier. Unfortunately I have a 6.30 am flight to catch tomorrow so it will be another short night's sleep tonight. Maybe I can catch up at the Sofitel tomorrow night!
For the legs I actually have a massage appointment booked later today so that will be good, especially with no run planned now till Friday am.
Wednesday, July 30, 2008
Tuesday, July 29, 2008
Pushing it harder
Today's workout went as follows- 3 mile warm up (21:50), 2 miles AT (5.45/5.44), 4 minute recovery, 2*1600 with 400 jog in 5:13/5:08. I went through 1200 of the second repeat at the prescribed 5:15 pace but decided to push the last 400 hard (72). So this took a lot more out of me than last week's comparable workout but I was pushing it harder this week.
Nice humidity today- I was completely drenched after the run!
Chill week planned now until race on Saturday. I'm travelling to New York on business Thursday/Friday so won't get a run in on Thursday and will do a nice and easy jog through Central park on Friday!
Nice humidity today- I was completely drenched after the run!
Chill week planned now until race on Saturday. I'm travelling to New York on business Thursday/Friday so won't get a run in on Thursday and will do a nice and easy jog through Central park on Friday!
Monday, July 28, 2008
Late run
I was eventually able to get out at 10pm last night to get 4.7 miles in and get to my planned 40 miles for the week, nothing more, nothing less! it was still incredibly humid at that time. I literally ran around my neighbourhood 8 times to get it done. with the darkness, the heat and the cacophany of bugs chirping away it was quite a surreal run! I ended up running an average 6.25 pace and that after a couple of 7 minute miles to warm up, so I made sure this morning's run of 6.3 miles was at a much more relaxed pace.
Tomorrow will be repeat of last Tuesday's workout but with a longer warm up, 4 minutes instead of 5 between the tempo and the mile repeats and a faster goal pace for the miles. I will make sure I start before the sun rises as it has got very hot and humid here again!
Tomorrow will be repeat of last Tuesday's workout but with a longer warm up, 4 minutes instead of 5 between the tempo and the mile repeats and a faster goal pace for the miles. I will make sure I start before the sun rises as it has got very hot and humid here again!
Sunday, July 27, 2008
Kids' heaven...
Adult hell....
Having a great weekend with the girls, only drawback being I have to take them to such delightful, calm oases as Chuck E Cheese and Monkey Joe's. Don't get me wrong I love seeing the kids have a great time but when you've got a five year old in her relentless "see how fast I can do this/watch me do this Daddy" mode and a two year old trying to get into as much mischief as possible every time you turn your back, it's pretty hard work- certainly harder than a 14 mile run for example!
Running since Wednesday has seen a tempo workout on Thursday- included 3 miles in 5.43/43/33 one mile recovery then finished with a 5.23- and 8 miles including striders at the track on Friday. The workout was too much like hard work to be considered a tempo workout really but I felt pretty smooth, Friday's run felt good. I think things are coming around. I have the next leg of the Grand Prix next Saturday- a fairly brutal 5k- so that should give a good indication of what sort of shape I'm rounding into.
It's nice having my goal race so far off. My training seems to have much more structure and progression this time around
Ironically being left with the kids with Lisa away and training on hold for a couple of days I've been able to catch up on some sleep- 7 hours the last two nights and even squeezed in a nap while Sophie napped yesterday and Emily watched a DVD!
I'll hopefully have time to head out the door for a quick run when Lisa gets back tonight
Having a great weekend with the girls, only drawback being I have to take them to such delightful, calm oases as Chuck E Cheese and Monkey Joe's. Don't get me wrong I love seeing the kids have a great time but when you've got a five year old in her relentless "see how fast I can do this/watch me do this Daddy" mode and a two year old trying to get into as much mischief as possible every time you turn your back, it's pretty hard work- certainly harder than a 14 mile run for example!
Running since Wednesday has seen a tempo workout on Thursday- included 3 miles in 5.43/43/33 one mile recovery then finished with a 5.23- and 8 miles including striders at the track on Friday. The workout was too much like hard work to be considered a tempo workout really but I felt pretty smooth, Friday's run felt good. I think things are coming around. I have the next leg of the Grand Prix next Saturday- a fairly brutal 5k- so that should give a good indication of what sort of shape I'm rounding into.
It's nice having my goal race so far off. My training seems to have much more structure and progression this time around
Ironically being left with the kids with Lisa away and training on hold for a couple of days I've been able to catch up on some sleep- 7 hours the last two nights and even squeezed in a nap while Sophie napped yesterday and Emily watched a DVD!
I'll hopefully have time to head out the door for a quick run when Lisa gets back tonight
Wednesday, July 23, 2008
Quick boring update
Still too busy to get back to regular blogging but training has been going well. Since Friday's update I did another 5 mile run plus strides Friday evening, a 14.5 mile long run at sub 7 pace on Saturday, 7.3 miles recovery (from the long run and the night before!) Sunday, 6.8 easy on Monday, workout on Tuesday and 6.45 easy this morning.
The workout was solid- 2 mile warm up, 2 mile tempo (5.45/5.52), 5 minute rest, 2*1600 with 400 recovery in 5.18/5.16. Things seem to be coming together and the lower leg issues seem to be under control. This is a 'down week' which is fortunate as Lisa will be out of town again this weekend at her Mom's so I'll be on single parent/no run duty again
The workout was solid- 2 mile warm up, 2 mile tempo (5.45/5.52), 5 minute rest, 2*1600 with 400 recovery in 5.18/5.16. Things seem to be coming together and the lower leg issues seem to be under control. This is a 'down week' which is fortunate as Lisa will be out of town again this weekend at her Mom's so I'll be on single parent/no run duty again
Friday, July 18, 2008
Still busy
In an effort to get my daily postings back on track, here is today's entry
Run: 4.7 miles (6.55) Sleep: 6 hrs RHR: 45
I am scheduled to get another run in after work- go home, get changed, run to the restaurant we are going to eat at, quick dry and spray of deodorant and sit down to eat! How Lisa loves it when I do that!
Week started off badly with an aborted evening workout on Tuesday (I can't run in the heat it would seem!) but has since picked up with a solid 10 mile effort on Wednesday including 2 miles sub MP and a 12.8 mile effort on Thursday including 6 miles of 2 mins 'on, 3 mins 'off'.
My chiropractor spotted problems with my alignment which he believes is causing the soreness in my lower legs so I am stretch stretch stretching the areas he feels need to be addressed. I am seriously thinking of taking up yoga, I am as infexible as a plank of wood
Looking forward to catching up with the British Open over the weekend, plus Le Tour hits the Alps- there's a Brit who is winning every flat stage which is bizarre, the guy's a freak, amazing! Also, very rare 'boys night out' planned tomorrow night. Have brought forward my Sunday 14 miler to tomorrow in anticipation of Sunday's hangover....
Run: 4.7 miles (6.55) Sleep: 6 hrs RHR: 45
I am scheduled to get another run in after work- go home, get changed, run to the restaurant we are going to eat at, quick dry and spray of deodorant and sit down to eat! How Lisa loves it when I do that!
Week started off badly with an aborted evening workout on Tuesday (I can't run in the heat it would seem!) but has since picked up with a solid 10 mile effort on Wednesday including 2 miles sub MP and a 12.8 mile effort on Thursday including 6 miles of 2 mins 'on, 3 mins 'off'.
My chiropractor spotted problems with my alignment which he believes is causing the soreness in my lower legs so I am stretch stretch stretching the areas he feels need to be addressed. I am seriously thinking of taking up yoga, I am as infexible as a plank of wood
Looking forward to catching up with the British Open over the weekend, plus Le Tour hits the Alps- there's a Brit who is winning every flat stage which is bizarre, the guy's a freak, amazing! Also, very rare 'boys night out' planned tomorrow night. Have brought forward my Sunday 14 miler to tomorrow in anticipation of Sunday's hangover....
Saturday, July 12, 2008
RFYL 4 miler
Race went pretty well today. I came in second in 21.41 over a minute behind perennial Grand Prix victor Marchinko but more importantly over 20 seconds ahead of my rival for 2nd place in the overall GP. I ran pretty solid, felt much better than my last few races. I consciously let the race come to me this time rather than forcing it from the off and it paid dividends. Calf/achilles was a little sore but not too bad and I'm now not running unil Tuesday and have an appointment with Doc on Monday anyway. For my troubles I won another free massage at the place I went to last time, so she'll be glad to see me back again not paying a dime!
It was all a bit different the pre race today without Lisa here. Had to wake the kids up at 6 and head out without breakfast, drop them off with Tim who was on kid duty himself while Hannah ran and generally just rush everything I would normally take my time over, but I think that actually helped in the end!
That made my 50 for the week and next week the second phase of my training begins with a long workout on Tuesday, a midweek long run on Thursday and a 'double' on Friday. Bring it on!
Friday, July 11, 2008
Run, work, eat, sleep
That has been my daily cycle this past week, hence the lack of updates! This is always my busiest time of year and so it has been again. There is light at the end of the tunnel though- hence the chance to geta quick update on here!
So, a quick recap. The 5k was predictably bad, coming in second in 16.48, but I came to terms with that fairly quickly. that was followed by a day at work when I was literally the only person in our entire building. Mattered not a jot to me, family were out of town anyway and July 4th doesn't rank high on my 'favourite holidays' list- I'll get to take the day some other time.
Saturday and Sunday were nice and quiet. Heavy rain precluded me doing any of my planned (honestly!) yard work on the Sunday so I was able to watch the Wimbledon Final in full, mesmerized by the amazing drama and feeling I was witnessing something that will go down in sporting history. And what's more a graceful loser and a humble victor. Class
Then the family got back and my week of toil at work began.
I have got all my training in though- heading out the door 5.30 every morning. Fifty miles this week including a great fartlek workout on Tuesday and my longest run for a while of 12 miles on Thursday. The only glitch on the running front has been the aches and pains in my lower legs threatening to rear their ugly heads again but we'll see. My RHR is apparently now down to 42 which is a good sign of the fitness gradually coming back.
I have a 4 mile race tomorrow, part of the Grand Prix Series here. I plan to complete the Series as part of my marathon build up so will be looking to get as many points as possible tomorrow not withstanding the fact that I'm still not in great race shape and this is by no means a goal race for me.
Lisa's out of town visiting her poor Mom who had a stroke last week so I'll have my hands full a bit more this weekend than I did last!
So, a quick recap. The 5k was predictably bad, coming in second in 16.48, but I came to terms with that fairly quickly. that was followed by a day at work when I was literally the only person in our entire building. Mattered not a jot to me, family were out of town anyway and July 4th doesn't rank high on my 'favourite holidays' list- I'll get to take the day some other time.
Saturday and Sunday were nice and quiet. Heavy rain precluded me doing any of my planned (honestly!) yard work on the Sunday so I was able to watch the Wimbledon Final in full, mesmerized by the amazing drama and feeling I was witnessing something that will go down in sporting history. And what's more a graceful loser and a humble victor. Class
Then the family got back and my week of toil at work began.
I have got all my training in though- heading out the door 5.30 every morning. Fifty miles this week including a great fartlek workout on Tuesday and my longest run for a while of 12 miles on Thursday. The only glitch on the running front has been the aches and pains in my lower legs threatening to rear their ugly heads again but we'll see. My RHR is apparently now down to 42 which is a good sign of the fitness gradually coming back.
I have a 4 mile race tomorrow, part of the Grand Prix Series here. I plan to complete the Series as part of my marathon build up so will be looking to get as many points as possible tomorrow not withstanding the fact that I'm still not in great race shape and this is by no means a goal race for me.
Lisa's out of town visiting her poor Mom who had a stroke last week so I'll have my hands full a bit more this weekend than I did last!
Thursday, July 3, 2008
Better
7.2 miles @ 6.55. Lower legs felt MUCH better today which was a relief. Actually felt pretty good throughout this run
Sleep: 6 hours RHR: 47
Tomorrow is the Matthews July 4th 5k. Will be interesting to see how it pans out. This time last year I was in fantastic shape and won the race in my fastest time I've run in the States (15:51). Everything was ideal that day too- humidity wasn't too bad and i was toe to toe with another guy the whole race. I'm likely to be at least 40 seconds off that tomorrow, but I won't let it demoralize me- honest! I've hopefully got bigger fish to fry over the next few months....
Sleep: 6 hours RHR: 47
Tomorrow is the Matthews July 4th 5k. Will be interesting to see how it pans out. This time last year I was in fantastic shape and won the race in my fastest time I've run in the States (15:51). Everything was ideal that day too- humidity wasn't too bad and i was toe to toe with another guy the whole race. I'm likely to be at least 40 seconds off that tomorrow, but I won't let it demoralize me- honest! I've hopefully got bigger fish to fry over the next few months....
Wednesday, July 2, 2008
Home alone
I work for an Australian owned Company whose year end is June 30 so typically this time of year is crazy busy for me, leaving in the morning before the kids wake up and barely getting home in time to get them to bed. Plus I always have to work July 4th (not such a big deal for a Brit!!). So Lisa takes the kids to her parents and I have the house to myself for a few days. So it is this week, until Sunday, they've even taken the dog! The house is eerily quiet despite my stereo being on full blast for once!
Anyway, yesterday I did my fartlek, pushed it too hard but there you go, I got a bit excited doing my first real speedwork for a while. Workout was 1 mile warm up straight into 3 mins on, 2 mins off (*3) 2 mins on, 2 mins off (*3). Paces for the 'on' sections were 5:19,18,17,08,10,07. Judging by how these paces felt, Friday's 5k could be messy!
Sleep was an atrocious 4 hours because of staying up to watch the Trials, but how could I miss the 800 race! At least I should catch up on some sleep the next few days. Might even be able to grab a nap in front of the Tennis over the weekend!
Today's run was 8 miles at a nice and easy 7:07 pace with some striders thrown in. My achilles was a little stiff as I headed out this morning (in spite of my religious stretching/massaging of late). Feels fine now but I'll have to watch it.
Anyway I'm off to catch up on some kip!
Anyway, yesterday I did my fartlek, pushed it too hard but there you go, I got a bit excited doing my first real speedwork for a while. Workout was 1 mile warm up straight into 3 mins on, 2 mins off (*3) 2 mins on, 2 mins off (*3). Paces for the 'on' sections were 5:19,18,17,08,10,07. Judging by how these paces felt, Friday's 5k could be messy!
Sleep was an atrocious 4 hours because of staying up to watch the Trials, but how could I miss the 800 race! At least I should catch up on some sleep the next few days. Might even be able to grab a nap in front of the Tennis over the weekend!
Today's run was 8 miles at a nice and easy 7:07 pace with some striders thrown in. My achilles was a little stiff as I headed out this morning (in spite of my religious stretching/massaging of late). Feels fine now but I'll have to watch it.
Anyway I'm off to catch up on some kip!
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