I like cut back weeks! Nice to have no long run or workouts planned this weekend. So am just going to head out for the next couple of days with no routes in mind, just run easy for 8 or 9 miles each day. Such was the case yesterday. Took advantage of our work policy of closing the office early on holiday weekends to get an afternoon run in for a change. Parked up at the restaurant I would be eating with the girls at later and did an 8 mile loop including 8*100 strides at the track, stretched and dried off for pizza and cupcakes.
Feeling decent at the moment and looking to beat my half pr next Sunday up in Cleveland. My gut feel is that I should be in mid 1.12s shape, we'll see
Saturday, August 30, 2008
Thursday, August 28, 2008
Dried out and humid
Always amazes me how quickly it dries out here. After 2 days of constant rain and floods all over Charlotte, you wouldn't be able to tell it had even rained in our neighbourhood. With the drying out comes the humidity and high dew point, which have returned with a vengeance!
Certainly could feel the humidity today! Ran 2 miles up to Lansdowne then 4 times round the Landsdowne/Folger 2 mile loop then 2 miles home. Goal for the middle 8 miles was to run alternate 6.00/6.30s. Hit 6.03/6.22,5.52/6.26,5.56/6.24,6.00/6.31. Didn't feel all that great to be honest, was struggling to find a rhythm and hit the right paces but it was the first time I had done this sort of workout. Taking it easy the next few days,no workout till Tuesday and no long run at the weekend. Running after work tomorrow so can have a lie in for a change
After a very stressful day at work I had a timely massage and it feels good!
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Certainly could feel the humidity today! Ran 2 miles up to Lansdowne then 4 times round the Landsdowne/Folger 2 mile loop then 2 miles home. Goal for the middle 8 miles was to run alternate 6.00/6.30s. Hit 6.03/6.22,5.52/6.26,5.56/6.24,6.00/6.31. Didn't feel all that great to be honest, was struggling to find a rhythm and hit the right paces but it was the first time I had done this sort of workout. Taking it easy the next few days,no workout till Tuesday and no long run at the weekend. Running after work tomorrow so can have a lie in for a change
After a very stressful day at work I had a timely massage and it feels good!
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Wednesday, August 27, 2008
Crazy rain
Record breaking rainfall here. Charlotte under water in many places! Made this morning's run with Chris, Jocelyn, etc. from the Dowd Y interesting! Did the 12 mile loop at a nice and easy pace including a few u turns where the water in the street was waist deep and unpassable! Legs felt as if they had recovered somewhat compared to yesterday so we'll see what tomorrow's workout brings
Tuesday, August 26, 2008
Kindergarten
Emily started kindergarten today! She really enjoyed it and Mom didn't cry!
After a rest day yesterday, today's workout was cut short as it was proving to be much harder than originally planned. Original goal was 3*3200 with 2 min recovery in 11,10.50,10.40. Ran 10.58 for the first one and it felt very hard, managed 10.47 for the second one but when I hit 1600 for the third one in 5.28 I called it in! The humidity was incredible and the accompanying drizzle made it feel like you were running through a rain forest. Not too worried, the legs have taken quite a workload the last few weeks.
It has poured down with rain here all day today and apparently if this carries on as expected through the night it will be the wettest August on record for Charlotte!
After a rest day yesterday, today's workout was cut short as it was proving to be much harder than originally planned. Original goal was 3*3200 with 2 min recovery in 11,10.50,10.40. Ran 10.58 for the first one and it felt very hard, managed 10.47 for the second one but when I hit 1600 for the third one in 5.28 I called it in! The humidity was incredible and the accompanying drizzle made it feel like you were running through a rain forest. Not too worried, the legs have taken quite a workload the last few weeks.
It has poured down with rain here all day today and apparently if this carries on as expected through the night it will be the wettest August on record for Charlotte!
Sunday, August 24, 2008
Fried
That's how the legs felt after today's 20 miler! Tim and I set off at 5.45 to check out the Hit The Brixx 10k course that we'll be racing at the end of Sept. First half all over 7 pace, put the hammer down for a couple of miles around 15-17 and then the Randolph Hill sucked all the remaining energy out of me. Stopped for some water and then took my fried legs the three miles home at 6.30 pace which was faster than it felt i was capable of doing!
Mile splits were 8.00,7.32,7.19,7.13,7.08,7.02,7.00,7.05,6.37,6.45 for the first half, then 6.43,6.38,6.38,6.42,6.04,6.11,6.40,6.24,6.25,6.37 for the second half, so big negative split and another confidence boosting run. My last 'proper' long run for a few weeks. When I restart them in September, they will become more marathon focussed and I'll start practising fluid/fuel intake strategies- I certainly 'bonked' today, as soon as I got home I took in as many calories as possible!
And so I come to the end of the 65,65,70 mile week section of my training plan which was intimidating when I first saw it but has proved successful. The next couple of weeks see me taper down a bit so I can put in a good show at the Cleveland River Run Half in two weeks followed by a recovery week and then ramping it up again in earnest from the middle of September (8 weeks out from Richmond). I need a couple of easy weeks to consolidate my recent gains and freshen the legs up for the final push, so this schedule should work well.
Below is a picture from yesterday's race as I was reeling in the second placed guy and holding off the guy who eventually finished third
The Marathon was unbelievable last night! How Wanjiru maintained that apparently suicidal pace from start to finish was unbelievable and what a silver for the Morroccan who kept getting dropped but pulling himself back into it! And then 4th for Merga who was responsible for the pace almost all the way through but then hit the wall big time leaving the opportunity for his compatriot to grab the Bronze- these guys are mortals after all.
Was very annoyed with the amount of commercial breaks though! It seemed like every 2 minutes they were leaving the action and as expected we missed Merga's initial 'collapse'. I found the coverage of the Games in general to be very poor. The announcers are fantastic, but the coverage of the track and field was so frustrating. No events were shown live and you never knew when, or even if, they were going to show them in the evening. Still I got to know all the nuances of beach volleyball, gymnastics and diving I guess!! Viewing figures and revenues rule, that's for sure
Overall though I loved the Olympics, always have done, always will- very excited about them being held in London next, especially bearing in mind the successes of the GB team (apart from the track and field general mediocrity). Pretty impressive I think to be 4th in the Medals table, I mean just look at the size and populations of the three countries that outdid GB!!
Mile splits were 8.00,7.32,7.19,7.13,7.08,7.02,7.00,7.05,6.37,6.45 for the first half, then 6.43,6.38,6.38,6.42,6.04,6.11,6.40,6.24,6.25,6.37 for the second half, so big negative split and another confidence boosting run. My last 'proper' long run for a few weeks. When I restart them in September, they will become more marathon focussed and I'll start practising fluid/fuel intake strategies- I certainly 'bonked' today, as soon as I got home I took in as many calories as possible!
And so I come to the end of the 65,65,70 mile week section of my training plan which was intimidating when I first saw it but has proved successful. The next couple of weeks see me taper down a bit so I can put in a good show at the Cleveland River Run Half in two weeks followed by a recovery week and then ramping it up again in earnest from the middle of September (8 weeks out from Richmond). I need a couple of easy weeks to consolidate my recent gains and freshen the legs up for the final push, so this schedule should work well.
Below is a picture from yesterday's race as I was reeling in the second placed guy and holding off the guy who eventually finished third
The Marathon was unbelievable last night! How Wanjiru maintained that apparently suicidal pace from start to finish was unbelievable and what a silver for the Morroccan who kept getting dropped but pulling himself back into it! And then 4th for Merga who was responsible for the pace almost all the way through but then hit the wall big time leaving the opportunity for his compatriot to grab the Bronze- these guys are mortals after all.
Was very annoyed with the amount of commercial breaks though! It seemed like every 2 minutes they were leaving the action and as expected we missed Merga's initial 'collapse'. I found the coverage of the Games in general to be very poor. The announcers are fantastic, but the coverage of the track and field was so frustrating. No events were shown live and you never knew when, or even if, they were going to show them in the evening. Still I got to know all the nuances of beach volleyball, gymnastics and diving I guess!! Viewing figures and revenues rule, that's for sure
Overall though I loved the Olympics, always have done, always will- very excited about them being held in London next, especially bearing in mind the successes of the GB team (apart from the track and field general mediocrity). Pretty impressive I think to be 4th in the Medals table, I mean just look at the size and populations of the three countries that outdid GB!!
Saturday, August 23, 2008
Greek Fest 5k
Bagged my sub 16 for the year in probably my last 5k of the year (5.00/5.10/5.10/0.33=15.53). Nice weather, nice course, good training and people to race- all came together and luckily made the most of it. Sub 5 minute pace at the start felt pretty uncomfortable to be honest but once the race settled down I was fine and moved from 4th to 2nd gradually through the race. Finished pretty strong. It's always satisfying when you see tangible results from all the training you're doing- thanks for the schedules Tim! That freak ran 16.37 with a baby stroller!!
20 miler tomorrow planned to give me over 70 for the week- probably my biggest weekly mileage total ever. Good luck in your 5k Tusca
20 miler tomorrow planned to give me over 70 for the week- probably my biggest weekly mileage total ever. Good luck in your 5k Tusca
Back in town
Had a GREAT vacation! We stayed in a great cabin in Pigeon Forge and the kids had a blast visiting Dollywood, Splash Country, Ripleys Aquarium, etc. Sophie had her second birthday while we were away and she polished off a hot fudge sundae to celebrate.
We didn't have internet access so to update the blog I've posted some pictures and copy and pasted my training log so you can see how the running has been going.
Today is the Greek Fest 5k and I'm looking forward to it. Training is going well. I'm 'training through' the race so not expecting too much but I should be pretty strong and for Charlotte this course is as flat as you can get....
Monday- 4.5 miles @ 7.15
Nice 'reconnaissance' run around the resort. VERY hilly! Found a nice loop for this week's workouts- the hills are going to make it very tough! Nice cool air (wore t-shirt!) and air felt thinner though according to Garmin we are only 400 feet higher than Charlotte!
Tuesday- 12 miles @ 6.19
Great hard tempo effort. ran 3 mile warm up straight into 5 1.5 mile loops of resort (8.49/48/43/46/42) then 0.5 add on (2.57) total 8 miles in 47.08, 1 mile warm down
loop had a half mile of gradual uphill where I was working very hard and then I would recover on the downhill section. tough workout will take it easy tomorrow!
Wednesday- 8.5 miles @ 6.59
Legs feel pretty beat up. Accumulation of last couple of weeks mileage, yesterday's workout and being on my feet all day with the kids here! Ran a different route today, headed down into Pigeon Forge and ran around the park we found yesterday. Was nice to find some flat terrain for the majority of the run- needed it the way my legs were feeling!
Thursday- 12 miles @ 6.30
3.6m jog to track (25.37- 7.07), 8*100 striders (all 16s), 2.26m jog (15.35- 6.53), 3 miles at MP (5.54/5.55/5.51), 2.64m jog home (17.10- 6.30).
The 3 MP miles were meant to be the last three but I decided to run them on the flat paths rather than around the hilly resort! Legs bounced back a bit from yesterday, just an easy 6 tomorrow and hopefully I can post a reasonable time at Greek Fest
Friday- 6 miles @ 6.46
Easy shake out run before tomorrow's race. Feeling pretty decent
We didn't have internet access so to update the blog I've posted some pictures and copy and pasted my training log so you can see how the running has been going.
Today is the Greek Fest 5k and I'm looking forward to it. Training is going well. I'm 'training through' the race so not expecting too much but I should be pretty strong and for Charlotte this course is as flat as you can get....
Monday- 4.5 miles @ 7.15
Nice 'reconnaissance' run around the resort. VERY hilly! Found a nice loop for this week's workouts- the hills are going to make it very tough! Nice cool air (wore t-shirt!) and air felt thinner though according to Garmin we are only 400 feet higher than Charlotte!
Tuesday- 12 miles @ 6.19
Great hard tempo effort. ran 3 mile warm up straight into 5 1.5 mile loops of resort (8.49/48/43/46/42) then 0.5 add on (2.57) total 8 miles in 47.08, 1 mile warm down
loop had a half mile of gradual uphill where I was working very hard and then I would recover on the downhill section. tough workout will take it easy tomorrow!
Wednesday- 8.5 miles @ 6.59
Legs feel pretty beat up. Accumulation of last couple of weeks mileage, yesterday's workout and being on my feet all day with the kids here! Ran a different route today, headed down into Pigeon Forge and ran around the park we found yesterday. Was nice to find some flat terrain for the majority of the run- needed it the way my legs were feeling!
Thursday- 12 miles @ 6.30
3.6m jog to track (25.37- 7.07), 8*100 striders (all 16s), 2.26m jog (15.35- 6.53), 3 miles at MP (5.54/5.55/5.51), 2.64m jog home (17.10- 6.30).
The 3 MP miles were meant to be the last three but I decided to run them on the flat paths rather than around the hilly resort! Legs bounced back a bit from yesterday, just an easy 6 tomorrow and hopefully I can post a reasonable time at Greek Fest
Friday- 6 miles @ 6.46
Easy shake out run before tomorrow's race. Feeling pretty decent
Sunday, August 17, 2008
Tennessee bound
Off on our vacation to Pigeon Forge today. Looking forward to it! Sunday's run safely in the bank. Just over 18 miles at 7.05 pace. We ran in a torrential thunderstorm! The lightning was crashing around us, probably not the cleverest thing in the world to do but got to get the long run in right?! Legs felt fairly decent and I'm happy with how the first couple of long runs of this cycle have gone.
Will hopefully find somewhere decent to run in Pigeon Forge, have another solid week and put a decent performance in next Saturday at the next GP race (Greek Fest 5k). Blog updates will depend on whether I can find an internet connection where we are staying (I'm doubting it). Looking forward to the men's 10k later. I'm going to avoid the result and watch the race in 'primetime'. And the Brit Gold Rush continues! Apparently the last time we were third in the table was 1908 when London hosted it!
Will hopefully find somewhere decent to run in Pigeon Forge, have another solid week and put a decent performance in next Saturday at the next GP race (Greek Fest 5k). Blog updates will depend on whether I can find an internet connection where we are staying (I'm doubting it). Looking forward to the men's 10k later. I'm going to avoid the result and watch the race in 'primetime'. And the Brit Gold Rush continues! Apparently the last time we were third in the table was 1908 when London hosted it!
Saturday, August 16, 2008
Super Saturday and Primetime Schmimetime
What a day for the Brits at the Olympics! We won 5 golds and would likely have won 2 more had the winds been blowing at the sailing venue (they will come tomorrow instead). In fact we have drawn level with Michael Phelps now with 7- outstanding! As many wags have observed too, we must be leading the medal table for events where you have to sit on your arse to compete (cycling, sailing, rowing).
Drawing inspiration from the Olympics, training continues to be solid. A nice and easy 6.8 miler yesterday and then 8.8 today with miles 4 and 8 in 5:08. Tomorrow is another 18 miler to make it two 65 weeks in a row (70 planned next week, including a 5k race Saturday)
Looking forward to the Marathon later. Obviously my heart is hoping Paula does well but bearing in mind her preparation that has to be unlikely. In fact I wouldn't be surprised to see the other Brit Yamauchi beat her! Whatever it should be a grim battle, although I am not sure what the weather/smog is supposed be like.
Of course, I'm looking forward to the Marathon on the basis that NBC will actually show it live. They may not, judging by how the rest of the track races have been shown. Which brings me to the second half of my post title. Imagine my surprise when I tuned in in time for the 100m Final this morning only to not be able to find it on any channel, anywhere (including internet streaming!). What the ?? Well done Uwain, I'll see you later if they can squeeze you in between a commercial break....
Drawing inspiration from the Olympics, training continues to be solid. A nice and easy 6.8 miler yesterday and then 8.8 today with miles 4 and 8 in 5:08. Tomorrow is another 18 miler to make it two 65 weeks in a row (70 planned next week, including a 5k race Saturday)
Looking forward to the Marathon later. Obviously my heart is hoping Paula does well but bearing in mind her preparation that has to be unlikely. In fact I wouldn't be surprised to see the other Brit Yamauchi beat her! Whatever it should be a grim battle, although I am not sure what the weather/smog is supposed be like.
Of course, I'm looking forward to the Marathon on the basis that NBC will actually show it live. They may not, judging by how the rest of the track races have been shown. Which brings me to the second half of my post title. Imagine my surprise when I tuned in in time for the 100m Final this morning only to not be able to find it on any channel, anywhere (including internet streaming!). What the ?? Well done Uwain, I'll see you later if they can squeeze you in between a commercial break....
Thursday, August 14, 2008
I got some sleep (ish)
Proud of myself last night. Fast asleep by 11. Probably a one off until Beijing over but impressive nonetheless.
Of course then I had to wake up at 5.30 to get my run in but such is life. even the dog couldn't be bothered to get up with me this morning
Today Coach had me down for 12 miles including 8 miles of 2 mins 'on'/3 mins 'off'. I found a hilly road loop of about 2 miles and the workout proceeded as follows
'On' paces were 5.31/18/51/23/26/34/08/37/20/24 (average 5.27), 'off' was generally 7 minute miling. Total run 12 miles in 1:18
The 'on' paces were erratic as it was a hilly loop and i was trying to maintain effort rather than pace so some were faster, some slower. Overall a decent enough workout- run in my 'normal' shoes rather than flats
Of course then I had to wake up at 5.30 to get my run in but such is life. even the dog couldn't be bothered to get up with me this morning
Today Coach had me down for 12 miles including 8 miles of 2 mins 'on'/3 mins 'off'. I found a hilly road loop of about 2 miles and the workout proceeded as follows
'On' paces were 5.31/18/51/23/26/34/08/37/20/24 (average 5.27), 'off' was generally 7 minute miling. Total run 12 miles in 1:18
The 'on' paces were erratic as it was a hilly loop and i was trying to maintain effort rather than pace so some were faster, some slower. Overall a decent enough workout- run in my 'normal' shoes rather than flats
Wednesday, August 13, 2008
Cool rain
Had a bit of a surprise when I opened the back door to let the dog out this morning. Not only was it 60 degrees but it was pouring with rain too! Literally the first morning rain I can remember in months! When it rains here in the summer it typically comes with a storm in the early evening or overnight.
So it was strange to head out in the cool and rain. I remained shirtless as usual but I almost got a bit cold to be honest! Ran the bog standard out and back on the (somewhat muddy!) trails, 6.8 miles in 48 minutes. Legs felt quite heavy and unresponsive today but that seems to be a theme on the Wednesdays after the hard Tuesday workout. Hopefully they'll kick back into gear before tomorrow's 12 miler.
I also need to get more sleep and stop staying up watching the Olympics but it just grabs you and it's hard to turn off as I am sure many of you will agree! It is bizarre how I become engrossed in sports I would never even consider watching on a normal basis. Last night I was mesmerized by the Womens team Gymnastics for God's sake!! Half of me amazed by the athleticism, grace, strength, etc. of the girls, the other half thinking it would be bloody funny if one of them fell off the beam/bars, etc. (unfortunately for the Americans that happened one too many times to beat the Chinese). And by the way, there is no way some of those Chinese girls are 16! Two of them look younger than Emily!!
So my intention is to get an early night tonight. I don't think Phelps has any Finals lined up tonight so maybe I'll be able to pull it off
So it was strange to head out in the cool and rain. I remained shirtless as usual but I almost got a bit cold to be honest! Ran the bog standard out and back on the (somewhat muddy!) trails, 6.8 miles in 48 minutes. Legs felt quite heavy and unresponsive today but that seems to be a theme on the Wednesdays after the hard Tuesday workout. Hopefully they'll kick back into gear before tomorrow's 12 miler.
I also need to get more sleep and stop staying up watching the Olympics but it just grabs you and it's hard to turn off as I am sure many of you will agree! It is bizarre how I become engrossed in sports I would never even consider watching on a normal basis. Last night I was mesmerized by the Womens team Gymnastics for God's sake!! Half of me amazed by the athleticism, grace, strength, etc. of the girls, the other half thinking it would be bloody funny if one of them fell off the beam/bars, etc. (unfortunately for the Americans that happened one too many times to beat the Chinese). And by the way, there is no way some of those Chinese girls are 16! Two of them look younger than Emily!!
So my intention is to get an early night tonight. I don't think Phelps has any Finals lined up tonight so maybe I'll be able to pull it off
Tuesday, August 12, 2008
Temporary Fall
It was 62 degrees here this morning- wonderful! I am sure someone will turn the oven back on when we go on our vacation next week but I'll take this for now!
Good temps reflected by a good workout this morning. 5*1600 with one minute recovery in 5.26/5.19/5.19/5.17/5.10. The original goal had been 5.25-5.30 for each one but I just ran by feel, never straining or red lining and those were the splits that transpired.
Doubling up today with a few miles planned on the treadmill at lunch time in front of the Olympics hopefully!
Good temps reflected by a good workout this morning. 5*1600 with one minute recovery in 5.26/5.19/5.19/5.17/5.10. The original goal had been 5.25-5.30 for each one but I just ran by feel, never straining or red lining and those were the splits that transpired.
Doubling up today with a few miles planned on the treadmill at lunch time in front of the Olympics hopefully!
Sunday, August 10, 2008
Nice day
Decent day all round. Apart from my run didn't even leave the house- these type of days are rare and appreciated! Started off with my 18 miler. Beautiful weather, good company, scenic rolling route, negotiated in 2:11, a comfortable 7:16 pace. Lower legs were feeling a little sore but I'll put that down to my first 2 hour plus run in quite some time. Iced and stretched well after though and feel fine now, although will certainly appreciate the planned day off tomorrow. More of the same starting again on Tuesday.
Spent the rest of the day playing with the kids, watching the Olympics, the golf and the football and generally chilling out. Emily had a play date and Sophie a good nap so I even managed to get a bit of kip myself.
Looking forward to Phelps' second final in a moment. The French have apparently been trash talking (although I expect something has been lost in translation) so we'll see!
Post script...... Mangez vos mots Alain!!! and British women's first gold medal in the pool for 48 years. And another late night...
Spent the rest of the day playing with the kids, watching the Olympics, the golf and the football and generally chilling out. Emily had a play date and Sophie a good nap so I even managed to get a bit of kip myself.
Looking forward to Phelps' second final in a moment. The French have apparently been trash talking (although I expect something has been lost in translation) so we'll see!
Post script...... Mangez vos mots Alain!!! and British women's first gold medal in the pool for 48 years. And another late night...
Saturday, August 9, 2008
Old habits die hard
Had the opportunity to lie in this morning and run later but when i woke at 5.30 I felt like just getting out the door and getting it done so did. also meant i would get back in time before the kids woke up so they wouldn't even know i'd gone. And the weather is beautiful here this weekend! It's literally as if someone turned the heat off. No humidity and even a little chill in the air! So the run felt wonderful today! Ran an 8 mile loop in 54 minutes including 8*100 at the local track. When I got back Lisa had cinnamon rolls baking in the oven. A great start to the day!
Also ran 5.3 nice easy miles last night so that is 47 of the planned 65 for the week done. The remaining 18 will be bagged on our long run tomorrow. Off to catch up with the Olympics from the live streaming on NBC (kids have requisitioned the tv this morning as usual!)
Also ran 5.3 nice easy miles last night so that is 47 of the planned 65 for the week done. The remaining 18 will be bagged on our long run tomorrow. Off to catch up with the Olympics from the live streaming on NBC (kids have requisitioned the tv this morning as usual!)
Friday, August 8, 2008
8/8/08
Quick update as the Olympics begin in Beijing....
Wednesday saw me log 8.2 recovery miles including 8*100 striders at the local track. Felt tired for this run but doing the striders at least once a week definitely seems to have its benefits
Thursday was back on the workout trail, figuratively and operatively as I hit Mcalpine for a workout of 1.4 warm up, 5 miles at AT, 1 mile 'hard', 1.4 warm down. Again the workout went fairly well, ran very much by feel for the AT section (6.09,5.54,5.52,5.34,5.40) then hit 5.26 for the 6th mile
This morning I ran 6.8 at a nice and easy 7:20 pace and will be heading out for some more after work. The legs appreciated the slower pace and the humidity has dropped here sharply so it felt good this am! In fact the morning temps are meant to be dropping into the 60s here over the weekend- that will feel wonderful! 18 miles planned on Sunday so would be nice to do in tolerable conditions...
Happy Friday everyone and have a good weekend!
Wednesday saw me log 8.2 recovery miles including 8*100 striders at the local track. Felt tired for this run but doing the striders at least once a week definitely seems to have its benefits
Thursday was back on the workout trail, figuratively and operatively as I hit Mcalpine for a workout of 1.4 warm up, 5 miles at AT, 1 mile 'hard', 1.4 warm down. Again the workout went fairly well, ran very much by feel for the AT section (6.09,5.54,5.52,5.34,5.40) then hit 5.26 for the 6th mile
This morning I ran 6.8 at a nice and easy 7:20 pace and will be heading out for some more after work. The legs appreciated the slower pace and the humidity has dropped here sharply so it felt good this am! In fact the morning temps are meant to be dropping into the 60s here over the weekend- that will feel wonderful! 18 miles planned on Sunday so would be nice to do in tolerable conditions...
Happy Friday everyone and have a good weekend!
Tuesday, August 5, 2008
Solid
Solid workout in the bank this morning. ran up to Providence Day School Track, slipped the flats on and ran 3200m, 400m recovery, 1600m, 400m recovery, 3200m.
Goal was 11 minutes for the 3200s and 5:20 for the 1600. Ran 10.59,5.19,10.58. Kept it under control and made sure I didn't push it unnecessarily. As Tim advised, I've still got August, September and October to get fit for Richmond!
Total miles today was 10.3. After a rest day yesterday that leaves me with 55 to hit in the next five days. My waking heart rate the last two days (taken 'manually' as the watch seems to be temperamental!!) has been 42.
Goal was 11 minutes for the 3200s and 5:20 for the 1600. Ran 10.59,5.19,10.58. Kept it under control and made sure I didn't push it unnecessarily. As Tim advised, I've still got August, September and October to get fit for Richmond!
Total miles today was 10.3. After a rest day yesterday that leaves me with 55 to hit in the next five days. My waking heart rate the last two days (taken 'manually' as the watch seems to be temperamental!!) has been 42.
Sunday, August 3, 2008
And so it begins
Had the feeling that Richmond training began in earnest today. Hit the roads at 5 am and ran 16 in 1.51. 6.55 pace and felt good all the way round- although having company for the second half certainly helped! day off tomorrow and then 65 miles mapped out for the rest of the week.
Won this heart rate monitor watch yesterday (slightly disappointing as the previous two years I had won replica Panthers shirts with my choice of name and number on). Won't be using it for training but will come in handy taking my resting heart rate in the morning- beats trying to count while waiting for a minute to pass on our digital bedside clock! read 50 this am which was higher than it has been but presumably an effect of racing??
Won this heart rate monitor watch yesterday (slightly disappointing as the previous two years I had won replica Panthers shirts with my choice of name and number on). Won't be using it for training but will come in handy taking my resting heart rate in the morning- beats trying to count while waiting for a minute to pass on our digital bedside clock! read 50 this am which was higher than it has been but presumably an effect of racing??
Saturday, August 2, 2008
Ticked all the boxes
Panthers Blue Points 5k
Run a solid patient race- check
Beat Robert Miller for GP points- check
Finish stronger than have been in recent 5ks- check
Don't kill yourself ahead of 16 mile run tomorrow and hard week of training ahead- check
So all good today. Ran 16.22 on a tough course in ridiculous heat to come 4th. I felt stronger than I have done in recent races and it showed me that the training has been paying dividends. And so ends the second 'phase' of my training. Tomorrow I'm planning 16 miles and then next week the mileage gets bumped up to 60 with two tough workouts thrown in
New York was a good trip. had some useful meetings and got to run in Central park Friday morning. However that run was awful! Head pounding the whole way round- penance for doing Guinness and shots in an Irish Bar with our Head of Risk Management the night before.
Massage was good too. She really gave me a hard 'going over' and I was sore for a couple of days but fine now. Just hope the legs are going to be cooperative now that the harder training kicks in.
To top off a good day so far, Lisa and I get to go on a 'date' for the first time in weeks tonight- planning to wine and dine in a bit of style!
Run a solid patient race- check
Beat Robert Miller for GP points- check
Finish stronger than have been in recent 5ks- check
Don't kill yourself ahead of 16 mile run tomorrow and hard week of training ahead- check
So all good today. Ran 16.22 on a tough course in ridiculous heat to come 4th. I felt stronger than I have done in recent races and it showed me that the training has been paying dividends. And so ends the second 'phase' of my training. Tomorrow I'm planning 16 miles and then next week the mileage gets bumped up to 60 with two tough workouts thrown in
New York was a good trip. had some useful meetings and got to run in Central park Friday morning. However that run was awful! Head pounding the whole way round- penance for doing Guinness and shots in an Irish Bar with our Head of Risk Management the night before.
Massage was good too. She really gave me a hard 'going over' and I was sore for a couple of days but fine now. Just hope the legs are going to be cooperative now that the harder training kicks in.
To top off a good day so far, Lisa and I get to go on a 'date' for the first time in weeks tonight- planning to wine and dine in a bit of style!
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