11.25 miles
plus one gym & swim session
long run skipped (2 weeks in a row - very bad!)
Monday 31 August 2009
Friday 28 August 2009
28/8/09: 3M @ 8mins55s (26.75 mins)
Aiming for a fairly slow pace but ended up a wee bit quicker than planned. Ran along front of harbour, past Luna Park and up steps. Out in 13.5, back in 13.25.
27/8/09: 4M @ 8.1 mins (32.5mins)
Stressy day at work = felt the need to run off steam = pretty damn fast run!
Over H Bridge to Botanics & back, felt pretty good on way out but lungs bursting on the return leg. Outward split - 15.5 mins, back split 17 mins.
Over H Bridge to Botanics & back, felt pretty good on way out but lungs bursting on the return leg. Outward split - 15.5 mins, back split 17 mins.
26/8/09: Run / gym / swim
15 mins treadmill / 2.6km
- 5 mins warm-up
- 2 repeats of 2 mins fast / 1 min slow
- 4 mins steady
10 mins weights - arms & legs
15 mins swim
- 5 mins warm-up
- 2 repeats of 2 mins fast / 1 min slow
- 4 mins steady
10 mins weights - arms & legs
15 mins swim
Monday 24 August 2009
24/8/09: 2.75M @ 9.25mins (25m30s)
Dragged myself out today after missing scheduled long run yesterday (hungover!) Bit of an effort and I ran quicker than I should've, given how crap I was feeling. But probably good to have done it.
Out in 12 mins 30, back in 13 mins
Out in 12 mins 30, back in 13 mins
Sunday 23 August 2009
17/8/09 - 23/8/09: Summary
13.5 miles
2 x gym & swim sessions
Planned long run not done
Shoes - 133 miles
Quite a big week, definitely needed couple of rest days at end of week but shame not to do the longer run at the weekend after too much excess on Sat!
2 x gym & swim sessions
Planned long run not done
Shoes - 133 miles
Quite a big week, definitely needed couple of rest days at end of week but shame not to do the longer run at the weekend after too much excess on Sat!
Wednesday 19 August 2009
20/08/09: 2.5M @ 10.00 (25mins)
West along the foreshore towards McMahon's Point & back again
Had to fit in run before work this morning as thought I had something on this evening (only to find out later I don't after all!) Oh well, was good to get it done anyway!
Tried to run as easy as possible today as conscious of muscles tightening up a bit at moment and need to avoid overdoing it. Harder than it sounds (for me anyway) as I have a real tendency to run at a medium-hard pace as it's just what I'm comfortable with. Don't like running slowly as feel like I'm jogging not running and it's an effort to hold myself back.
Anyway, did ok today and decided to keep it short at 2.5 miles.
Now for a few days rest before a long run on Sunday...
Had to fit in run before work this morning as thought I had something on this evening (only to find out later I don't after all!) Oh well, was good to get it done anyway!
Tried to run as easy as possible today as conscious of muscles tightening up a bit at moment and need to avoid overdoing it. Harder than it sounds (for me anyway) as I have a real tendency to run at a medium-hard pace as it's just what I'm comfortable with. Don't like running slowly as feel like I'm jogging not running and it's an effort to hold myself back.
Anyway, did ok today and decided to keep it short at 2.5 miles.
Now for a few days rest before a long run on Sunday...
19/8/09: Run / gym / swim
Another session at the gym today:
15 mins run (2.4K)
- 5 mins warm up
- 2 repeats of 2 mins uphill, 1 min down hill
- 4 mins steady
15 mins weights
15 mins swim
Muscles still a bit achy from the session 2 days ago and starting to feel tired from all the exercise this week, so need to watch don't overdo it. Will run easy tomorrow as planned and then have a couple of rest days scheduled.
Signed up for half marathon on 20 Sep and 10K in October, so those are my targets for rest of this year's 'running season'.
15 mins run (2.4K)
- 5 mins warm up
- 2 repeats of 2 mins uphill, 1 min down hill
- 4 mins steady
15 mins weights
15 mins swim
Muscles still a bit achy from the session 2 days ago and starting to feel tired from all the exercise this week, so need to watch don't overdo it. Will run easy tomorrow as planned and then have a couple of rest days scheduled.
Signed up for half marathon on 20 Sep and 10K in October, so those are my targets for rest of this year's 'running season'.
Tuesday 18 August 2009
18/8/09: 4M (34.5 mins)
Harbour Bridge / Botanics entrance & back
Split 1 - 17 mins 30
Split 2 - 17 mins
Split 1 - 17 mins 30
Split 2 - 17 mins
17/8/09: Run / gym / swim
"Strength sandwich" today:
15 mins treadmill run
- 5 mins warm up
- 2 mins fast & 1 min slow x 2 repeats
- 4 mins steady
15 mins weights
15 mins swim
15 mins treadmill run
- 5 mins warm up
- 2 mins fast & 1 min slow x 2 repeats
- 4 mins steady
15 mins weights
15 mins swim
Sunday 16 August 2009
16/8/09: 4M (35 mins)
Across Harbour Bridge, extending on to entrance to Botanics, then back.
Out in 17min45, back in 17min15
28 degrees today so ran once it was dark and cooler!
Shoes - 125 miles to date
Out in 17min45, back in 17min15
28 degrees today so ran once it was dark and cooler!
Shoes - 125 miles to date
Friday 14 August 2009
14/8/09: 2.75M (25.5mins)
First run post City 2 Surf.
Decided to keep it short and simple. Ran across the Harbour Bridge to the end of the walkway and then back. Touched halfway in 12m.30 and then took 13mins on way back (poss due to waiting for traffic lights!)
Will see if I can shave some time off this over next few weeks as thinking my next race might be a 10K and I'd like to get my speed up.
Decided to keep it short and simple. Ran across the Harbour Bridge to the end of the walkway and then back. Touched halfway in 12m.30 and then took 13mins on way back (poss due to waiting for traffic lights!)
Will see if I can shave some time off this over next few weeks as thinking my next race might be a 10K and I'd like to get my speed up.
13/8/09: Stretch 'n' Tone (!)
After City 2 Surf exploits, thought I'd give my muscles a bit of a rest this week so no running so far. Decided to go to "Stretch & Tone" class at my gym which is quite gentle but gets in a few strength-building exercises too. I'm rubbish at stretching usually and almost never stretch either before or after running (bad, bad, bad), which is no doubt why I'm so inflexible that I can no longer touch my toes!
Anyway, the class was good and I figure if I can get to that most weeks that will be better than nothing stretching-wise...
Anyway, the class was good and I figure if I can get to that most weeks that will be better than nothing stretching-wise...
Sunday 9 August 2009
9/8/09: City to Surf 14K (71m 20s)
Up at 7am today to get ready for the City to Surf.
At the start area by 8.30, long wait till the start of our group at approx 9.15. Weather has taken a turn for the cold here so kept jacket & jogging bottoms on for as long as poss before giving to K (who had retired due to injury!).
75,000 entrants this year so a pretty good atmosphere, really enjoyed the whole race and was especially pleased with my time of 71mins 20secs, which is a lot quicker than I'd expected!
Splits as follows:
Km 1-4, 21m37s
Km 5, 4m27s
Km 6, 5m18s
Km 7, 6m07s (Heartbreak Hill!)
Km 8, 5m02s
Km 9, 4m23s
Km 10, 5m28s
Km 11, 5m16s
Km 12, 4m40s
Km 13, 3m59s
Km 14, 4m55s
Met up with K and a few friends at the end, fortified with a bacon & egg roll before heading to the pub for a few beers and good chat. A good day!
PS: according to official results, I was in top 16% of all runners, top 5% of all female runners and top 6% of all female runners in my age group. Not bad!!
Wednesday 5 August 2009
5/8/09: 4K (24mins)
Interval run at gym today, a little bit shorter than usual as saving legs for Sunday's race.
1km warm up - ave 10km/hr
400m @ 14km/hr then 200m slow jog / walk - 3 repeats
200m @ 15km/hr then 100m slow jog / walk - 2 repeats
600m cool down - ave 10km/hr
Felt quite good afterwards, glad to have done it. Probably won't run again till Sunday now.
1km warm up - ave 10km/hr
400m @ 14km/hr then 200m slow jog / walk - 3 repeats
200m @ 15km/hr then 100m slow jog / walk - 2 repeats
600m cool down - ave 10km/hr
Felt quite good afterwards, glad to have done it. Probably won't run again till Sunday now.
Sunday 2 August 2009
2/8/09: 5.5-6M (56 mins)
Harbour Bridge-Botanics & back
Today was my first run for about 10 days and last chance to get a decent distance under my belt before next week's City to Surf (14km including "Heartbreak Hill" which is apparently a killer).
I didn't get out of the door till early afternoon, by which time the temperature was up to the hot part of the day. I didn't feel like tackling the Neutral Bay hills I usually do, so decided to head out over the Harbour Bridge and then on to the Botanic Gardens, a route I'd done before and knew was both pretty, relatively flat and not too busy with other people.
I turned round at the 30 min mark, feeling okay although I really should have taken water with me as I was probably a bit dehydrated. Unfortunately by about 45 mins, the lack of training over the last few weeks started to make itself known and I could feel my left knee starting to twinge, followed a few minutes later by my right ankle - not good!
I kept on till the end of the Harbour Bridge (56 mins) and then decided to walk the final bit home, which is probably sensible in terms of cooling down anyway. Handily there's a water fountain just there, which was much needed!!
So, not feeling as prepared for next week as I'd like to be, but feel I've got enough in the tank to make it round in one piece, which is the main thing!
Today was my first run for about 10 days and last chance to get a decent distance under my belt before next week's City to Surf (14km including "Heartbreak Hill" which is apparently a killer).
I didn't get out of the door till early afternoon, by which time the temperature was up to the hot part of the day. I didn't feel like tackling the Neutral Bay hills I usually do, so decided to head out over the Harbour Bridge and then on to the Botanic Gardens, a route I'd done before and knew was both pretty, relatively flat and not too busy with other people.
I turned round at the 30 min mark, feeling okay although I really should have taken water with me as I was probably a bit dehydrated. Unfortunately by about 45 mins, the lack of training over the last few weeks started to make itself known and I could feel my left knee starting to twinge, followed a few minutes later by my right ankle - not good!
I kept on till the end of the Harbour Bridge (56 mins) and then decided to walk the final bit home, which is probably sensible in terms of cooling down anyway. Handily there's a water fountain just there, which was much needed!!
So, not feeling as prepared for next week as I'd like to be, but feel I've got enough in the tank to make it round in one piece, which is the main thing!
Introduction
I've been running on and off since 2002. On my very first run I could barely manage 5 minutes before I felt like I was going to die. But within 6 months I'd run my first 10K race in just about an hour, a year later I ran my first half marathon in 2hrs 20 mins and a year after that, I ran my first marathon in 4hrs 30mins.
Since then I've had ups and downs, run lots more 10Ks, half marathons, 10 miles, random distances and one more marathon (Paris, 2008). This year (2009) I've managed to keep up a steady pattern of running a couple of times a week, ran the Sydney half marathon in a respectable 1hr52 and am hoping to get another one under my belt in October.
This blog is where I'll keep a record of my training from now on; it's meant to be a way for me to keep track of my progress, give me a bit of motivation and, hopefully, share my experiences with others, runners and non-runners alike.
Since then I've had ups and downs, run lots more 10Ks, half marathons, 10 miles, random distances and one more marathon (Paris, 2008). This year (2009) I've managed to keep up a steady pattern of running a couple of times a week, ran the Sydney half marathon in a respectable 1hr52 and am hoping to get another one under my belt in October.
This blog is where I'll keep a record of my training from now on; it's meant to be a way for me to keep track of my progress, give me a bit of motivation and, hopefully, share my experiences with others, runners and non-runners alike.
Subscribe to:
Posts (Atom)
