Ran a bit of speed today....
Not too much though.
2km warmup.
1km @ 4min pace (probably quicker)
90 secs standing recovery
750m @ 4min pace (probably quicker)
few mins rest so as not to tax body let others go ahead.
800m @3:50 pace
90 secs standing recovery
1km @3:48 pace
2km cooldown
About 35mins total running.
Let the others do 5km of intervals in total and i did about 3.5km.
Wasn't really timing myself much moreover just running and chatting with another guy!
Didn't feel very taxed though i am still wary of pushing too hard.
All in all a good session and i am mildly surprised with the times achieved as i was expecting to be a lot flatter.
Having second thoughts about Hellgate Gorge as i will probably need to spend 2 full days away from the family when travel is considered.DTI may not stand up to it regardless of finessing (Or carpet shampooing 2P!)
Oh i forgot 8km club race was changed to a 3miler due to heat,i started a bit underhydrated and basically just walked a few times in the race.Didn't get overtaken by Tony Fattorini until about 600m into the race but he put about 3 1/2 mins into me by the finish!!He was down to be awarded his trophy for winning Kembla Joggers Mountain Running Series as always a great sportsman and modest guy!Not worried by race time but don't want the hands on hips or walking to return!Next race is a tough 4 miler.
Thinking a half (is 90mins on the cards???) and a 40 min 10km are top of the goals list.
Regards R2B
Tuesday, March 27, 2007
Friday, March 23, 2007
Just back from a nice 10km non timed run.
Bumped in to my cousins wife who was out running before the sun was up.
On the home straight i put my watch on for 2 marked 500m sections,gave a bit extra for that felt a little more pushed at 4:30/km pace....
I guess i am still coming back from 6 ft
longest run since,before that it was 4.8km yesterday.
Have a club race tomorrow 8km road which i would have liked to do sub 32mins but not sure i am ready for that at the moment!!
Longer term i still have my old goals of sub 40 for 10km, 18:45 for 5km, 90mins for a half
I am thinking of my reverse taper post six foot my second last week pre marathon was 19km and last week was only 8km! Think i better get back into or all my training will wear off eventually.
Another run i am considering is 2 Penny's Hellgate gorge 48km fatass on 21st April some of my friends are doing it as are some of my running acquantainces,the only thing that makes me nervous is the unsupported nature,water situation and lack of mobile coverage in case of emergency.The topography of this run makes it tougher than sixfoot and it is a turn to the darkside.Actually i am excited as i write this so i have made my mind up!
"Hellfate" gorge it is!!
Woohoo!
Ps the man in the mirror is smiling now.
Bumped in to my cousins wife who was out running before the sun was up.
On the home straight i put my watch on for 2 marked 500m sections,gave a bit extra for that felt a little more pushed at 4:30/km pace....
I guess i am still coming back from 6 ft
longest run since,before that it was 4.8km yesterday.
Have a club race tomorrow 8km road which i would have liked to do sub 32mins but not sure i am ready for that at the moment!!
Longer term i still have my old goals of sub 40 for 10km, 18:45 for 5km, 90mins for a half
I am thinking of my reverse taper post six foot my second last week pre marathon was 19km and last week was only 8km! Think i better get back into or all my training will wear off eventually.
Another run i am considering is 2 Penny's Hellgate gorge 48km fatass on 21st April some of my friends are doing it as are some of my running acquantainces,the only thing that makes me nervous is the unsupported nature,water situation and lack of mobile coverage in case of emergency.The topography of this run makes it tougher than sixfoot and it is a turn to the darkside.Actually i am excited as i write this so i have made my mind up!
"Hellfate" gorge it is!!
Woohoo!
Ps the man in the mirror is smiling now.
Monday, March 19, 2007
The Man In The Mirror
If you get what you want in your struggle for self
And the world makes you King for a day
Then go to the mirror and look at yourself
And see what the man has to say
For it isn't a man's father, mother or wife
Whose judgement upon him must pass
The fellow whose verdict counts most in his life
Is the man staring back from the glass
He's the fellow to please, never mind all the rest
For he's with you clear up to the end
And you've passed your most dangerous, difficult test
If the man in the glass is your friend
You can fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you've cheated the man in the glass
Author unknown
This poem is about self esteem if i wasn't obvious....
How i could finish the six foot track marathon for the first time and not be cockahoop is almost beyond me.Something i need to work on.
If you get what you want in your struggle for self
And the world makes you King for a day
Then go to the mirror and look at yourself
And see what the man has to say
For it isn't a man's father, mother or wife
Whose judgement upon him must pass
The fellow whose verdict counts most in his life
Is the man staring back from the glass
He's the fellow to please, never mind all the rest
For he's with you clear up to the end
And you've passed your most dangerous, difficult test
If the man in the glass is your friend
You can fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you've cheated the man in the glass
Author unknown
This poem is about self esteem if i wasn't obvious....
How i could finish the six foot track marathon for the first time and not be cockahoop is almost beyond me.Something i need to work on.
Tuesday, March 13, 2007
Okay so i have to start some where as procrastinating as i am!
6Ft track 45km marathon
Finished 435th/800ish
time 5:43 ish
race beautiful scenery but 27km of cramp made it no fun at all.Was at Coxes River crossing with the right splits for a low 5hr finish.
Pleased i finished at all with the blisters and cramps but already looking for revenge on the cramp bear next year!
This race is addictive and so like the Terminator said....
6Ft track 45km marathon
Finished 435th/800ish
time 5:43 ish
race beautiful scenery but 27km of cramp made it no fun at all.Was at Coxes River crossing with the right splits for a low 5hr finish.
Pleased i finished at all with the blisters and cramps but already looking for revenge on the cramp bear next year!
This race is addictive and so like the Terminator said....
Wednesday, March 07, 2007
Freak out time!
Just a little nervous about my six foot track marathon preparations.
I feel i may have left my last long run a little too early and it will be 4 weeks from race day.Plus i havent done much aerobic runing since that time and even had one week with only 19 km travelled.This week was probably just as short.
In short i am feeling uncharacteristically out of sorts.I am not of the opinion that you lose fitness fast but i feel i may have just lost my edge.
Felt great on 4th feb when i ran megalong mega in 2:17 to pluviometer from megalong road and 2:03 return after a 5min water stop.
Anyway my taper seems to have gone pear shaped and i have lost confidence in my ability now.
Thats just not like me but it feels as though there is some basis to it....
Enough whining its only 3 days now,what else can i do?
Just a little nervous about my six foot track marathon preparations.
I feel i may have left my last long run a little too early and it will be 4 weeks from race day.Plus i havent done much aerobic runing since that time and even had one week with only 19 km travelled.This week was probably just as short.
In short i am feeling uncharacteristically out of sorts.I am not of the opinion that you lose fitness fast but i feel i may have just lost my edge.
Felt great on 4th feb when i ran megalong mega in 2:17 to pluviometer from megalong road and 2:03 return after a 5min water stop.
Anyway my taper seems to have gone pear shaped and i have lost confidence in my ability now.
Thats just not like me but it feels as though there is some basis to it....
Enough whining its only 3 days now,what else can i do?
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