Few weeks back we went to see Asterix at the Olympic Games and Alain Delon played Julius Caesar. He kept hitting his chest with his right fist and declared: "Ave moi!"
That's sums it up for me today. Total for the week: 91.08ks - new record.
At least today, as yesterday I was a bit in the doldrums. Whilst I did close to 35ks, I was really struggling for the first 28k - courtesy of having slept in on Thursday and not having time to do intervals until Friday. They really took it out of me and I was not happy yesterday morning.
Today's my birthday and I "celebrated" by doing a dash around Kings Park - 12ks in under an hour at level 2, no wonder I'm happy.
Monday: Hills (Mount St x 8) 13.42ks - mentally quite tough after about the sixth time staring at that hill;
Tuesday: Medium long run 18.64ks, of which 8ks <5min/ks quite comfortably - which is a possible MP. Quite a good effort considering I donated blood (platelets) in the morning;
Wednesday: Rest;
Thursday: Woke up to the alarm and promptly fell asleep again - busy at work and had my mind on other things anyway;
Friday: Intervals, ladder as last week 12.04ks;
Saturday: Long run 34.82ks;
Sunday: Felt like an easy run 12.15ks.
Next week will be easy. Wednesday to Friday I will be on camp with junior and I won't bother taking any running gear with me. I'm planning on doing close to 70ks and then another hard week before starting the taper.
I'm not committing to a goal time for the marathon just yet, but given that I still lack speed, I doubt I'll go for anything faster than 3:30. Let's see how I go in the half and then I'll assess it again.
31 May 2009
24 May 2009
Wet 'n' Wild
Mmmmh, just typed up the blog and then it disappeared and even with auto-save I can't find it.
Will keep it short - same kind of program as last week, just with additional reps on Mount Street and Reabold Hill, extended the intervals to 400-800-1,200-1,600-1,200-800-400 and a longer long run.
Wussed out on Thursday, had to do the intervals on Friday and paid for it on Saturday's long run with very tired legs.
Total 81.18 ks for the week, the longest since August last year.
All systems go.
Will keep it short - same kind of program as last week, just with additional reps on Mount Street and Reabold Hill, extended the intervals to 400-800-1,200-1,600-1,200-800-400 and a longer long run.
Wussed out on Thursday, had to do the intervals on Friday and paid for it on Saturday's long run with very tired legs.
Total 81.18 ks for the week, the longest since August last year.
All systems go.
17 May 2009
Nice going
Couldn't think of another title, but it sums up the week.
I am now well underway to make a start at Perth in 7 weeks' time. I still don't trust my knees not to have a lend of me, but we'll just have to see.
The satisfying part of the week was that work was full-on (including a post-midnight stint) but I still got the planned training done:
Monday: Hills (Mount St x6) 11.35k
Tuesday: Medium long run incl. Reabold Hill x2 14.24k
Wednesday: Rest (I think I deserved that after getting to be at 1:30)
Thursday: Intervals as last week 10k
Friday: Tempo run 6.5k
Saturday: Long run 30.34k at 5.23/k ave HR 139
Felt comfortable on every run except warm ups when the joints are just a bit creaky (this is old age, Sling!) and the last 5ks on the long run.
Pity about daylight saving not being introduced, I'll have to get used to running in daylight in the morning...
I am now well underway to make a start at Perth in 7 weeks' time. I still don't trust my knees not to have a lend of me, but we'll just have to see.
The satisfying part of the week was that work was full-on (including a post-midnight stint) but I still got the planned training done:
Monday: Hills (Mount St x6) 11.35k
Tuesday: Medium long run incl. Reabold Hill x2 14.24k
Wednesday: Rest (I think I deserved that after getting to be at 1:30)
Thursday: Intervals as last week 10k
Friday: Tempo run 6.5k
Saturday: Long run 30.34k at 5.23/k ave HR 139
Felt comfortable on every run except warm ups when the joints are just a bit creaky (this is old age, Sling!) and the last 5ks on the long run.
Pity about daylight saving not being introduced, I'll have to get used to running in daylight in the morning...
10 May 2009
Star Trek is better than surgery
Way better. Go. See it. Awesome!
My fortunate 12 year old not only came to see it with me and his older brother on Thursday, he also got to see it again yesterday courtesy of one of his mates' birthday party. Boy, were we jealous.
Now to more prosaic things:
Week four in a four-weekly cycle means and reduced the mileage slightly, in effect by leaving out the tempo run on Friday. No riding this week either, although I had originally planned it. So that gave me another rest day on Wednesday. Total for the week 58.55k.
Monday: Hills (Mount Street x5) 10.75k
Tuesday: Medium longish at level 2 12k
Thursday: Intervals 400, 600, 800, 1200, 800, 600, 400, total 10k
Saturday: Long run 25.9k at 5:17 pace HR ave. 135 (previous week same course 5:21 pace HR ave 139).
And a brief session with weights in the gym after each run.
I am still shockingly slow but there is some improvement in the interval sessions.
The plan is pretty simple Monday hills, Tuesday medium long run, Wednesday ride or rest, Thursday intervals, Friday short tempo and Saturday long run. Sunday is always rest.
I'm not sure whether the sequence is right in the second part of the week, but I think if I don't overdo it with the tempo run I should be ok.
I won't do any races until the Perth Half and even then I'm more than likely going to do it at MP.
Live long and prosper!
My fortunate 12 year old not only came to see it with me and his older brother on Thursday, he also got to see it again yesterday courtesy of one of his mates' birthday party. Boy, were we jealous.
Now to more prosaic things:
Week four in a four-weekly cycle means and reduced the mileage slightly, in effect by leaving out the tempo run on Friday. No riding this week either, although I had originally planned it. So that gave me another rest day on Wednesday. Total for the week 58.55k.
Monday: Hills (Mount Street x5) 10.75k
Tuesday: Medium longish at level 2 12k
Thursday: Intervals 400, 600, 800, 1200, 800, 600, 400, total 10k
Saturday: Long run 25.9k at 5:17 pace HR ave. 135 (previous week same course 5:21 pace HR ave 139).
And a brief session with weights in the gym after each run.
I am still shockingly slow but there is some improvement in the interval sessions.
The plan is pretty simple Monday hills, Tuesday medium long run, Wednesday ride or rest, Thursday intervals, Friday short tempo and Saturday long run. Sunday is always rest.
I'm not sure whether the sequence is right in the second part of the week, but I think if I don't overdo it with the tempo run I should be ok.
I won't do any races until the Perth Half and even then I'm more than likely going to do it at MP.
Live long and prosper!
02 May 2009
Canned!
The surgery that is.
Despite increasing the load this week yet again, I am having hardly any trouble with the knees and as a result cancelled the surgery.
Time will tell how long it is going to take until I need to schedule it again, but for now I am planning to build up to firstly do the Perth Half and then possibly the Perth Marathon as well.
This week I put together a total of 65k running, but no riding. This included intervals, hills, medium-long run, MP run and a long run of 26ks.
With a three week taper for the marathon I should be able to put in four runs at 30k plus.
The half is two weeks before the marathon and more than likely I will not race it but rather use it as a MP run.
So much for a plan - now I just wish Mr Murphy will leave me alone.
Despite increasing the load this week yet again, I am having hardly any trouble with the knees and as a result cancelled the surgery.
Time will tell how long it is going to take until I need to schedule it again, but for now I am planning to build up to firstly do the Perth Half and then possibly the Perth Marathon as well.
This week I put together a total of 65k running, but no riding. This included intervals, hills, medium-long run, MP run and a long run of 26ks.
With a three week taper for the marathon I should be able to put in four runs at 30k plus.
The half is two weeks before the marathon and more than likely I will not race it but rather use it as a MP run.
So much for a plan - now I just wish Mr Murphy will leave me alone.
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