Tuesday Easy Hill Training

9.2k 49:08. HR Avg 148 Max 164
Course: Home to Jubilee Tce and Back.
Start Time: 6:30 pm Temp 21C.
Session Type: Easy Run

An easy run at an avg 4:53 pace. Didn't attack the hills at all. Legs are feeling no discomfort from Sunday's run. Still a bit stuffy in the nose though. Put in my entry for the Qld Half Marathon for this Sunday today. Will use it as a quickish training run

10k Time Trial

10k 43:07. HR Avg 173 Max 184
Course: BRRC 10k West End.
Start Time: 6:30am Temp 17C.
Session Type: Time Trial

My soar throat felt better yesterday though still not compelety gone. I had been looking forward to doing the BRRC 10k as a time trial so decided to see how I woke up on Sunday morning and make a decision then whether to run or not. On waking, my throat seemd fine but still felt a little heavy in the head but made the decision to have a go anyway.

I had done 46:07 six weeks ago on the same course at the end of my base conditioning phase, so was pretty sure I could better that time today. Started quite quickly with a 4:13 first K , then settled into 4:22 pace going through halfway in 21:43.
Kept that pace up over the next four Ks, before upping the tempo in the last K to come home in 21:24 for the second half, and an over all time of 43:07 (avg 4:18 pace).

That is three minutes better than six weeks ago, so the training plan is coming together nicely. The week after the last 10k, I did 1:41 in the Lest We Forget Half. Considering my time today and with 5 more weeks to go till the Half, I think 1:35 is within my reach at the Gold Coast.

No Friday Run

I would normally run on Friday night but started getting a sore throat yesterday afternoon. My defences must have been down from getting up so early to watch the Champions League Final. In fact, at half time and Liverpool down by three goals and playing like shite, I almost contemplated going back to bed. Lucky I didn't.

I am managing to keep the sore throat from escalting into something more serious but thought it best not to run tonight. Ducky has been off school all week with a cold so not suprising I've picked it up from her.

Wednesday Riverside Run & Qld Victory

14.6k 1:12:23. HR Avg 144 Max 159
Course: Work to Riverside Centre and Back.
Start Time: 5:10 pm Temp 25C.
Session Type: Easy Run

By myself tonight. Wanted a fairly easy run after yesterday. I seemed to have got away with no problems from soccer training last night. 36:20 out and 36:03 back at just under 5m/k pace.

Home just in time for some dinner and State of Origin 1. A thrilling match with Qld winning deservedly in extra time. Now I have to get up early tomorrow morning (4:45 am) for the next big match Liverpool v AC Milan in the UEFA Champions League Final. Should be a cracker. I suppose this is good training for me as I'll have to get up early to drive down to the Coast for the Half in July.

Rare Lunchtime Run

5.9k 25:07. HR Avg 169 Max 182
Course: Work to Powerhouse and Back.
Start Time: 1:10 pm Temp 25C.
Session Type: Hard Run

With soccer training tonight, and having to look after the kids while My Wife is out tonight, there would be no time for a run tonight so I decided on a lunchtime run.

It was a pretty hard effort. Out in 12:29 and back in 12:38 for an avg 4:15 pace.

I planned to take it easy at soccer training, but ended up running around with the ball more than usual. Hope I don't pay for it tomorrow.

Sunday Evening Hills

9.2k 43:56. HR Avg 159 Max 172
Course: Home along Waterworks Rd to Jubilee Tce and Back.
Start Time: 5:15pm Temp 24C.
Session Type: Stamina Run

Didn't try to run it as hard as last Sunday. Out in 21:33 and back in 22:23. Came back in the same time as last week but with a HR avg of 13 less which is an indication that good progress is being made with the training. Now only six weeks to Gold Coast Half.

First run in a new pair of ASICS 2100, I picked up for 30% off at the Myer sale this week. (It was such a good deal I bought two pair.)

Yesterday, my soccer team had their first win of the season (4-0) and Kewell kicked a cracker goal. But sadly another home loss to the Lions, made for a disappointing Saturday night.

Friday Night Long Run

24.3k 2:20:07. HR Avg 131 Max 152
Course: Work to Riverside Centre and Back and then to Sydney St and Back.
Start Time: 4:20pm Temp 24C.
Session Type: Conditioning Long Run

Started out with John and Rod. Did the 14.6k course with them in 87:27 (5:59 m/k, HR Avg 123). I then continued on by myself on the 9.7k course in 51:18 (5:17 m/k HR Avg 141).
Thought I was slowing down over the last 5k , so was suprised to see I had done the return lap slightly faster than the out lap.

Wednesday Run

9.4k 50:35. HR Avg 135 Max 161
Course: Work to Sydney St Ferry and Back.
Start Time: 4:40pm Temp 25C.
Session Type: Tempo Run

Out to half way with John, Christine and Rod in 28:04. Came back by myself in 22:31 (4:40 pace). Legs a little tired after last nights hil session. Looking forward to a rest tomorrow.

Tuesday Hill Training

5.4k Hills. HR Avg 132 Max 169
Course: The Hill Up My Street.
Start Time: 6:30 pm Temp 19C.
Session Type: Hill Training

A set of 8 repeats of up the hill in my street. Times were 50,48,45,44,43,45,44,47.

Can feel some real strength getting into my legs now.

Gym Bike

25:00. HR Avg 131 Max 158
Course: Work Gym.
Start Time: 5:30pm.
Session Type: Gym Bike

A gym weight session followed by 25 mins on the gym bike including a set of 8 by 30secs hard efforts with 90 sec intervals.

Sunday morning Hills

9.2k 43:33. HR Avg 167 Max 180
Course: Home along Waterworks Rd to Jubliee Tce and Back.
Start Time: 8:20am Temp 24C.
Session Type: Stamina Run

A good hard hit out over my hilly course. Out in 21:10 and back in 22:22. This was 1:27 faster than I did it at the start of last week.

Friday Riverside Really Rainy Run

9.4k 48:11. HR Avg 146 Max 170
Course: Work to Sydney St Ferry and Back.
Start Time: 4:35pm Temp 19C.
Session Type: Tempo Run

Started out with John and Rod. At around the 2k mark it started to bucket down which it kept up for the rest of the run. Rod was still feeling it from Wednesday's run and turned around at 3.5k. Turned at half way in 26:32 (5:42m/k). I wanted to step up the pace for the return and quickly left John behind (not exactly eating my dust as my shoes were absolutely full of water). Passed Rod with about a K to go. Did the return in 21:39 (4:38m/k) and considering the conditions was pleased with that.

Wednesday Riverside Run

14.6k 1:27:55. HR Avg 123 Max 136
Course: Work to Riverside Centre and Back.
Start Time: 4:45 pm Temp 21C.
Session Type: Easy Run

Ran with John and Rod, so pace was a very easy 6:00 m/k. It was a bit overcast with a few spots of rain but starting to get cooler which is nice.

I was a bit worried before the run as I had developed a niggling pain in my left thigh as the day wore on. As I didn't run yesterday, I could only put it down to soccer training last night. Must have stretched a little trying to trap a ball on my left foot. Anyway, it didn't bother me at all in the run and I suspect one of the adductors has been overstretched. So it shouldn't hinder my running at all.

Gym Bike

30:00. HR Avg 122 Max 148
Course: Work Gym.
Start Time: 5:30pm.
Session Type: Gym Bike

A mostly easy bike session although I did throw in a few 2 minute more intense periods. Felt a twinge in my right knee towards the end. Now I am putting in more harder and quicker sessions must make sure I don't overdo it.

Sunday Time Trial

6.4k 29:39. HR Avg 163 Max 176
Course: Home to End of Cycle Path and Back.
Start Time: 4:30 pm Temp 25C.
Session Type: Time Trial

My legs felt very heavy yesterday from Friday nights long run, so wasn't expecting too much out of today's time trial. But they went well and the time is only 5 seconds off the AOTP PB for this course. Out in 14:51 and back in 14:48 for an avg pace of 4:35.

Friday Night Long Run

24k 2:18:19. HR Avg 139 Max 161
Course: Work to Syney St and Back and then to Riverside Centre and Back.
Start Time: 4:50pm Temp 26C.
Session Type: Conditioning Long Run

Started out with John, Christine and Rod. Did the 9.4k course with them in 57:18 (6:02 m/k). I then continued on by myself on the 14.6k course in 81:01 (5:36 m/k).
Beautiful night fot a long run. Legs not overly tired at the end which is a good sign.

Wednesday Riverside Run

14.6k 1:22:53. HR Avg 133 Max 151
Course: Work to Riverside Centre and Back.
Start Time: 4:45 pm Temp 23C.
Session Type: Easy Run

An easy run with John (avg 5:45 m/k). Legs recovered really well from the hills last night. Out in 40:20, back in 42:33.

Another old "friend"

4k Hills. HR Avg 135 Max 177
Course: Monster Hill.
Start Time: 6:30 pm Temp 23C.
Session Type: Hill Training

Tonight I returned to another course I haven't done for years. This is my monster Hill. A 50m climb over 300m making it around 17% grade. I did three of these (2:10,2:13,2:20). The only problem with the hill now is there is a property at the top that has two dogs. As soon as I get close they start barking and barking. After the third one, I couldn't stand it anymore, so went back to my home street and ran up the hill there. This is a slightly gentler 15% grade and shorter. It only took 51 secs. I did one and called it a night.

And that was enough for today. Plan to increase the number I do each week but that was a good start tonight.

Delta Epsilon

Today was Delta's school cross country which was around 2k. She came 5th in 9:25.

She ran a good controlled race. It was a two lap course. She didn't go out too fast early. At the end of the first lap she was in fourth position. The first girl had a big lead but there was not much between 2nd and 5th . She stuck with it and kept with this group all the way to the end but got outsprinted at the end to finish 5th but still a very large distance to sixth.

She is very happy with the result. I think she suprised a lot of kids and parents with her run because she was able to compete with all the noted sporty types. She is such a tiny person and not looked upon as physically very strong, so I think her self esteem has been boosted by her effort.

.

Delta is in blue.

Revisiting an old friend.

9.4k 45:00. HR Avg 162 Max 178
Course: Home along Waterworks Rd to Jubliee Tce and Back.
Start Time: 8:30am Temp 25C.
Session Type: Stamina Run

A Public Holiday today, so I ran this morning. I haven't run this course for well over 10 years. Used to run it at least 2 or 3 times a week once it was dark after work. Its best feature apart from the well lit footpaths, is the six uphill sections which make it quite tough. My fastest time for this course was 38:29.

After an easy time recovering last week, it is good to start my anaerobic stamina training for the Gold Coast Half.