As we quickly move towards the official start of Summer, at least sub consciously, many of us are already thinking about the goals we wish to set ourselves for 2012. For the runners amongst us this may be taking on a new distance or setting a new PB.
Whatever your fitness goals, one thing which rings true time and time again in helping us achieve a goal is consistency.
This week, finally I "Felt it click". I guess if you look at it one way, its only been just over 6 weeks since I ran the Chicago Marathon, If you look at it another way though, I was conscious of my active recovery directly after my last major race for 2011 and fairly quickly got back into basic training and have been building it up ever since - but to date I hadn't really felt that good whenever I did a solid training session.
Especially over the last 2 weeks this had me second guessing myself, had I allowed enough recovery time, how long until I would start to feel good running again? Did I have enough time to prepare adequately for my next race at Lake Biwa in Japan? Well this week I can say that things just started to "Click".
On my Saturday session of 4*2km, I felt OK on my first effort but more importantly felt better with each rep thereafter and the times got faster. On top of this, my regular Sunday run was very satisfying. I averaged 4:15 for the run of just over 30km. Most of this wasn't on road, running my usual route with my training squad in Centennial Park. What was most satisfying was feeling Strong and fast running a strong block between 20-30km with an average pace at around 3:40. This didn't just happen, it was me making sure I turned up for all my planned sessions and training consistently, even though some days it felt pretty average. I'm excited about the coming months training leading up to lake Biwa!
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Friday, December 2, 2011
Saturday, November 19, 2011
Week Starting 20-11-11
Well its been a few weeks of getting back into it and finally I can say Im there doing my first Long run since Chicago. Over the last two weeks ive trained fairly consistently and was happy enough with my 29km run this morning with the average of 4:28.
Ive also been accepted into the Lake Biwa Marathon in Japan on the 4th of March, so the goal is set and its time to ramp up the training.
Ive also been accepted into the Lake Biwa Marathon in Japan on the 4th of March, so the goal is set and its time to ramp up the training.
Sunday, November 6, 2011
November 6th 2011 - Back into it.
After 4 weeks of recover and easier running sessions I can say that Im officially back into it.
1st Training Week
Thursdays session of 8*500m Hill circuit followed by a 3.55km Tempo was very hard. Felt so stiff running intervals but settled better into the Tempo. I pulled up well later in the week though so it was probably what I needed.
1st Race Back
The added Incentive. Ive been accepted into the 2012 Lake Biwa Marathon. So Ive got exactly 16 weeks to prepare for my next Marathon, something Im really excited about but it also means the training must be planned, specific and consistent.
1st Training Week
Thursdays session of 8*500m Hill circuit followed by a 3.55km Tempo was very hard. Felt so stiff running intervals but settled better into the Tempo. I pulled up well later in the week though so it was probably what I needed.
1st Race Back
The added Incentive. Ive been accepted into the 2012 Lake Biwa Marathon. So Ive got exactly 16 weeks to prepare for my next Marathon, something Im really excited about but it also means the training must be planned, specific and consistent.
Chicago 2011
Some good, Some bad!
2:27 wasnt what I was expecting at all for this race. I was aiming realistically for around 2:23, but in the end there were enough positives to come out of it and it could have been worse.
The Leadup
Race Morning
Racing!
2:27 wasnt what I was expecting at all for this race. I was aiming realistically for around 2:23, but in the end there were enough positives to come out of it and it could have been worse.
The Leadup
Race Morning
Racing!
Monday, June 28, 2010
Week Ending 27 June
last couple of weeks Ive trained pretty well with a few key sessions outlined below.
15th June I ran some great 1km reps on Kensington oval. This was on a heavy track with around 70sec recovery and the best I had ever run
Minimos
I came Third which was great although my time of 32:40 something was still not that good. The Garmin had it a bit long but if it was the same course as last year I was a bit slower. I guess Im in hard training and busy with the shop so its not too bad - I definitely felt faster on the flats and look forward to a solid week ahead of training.
Sat 26th 10km hard centennial
The last time I did this I was over a minute slower and I never really went out to set records, just built it up. Running the whole way with Crasti helped and ran 31:59 for that course on a windy day which was great.
15th June I ran some great 1km reps on Kensington oval. This was on a heavy track with around 70sec recovery and the best I had ever run
| 3:04, 3:01, 3:02, 3:01, 3:02, 3:02, 3:02, 2;57 |
Minimos
I came Third which was great although my time of 32:40 something was still not that good. The Garmin had it a bit long but if it was the same course as last year I was a bit slower. I guess Im in hard training and busy with the shop so its not too bad - I definitely felt faster on the flats and look forward to a solid week ahead of training.
Sat 26th 10km hard centennial
The last time I did this I was over a minute slower and I never really went out to set records, just built it up. Running the whole way with Crasti helped and ran 31:59 for that course on a windy day which was great.
Monday, June 7, 2010
Week Ending 7th June
Since the last Post training had been progressing ok. The main additions and changes Ive recently made are my long run shoes to the Mizuno Wave Rider and completing a V02 Max with CFA.
The Vo2 max test was an awesome result of 81! The key however is using my legs to their potential, im focussed on that now and plan to shed a few kg's on my way to running well in New York.
On a dampener my SMH result of 71min for the half was not the result I was looking for. I held 6th position or so until around the 14km mark and from there I was just in the race to finish in a respectable enough time. I wanted 69 high but my form over that didtance was not good enough. Sean is on my case and Im focussing on the long runs at the moment to get better and improve my endurance.
In a couple of weeks I race the Hard Minimos 10km fun run at Mosman and then Im set for the Gold coast Half Marathon
The Vo2 max test was an awesome result of 81! The key however is using my legs to their potential, im focussed on that now and plan to shed a few kg's on my way to running well in New York.
On a dampener my SMH result of 71min for the half was not the result I was looking for. I held 6th position or so until around the 14km mark and from there I was just in the race to finish in a respectable enough time. I wanted 69 high but my form over that didtance was not good enough. Sean is on my case and Im focussing on the long runs at the moment to get better and improve my endurance.
In a couple of weeks I race the Hard Minimos 10km fun run at Mosman and then Im set for the Gold coast Half Marathon
Monday, May 3, 2010
Week Ending 2nd May - State 10km road titles
Well another solid wee of training and a good hitout at the State 10km road championships in Homebush on a good fair course with some slight ups and downs although 3 turnarounds does slow it a little.
Morning racing suits me much better and I felt generally ok leading into the race, not fresh but not smashed so it was a very fair test of where I'm at. Unlike the week before we were much better prepared getting to the start with plenty of time to warmup and not be rushed.
RUNLAB members went really well with notable perform aces by all. (Peter Fogale Runlab wannabee recorded his first ever Sub 40- about time) http://www.nswathletics.org.au/
For me going under 32 minutes was definitely a huge improvement. I managed to hold 3:09 Pace with the following splits
3, 3, 3:07, 3:09, 3:11, 3:10, 3:10, 3:11, 3:14, 3:12. Still many areas to improve but I am better able to surge and hold groups compared to my past form.
I have a few niggles Im managing at the moment so wont run Mothers Day Classic this year which is a shame as Ive never raced it, but the SMH will be more important in just over a week from now.
Dellis is starting to finally update me on his weight loss/fitness adventures. Me getting into New York marathon was also the prompt for him to run his first ever marathon, as usual however after he pondered on it for a while he changed his tune. Now he will endeavour to loose 15 kilos by 7th November - Go dellis. He sent me some chart by email this morning-reckons he has already lost 3 kg's
Morning racing suits me much better and I felt generally ok leading into the race, not fresh but not smashed so it was a very fair test of where I'm at. Unlike the week before we were much better prepared getting to the start with plenty of time to warmup and not be rushed.
RUNLAB members went really well with notable perform aces by all. (Peter Fogale Runlab wannabee recorded his first ever Sub 40- about time) http://www.nswathletics.org.au/
For me going under 32 minutes was definitely a huge improvement. I managed to hold 3:09 Pace with the following splits
3, 3, 3:07, 3:09, 3:11, 3:10, 3:10, 3:11, 3:14, 3:12. Still many areas to improve but I am better able to surge and hold groups compared to my past form.
I have a few niggles Im managing at the moment so wont run Mothers Day Classic this year which is a shame as Ive never raced it, but the SMH will be more important in just over a week from now.
Dellis is starting to finally update me on his weight loss/fitness adventures. Me getting into New York marathon was also the prompt for him to run his first ever marathon, as usual however after he pondered on it for a while he changed his tune. Now he will endeavour to loose 15 kilos by 7th November - Go dellis. He sent me some chart by email this morning-reckons he has already lost 3 kg's
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