Weekly Washup

92k this week so continuing to build up slowly. Work commitments meant I couldn't do the 1k reps session on Tuesday but had to settle for 1hr with 15min w/u - 5 x 2min hard w/ 3min recovery - 15min w/d. Tempo run went well with the first 4k in 18:41, 6k in 23:52, then 3k in 15 to finish a tough session.

Long run was the first real distance run for a while so unsure what to expect. First hour with Dave was quick - at least 13k and that sort of set the scene for the rest of the run coming through 47k in 3:47. I had to have a few little breaks towards the end as I was feeling pretty tired but survived ok. What I did realize was that there is no way I will be in decent form for Caboolture, I'm just not ready. So I won't be going, it just doesn't feel like the right thing to do and ever since deciding not to go I have felt at peace with the decision.

My right knee has pulled up fairly sore after the run - almost like I knocked it and it's bruised. Had to take Sunday off and quite possibly a few more days also. Hopefully I can be ready for a 30kTT this Sat to see whether I can go sub 3hr at Perth or not. By my calculations I'll need to do 2:07 for 30k to be on track. So we'll see what happens.

Weekly washup

Another 80k week down and some good sessions logged. Was really sore from the hard hill run on Wednesday, which meant the long run was more painful than it should have been. Will be looking for around 90-100k this week with a 45k(ish) long run on Sat. Next week is the 100k trial race so don't need to do anything stupid, just keep increasing things gradually.

Calves are still tight but not causing any pain, as long as I continue to give them a big stretch they should not be much of an issue anymore. Still loving the asics and looking forward to tackling that 100k!

Long Run

37k today in a total time of 3:10, a little slower than I hoped but not too fussed at all really. Felt comfortable the entire way. Ran with Dave who did 20k before we started so we had a few more walk breaks than last week. Hopefully won't pull up too sore tomorrow and finish the week off nicely.

Tempo

Suffered a bit last night due to going hard during the hills session. Managed to complete the session and very close to the target pace.
4k w/u - target 19:00, actual 18:49
6k tempo - target 24:00, actual 24:17
3k w/d - no target pace just comfortable.

I was doing my 2k course and I noticed that the first k was usually around 3:52 and the second k was more like 4:10-15. This leads me to believe 2 things, 1. The second k might be slightly long 2. There is about 400mtrs of grass verge in the second k and this will not doubt decrease pace.

Overall happy with the session, although it was quite tough but I get a rest day today before the long run tomorrow which will be nice.

Hills

I am posting regularly at the moment as I have missed talking about my running as I have been unable to do it due to injury. It helps me get excited about things and I enjoy seeing improvements.

Hills last night and as I was driving home after work I could see the clouds looking pretty dark over Rocko. Sure enough, just out of Kwinana the heavens opened and I resigned myself to the fact that I was going to get wet. Grabbed the Dog, back to Kwinana and started the run. Was freezing and raining lightly but that was to be the end of it - no more raing for the remainder of the run!

I wasn't expecting to run too hard as it's been a while since I've done any hills. Basically took it easy going up and tried to pick up the pace on the downhills. Long story short came home in 49.35 (roughl 10k) which was my first time under 50 minutes for that course. Felt really good to score another Pb and I could really feel the speedwork paying off.

Tempo run tonight, couldn't complete it last week as I was sick so hopefully can get through without too many hassles. The plan is: 4k @ 4:50/k, 6k @ 4:00/k, 3k warm down. Time will tell

Intervals

Another intervals session last night (or reps to be more exact). Was much more consistent than last week with 3:27, 3:24, 3:26 and around 3:24 (watch didn't start). My course is NOT flat and I'm starting to see that the 'out' direction is a little slower than the 'back' direction. The course is basically a U shape with 2 right angle turns. Heading out it's straight and flat for 250mtrs, sharp left turn and then another 250mtrs with a gradual uphill(rising maybe 3-4 meters). Sharp left again and a fairly steep desent for 5-10mtrs then a flat 500mtrs to finish. The return leg is obviously the exact opposite with hills becoming downhills and vice versa.

PB for the 'out' leg is 3:26, PB for the 'back' leg is 3:24.

Hills tonight on a 8.5k trail in Kwinana with a run there and back so should be about 1hr or 12k total.

Good Bad Good Bad

Latest news on Nate's injury: Bought a new pair of shoes yesterday (Asics 1140's) and tried them out. I was concerned about my calf as you will see from yesterday's post and decided to try for an easy 30min jog. From the first few steps I took I felt like I was running on nice fluffly pillows! During the run I felt like my calves were healing themselves - it was incredibly. Very little pain from the calves at all and this makes me even more convinced that my Addidas Salvations had a big part to play in my injury plagued year. I don't think that were a good fit for me and I also don't think they lasted any where near as much as Asics, so after 3-400k they'd had it whilst I used them for another 300k.

Too soon to say whether this is the end of my calf issues, maybe I'll never see the end of them but I am feeling better about the whole thing. Hopefully I'll be able to complete all my sessions this week and continue on the path of trying to salvage something from the year. 1k intervals tonight, will try and go sub 3:30 for all of them.

Nate

Weekly Washup

70k for the week, making it my biggest week in about 10 weeks!

Some good speed work and a 36k run on Saturday in 3:01 which I was a little surprised at. Although there was a 40 minute break in the middle as I came across a Pink and Grey Gala with it's feet bound and tied to a barbed wire fence! Called RSPCA and they sent someone out to have a look.

Calf was really sore on Sunday, which is just sooo frustrating it's not funny. What has a guy gotta do to get over this thing. I've been stretching like crazy and nothing ever seems to happen. Will try for a half hour run this arfternoon followed by about 20 minutes of stretching to see what happens.

It's getting beyond a joke now and I am really starting to doubt that Caboolture is going to happen. I mean it's only 8 weeks away and I am still not training well and haven't been for 2 months, 2009 is fast becoming a complete right off.

Revitalised

Been a while since my last post and what a couple of weeks it's been. I don't use the word depression lightly but that's exactly what I experience after the dnf at the 50k. The lowest point in my running career by far but things are slowly but surely picking up again.

I'm focusing now on getting back to basics and have devised a typical training week which includes Tempo run, intervals, recovery and long run and will just be slowly building up. Even after 1 week I'm surprised at how much pace I picked up. Tuesday was 3k w/u 4x1k w/ 2 min jog recovery then 2k w/d and my k splits were 3:31, 3:31, 3:27, 3:24. Stoked with that as I've never broken 3:30 for a k ever.

Have a bit of a cold at the moment so could complete the tempo run last night (planned on 4k @ 4:45/k then 6k @ 4:00/k then 3k @ 5:00/k) so just ended up with 6k in around 27:30.

In 3 weeks I'll be doing a 100k trial race which will be my guide for Caboolture. If I run sub 11hrs (closer to 10hrs) then I'll consider doing Caboolture 24hr, but if not then 200k is not a reasonable goal and I won't go. I'm really enjoying running fast at the moment and want to get my times down.

Aside from Caboolture, I also want to focus on the Busso IM marathon and put in a good sub 3hr performance there and then carry some form over for a cracking 6-Inch. Hopefully I can finish the year better than it started.

Nate