Week 13 of 18
Monday 6km Run
This was a very easy recovery run to get the legs moving. It was very slow too at 7min/km, with some tightness and soreness in a couple of spots. Better for the run though.
Tuesday 13km Run
Mostly aerobic, but had 2 x 8 minute efforts thrown in with a 3 minute jog recovery. Went over to Peakhurst, Oatley, etc.. Felt much better than yesterday’s effort - no doubt helped by the massage I got last night to work out some of those tight spots. Felt like a million bucks after the massage and the run.
Thursday 10.5km with 4x800m intervals
With the hill session part of the program now complete, the Thursday/Friday sessions now change to “VO2” intervals, which are intended to be run at 3-5km race pace on a soft surface.
After a 20 minute warmup I arrived at Renown Park for the intervals. Using Google Earth I measured that a lap and a bit was 800m, but part of the park was a bit slushy after the overnight rain so I reworked the laps so they were still pretty close to 800m.
I didn’t run the intervals too hard, but they were solid efforts in around 3:20-3:30 minutes each, with 2 minute jog recoveries.
Another easy 20 minutes or so afterwards was a good cool down.
Saturday 30km Run
I did exactly the same run down to Lake Cathie as my 30km run a month ago, mainly because I didn’t get around to working out another 30km route.
I think I ran a better plan this time, taking it very easy for the first 10km, then building the intensity a little over the next 20km. I felt really good for the whole run, finding it very comfortable to keep the pace up through the first 25km, and handling the hills for the last 5km really well – all the way up to Astronomers Terrace. It wasn’t as humid this time, but in comparison I did this one so much easier and felt great all round at the end and for the day or two afterwards.
I finished in around 2 hours 50 min, which was a few minutes ahead of last time, so I’m pleased to have a quicker finish and come through in much better shape.
I was surprised by how few cyclists were out on the IM course this morning, but figured that most would be looking to be training during race conditions, which would mean they’d be looking to train through the middle of the day rather than at dawn.
This was a very easy recovery run to get the legs moving. It was very slow too at 7min/km, with some tightness and soreness in a couple of spots. Better for the run though.
Tuesday 13km Run
Mostly aerobic, but had 2 x 8 minute efforts thrown in with a 3 minute jog recovery. Went over to Peakhurst, Oatley, etc.. Felt much better than yesterday’s effort - no doubt helped by the massage I got last night to work out some of those tight spots. Felt like a million bucks after the massage and the run.
Thursday 10.5km with 4x800m intervals
With the hill session part of the program now complete, the Thursday/Friday sessions now change to “VO2” intervals, which are intended to be run at 3-5km race pace on a soft surface.
After a 20 minute warmup I arrived at Renown Park for the intervals. Using Google Earth I measured that a lap and a bit was 800m, but part of the park was a bit slushy after the overnight rain so I reworked the laps so they were still pretty close to 800m.
I didn’t run the intervals too hard, but they were solid efforts in around 3:20-3:30 minutes each, with 2 minute jog recoveries.
Another easy 20 minutes or so afterwards was a good cool down.
Saturday 30km Run
I did exactly the same run down to Lake Cathie as my 30km run a month ago, mainly because I didn’t get around to working out another 30km route.
I think I ran a better plan this time, taking it very easy for the first 10km, then building the intensity a little over the next 20km. I felt really good for the whole run, finding it very comfortable to keep the pace up through the first 25km, and handling the hills for the last 5km really well – all the way up to Astronomers Terrace. It wasn’t as humid this time, but in comparison I did this one so much easier and felt great all round at the end and for the day or two afterwards.
I finished in around 2 hours 50 min, which was a few minutes ahead of last time, so I’m pleased to have a quicker finish and come through in much better shape.
I was surprised by how few cyclists were out on the IM course this morning, but figured that most would be looking to be training during race conditions, which would mean they’d be looking to train through the middle of the day rather than at dawn.
posted by PortRunr @ 10:26 am
9 Comments:
At 12:30 pm,
R2B said…
Paul
Your program seems to running like clockwork!
Not long now and it will be mission accomplished!
Looking forward to following your progress.
R2B
At 2:57 pm,
Tesso said…
That's great about the long run. Nothing like finishing 30k in good shape! That has to be a confidence booster for Canberra, especially when you think how much cooler its going to be.
At 5:16 pm,
Gronk said…
Your on fire mate. Just make sure that there is some beer left at the pub for me by the time I'm finished.
At 6:31 pm,
Ewen said…
I like the long run Paul - that's got to give you confidence to get the pacing right on the day. Well done with the 800s too!
I'm not running Canberra this year - will be cheering you all on. I'll probably do the 5k on Saturday.
At 7:10 pm,
Jen said…
Woohoo! Sounds like the training has been going very well indeed. Looking forward to catching up with you very soon!
At 2:46 pm,
TD said…
Well done Paul, you deserve all good things to come to you after this good consistent training. Agree with what all the others have said about your long run - a good confidence booster for Canberra. Anything can happen during a marathon and much depends on the day itself but you have done all you can to give yourself a good prep.
Have you done much thinking yet on a pre-race carbo loading strategy or for staying hydrated during the run itself.
At 11:46 am,
miners said…
Good to see the training, and especially the long runs are going well. Must meet up next week for coffee mate - Tuesday or Wednesday morning?
oh and yes, we were out along Cathie Straight on Saturday, but not until around 11.00am or so ...
At 3:03 pm,
Rachel said…
Great work Paul, those consistent long runs are going to set you up nicely for Canberra.
At 3:37 pm,
Lulu said…
Looks like everything is going along nicely with the training. We'll have to catch up in Canberra.
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