It has been a while since I updated the blog. 5 weeks in fact. Probably the best 5 weeks training I have ever done so funny that I haven't blogged. The good weeks mainly due to me being on holidays (well unemployed anyway). Just busy I guess. To summarise:
Weekly km's for past 5 weeks: 30, 67, 94, 88 & 98. Post SMH & finishing up at ING, I had 3 weeks of sickness where I did just 73k (inc the 30k week).
Easy Runs:
My easy running pace (at HR of 150-155) has increased. As a comparison, the pace of my easy running when running on flat terrain over the 5 weeks has been:
1) 4:48
2) 4:50, 4:45, 4:51
3) 4:55, 4:46, 4:44
4) 4:50, 4:39
5) 4:51, 4:35
This has been an improvement from 4:50-5:00 earlier this year. Feeling very fit at the moment.
Highlights:
Week 1 - saw a 10k race a Nth Head. Still a bit sick. Started fast and faded to a 39:27. Not far off from the PB.
Week 2 - was a long run with Spud from Mt Colah to Opera House for the PMC. Total of 37k in 3:48 @ 6:09 (144). A great run and just what I was looking for a longer than normal run at a low HR. We picked up the pace at the end and I was sore for a couple of days.
Week 3 - Tues - Threshold session including 5k in 20:00 @ 4:00 (180) - felt very strong. Sun - 30k at SMC. The plan was to run at marathon pace of 4:25 (3:06 pace). I started a little slower than this and worked my way into the run. Forgot how hilly it was. Finished in 2:14:48 and just under 4:30 pace. HR averaged 166, so was pretty comfortable. Very confident of keeping that up for another 12k for a 3:10. The question is just how fast can I go?
Week 4 - Corp cup in 23:25 (179). Was looking good to break 23 but faded badly.
Fri - 30k long run including two 5k sections at threshold pace in 2:22 (159). Very good session which gave me lots of confidence. Felt very strong. The session went like this:
7k in 34:46 @ 4:58 (151)
5k in 21:03 @ 4:13 (172) - ground was very muddy so slowed me down a little
9k in 45:22 @ 5:02 (154)
5k in 20:22 @ 4:04 (171) - first k was downhill so a little misleading
4k in 20:29 @ 5:08 (155)
Week 5 - Tues - Threshold session including 5k in 20:22 @ 4:04 (173). Sat - North Head striders in 39:02. A 21 sec PB. I thought I would go a little faster than that however was feeling a little fatigued from the build up of training. No time on Sun fr a long run, so did it on Sat night. A good slow run with Paul through many bush sections using our headlights. Good fun. 30k in 3:08 @ 6:19 (135). 40k for the day and very tired.
So this leaves me 3 weeks to cities. I am pushing on with the training this week and will only taper for 2 weeks. This is a bit of a change from past, but am trying something different. Still not sure what pace will go out on the day. Stretch goal is 3 hours but will probably be out of reach. Easier goal will be 3:05. Still not sure how much risk to take on the day. Looking forward to the challenge.
P.S. How god is the tour, go Lance!
P.S.S. After 5 weeks of unemployment, I started a new role at Computershare last week.
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7 comments:
Well, it's farewell to the professional athlete, is it? Congrats on the new job. Hope it pays enough to keep you fed and watered, and leaves enough time for you to keep training in the manner to which you have become accustomed! :-)
Gnomey
You are on a great streak of training, with well deserved results. Awesome mate, keep it up.
Those long runs will hold you in good stead for Cities. Nice 10km PB too. All the best mate.
Congrats on the job Chris!
Looks like you're on fire at the moment. See you soon!
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