This was by far the hardest week yet. Not so much the Tuesday run which was pretty gentle, but the Friday and Sunday runs (on the new program) were pretty tough.
That said, the program says they will be pretty tough so I am not sure that I should be surprised!
Week 7 total: 3 runs for 32.32 km in 2:43.51 hrs.
March total: 15 runs for 127.27 km in 11:05:32 hrs.
Campaign total: 21 runs for 170.02 km in 14:43.29 hrs.
Sunday, March 29, 2009
Sunday, 29 March 2009
Crikey, that was a hard run today! I knew this program wouldn't be easy, but I didn't realise I'd find it so hard from the start.
Somewhere along the course today I realised that this program says Run #3 each week is a long run. It does not say it is an EASY long run. I suppose starting the program at week eight doesn't help either.
In any case today was a 13km run at HMP (Half Marathon Pace) +12 sec/km. The course I did is mostly downhill for the first half and, consequently, the second half is gradually uphill ... just when you don't need it!
But, managed to run 63.54min against a target of 63.42min so essentially right there. But it was no gentle Sunday morning stroll.
Somewhere along the course today I realised that this program says Run #3 each week is a long run. It does not say it is an EASY long run. I suppose starting the program at week eight doesn't help either.
In any case today was a 13km run at HMP (Half Marathon Pace) +12 sec/km. The course I did is mostly downhill for the first half and, consequently, the second half is gradually uphill ... just when you don't need it!
But, managed to run 63.54min against a target of 63.42min so essentially right there. But it was no gentle Sunday morning stroll.
Friday, March 27, 2009
Run Less Run Faster
Had a major epiphany through this week. Bought a book called "Run Less Run Faster" which accompanies the Furman FIRST style of training. Basically this involves 3 Key Runs per week plus 2 cross-training sessions. Their web site is at http://www.furman.edu/first/
Anyway, this appeals to me and is in line with my own experience as a runner which says there is no way I am likely to keep up a program where I run 5 or 6 days per week with mega-miles. I need to have three highly targeted sessions with some cycling thrown in on off-days to keep me going.
So I have decided to follow this program which is for 16-weeks. So for Melbourne Marathon on 11-October that equates to starting on Monday 22-June. I have a Half-Marathon (Sri Chinmoy at Williamstown) on 31-May which I will use as my race by which to set my training paces and will try to complete the last 10-weeks of the half marathon program to take me to that race.
Phew!
So today was my first "Furman" session which I have based on my 10km time from a couple of weeks ago (44.58min).
This is hard!!! I had to complete 2x 1.5km easy (5.28min/km) and 3.5km tempo (4.38min/km) with a cool-down so a total session of 11km. I found pacing pretty hard to set and ended up running a little faster on the easy bits (7.47 and 7.56) and a little slower on the tempo sets (16.21 and 16.48). The second tempo set was surprising as I thought I had run faster than the first one.
Anyway, a great session. Calves held out well though legs a little sore now that I sit down for an hour or two.
Let's see how I cope with the long run on Sunday!
Anyway, this appeals to me and is in line with my own experience as a runner which says there is no way I am likely to keep up a program where I run 5 or 6 days per week with mega-miles. I need to have three highly targeted sessions with some cycling thrown in on off-days to keep me going.
So I have decided to follow this program which is for 16-weeks. So for Melbourne Marathon on 11-October that equates to starting on Monday 22-June. I have a Half-Marathon (Sri Chinmoy at Williamstown) on 31-May which I will use as my race by which to set my training paces and will try to complete the last 10-weeks of the half marathon program to take me to that race.
Phew!
So today was my first "Furman" session which I have based on my 10km time from a couple of weeks ago (44.58min).
This is hard!!! I had to complete 2x 1.5km easy (5.28min/km) and 3.5km tempo (4.38min/km) with a cool-down so a total session of 11km. I found pacing pretty hard to set and ended up running a little faster on the easy bits (7.47 and 7.56) and a little slower on the tempo sets (16.21 and 16.48). The second tempo set was surprising as I thought I had run faster than the first one.
Anyway, a great session. Calves held out well though legs a little sore now that I sit down for an hour or two.
Let's see how I cope with the long run on Sunday!
Tuesday, March 24, 2009
Tuesday, 24 March 2009
Easy run tonight. An 8.3km loop near home at an easy pace (5.24 min/km). Felt good. But what do you do if your training guide says easy pace should be around 5.32 min/km??? Get a new training guide? Hard to see how I could run any slower.
Still having some niggles with my calves. The right one especially gives a twinge every now and then, even when I am just walking around.
Still having some niggles with my calves. The right one especially gives a twinge every now and then, even when I am just walking around.
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