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I had been planning to get out and run 30k or so on Sunday afternoon, after unwillingly being roped into working on Sunday morning.
However, on Saturday I stupidly decided to run the infamous 8k of Queensland Running's Anzac Park course (after running the 500 and 1k, winning the latter), four laps of the course which including a nasty climb, and in the heat of the afternoon it kicked the living daylights out of me. I didn't twig until going to bed that night - the body temp was still way up, I had to have another shower to get the heat out of my skin.
So, spent the morning working at the Airport Link site, came home around lunch time and felt pretty flat. I abandoned any thoughts of going long in the afternoon and just ran my little local 10k loop instead, which went okay, but really about as far as I felt up to.
I deferred my longer run to today (Monday) as I had a few days off between the weekend and Anzac Day, electing to head up to the South Boundary Road trail, starting at The Gap and heading west. I got up there about 1 o'clock, and it was pretty warm. Headed out pretty gently, got to the shelter (at about 15.3k from the start of South Boundary Road at The Gap) where Scrub Road splits off, and turned around. I'd gone pretty gently to there, but started really feeling it at about 20k or with the climbs combined with the heat. I pretty much walked the climbs and ran the flats and downhills, to cover just short of 31k in a touch under 3 hours. The trail went from 100 metres of elevation to 400 metres, with a lot of climbing and descending.
Would have been nicer not to have blown up, but I guess it's just a case of getting a feel for where I am. Conditions weren't easy, and I could probably taken more water given the heat. It's time on feet, I guess, and good to get a bit of a suffer in!
So, in terms of what I did during the week (of 8 days!):
- Monday was a tempo run on the UQ trail of just short of 9k at 4:23 per km average pace, starting gently and working the speed up with the last km covered in just over 4 min per k pace. Had to bail due to a toilet issue, but went pretty well
- Tues - warm up and 4 x 400 at UQ. Probably went a bit hard on the first rep and need a little longer than a minute recovery between reps. Speed was okay though
- Wed - longer tempo run also at UQ, didn't feel great through the session but managed about 4:28 pace with quicker pace at the end
- Thu - much later start at UQ due to dramas at work, but managed a warm up, 4 x 1.1km starting at 3:48 down to 3:36 for the last rep, and cool down
- Fri - again a late start for an relaxed 6.75k at about 4:39 pace
- Sat - Queensland Running Country series at Toowong's Anzac Park, ran the 500m, 1k and stupidly the 8k
- Sun - local 10.4k circuit, at about 4:40 pace
- Mon - as described above
So, a good solid week's work. Body seems to have held up okay, although I suspect I'll be a bit sore tomorrow from the downhills. Must do my stretches tonight.
However, on Saturday I stupidly decided to run the infamous 8k of Queensland Running's Anzac Park course (after running the 500 and 1k, winning the latter), four laps of the course which including a nasty climb, and in the heat of the afternoon it kicked the living daylights out of me. I didn't twig until going to bed that night - the body temp was still way up, I had to have another shower to get the heat out of my skin.
So, spent the morning working at the Airport Link site, came home around lunch time and felt pretty flat. I abandoned any thoughts of going long in the afternoon and just ran my little local 10k loop instead, which went okay, but really about as far as I felt up to.
I deferred my longer run to today (Monday) as I had a few days off between the weekend and Anzac Day, electing to head up to the South Boundary Road trail, starting at The Gap and heading west. I got up there about 1 o'clock, and it was pretty warm. Headed out pretty gently, got to the shelter (at about 15.3k from the start of South Boundary Road at The Gap) where Scrub Road splits off, and turned around. I'd gone pretty gently to there, but started really feeling it at about 20k or with the climbs combined with the heat. I pretty much walked the climbs and ran the flats and downhills, to cover just short of 31k in a touch under 3 hours. The trail went from 100 metres of elevation to 400 metres, with a lot of climbing and descending.
Would have been nicer not to have blown up, but I guess it's just a case of getting a feel for where I am. Conditions weren't easy, and I could probably taken more water given the heat. It's time on feet, I guess, and good to get a bit of a suffer in!
So, in terms of what I did during the week (of 8 days!):
- Monday was a tempo run on the UQ trail of just short of 9k at 4:23 per km average pace, starting gently and working the speed up with the last km covered in just over 4 min per k pace. Had to bail due to a toilet issue, but went pretty well
- Tues - warm up and 4 x 400 at UQ. Probably went a bit hard on the first rep and need a little longer than a minute recovery between reps. Speed was okay though
- Wed - longer tempo run also at UQ, didn't feel great through the session but managed about 4:28 pace with quicker pace at the end
- Thu - much later start at UQ due to dramas at work, but managed a warm up, 4 x 1.1km starting at 3:48 down to 3:36 for the last rep, and cool down
- Fri - again a late start for an relaxed 6.75k at about 4:39 pace
- Sat - Queensland Running Country series at Toowong's Anzac Park, ran the 500m, 1k and stupidly the 8k
- Sun - local 10.4k circuit, at about 4:40 pace
- Mon - as described above
So, a good solid week's work. Body seems to have held up okay, although I suspect I'll be a bit sore tomorrow from the downhills. Must do my stretches tonight.
