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Week catch up - 12-17 June
Posted by
vat
,
18 June 2012
·
124 views
Been busy with a few things around home, so I've had no time to update. Until now!
Left ITB/knee combination's been a little niggly but improving with stretching and the roller - just a little troublesome up and down hills (basically any time the ITB is extended) but it's certainly not causing any issues beyond a little bit of discomfort.
Main theme this week was mileage accumulation. I wasn't overly concerned about the Tue/Thu (well, Fri this week) speed sessions, just wanted some nice form practice. I got a bit messed around with work and getting one of the cars serviced mid-week, so my usual easy Friday run got moved to Wednesday, which probably wasn't a bad thing from a recovery point of view, my mid-week longer tempo to Thursday and my longer rep session to Friday.
Anyway, the remainder of the week looked like this..
Tue - just under 4k warm up, and subsequent cool down, and 6 x 400 (or so) done at 3:43, 3:37, 3:27, 3:29, 3:14 and 3:22 pace. Quite a bit of wind around (affecting odd numbered reps) and the surface at UQ was still a touch damp so there was a little mud dodging, but good progression and felt I maintained form. All done on the forefoot.
Wed - combination of work and collecting the car after it was serviced meant I got out for a 5.7k potter about at about 4:50 pace. In hindsight, probably smart from a recovery point of view that I did this today rather than the 18k or so I'd been planning
Thu - parked at Simpsons Playground at Graceville and did the southern loop of the River Loop (basically up through Tennyson, Yeronga, Yerongpilly, crossed the Green Bridge at Fairfield and south through UQ and St Lucia, cross the river at Indooroopilly and back to Graceville. Worked hard for just under 18k in a little over 80 minutes at about 4:31 pace. Some good rolling hills, not dissimilar to what the Brisbane Marathon course will offer.
Fri - back to UQ for longer reps, with a bit over 3.5k for the warm up, and subsequent cool down. Had planned 4 x 1.1k or so, but changed my mind and did 2 x 2.25k (basically one length of the UQ gravel trail), both reps done entirely on the forefoot. Didn't smash them, just looking to practise form and see how the calves would hold up, got through both fine at 3:49 and 3:51 pace
Sat - bike didn't seem appealing on Friday night and we were catching up with family later in the afternoon so elected to go and do my run in the morning, 10.4k at about 4:35 pace. Highlighted why I generally don't like backing up in the morning if I've done something the previous afternoon - felt like I was really forcing myself along to get that pace, and never really had a 'flow' going.
Sun - friends over at lunch, so parked at West End (near the BRRC start) and did my long run from there, basically a big figure of 8, heading north to the Go Between Bridge, down Coro, through to St Lucia and around the uni and back to the east end of the Green Bridge (as per Thursday), up Highgate Hill and through South Brisbane to South Bank and the Goodwill Bridge, along the bike path to the Coro end of the Go Between Bridge which I then crossed and ran south back to the car. 36.4k at about 4:55 pace (so about 2 hours 59), which whilst slower than I would ideally like, was fine - speed wasn't the point of the session, distance and time on the feet was. I think I'm more than fast enough to do the sub 3 hour marathon - just want to lock in the endurance side.
So, speedwise not a fast week, but 107km covered and now the distance gets backed off ahead of the Gold Coast Half Marathon. I'm a little sore but a couple of easier weeks with some sharpening and I'll be in good shape for the half.
Left ITB/knee combination's been a little niggly but improving with stretching and the roller - just a little troublesome up and down hills (basically any time the ITB is extended) but it's certainly not causing any issues beyond a little bit of discomfort.
Main theme this week was mileage accumulation. I wasn't overly concerned about the Tue/Thu (well, Fri this week) speed sessions, just wanted some nice form practice. I got a bit messed around with work and getting one of the cars serviced mid-week, so my usual easy Friday run got moved to Wednesday, which probably wasn't a bad thing from a recovery point of view, my mid-week longer tempo to Thursday and my longer rep session to Friday.
Anyway, the remainder of the week looked like this..
Tue - just under 4k warm up, and subsequent cool down, and 6 x 400 (or so) done at 3:43, 3:37, 3:27, 3:29, 3:14 and 3:22 pace. Quite a bit of wind around (affecting odd numbered reps) and the surface at UQ was still a touch damp so there was a little mud dodging, but good progression and felt I maintained form. All done on the forefoot.
Wed - combination of work and collecting the car after it was serviced meant I got out for a 5.7k potter about at about 4:50 pace. In hindsight, probably smart from a recovery point of view that I did this today rather than the 18k or so I'd been planning
Thu - parked at Simpsons Playground at Graceville and did the southern loop of the River Loop (basically up through Tennyson, Yeronga, Yerongpilly, crossed the Green Bridge at Fairfield and south through UQ and St Lucia, cross the river at Indooroopilly and back to Graceville. Worked hard for just under 18k in a little over 80 minutes at about 4:31 pace. Some good rolling hills, not dissimilar to what the Brisbane Marathon course will offer.
Fri - back to UQ for longer reps, with a bit over 3.5k for the warm up, and subsequent cool down. Had planned 4 x 1.1k or so, but changed my mind and did 2 x 2.25k (basically one length of the UQ gravel trail), both reps done entirely on the forefoot. Didn't smash them, just looking to practise form and see how the calves would hold up, got through both fine at 3:49 and 3:51 pace
Sat - bike didn't seem appealing on Friday night and we were catching up with family later in the afternoon so elected to go and do my run in the morning, 10.4k at about 4:35 pace. Highlighted why I generally don't like backing up in the morning if I've done something the previous afternoon - felt like I was really forcing myself along to get that pace, and never really had a 'flow' going.
Sun - friends over at lunch, so parked at West End (near the BRRC start) and did my long run from there, basically a big figure of 8, heading north to the Go Between Bridge, down Coro, through to St Lucia and around the uni and back to the east end of the Green Bridge (as per Thursday), up Highgate Hill and through South Brisbane to South Bank and the Goodwill Bridge, along the bike path to the Coro end of the Go Between Bridge which I then crossed and ran south back to the car. 36.4k at about 4:55 pace (so about 2 hours 59), which whilst slower than I would ideally like, was fine - speed wasn't the point of the session, distance and time on the feet was. I think I'm more than fast enough to do the sub 3 hour marathon - just want to lock in the endurance side.
So, speedwise not a fast week, but 107km covered and now the distance gets backed off ahead of the Gold Coast Half Marathon. I'm a little sore but a couple of easier weeks with some sharpening and I'll be in good shape for the half.
