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Vat's Blog

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Archive

Getting into the back half of a big week

Posted by vat , in Marathon, Run, Training 19 May 2012 -

· 102 views

And so to Thursday.

I was a bit beaten up after Wednesday's efforts, but as I started out on my warm up I had another runner catch up to me for a chat - a fellow named Mark, from South Sudan, who had just completed his Masters of Law and was waiting on results before trying to get into the Phd program. We ended up at 4:35 pace for the 3.4k warm up, so...

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Tues 6 x 400, Wed longer tempo (that was probably a bit too long)

Posted by vat , in Marathon, Run, Tempo, Training 16 May 2012 -

· 134 views

Tuesday was pretty straightforward - warm up, 6 x 400, cool down, go home. Except I forgot my running shoes, so I had to scoot home, get them, and then back to the usual spot for the session.

Warm up was a little stiff to start but settled down quickly and I got through a bit over 3.8k in 4:28 pace, feeling a lot smoother over the last km or so.

Same...

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Monday night tempo gets serious

Posted by vat , 14 May 2012 -

· 181 views

Had a couple of beers and wines over lunch and dinner on Sunday as part of Mother's Day celebrations, and pulled up "a little sore for the run". I came up okay from the actual run on Sunday, though.

With the easy week and race out of the way, it's back to work for the next block of hard training. I had a little think about the Monday...

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BRRC 7k Champs - 25:41

Posted by vat , 13 May 2012 -

· 123 views

After a relaxed 4.4k (an out and back of the UQ gravel track) on Saturday afternoon (although HR was a little high than I would have like - probably a 'two strong coffees in the morning' thing) and a good night's sleep, it was down to West End on Sunday morning for the fourth round of the Brisbane Road Runner's Club Championship, this...

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Easy Friday night

Posted by vat , 11 May 2012 -

· 122 views

Sometimes you forget how nice it is to just "go for a run".

A nice, 'natural pace' half hour or so this evening - parked at the usual spot near the St Lucia ferry stop, realised that the running shorts I'd packed weren't in fact running shorts but casual sports type shorts, and that I'd neglected to pack socks. Eh, it was...

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The easy week continues...

Posted by vat , 10 May 2012 -

· 122 views

Gently winding the usual structure down ahead of Sunday. Wednesday afternoon was basically a slower version of Monday, starting out at about 4:50 and working the pace down to sub 4:25 (over a km) at the end to give a bit over 11.2 in mid 52 minutes. Felt pretty comfortable throughout, just running for the sake of running and easing the pace up as I...

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Into an easy week

Posted by vat , in Run, Tempo, Training 08 May 2012 -

· 122 views

After making sure I did the right things on Sunday evening after my long run (full stretch session, compression tights, roller on the quads and calves) I pulled a little stiff on Monday morning, but certainly not sore

I got out later on Monday afternoon and rolled through basically the same session as a week ago (April 30), 'kinda' 11.2k tempo...

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Historical context

Posted by vat , 07 May 2012 -

· 136 views

For those who don't know me, you probably don't have full context of my previous running life.

My previous blog, the imaginatively titled Vatblog, can still be accessed - I think it stands as a good record of the work I did to run 2:48 at Gold Coast in 2006, there's a couple of years of training records there. I still refer to it from time to...

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The back of a peak week, and a little breakthrough

Posted by vat , in Marathon, Run, Tempo, Training 06 May 2012 -

· 198 views

queensland

So, the rest of the week....

Thursday - long repeat day. Late morning I was still carrying a bit from the previous two days, but had a rough plan of 4 to 5 1k (well, 1.1 or so) repeats with a 2 minute break. I figured I'd aim at around 3:50 for the first and see if I could take a couple of seconds off each subsequent rep. Seemed to loosen up okay at...

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Let's talk about core (Part 2)

Posted by vat , 03 May 2012 -

· 163 views

Continued from the previous post...

Ab Roller

The same can't be said for the ab roller. This thing will murder you the first couple of times - and DOMS in your lower abs can be tough! Still, this is an epic - I'm back to about 3 x 11, but did have this out to 3 x 16 with a good long roll. I do like to leave a day afterwards to...

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