1
End of the month, and back to the training structure
Last training session for the month. I've on leave at the moment (got the tap on the shoulder about having too much leave outstanding!) so we're getting the kitchen, which the house was full of tradies this morning.
Got down to UQ around 3:30 or so. I park near the St Lucia ferry stop at Guyatt Park, this gives about 1.2k to the start of the John Oxley Walk (the 2.2k or so gravel track that runs alongside the river at UQ), so you can do a short warm up to the start of the track, or incorporate the loop to give a longer warm up.
I had a pretty good idea of the session I wanted to run this afternoon, basically kick the first rep of the gravel track off in 4:15 or so (3 hour marathon pace) and work it a bit closer to 4:10 or better through the next couple of reps. I was a little loose on how long the warm up would be - wasn't quite sure how I'd be after yesterday.
I was a little niggly but got to the start of the path at about 4:44 pace fairly comfortably so decided to roll straight into the first lap. I ended up doing four laps of the track, giving 4:14, 4:10, 4:09 and 4:06 pace. It was hard work dragging the speed out on the first lap (the uphill direction, usually into the wind, as it was today), second and third laps were fairly comfortable, and I had to work to maintain concentration on the last. Gentle cool down to wrap it up and a good session.
April ended up being a good month - could have done without the sinuses playing up but maintained the running streak, covering 355k for the month with some good results for hard work at the start of the month. It's been good to get out on the trails again, too, the variety always makes for a pleasant change.
I'm still a little concerned about my long run progress but am wondering if I'm just heading out a little hard at the moment and might be better rolling along at 5 minutes per km pace. I think if I just knock a couple over, and leave the speed to the tempo and rep sessions, that might work a bit better.
Got down to UQ around 3:30 or so. I park near the St Lucia ferry stop at Guyatt Park, this gives about 1.2k to the start of the John Oxley Walk (the 2.2k or so gravel track that runs alongside the river at UQ), so you can do a short warm up to the start of the track, or incorporate the loop to give a longer warm up.
I had a pretty good idea of the session I wanted to run this afternoon, basically kick the first rep of the gravel track off in 4:15 or so (3 hour marathon pace) and work it a bit closer to 4:10 or better through the next couple of reps. I was a little loose on how long the warm up would be - wasn't quite sure how I'd be after yesterday.
I was a little niggly but got to the start of the path at about 4:44 pace fairly comfortably so decided to roll straight into the first lap. I ended up doing four laps of the track, giving 4:14, 4:10, 4:09 and 4:06 pace. It was hard work dragging the speed out on the first lap (the uphill direction, usually into the wind, as it was today), second and third laps were fairly comfortable, and I had to work to maintain concentration on the last. Gentle cool down to wrap it up and a good session.
April ended up being a good month - could have done without the sinuses playing up but maintained the running streak, covering 355k for the month with some good results for hard work at the start of the month. It's been good to get out on the trails again, too, the variety always makes for a pleasant change.
I'm still a little concerned about my long run progress but am wondering if I'm just heading out a little hard at the moment and might be better rolling along at 5 minutes per km pace. I think if I just knock a couple over, and leave the speed to the tempo and rep sessions, that might work a bit better.
