6:45pm - was almost going to bail on this session, got caught up with work and have massive blister under right foot. Did it on King Georges Park track in my Nike Free's.
8 * 1000 in 2:55 through to 3:00 off 1 minute. Then 2 * 400, 2 * 200 and 4 * 100 with 100 jog.
Good 4km warm-up and warm-down. covered 18km.
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Diary of training and racing.
Current Training and Racing Plan
19-Jan 5km Allcomers
31-Jan 5km State Champs
8-Feb 10km Track (TBD)
2-Mar Lake Biwa Marathon, Japan
31-Jan 5km State Champs
8-Feb 10km Track (TBD)
2-Mar Lake Biwa Marathon, Japan
About Me
- The Mad Guz
- I started off running, only because I was good at it, and with little training I did ok. It took me too long to take it seriously though, with work pressures I have finally managed to improve and would love to make an Australian team one day, that is before life and work take over again.
Personal Bests
- 5km - 14:21 - Feb 2005 (homebush state 5km)
- 10km - 29:44 - Feb 2007 (homebush state 10km)
- Half - 66:23 - July 2006 (gold coast half)
- Full - 2:17:35 - Feb 2005 (hong kong 2005)
Blog Archive
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2005
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July
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- easy run and weekly summary
- long run - balmain bungle
- road relays
- 68 min trot
- easy 8km
- good session
- felt good
- run home
- mid week long run
- session, my brain told me to stop
- easy run
- long run
- easy run
- weekly summary
- sutho to surf
- lazy 2 laps of the bay + 10 strides
- 72 minutes northern beaches
- lunchtime cracker
- run home from work.
- mona fartlek - rotary track
- easy run
- run home
- long run
- 8 by 1km off 1 minute
- lunchtime run
- evening run 76 minutes
- monday morning
- weekly summary
- long run ourimbah
- the ideal race
- easy run
- easy run
- easy run
- mona fartlek - bay
- easy run
- long run 29km in 1:55
- easy run
- 10 by 4minutes with 2m recov.
- lunch run
- easy run 75minutes
- easy run
- weekly summary
- long run
- easy run
- lactic + threshold
- friday night
- morning run
- Mona Fartlek
- run into work
- long run
- easy run
- session 8 by 5m
- easy run
- long run
- lunchtime run
- weekly summary - 6 out of 18
- ten bridges long run STaR
- homebush 10km 30:40
- easy run
- massage, physiocise, morning run
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July
(60)
4 comments:
Mate, you were looking pretty focussed as you circulated the King George track last night - I dropped in at the end of Run Club to meet up with EliseS after my SW session and you were the subject of much comment (and jealousy!).
Just one question - do you have a coach, or are you formulating your program yourself?
...and yes, it was me giving you a little rev up there. :-P
Sorry vat_man, I couldn't work out who it was as my eyesight is a little hazy without glasses.
Have been formulating the program myself, based on 3 phases only up to a marathon. Volume/Strength/Speed. I haven't yet found a coach with the racing pedigree that I need.
So the track at KG Park is marked at the moment, and is lit after dark? Good knowledge to have...
I didnt think youd be able to train around there guzzo, what with the 25kph speed limit and all :)
Good luck on Saturday mate.
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