A big crowd out today for the 3min session - a fair few of us just doing the 10 reps in prep for Saturday. Getting very concerned as Anna and Hamish have come down with a cold and I'm feeling a bit snotty and been sneezing most of the avo - won't be happy if it comes to anything.
Aimed to go out harder than I normally would today and did even harder than that. Planned to go at 3.50 pace for the first few and then try and bring it down but ended up running around Laura, Aidan and Mike Race on the first couple at around 3.40 pace. Managed to keep it down under 3.40 for most of the reps except the second last where it was hard keeping it at 3.41 and finished on 3.37 pace. Stats for today are at http://connect.garmin.com/activity/305567665.
Used my newer pair of shoes todays and knee felt fine, so I suspect it is time to make a purchase.
Will take it easy for the rest of the week - might head out for a a easy 10km tomorrow and take Thursday and Friday off to make sure I feel fresh for Saturday.
Tuesday, April 30, 2013
Monday, April 29, 2013
Holiday Update
Just a fantastic holiday with the family in Cairns and very happy to say that after 2 pretty easy 6kms flat runs the knee is feeling fine so looking forward to the State 10km on Saturday. Stats for the two 6kms runs are at and wasn'ty doing anything special http://connect.garmin.com/activity/305106636
http://connect.garmin.com/activity/305106618.
I am however going for the remotest run award at the Hurts Awards night 2013 with a 20m run around the deck of a boat at the Low Isles - just like the map that this puts up when I loaded it up to the garmin site - http://connect.garmin.com/activity/305106625.
Made it out for Hurts today and just really wanting to test to see if the knee really was feeling good for more than 6kms. A big crowd out on a stunning Sydney day including MC, Aidan fresh from an 82.50 at the Canberra half, Laura, Jonathan and Ray. Pace felt nice and easy, talking all the way around and knee felt good so another boost - going to aim for the speed set tomorrow (14x3mins) and then take it easy for the rest of the week prior to trying to get a pb on Saturday monring. Stats for today are at http://connect.garmin.com/activity/305106602
http://connect.garmin.com/activity/305106618.
I am however going for the remotest run award at the Hurts Awards night 2013 with a 20m run around the deck of a boat at the Low Isles - just like the map that this puts up when I loaded it up to the garmin site - http://connect.garmin.com/activity/305106625.
Made it out for Hurts today and just really wanting to test to see if the knee really was feeling good for more than 6kms. A big crowd out on a stunning Sydney day including MC, Aidan fresh from an 82.50 at the Canberra half, Laura, Jonathan and Ray. Pace felt nice and easy, talking all the way around and knee felt good so another boost - going to aim for the speed set tomorrow (14x3mins) and then take it easy for the rest of the week prior to trying to get a pb on Saturday monring. Stats for today are at http://connect.garmin.com/activity/305106602
Wednesday, April 17, 2013
Right Knee Problems
Firstly very happy to report that Indrajeet escaped the carnage at the Boston Marathon and while results are not important given the events tthat unfolded, he managed a 3 minute pb with a 3.06 effort. Got out on Monday for the Hurts run and was surprised to see Laura backing up after a sensational 3 at the Canberrra half on Sunday - great result.
Not quite so happy that I started to get a very sharp pain through the middle of my right kneecap around 5kms and it didn't go awy for the rest of the run. Forgit my watch so you'll just have to take my word that I did roughly 11kms.
Thought Pilates might help yesterday so just went out on my own today and after 3kms the pain came back, so I stopped and did some hammy, itb and calf stretching but to no avail. Managed to run a km back to the office without pain and have a physio session booked in for tomorrow night. Very concerned about the State 10km and Half. Stats from today, if you could call them that, are at http://connect.garmin.com/activity/299228964
Not quite so happy that I started to get a very sharp pain through the middle of my right kneecap around 5kms and it didn't go awy for the rest of the run. Forgit my watch so you'll just have to take my word that I did roughly 11kms.
Thought Pilates might help yesterday so just went out on my own today and after 3kms the pain came back, so I stopped and did some hammy, itb and calf stretching but to no avail. Managed to run a km back to the office without pain and have a physio session booked in for tomorrow night. Very concerned about the State 10km and Half. Stats from today, if you could call them that, are at http://connect.garmin.com/activity/299228964
Friday, April 12, 2013
Perth
Managed to get out for atwo runs in Perth this week - 10kms on Wednesday morning around the Swan River and just a beautiful start to the day - stats are at http://connect.garmin.com/activity/296984815.
Managed to get out for a qucik session on Thursday night so did a solo 6 x 800 per the Hurts program on the banks of the Swan. First one was just to get the distance and then happy to do the remaining 5 a 4 min/km pace or less - this is a seriously hard set to do on your own! Stats are at http://connect.garmin.com/activity/296984801. So 25kms for the week which is not too bad given the travel. Need to do a big week this week before heading off on hols.
Managed to get out for a qucik session on Thursday night so did a solo 6 x 800 per the Hurts program on the banks of the Swan. First one was just to get the distance and then happy to do the remaining 5 a 4 min/km pace or less - this is a seriously hard set to do on your own! Stats are at http://connect.garmin.com/activity/296984801. So 25kms for the week which is not too bad given the travel. Need to do a big week this week before heading off on hols.
Monday, April 8, 2013
Easy Monday
Got out for the only run I'll get with Hurts this week as I am off to Perth tomorrow afternoon for the remainder of the week. A decent crowd of about 12 despite no Tom, Mike or Jeet. Laura, Rene, Jonathan, Barts, Brendan and Aidan among the usual suspects. Pace was on for the first km before Jonathan pulled it back a bit and it settled down to a 4.30ish average pace. Calves felt a bit tight today but other than that no other signs of Saturday's race. 10.5 kms all up and a stats for today at http://connect.garmin.com/activity/295075218
Friday, April 5, 2013
Short Week
Took things easy-ish this week as I was saving myself for the Lane Cove 10km this morning and I need not have bothered.
Did 11kms on Wednesday and it felt good at roughly 4.30 pace. Missed the start of the Hurts session but manage to catch them at Potts Point and then dropped off at Fox Studios to come back. Perfect timing for the rain with only a slight drizzle when we got into Centennial. Stats for Wed are at http://connect.garmin.com/activity/292622430
Were not quite so lucky with the weather on Thursday for the Rushcutters Pyramid session which started to bucket down as we left the art gallery. decent crwod of around 20 despite the conditions and we had to run around the outside of the oval as the grounds were shut. Couse was just shy of 500m with plenty of puddles - took it very easy in the third group and managed to hold roughly 3.55 pace for the session and was able to speak/breath easily for the set. Stats for Thursday are at http://connect.garmin.com/activity/293066664
A pitch black start to the Lane Cove run this morning and perfect weather conditions - about 16/17C and dry although there had been quite a lot of rain last night. Did not do what I wanted on a what is a hilly 5kms going out and a fast 5kms coming back - course is a beautiful run through the trees and alongside the Lane Cove river and would certainly want to go for this again. Just need to get some hill fitness into the legs. All up I reckon around 39.30 will be the gun time and garmin showed a 39.22 as I crossed the line. Some great Hurts results with Barts second to some olympic athlete, Tom 4th, Anna 1st female, a PB to new girl Ellie of 40.36, a very nice 38.40ish for Mike Race especially as he had run 8kms to the start and Emma with a 41.16. Stats are at http://connect.garmin.com/activity/294193201 and official time has come through as 39.21 - a first for the garmin to be longer than a gun time!
Did 11kms on Wednesday and it felt good at roughly 4.30 pace. Missed the start of the Hurts session but manage to catch them at Potts Point and then dropped off at Fox Studios to come back. Perfect timing for the rain with only a slight drizzle when we got into Centennial. Stats for Wed are at http://connect.garmin.com/activity/292622430
Were not quite so lucky with the weather on Thursday for the Rushcutters Pyramid session which started to bucket down as we left the art gallery. decent crwod of around 20 despite the conditions and we had to run around the outside of the oval as the grounds were shut. Couse was just shy of 500m with plenty of puddles - took it very easy in the third group and managed to hold roughly 3.55 pace for the session and was able to speak/breath easily for the set. Stats for Thursday are at http://connect.garmin.com/activity/293066664
A pitch black start to the Lane Cove run this morning and perfect weather conditions - about 16/17C and dry although there had been quite a lot of rain last night. Did not do what I wanted on a what is a hilly 5kms going out and a fast 5kms coming back - course is a beautiful run through the trees and alongside the Lane Cove river and would certainly want to go for this again. Just need to get some hill fitness into the legs. All up I reckon around 39.30 will be the gun time and garmin showed a 39.22 as I crossed the line. Some great Hurts results with Barts second to some olympic athlete, Tom 4th, Anna 1st female, a PB to new girl Ellie of 40.36, a very nice 38.40ish for Mike Race especially as he had run 8kms to the start and Emma with a 41.16. Stats are at http://connect.garmin.com/activity/294193201 and official time has come through as 39.21 - a first for the garmin to be longer than a gun time!
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