Friday 9/12
As the wise Tess reminded me "big picture".... so today was a rest day. Three weeks post injury may be too soon for 5 days running, so will settle for 4! Also I felt very tight in the ITB and a little sore after a massage last night so thought rest was the order of the day. Headed to the gym for butt, abs and upperbody exercises... so sort of a rest day!
Saturday 10/12
Headed to Leichardt pool this morning for 20 laps before a beautiful 8.5km run from Brett Park to Canada bay and back. I am feeling like my energy is returning, which is a great. We started this run really slowly and gradually built up the pace- finished strongly with a good 4:50/km pace. I need to practice building up my pace in a run so I can finish feeling strong, rather than go out to quick and just try to hang on.
Swim: 1km- 22 mins
Run: 8.5km, 46mins, average pace5:35/km (started at 6:15/km and increased to 4:50/km pace for the last few kms)
Sunday 11/12
This morning was the Rocks Push run with striders. It should be renamed the seedy sites of sydney...taking in some charming spots around central station and the back of Kings cross. We almost tripped on an abandoned stilleto and were chased for 100m by a young man dropping his pants ( not worth stopping!). So it made for an interesting long run! This morning I found the run really comfortable and the pace easy. My breathing was fine and felt I had energy to spare at the end. It was a pretty cruisy run with the MTG. They take it pretty easy... it is a fine line for me- I feel safe with the MTG, knowing I can manage the pace easily but find I can feel a little frustrated by the stops and sometimes slower pace. I do not quite feel confident enough to run with the 6am group, as they can go a bit too quick and it is every man/woman for themself! Jim keeps saying it is the time on your feet which is important for your first marathon.... and I have no idea! So I will just go with the flow.
The good news is my hip/glute etc feel really good today and ITB also ok... woo hoo! Bad news was that I had a sore spot on my right foot which progressively got sorer as the run went on :-( So fingers crossed it is not something that will turn into a problem! I am icing it right now, rubbed on some voltarin and tommorow is a rest day. So dear running gods... please, pretty please look kindly on my foot and let this be a one off little niggle!
Distance: 21.5km
Time: 2hrs 5mins (turned watch off for drink stops)
Average pace: 5:50/km
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7 comments:
Tess and the big picture are both worth following.
I just blogged a comment about Kings Cross. full of desparados. I run around there with my pants on.
Good run this morning. Have a crack at the 6am group soon, as long as you're not running alone at Kings Cross.
Yep Kit - it is all about getting your system used to operating for long periods, the speed comes from - well speed work :-)
Sounds like a pretty nice run and 2.05 for 21.5k is not exactly cruising!
Great to hear such a positive result on the injuries too ;-)
Sounds like it was an interesting run Kit! Hope the foot doesn't turn out to be anything other than just a sore spoT! Glad to hear DJ keeps his pants on in Kings Cross :)
Sounds like such an interesting run Kit! Makes me think I should get out crew here out for an early morning run through The Valley, though somehow I think Sydney would out-seedy Brisbane.
That's great going, feeling comfortable at sub 6 minute pace for your long run. Hope that foot pain is as you say, just a little niggle and nothing more.
Its gonna be so exciting encouraging eachother and comparing notes over the next four or five months leading up to Canberra. I can't wait!
Sounds like your butt is behaving better than mine!!! Must try the rubber dog ball - sounds the go. Fingers crossed that your foot niggle is just that - a niggle that will go away.
The big picture (ie Canberra) is very important - lets see if both of us can get there in one piece and still smiling!
Unfortunately I missed the STAR, too many social committments. I hear what your saying about the 6am group and MTG. I am happy to have a 6am running partner.
"Jim keeps saying it is the time on your feet which is important for your first marathon"
For long runs, I most definitely agree. One thing to keep in mind is that each type of run has a specific purpose. For long runs it is primarily strengthening and teaching muscles to burn fat instead of glycogen. That requires you to run for between two and three hours with depleted energy. So it will be slower than you could go, but it is providing an important stimulus on your speed endurance that will help you maintain target pace for a lot longer on marathon day. Time on feet. Yes.
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