Running with the Roos

Slideways

Well, this is hopefully a little motivation for me when the going gets tough.

Background info: 36yr old shortish bloke, 68kg or there abouts and 2 months ago ran a HM PB of 1:38:40 and was disappointed after as my legs weren't in a heap, I figured I could have pushed harder. At the time I thought I was haha

Do a bit of trail running and am sorta following the mrs's training program for a marathon.

I work away on a mine site doing a week of 12.5hr days followed by a week back in Perth the 7 12.5hr nights and then a week off.

So far I'm managing the days but the nights leave it tough to knock out intervals.

Anyway, in Perth this week. Did 5k beach run barefoot followed by circuit training. Got talked into a hill repeat session then in the afternoon.

3.1k with 450m elev. That sucked

Tomorrow is 1 hour run at ~5min/k pace

Slideways

Legs were exceptionally heavy this morning after the repeats and possibly the beach running.

12k done in a bees dick under the hour. Felt good after the first few clicks were done and found a new route that's bang on the 12k for the loop. Winner winner chicken dinner. Speaking of which, I'm hungry...

Slideways

Today's a no-run day.

30 mins in the pool attempting to master my breathing while swimming.

Slideways

Yesterday I had planned on a cycle, some bastard stole my bicycle out of the garage. :mad:


Intervals today.

10 min warm up
5x2 min with 1 min recovery

Topped it off with just over 6k cool down to finish on 12k in just under 57 min

Interval pace was averaging at 3:50/k

Slideways

Sunday was 13k trail running in the bush. Was pretty hilly and a tight course.

Was very slow and struggled big time after Saturdays intervals

No running today as I was off diving with sharks. Nothing tmrw either as I fly back to work and I just don't have the time.
On dayshift this week, will see how it works out...

Slideways

12th Runing around the camp I stay at in rural WA when at work
This is my only option up here when on days. 2.3k loop

12km at 4:43/km

14th
10min warm up, intervals of 6x3min with 1 min recovery and 10 mins cool down. Overall average of 4:43/km and 4:04/km on interval sections

15th was 5.4km after a failed attempt at a group beep test

16th was long slow run day
22.5km in 2:00:00 which I'm pretty pleased about considering I had a 12.5hr work day done and was awake about 14hours when I started the session. Step count for the day was 34000 :pac:

Slideways

17th 8k in 41 mins, laps around camp
Total average 5:07/km

18th 10 min warm up
8 x 90 secs intervals with 60 sec recovery
10 min cool down
Total average 4:59/km

20th 10 min warm up
2 x 8 mins with 2 min recovery
2 x 3 mins with 2 min recovery
10 min cool down
Total average 5:24/km

22nd 20 mins warm up
10 x 90 sec hill repeats.
20 mins cool down
Total average 5:14/km

23rd
Sunday LSR
2hrs 15 mins. 26.3km 5.08/km

Slideways

Training slipped a bit as I had a man flu..

Did a 32k race today, finished in 2:38:00
My furthest run yet by a nice bit so happy with that

Slideways

Big week for me, intervals a few times this week and managed to average in or around 4;05/km on two sets of 6x1km interval days.

Took Friday off as I knew i had a big weekend
Satruday I did 32km at 5:15 pace and pulled up feeling pretty fresh. My heart rate monitor strap had done a number on my chest again. Decided to treat myself and bought the new Fenix 5 so that couldnt happen again :pac:

This morning (sunday) was up at 5am and out to a trail running festival an hour from Perth called the Wild Goose Chase. Did the 22.5km option which was entirely on trails, over rocks and up some epicly steep terrain. 750m elev. Finished in 2;20;xx and I think I was third across the line but waiting on confirmation. Great weekend for me

Slideways

Night shift last week up to Tuesday, the coach/trainer altered my program to 45min a day easy but I didn't quite take it easy. Pushed myself a few days and even managed a pretty sweet negative split 10k on one of them..

Back to Perth Tuesday morning and after a quick kip on the couch I pulled on the trainers for a 20 min warm up followed by 10 90sec intervals and 20 cool down. Averaged 3:45 on the intervals but it was a proper struggle.

Wednesday was an hour, picking up the pace for the last 20min - 13km done. Had the mrs with me for that one. Did a 30km cycle on the new bike in the afternoon averaging 28.5km/hr. Was in tatters after bad dreading the intervals in the morning...

This morning, Thursday, 20 min warm up, 6x1km efforts and 20 cool down. Feel like I smashed it. All under 4:00/km which I'm stoked with.

A few more days before taper starts. Something I've never done before. More nervous about that than I am about the marathon at this stage

Slideways

I did it!

3:35:35 for my very first marathon. Pretty happy but bloody tired tonight. The recovery run tomorrow will be ugly!

jake1970

Slideways wrote: »

I did it!

3:35:35 for my very first marathon. Pretty happy but bloody tired tonight. The recovery run tomorrow will be ugly!

Congrats on an excellent debut marathon.
I hope you are joking about the recovery run, rest up and recover well.

Slideways

Cheers for that.

I did try a run but was just too sore. Took to the bike instead and it freed the legs out a nice bit.

Will give the running a rest for a few more days

aquinn

Try and go for a swim instead, definitely no running.

Some debut, well done. What marathon?

Slideways

Perth City, organised by the West Australian Marathon Club.

Really flat course and we got a good day for it

Slideways

Back at this afternoon.

6km in 26:29. Happy with that

Slideways

Wednesday I went for a run, no distance or destination in mind. Felt good at the start so said I would push on.

16km in 1:13:20 which is would have seen me beat my HM record if I had kept going.

Been having a niggle in my right leg for some time, hamstring tightness brought on by a tendon in the groin according to my physio so took a few days off.

I had paid for an entry to a 10k Race on Sunday so went to it having serious questions in my head regarding the wonky leg.
Well the excitement of the race and the determination to beat the mrs who wasnt far behind me saw me smash both my 5 and 10km pb. 5k ticked up in 19:26, a 1:30 deduction and 10 in 40:10 which is very nearly 3 mins quicker. I believe i might have snuck under the 40 had the course not being 300m short and I had to get passed the finish line and keep going. There was no way I was going to miss out on the 10k PB after coming that far!

Slideways

Running has been very sporadic of late.

Hernia was eventually diagnosed and had surgery 3.5 weeks ago. Been doing the occasional short run but its hampering my recovery so should knock that on the head.