30/1/12
Afternoon session.
Wetlands P2P track 41:46 (10.6km) easy pace.
Tuesday, January 31, 2012
Koala Park
30/1/12
Mourning session.
28:30 easy pace at Koala park.
Did 9am pump, then into the pool for a session/recovery work. Good fun.
Mourning session.
28:30 easy pace at Koala park.
Did 9am pump, then into the pool for a session/recovery work. Good fun.
Monday, January 30, 2012
Orchid
29/1/12
Sunday long run.
I was feeling pretty tired so decided to do the Orchid and just run and enjoy it, also thought Id start at 9 and do it without water to see how Id handle it. Got to half way in 70:15, didn't really suffer for water till the roundabout and thats only 25~minutes from the finish so all good. Ran 2:12:49.
Sunday long run.
I was feeling pretty tired so decided to do the Orchid and just run and enjoy it, also thought Id start at 9 and do it without water to see how Id handle it. Got to half way in 70:15, didn't really suffer for water till the roundabout and thats only 25~minutes from the finish so all good. Ran 2:12:49.
Sunday, January 29, 2012
Castle Run+
28/1/12
Castle run plus a bit extra. Turned at 25 minutes and got back in 49:38. Pace was moving along well as I got to around where I turned on Monday at 30 minutes.
Castle run plus a bit extra. Turned at 25 minutes and got back in 49:38. Pace was moving along well as I got to around where I turned on Monday at 30 minutes.
Saturday, January 28, 2012
Friday, January 27, 2012
Rest Day
26/1/12
Rest day, but to be honest I tried to go to the gym for 6:30 pump but it was closed, so I drove there for nothing...lol
Rest day, but to be honest I tried to go to the gym for 6:30 pump but it was closed, so I drove there for nothing...lol
Thursday, January 26, 2012
San Remo AFL
25/1/12
Afternoon session.
7 minutes warm up. 30 minutes fartlek (1:30 on, 1:30 off). 7 minutes warm down.
Afternoon session.
7 minutes warm up. 30 minutes fartlek (1:30 on, 1:30 off). 7 minutes warm down.
Wednesday, January 25, 2012
Tuesday, January 24, 2012
Castle run+
23/1/12
Mourning session.
Castle run plus a bit further. Turned at 30 minutes, finished in 58:24. Easy pace. Did 9am pump then went into the pool.
Mourning session.
Castle run plus a bit further. Turned at 30 minutes, finished in 58:24. Easy pace. Did 9am pump then went into the pool.
Monday, January 23, 2012
Entrance pathway
22/1/12
Sunday long run.
Josh bought a bike and wanted to ride with me while I ran so I had to pick a place that was easy to ride. Went over to North Entrance and parked at that fishing wharf.
Ran out for 1 hour, turned near westfield. and cruised back in 56 minutes. So 1:56 total.
Sunday long run.
Josh bought a bike and wanted to ride with me while I ran so I had to pick a place that was easy to ride. Went over to North Entrance and parked at that fishing wharf.
Ran out for 1 hour, turned near westfield. and cruised back in 56 minutes. So 1:56 total.
Sunday, January 22, 2012
Warnervale Tempo
21/1/12
Afternoon session.
Session planned was 30 minute tempo. I planned it out as 20 minutes for 5km then try and run the last 3km in 10 minutes. First km was 3:51. I missed the 2km mark but the 3km was 11:09. 4km was 14:40, so thats a 3:31-km. Next was the 5km and hit that in 18:12, 3:32-km. So this was the start of the real session and the pace picked up good. I started the 3km watch and ran the first km in 3:15. 2km mark was 6:32, 3:17-km. Finished off the run in 9:46, 3:14-km. Total time 27:58 for 8km. 2km warm down. Im so happy with this run, it was the best ever. Despite being heaps sore and tired, I left the track feeling the best Ive ever felt, wish i could jump forward 6 months to see what Ill be running. So hanging to get into my 2 hours tomorrow!!
Afternoon session.
Session planned was 30 minute tempo. I planned it out as 20 minutes for 5km then try and run the last 3km in 10 minutes. First km was 3:51. I missed the 2km mark but the 3km was 11:09. 4km was 14:40, so thats a 3:31-km. Next was the 5km and hit that in 18:12, 3:32-km. So this was the start of the real session and the pace picked up good. I started the 3km watch and ran the first km in 3:15. 2km mark was 6:32, 3:17-km. Finished off the run in 9:46, 3:14-km. Total time 27:58 for 8km. 2km warm down. Im so happy with this run, it was the best ever. Despite being heaps sore and tired, I left the track feeling the best Ive ever felt, wish i could jump forward 6 months to see what Ill be running. So hanging to get into my 2 hours tomorrow!!
Mingara 3000m
21/1/12
Mourning session.
Greg was taking James over to Mingara so figured Id go with them and ask Jono if I could run the 3k otherwise Id just run 40 minutes on hanson's. Got the okay to run, so did 4 laps of the track warm up (1600m) drills and 3x100m strides. James went out quick, which was a shock cause he said he wanted to run the first km in 3:10 but did 2:57. Pretty much straight away I knew it wasn't gonna be sub 9 I was feeling heaps sluggish in the first km . James ended up dropping out at the 1500m. Ended up running 9:07. Ran hansons plus 4 laps outside of the track warm down.
So thats 9:04, 9:10, 9:05 and 9:07. Surely the sub 9 is coming soon.
Mourning session.
Greg was taking James over to Mingara so figured Id go with them and ask Jono if I could run the 3k otherwise Id just run 40 minutes on hanson's. Got the okay to run, so did 4 laps of the track warm up (1600m) drills and 3x100m strides. James went out quick, which was a shock cause he said he wanted to run the first km in 3:10 but did 2:57. Pretty much straight away I knew it wasn't gonna be sub 9 I was feeling heaps sluggish in the first km . James ended up dropping out at the 1500m. Ended up running 9:07. Ran hansons plus 4 laps outside of the track warm down.
So thats 9:04, 9:10, 9:05 and 9:07. Surely the sub 9 is coming soon.
Saturday, January 21, 2012
Friday, January 20, 2012
Mingara
19/1/12
Afternoon session.
2km warm up (5laps) drills and 4x100m strides. Session was 12x500m reps. First 8 I had 300m recovery, last 4 I cut across the oval from the 1500m start, so roughly 150m recovery. Session times were 1:25, 1:23, 1:24, 1:25, 1:24, 1:25, 1:25, 1:27, 1:26, 1:26, 1:27 and 1:26. Hanson's road warm down (24minutes). Finished up the evening with Pump.
Afternoon session.
2km warm up (5laps) drills and 4x100m strides. Session was 12x500m reps. First 8 I had 300m recovery, last 4 I cut across the oval from the 1500m start, so roughly 150m recovery. Session times were 1:25, 1:23, 1:24, 1:25, 1:24, 1:25, 1:25, 1:27, 1:26, 1:26, 1:27 and 1:26. Hanson's road warm down (24minutes). Finished up the evening with Pump.
Wetlands
19/1/12
Mourning session.
Wetlands 6km course, 24:42. Fire damage isn't that bad, which is good.
Mourning session.
Wetlands 6km course, 24:42. Fire damage isn't that bad, which is good.
Thursday, January 19, 2012
San Remo
18/1/12
Afternoon session.
Threshold run. Again I used the San Remo 8km track. I like the way it varys its ups and downs, plus being a out and back any rewarding downhills punish you on the return. Made it to the 6km mark in 19:53 and jogged the last 2kms as a warm down (9:30). Spot on half marathon goal pace when I'm running tired. The consistent, relentless training is working.
Afternoon session.
Threshold run. Again I used the San Remo 8km track. I like the way it varys its ups and downs, plus being a out and back any rewarding downhills punish you on the return. Made it to the 6km mark in 19:53 and jogged the last 2kms as a warm down (9:30). Spot on half marathon goal pace when I'm running tired. The consistent, relentless training is working.
San Remo
18/1/12
Mourning sesson.
Used the San Remo 8k track to run. I ran out for 15 minutes, got to about 3.5km and turned. Finished up in 29:47.
Mourning sesson.
Used the San Remo 8k track to run. I ran out for 15 minutes, got to about 3.5km and turned. Finished up in 29:47.
Wednesday, January 18, 2012
Adcock park
17/1/12
Afternoon session.
35 minutes warm up. 4x100m strides, drills. 3x2km reps. 18 minutes warm down.
I knew in the warm up it was going to be a hard session. The first one was 6:08 but I had to push to run, from then on it was all over and I was doomed. The session was ment to be 4-5 and I wanted 5 but nevermind its better to run bad in training then a race.
Afternoon session.
35 minutes warm up. 4x100m strides, drills. 3x2km reps. 18 minutes warm down.
I knew in the warm up it was going to be a hard session. The first one was 6:08 but I had to push to run, from then on it was all over and I was doomed. The session was ment to be 4-5 and I wanted 5 but nevermind its better to run bad in training then a race.
San Remo 8k
17/1/12
Mourning session.
San Remo 8km 28:15. Halfway 14 flat, so pretty stable pace, especially with the return being up hill. Tonights session is gonna be so hard! haha.
Mourning session.
San Remo 8km 28:15. Halfway 14 flat, so pretty stable pace, especially with the return being up hill. Tonights session is gonna be so hard! haha.
Tuesday, January 17, 2012
Mona Fartlek
16/1/12
Afternoon sesson.
San Remo AFL oval. 6 minutes warm up, drills, 20 minutes mona fartlek and 15 minutes warm down.
Afternoon sesson.
San Remo AFL oval. 6 minutes warm up, drills, 20 minutes mona fartlek and 15 minutes warm down.
Monday, January 16, 2012
Red Gums
15/1/12
Sunday long run.
Didn't go to bed till 3am Saturday night, but it was so worth it. When I woke I didn't feel like driving to Palmdale, so went to the Red Gums instead.
1km warm up. 3 laps in the Red Gums 1:26:30. 1km warm down. Went back in the afternoon with Mitchell to do one lap, got to the lake in 17:01 running with him and then smashed the pace, got back in 10:46 which is a massive PB from the lake which is also disapointing, you can't PB the day after a race. My former best was 11:20. With this time its possible to run the track in 23:32, that would be a dream.
Sunday long run.
Didn't go to bed till 3am Saturday night, but it was so worth it. When I woke I didn't feel like driving to Palmdale, so went to the Red Gums instead.
1km warm up. 3 laps in the Red Gums 1:26:30. 1km warm down. Went back in the afternoon with Mitchell to do one lap, got to the lake in 17:01 running with him and then smashed the pace, got back in 10:46 which is a massive PB from the lake which is also disapointing, you can't PB the day after a race. My former best was 11:20. With this time its possible to run the track in 23:32, that would be a dream.
Sunday, January 15, 2012
State 5000m
14/1/12
Race.
20 minutes warm up. So the plan was to no matter how fast they ran sit 2nd, I was hoping to run around 8:55 first 3km. Things didn't turn out that way. Sitting 2nd turned out to be a massive mistake. The first km split was 3:10? and when I went through the 3km and saw 9:21 (Jono got 9:23) It was all over and in my mind I was like I don't wanna play anymore. So ended up running 15:49....not good but whatever. Finished up with 21 minutes warm down.
1st track 5km.
Race.
20 minutes warm up. So the plan was to no matter how fast they ran sit 2nd, I was hoping to run around 8:55 first 3km. Things didn't turn out that way. Sitting 2nd turned out to be a massive mistake. The first km split was 3:10? and when I went through the 3km and saw 9:21 (Jono got 9:23) It was all over and in my mind I was like I don't wanna play anymore. So ended up running 15:49....not good but whatever. Finished up with 21 minutes warm down.
1st track 5km.
Saturday, January 14, 2012
Stretching
13/1/12
Stretching at Jono's house. State 5000m tomorrow, so hoping I run well, Ive got the fitness and pace just worried bout my leg being lame. Can only try my best tho...
Stretching at Jono's house. State 5000m tomorrow, so hoping I run well, Ive got the fitness and pace just worried bout my leg being lame. Can only try my best tho...
Friday, January 13, 2012
Speed session
12/1/12
Afternoon session.
Speed session at Adcock park. 25 minutes warm up (the warm up was short because I got stuck in traffic caused by a car accident) 10x200m reps with 200m float, 2x100m sprints. Warm down was 3 laps of the path in 17:19, the first lap was jogged, missed the split for the 2nd but the last was 5:19. Fair session. Missed the mourning session only because my right leg has been sore and didnt wanna push it.
Afternoon session.
Speed session at Adcock park. 25 minutes warm up (the warm up was short because I got stuck in traffic caused by a car accident) 10x200m reps with 200m float, 2x100m sprints. Warm down was 3 laps of the path in 17:19, the first lap was jogged, missed the split for the 2nd but the last was 5:19. Fair session. Missed the mourning session only because my right leg has been sore and didnt wanna push it.
Thursday, January 12, 2012
Gosford pool session and run
11/1/12
Afternoon session.
Pool session with Jono then a 30:30 minute run around Adcock park.
Came home to discover the Wetlands is burning, awesome... I ran there this mourning and it was perfect. Wont be able to go there for a while... I regret not making my last run there fast.
Afternoon session.
Pool session with Jono then a 30:30 minute run around Adcock park.
Came home to discover the Wetlands is burning, awesome... I ran there this mourning and it was perfect. Wont be able to go there for a while... I regret not making my last run there fast.
Wednesday, January 11, 2012
Adcock Park
10/1/12
Afternoon session.
45 minutes warm up. First 35 minutes was easy, the last 10 minutes was near max pace. Was pretty dead when I finished that, had to sit down so that was awesome. Session consisted of drills, 4x100m strides, 8x400m reps with 200m jog followed by 4x100m sprints. Finished up with 2 laps of the path at very solid pace then 2 laps easy.
Afternoon session.
45 minutes warm up. First 35 minutes was easy, the last 10 minutes was near max pace. Was pretty dead when I finished that, had to sit down so that was awesome. Session consisted of drills, 4x100m strides, 8x400m reps with 200m jog followed by 4x100m sprints. Finished up with 2 laps of the path at very solid pace then 2 laps easy.
Tuesday, January 10, 2012
San Remo AFL
9/1/12
Afternoon session.
Ran down to the AFL oval, then done laps. Solid pace held during the whole session. Total time 32:18.
Afternoon session.
Ran down to the AFL oval, then done laps. Solid pace held during the whole session. Total time 32:18.
Wetlands
9/1/12
Mourning session.
Budgewoi Wetlands, gate to gate x 2 laps (9.3kms). 37:14. Continued on to make up 40 minutes. Easy pace.
9am Pump class.
Mourning session.
Budgewoi Wetlands, gate to gate x 2 laps (9.3kms). 37:14. Continued on to make up 40 minutes. Easy pace.
9am Pump class.
Monday, January 9, 2012
Orchid
8/1/12
Sunday long run.
Orchids at Palmdale. 2:10:14. This wasn't planned but I was sick of always running 60 minutes out and coming back in 50 minutes something messing up my 2 hour run. So decided to head out for 70 minutes, which landed me at the orchard turn around. Came back in 60:14 so a nice negative split. This run is getting to be very easy.
Sunday long run.
Orchids at Palmdale. 2:10:14. This wasn't planned but I was sick of always running 60 minutes out and coming back in 50 minutes something messing up my 2 hour run. So decided to head out for 70 minutes, which landed me at the orchard turn around. Came back in 60:14 so a nice negative split. This run is getting to be very easy.
Sunday, January 8, 2012
Red Gums
7/1/12
Afternoon session.
Red Gums, 1km warm up. 2 laps 52:02. Pace was consistent, first lap being 26 flat. 1km warm down.
Afternoon session.
Red Gums, 1km warm up. 2 laps 52:02. Pace was consistent, first lap being 26 flat. 1km warm down.
San Remo 8km
7/1/12
Mourning session.
San Remo 8km out and back. Threshold run. Didn't bother with a warm up, couldn't be bothered so I just added the warm up into the run. Ran 26:36 followed by 8 minute warm down.
Mourning session.
San Remo 8km out and back. Threshold run. Didn't bother with a warm up, couldn't be bothered so I just added the warm up into the run. Ran 26:36 followed by 8 minute warm down.
Saturday, January 7, 2012
Friday, January 6, 2012
San Remo 8km
5/1/12
Afternoon session.
San Remo path 8km, out and back. Felt good and just ran with it. 28:15. Might do next weeks speed session in the afternoon.
6:30pm Pump class.
Afternoon session.
San Remo path 8km, out and back. Felt good and just ran with it. 28:15. Might do next weeks speed session in the afternoon.
6:30pm Pump class.
Track Session
5/01/12
Mourning session.
Session was 8-10 600m reps. But right from the warm up I didn't feel like running so I knew this was gonna be a nightmare session. So 2km warm up, drills and strides. Done only eight, first five had around 1minute recovery and the last three I dropped it to 2 minutes. Times were 1:45-1:49. Considering my half goal pace is about 1:59 thats alright. Finished up with 2km warm down. Training was done at Warnervale Athletics track.
Mourning session.
Session was 8-10 600m reps. But right from the warm up I didn't feel like running so I knew this was gonna be a nightmare session. So 2km warm up, drills and strides. Done only eight, first five had around 1minute recovery and the last three I dropped it to 2 minutes. Times were 1:45-1:49. Considering my half goal pace is about 1:59 thats alright. Finished up with 2km warm down. Training was done at Warnervale Athletics track.
Thursday, January 5, 2012
Fartlek
04/01/12
Mourning session.
8 minute warm up and drills. 1:30on / 1:30 off fartlek for 30minutes. At San Remo AFL oval. 28minute warm down. Felt good and had fun. The oval was great, really soft wth no holes. I will be running here more often.
Mourning session.
8 minute warm up and drills. 1:30on / 1:30 off fartlek for 30minutes. At San Remo AFL oval. 28minute warm down. Felt good and had fun. The oval was great, really soft wth no holes. I will be running here more often.
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