..whew big weekend of running

okay 21km for normal runners it is NOT a big weekend but for the just returnng (aka soft jojo), it is a big weekend

friday night's multitude of wines probs didnt help but................................
brisbane ranges ont he saturday. the run was SHITE...well know thats not true, i was SHITE...too many hills and i still cant push off the right foot so the stupid leftie had to do all the walk-way beihnd everyone else.
anyway got through a miserable 9kms and yes the achilles was a bit sore at the end

and then today 12.5km at the you-ies in as flat a section as we could find and umm the achilles still felt it. water tomorrow will be the plan. no running wed just sets on tues /thurs before the 15km(egad) race next saturday
50kms last week and should be the same this week

now writing reports and being grumpy...lol.. havent done enogh this morning(probs because i went out to brekky and shopping) oh well now i must get back to it

..coolies

.alright ewen -time to get out your uncanny time predictor for my 10km

a faster and tough rep session tonight. it was going to be 9x400 with 200 floats but stu relented...woohoo
here are hte sets (they may be confuse din order but pretty right-i dont have a lap timer)

400(90s) ,shuffle, 400(92s), shuffle, 400(90s)
then stu said we could do two efforts one float and a standing recovery
400(90s)shuffle,400 (92s) standing recovery
400(88) walk 20m then shuffle,400(92)
400(90), walk then shuffle, 88

so another good session. and it wasnt ridiculously hard either. i was working hrd but i actually felt like i was kinda in a good zone

felt good to run in a pack again. AND whilst my achilles is a little sore, its BECAUSE i was able to push off-just a teensy bit... wooho
im pretty much BACK!!!!!!!!!!!!!!!!!!!!!!!!! roll on the racing. i my still pb some races after all. i am defintely FASTER than last year, once the endurance happens i am THERE!!!!

..another good training session

..achilles starting to feel better.the dry needling definitely helped. still quite tender during running today, but ohhhhhh so close to being able to actually push off-there was some slight push off today.
trained REALLY well today
proposed set 600,800,1k,1k,800,600 with 90-2min standing recovery...bit of a breeze though

600 2:21 so 3:55min/km pace
800 3:08 so 3:55 pace
1km 4:02
1km 4:05
800 3:13 so 4:01 min/km
600 2:20 so 3:53 pace man this last one felt fast i was about 4 metres off the pace but kne i needed the windbreak so i suck it up and tacked back on. Felt generally pretty good(apart from the first rep where i was 3seconds behind the pack(they went out fast)
getting my fitness back! not anywhere near as far behind as i thought i would be.

tired..marking exams and writing reports...eyes are googly googly
icing the achilles now.very happy with tonights reps

woohoo 20kms in the bank this weekend

2 weeks in a row hat i got 20kms in the bank!!!!!!!!!!!!!!!!!!!!!

ummm it was a LOT easier this week NOT racing 10kms!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!(are you happy with that many !!!!! ewen!!!!)

anyway 11.2kms this morning at the rather chilly you yangs. the chilles was OK not great but okay, better than i expected fter some hills yesterday though(icing now)
took a while to warm up then it was okay
11.2km @ 5.33min.kms. no worries about the pace that is definitely my long run pace, any faster and im getting into the non long run zone
according to mcmillans calcualtor (based on 45 min runner for 10kms)(http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
my long runs should be between 5.20-5.57
easy runs 5.20 -5.39
recovery jogs 5:57 to 6:16

for the faster runs

Steady-State Runs 4:45 to 4:53
Tempo Runs 4:33 to 4:45
Tempo Intervals 4:30 to 4:39

anyway, it seems i do my stuff within the time ranges(except my recovery runs are too fast)wow-never thought that was possible

so a 10km showdown at Gold coast eh?

...lol
over the track season, ewen and i have jousted over the 800/1500 and now it appears we are running the 10km at gold coast. so it must be a 10km showdon then!!!!!!!!!!!!!!! lol- this is definitely more in keeping with ewewns forte than mine, i must admit, but hey any race within a race makes me happy
so ewen, what time will i need to beat then? hehe, cant help it , im a competitive little lassie.

now Andrew, i buy my running shoes and accessories at www.wiggle.co.uk ... super cheap and very good(just make sure you remember it is UK sizing. spend over 85 nd shipping is free.woohoo(i havent ever paid for shipping)
my compression socks were about $20 per pair AWESOME
i have 1 pair of fluoro white asics(stu calls them skin coloured.. and i bought some black ones that are BRAND "craft' they seem pretty good too. so yes three pairs.
i forgot mine today, and ALSO stu had taken the key so i was unable to get my back brace d'oh. lucky it was just a run without any tempo.
anyway 9km run today approx 5.37min/kms -couple hills which tested the achilles. it just shows though that even the FAST people run slowly at times. bel who runs 38mins for 10kms, was more than happy to sit at 5.30-5.40 pace(she did go off for a bit of tempo, but a LOT of her long runs are at that pace too)
it was great. i felt like id been running 5mins and looked down and we had done 3kms already.woohoo
went to a coaching workshop today with richard huggins(coach of a number of very good athletes) and learnt some very interesting things. .saw a friend who i race aginst(sigh, she's so much skinnier than me-i really do need to diet(im sure i would run faster!!!!!!!!!!!!) YES,i do okay for a fatty boombah, but obviously i could do better

oh i have at least started doing planks. 3 times this week.
3x30s plank first time
2 days later 3x45s
2 days later 3x45s
sore abs after the first time and lots of shaking..hehe

anyway 60-70mins tomorrow.woohoo. and yes the achilles was a little tender today. no hils tomorrow(well as few hills as you can get in hte you yangs anyway

..bit sore but trained well

after training yesterday (6kms@5:14min/km) today was to be the first time to run three consecutive days since ummmmmmmm early march
and yeah i was a bit sore at the start. had to stretch MANY times in the warm up(and the legs felt a bit tired in the quads-no surprise -everytime ive been training lately, its been after a days rest
did the strides etc but wasnt sure how i would go
planned set 6x600 with 200 float(shuffle) in between, supposedly with no break at all

stu wanted me to do about 4min/kms so 96s per lap or 2.24 per 600
reps
2.25 float
2.26 float
2.22 walk then float (started having tummy issues)
2.20 -had to go to the toilet(no choice!!!!) slight standing stop then walk over
1.57-joined them at the 100 so a 500 comparable to a 2.22ish walk then jog
2.25- was bit fatigued in the last

then 4 lap cool down so approx 7.5kms tonight.

so a good set. i feel like im at least as fast as last year, just dont have quite the endurance yet

oh did i mention, im flying up to gold coast to run hte 10km :) yay

..a good hard training session

okey dokey...not too far behind where i should be but OMG my legs yesterday were LEGS OF DEATH
i was so shonky walking downstairs it was incredible! it felt like i had done like a million squats! yep sore either side of the quad

anyway tonights rep set
proposed 1200,1km,800,600,400
i knew during the first rep that this was too much for me after a 10km race on sat plus 8kms on sunday so i altered it to 1km,800,800,600,faster 400
1km 4.06
800 3.16 (4:05min/km pace)
800 3.17 (4:06 min/km pace)
600\ missed the time but it was approx 4min/kms
400 -84 seconds

90s recoveries(except probs 45 secs more on the cut down sections)

trained solidly, achilles was sore after the 400 though(got a bit carried away)

did 4 and a bit lap cool down so probs about 7km in total