Speed

Well coming down to crunch time 12 weeks till the big race and it’s time to do some serious speed training. Went out last night and did a 1K warm up and then attempted to run 2K in under 12 minutes pulled up at the end and had run 2.12 in 13:08 so all in all not to bad for my first attempt and putting some speed into these legs of mine. Averaged of 6:11 a K my fastest time so far and left good in the 1K cool down was buggered but still felt I had a little left which was a good feeling. Really starting to enjoy the challenge of the training was a little down last week with the whole running alone but things are starting to pick up again so hopefully am in for another good period of strong happy running.


5K PB: 34.49
10K PB: 1.21.13

Last Run: 2.12
Week: 9.82
Month: 40.36
Year: 289.75

Top Run

Ran to my Parents house yesterday was suppose to be a 10K run but as it is only 4K to my parents house tried to run the long way around but I still got there in 6K. Ran around the streets near my parent’s house for a bit but got bored so decided to end it at 8K. Really starting to struggle to find longer run routes if I’m running from point A to B I find it really easy to complete the run but if running in a circle I find it really hard. I find it difficult to retrace my steps I think I might need to get in the car and do a few drives around the area and try and find so good long distance runs. Other than that I felt good and strong in the run and am really starting to notice that it’s getting easier to complete the runs and I’m not as tired as I was so will need to lift the intensity of the runs got to push those thresholds. Ran 7.7K in 59:09 and finished with a 500 meter sprint my longest so far.

5K PB: 34.49
10K PB: 1.21.13

Last Run: 7.70
Week: 7.70
Month: 38.24
Year: 287.63

10K

10K will I have done it and let me tell you it feels amazing well now anyway. Really didn’t feel that good just after the run but have been on happy ever since and really my legs don’t hurt today so must be doing something right. Haven’t blogged for a while have been doing my assignment for my course so have let a few runs slip by without a blog but think I will just have to leave it of as I can’t remember what I missed out on. Having trouble thinking past the fact that I ran 10K last night finished in 81 minutes and 13 seconds, just over 8 minutes a K but still very happy and looking forward to beating that time next Sunday. Only 14 weeks till my race with Ray so I have one of my friends from Church who is a personnel trainer writing me a program for the 12 weeks before the race the focus will be on speed as I have been building a base for the past 5 months but it is now time to get some speed into these legs of mine.

5K PB: 34.49
10K PB: 1.21.13

Last Run: 10.00
Week: 10.00
Month: 27.82
Year: 277.21

Going Well

Wow time for some catch up firstly will finish of last week.

Last Wednesday once again ran to Weight Watches (which by the way has been going great have lost weight for 6 weeks straight) was a nice easy run but after my stupid move on Tuesday was really felling it in the legs. What followed was not good first I missed my Friday speed session as I had to drive my wife to work and then missed out in the evening as well. Then came Sunday was all ready for a run but stuff just got in the way. Was not my best weekend but didn’t end up running again until Tuesday.

Had 4K on my program on Tuesday but as I missed my Sunday run decided to do 7K instead was a awesome run in the end as I was well rested I ended up doing 7K in under 52 minutes over a 3 minute PB from my last time. Really starting to appreciate the need for a warm up it takes me about 2K to really start running well. All in all was very happy fir my run and managed to finish a lot strong then my previous 7K.

Last night I decided to do 4K had 3 on the program but was still feeling guilty about Sunday planned to do a nice easy pace of 8 minutes per K giving me a finish time of 32 minutes. Did not get out the door until 8:50 as I had a dinner on at 6:30 so didn’t have time before was a really nice time to run and luckily I had given my dinner enough time to settle in my stomach before running. Didn’t push myself at all and ending doing 4K in 28:44 was surprised at my time think it means my easy jogging pace is starting to get faster well hopefully anyway.

Last Run: 4.01
Week: 10.81
Month: 10.81
Year: 260.2