So my training has been going pretty well... I think... I am happy with the work I have been putting in. The only thing I wish I could get in are double runs but that involves me getting up at 515am and I am not about to do that. So until I work on my schedule a bit I will be doing singles for a while. Other than that minor detail I feel great, I am running relaxed and smooth and I am looking forward to May 18th, Huntly Half Marathon. So enough BS here is my Rlog for the last two weeks with a run highlighted.
Monday April 21st: 8 miles and 6xstrides
Tuesday April 22nd: Fartlek 10x2min w/1 min. Rain and heavy wind. First two were sketchy but got in a rythem for the rest. Kept solid pace during the 1min rest. (11)
Wednesday April 23rd: 9 miles real heavy throughout the whole run.
Thursday April 24th: 9 miles really hilly run from the Joy's. Heavy at the start of the run but felt better as the run went on.
Firday April 25th: 8 miles, another rainy day, up early for ANZAC Day, a very long day.
Saturday April 26th: 8 miles windy and rainy.
Sunday April 27th: Race simulation run. 2 mile warm up 7 miles at goal race pace and 4 mile cool down. Ran all miles within seconds of eachother, and averaged 532 pace for the 7 miles. And you guessed it Heavy Rain and Wind! (13)
Week Total 65 miles
Monday April 28th: 9 miles sore at the start of the run, but got better as the run went along.
Tuesday April 29th: 14 miles, Auckland Domain, hilly took it nice and easy.
Wednesday April 30th: 10 miles, 6 miles into the run i did 9x 30 seconds w/ 1 min rest. Then just ran out the remainder of the run. Trying to stick to a workout every third or fourth day. This loosened the legs up.
Thursday May 1st: 8 miles w/ 4xstrides feeling really good.
Firday May 2nd: 4x2miles w/ 4 min rest. 3 mile warm up and 3 mile cool down. On the Orewa Loop. 10:36, 10:26, 10:19, 10:19, on the second two mile of the third rep is when I started to feel some discomfort and at the start of the fourth was the only one that I felt heavy at. All in all a great workout, feel real good and am looking forward to the race in two weeks.
Saturday May 3rd: Easy 8 miles felt real heavy at the start of run then the last 10 minutes the legs started to come to life.
Sunday May 4th: 14 miles Okura Trails felt good and it got better as the run went along.
Week Total 78 miles
For those that are counting I ran 296 miles for the month of april, just under 10 miles per day, this month the goal is averaging over 10 miles a day. So far off to a good start. O and for the highlighted run.
It is my 9 mile loop from the Joy's
It starts off heading downhill down Burne Road towrds Horseshoe Bush Road. You hang a left on HSB Rd and continue on that towards SH-17. This part of the run is rolling hills thorugh the scenic country side of Dairy Flat. You reach SH-17 about 4 miles into the run. You hang another left and head towards Kahikatea Rd. Turn Left onto that road and head for Austin Rd. Austin Rd is 6 miles into the run. The fun is just beginning. The first thing you encounter on Austin Rd. is a hill that is pratically vertical and is over 300 meters long. It sucks... then you continue along Austin Rd over some rolling hills until you arrive back at HSB Rd. You turn Right towards Burne Rd, then Left and you start your 1k climb back uphill towards the Joy House. It is a challenging but fun and scenic run through Dairy Flat. I dont do it much because it is so hilly but I will admit that it is a nice run.
I will take this time out to talk running. I want to say that I am impressed with the way you boys ran at the Long Island Half Marathon. It made me proud to be running for the team. I am a little disappointed that Hopkins lost to Diaz by ONE SECOND, Come on Hopkins your sweet beard didnt get the lean? All jokes aside great job.
A note to Kev Beach, a little birdie not named Q, told me that you are still talking trash about how you own me at Madden, that fact is true but the other fact is that I let you win because it was your house. No just kidding I dont let anyone just win they have to earn it. I see you are running well, but you lost to Dejan. Come on!
And for all those that are curious the Kim Smith 10k is a huge deal here. It is all over the news, on every radio station. She is the headline sport story of the day. As a performance of that magnitude should be. I must say that Shalene's run was good, but I can almost guarantee that she is not getting the publicity that Kim Smith is getting. Kim took 45 seconds off her previous NZ National Record with that run. Great run by both ladies!
1 comment:
I'm a posting machine today...
There was some controversy with the Hopkins-Diaz finish. Hopkins couldn't make it all the way to the front row in the start and his 'chip time' beat Diaz by 1 second, but his 'gun time' lost to Diaz by 1 second. We're holding the Hop up as the official 2nd place finisher (although no disrespect to Diaz who doubled with the 5k the day before).
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