Sunday easy long run

Sunday long run Check out what i'v been up to today.

Another week done

Not much to say this week. Training is going well. Went a bit harder then planned on tue night so I hope that's a good sign.
Last weeks training Mon23Jul-Sun29Jul. TUE 24/7: (w/u 2.2k - stretch - 2x strides) - 5x 1000m @5k pace (4:15) with 2min standing recovery 4:07 4:05 4:06 4:02 4:07. (w/d 1.2k - stretch). THU 26/7: (w/u 400m - stretch) - tempo run out n back ferry to blue arch 11km 54:16 - (w/d 800m - stretch). SAT 28/7: (w/u 1k - stretch) - Sherwood run 3.8k 16:54 - (w/d 1k - stretch). SUN 29/7: Sunday long run 18k 1:47:43 - (stretch)… Total dist including w/u and w/d's 44.5km.
11 Weeks till Maleny Half-marathon.

A late post

Well this post is a week late but atleast it's now done. Had a great run today (sun 22/7) at the Yarrabilba Trail Fest. Did the 13.5k course in just over 1:18. Some walking was done up the big hills. It was much warmer then last year which was a good thing as far as i'm concerned. Looking forward too doing it again next year.
Last weeks training Mon16Jul-Sun 22Jul. TUE 17/7: w/u 1.2k - stretch - 2x strides - 8x 500m @3 k pace (2:05) with 500m recovery 1:58 1:59 2:02 2:09 2:08 2:05 2:08 2:00 - w/d 1.2k - stretch. THU 19/7: w/u 2k - stretch - 4x out n  back over Kurilpa bridge 2.8k - w/d 2k - stretch. SAT 21/7: lazy. will say no more. SUN 22/7: Yarrbilba trail run 13.5k 1:18:07.  Total dist including w/u and w/d's 30.8k
12 Weeks till Maleny Half-marathon.

Toowoomba cancelled so now it's Maleny.

Sad news this week with Toowoomba marathon events cancelled. Thankfully I have found another event to do which is the "Maleny Runfest" at Maleny so I still have a half-mara to look forward to on Oct 14. Maleny Runfest 

Last weeks training. Tue 10/7: w/u1.2k + stretch - Pyramid 500m 2:04  1k 4:32  2k 9:06  1k 4:16  500m 1:58 ( jog recovery 500m 1k 1k 1k ) - w/d 1.7k+ stretch. Thu 12/7: w/u 800m + stretch - Negitive split 3x 3k continues ( 9k ) 44:25 - w/d 800m + stretch.  Sat 14/7: Qld running x/c 6000m 29:35 + 1k w/d. Sun 15/7: To lazy to get out of my warm bed.  Total dist including w/u and w/d's 29km.

13 Weeks till Maleny Half-marathon

 

It's recovery week.

This week was a recovery week after a hard GoldCoast Half. So training was nice and easy.
Last weeks training. Tue 3/7: w/u 1.2k - 3x 1.2k fartlek lap (no rest between laps) - w/d 1.2k + stretches before and after. Thu 5/7: Easy 8.4k run from Intraining shop to Westend via gobetween then return + Stretches after. Sat 7/7: Sherwood run 3.8k 17:55 + 1k w/u and w/d. Sun 8/7: BRRC easy long run 15k 1:23:09.   Total dist including w/u & w/d 35.2k
14 weeks till Toowoomba Half-marathon

A nice run.

Well not really the time I wanted but can't really complain with 1:45:25 in todays GoldCoast Half-marathon. Was hoping to run 2min quicker then that so not far off. Was pretty much on target up till around the 13k mark when my calves started to ask me why we were doing this. Now that that one is out of the way it's time to refocus on the next one so bring on Toowoomba half.
Last weeks training. Not much to see. Tues 26/6: 3x 1k @ race pace (4:54) 4:38 4:51 4:53...
15 weeks to Toowoomba Half-marathon.

Gold Coast week.

Well this is it. It's the final week before the GoldCoast half marathon. I'm looking forward to a good run and although it's not going to be a PB i'm confident it's going to be better then I thought it would be just 3weeks ago. So what is the plan for my run? If all goes well I will start out for the first 3k at 5:05's then drop 5sec a km till km 6 which will be 4:50pace bringing back on target at km 16 (1hr43:30 pace). From there all going well I will pick it up and see what happens. So last weeks training. Tue 19/6: 3x power k's 3:50 4:01 3:46. Thu 21/6: Tempo 5km @ halfmara pace followed by a 3kmtt @ 90% 12:52. Sat 23/6: 6000m cross-country 28:48 (Go Intraining). Sun 24/6: Final long run 11.6km 1:07:53...…. Final week till GoldCoast and 16weeks till Toowoomba.

2 Weeks to go.

Had a good week of training this week. It started on Tues 12/6: 6x 800m targeting (3:35's) 3:24 3:36 3:34 3:26 3:27 3:33 so it was a bit up and down needs a bit of work. Thurs 14/6: Tempo run's (by time 18min + 3x 10min @ halfmara pace) Aprox dist for each 18min 3.7k and the 3x10min 2.3k . Sat 16/6: Qld cross-country relay 3x3k I did 13:16 for my leg of  the relay. Great course at Nudgee College. Mostly flat with a bit of a rise for a few hundred meters. Sun 17/6: A predictor 10k run today at BRRC ran it in 45:14 making it my fastest for a couple of year. Very happy with the time. So with that said it's now 2Weeks to GoldCoast and 17Weeks to Toowoomba Half-Marathons.

Welcome to my training diary.

This is not my first attempt at a training diary. But hopefully it's longer lasting then those I have started in the past. It is mostly for my own benefit but hopefully there will be people out there interested in reading it once in awhile. I will attempt to keep it up to date on a weekly basis with what training I have done and also race results. At least until the Toowoomba Half-marathon in October. So that brings me too last weeks training with. Tuesday 5/6: It was speedwork. 3x2k with the first 500m hard and the last 1500m @ halfmara pace. Timing only the 1500m my times were 6:50 6:59 and 7:09. (my target time was 7:28 so I was a bit to fast). Thursday 7/6: I ran a 12.5k tempo run tonight in 1:00:25 the run was from Milton ferry-Goodwill-K/point-Storybridge-City-Gardens-Milton ferry. Saturday 9/6: It was a 6km cross-country in 30:20 at Sherwood which was on a nice and hilly 2k loop. Sunday 10/6: today was meant to be a long 20k run but laziness got the better of me hence the reason for starting this diary.This weeks total distance less warm up and warm downs 24.5km        It's now 3weeks till GoldCoast and 18weeks till Toowoomba Half-marathons. PS: Please forgive me for a lack of @blah and #blahs.