3K TT and a Big Hill Rep.

SATURDAY 3/12/05, 9.30AM, 9K, WEEK TO DATE 53.5K, 6 HOURS SLEEP

Down to the Bay for a 3K TT. Wearing the Frees, I ran clockwise to the zero CR marker outside Drummoyne Rower's as warmup, then set off for the 3K marker at the corner of Timbrell Drive and the Citywest Link. I had vague hopes of averaging 4min/km and doing 12 minutes flat, given I usually do this session in the 11.30s...

... and struggled to finish in 12.41, or 4.14min/km. Ran home as warm down. Pacing seemed consistent- I missed the 1K marker, but it would have been about 4.10, and the 2K was in 8.28.

At least it's done.

Saw Fats out there, coming the other way.

SUNDAY 4/12/05, 4PM, 16K, WEEKLY TOTAL 71.5K, 7 HOURS SLEEP

Felt pretty tired today after a gruelling drive the night before, where we had only gotten in at 2am.

We were originally going to Barrington Tops this weekend, but changed plans, so I ended up running from the Queen Victoria Hospital on Kings Tableland Rd, Wentworth Falls. From there the Kedumba Walls Firetrail curves into the Jamison Valley, dropping 650 vertical metres over 8K. When I was training for Leadville I sometimes did 3 round trips of this hill as a long run- 48K with close to 2000 metres of ascent and of descent, with no walking allowed! My goals were more modest today- I just did one rep to see where things were at, and to get soem belated long climbing in my legs.

I reached the bottom of the hill (Jamison Creek) in 40.43, and the return trip took 1.06.18, total time 1.47.01. On the return leg I reached the Kedumba turnoff in 30.55 and the top gate in 59.38.

My reps of this hill for Leadville usually took about 1.05 to 1.08, so 1.06 was all right (although only one rep compared to three). The fastest I ever did this hill was 1.01, a solo rep a couple of years ago.

L:egs feel all right today (Monday)- no pounding soreness from the downhill. I wore Skins on this run- that might be the reason....

Intervals.

THURSDAY 1/12/05, 12PM, 8.5K, WEEK TO DATE 44.5K, 6 HOURS SLEEP

Ran down to Rotary Field for 8 x 400 w/50 second jog recovery- normally I'd run to Dunbar Field for these, but not today. Epping Rd was a construction site which required some negotation, but I got there. Legs were trashed at the start, but got better on the run down- about 17 minutes, in the Frees.

Took off shoes and ran barefoot on the grass of the track- which I actually found a bit less "barefoot friendly" than Dunbar.

89
92

Got halfway through the next rep and was dying, so I jogged the rest of the lap slowly and then did 5 minutes of 30/30s- sprint 30 seconds, jog 30, repeat. Then I did one more 400 in 85 seconds, and ran back to work very slowly.

Bad interval session was not unexpected the day after such a tough long run, but at least I salvaged something from it.

Long Run.

WEDNESDAY 30/11/05, 11AM, 30K (2.46), WEEK TO DATE 36K, 6 HOURS SLEEP

Ran the Bridges- my first long road run since August. Not surprisingly, I suffered fairly badly and was hardly able to walk on Wednesday night- just got slower and slower as the run went on (normally I'd average around 5min/km flat) and did 30.1K in 2.46, or spot on 5.30.

Cool day with a spot of drizzle. Ugly, but progress.