We Got Momentum, Baby....
Haven't posted for a while. Move of house (again... to Glenbrook), a hip injury before Glasshouse, meant I didn't have much to talk about for a while there.
I did get through the 100 mile at Glasshouse though. Didn't break 24, but hadn't done much training and held target pace together till 130K, and have a few things to take away for the next 100. Refreshingly few hints of Glandular Fever lately, although during the 100 miler my skin did break out in a psoriasis rash again, as it did when I got tired or stressed during the depths of GF.
Just knocked over my first 100K training week for a while. Here's the story...
TUESDAY 3/10/06, 5.5K. Explored the Knapsack gully's trails- ran from home along the old top points of the Lapstone Zig Zag railway line (now a trail), then a very steep and rocky descent via Siding Lookout to the bottom of the gully, up the other side to Elizabeth Lookout, and return. At least 300m of climb and descent. 43 minutes for 5.5K!
WEDNESDAY 4/10/06, 26.25K. Long run from home via Lapstone to the Nepean River at Leonay, Emu Plains, climb up Mitchells Pass to Blaxland, Wilson Rd to Warrimoo, and home via Glenbrook Lagoon. Felt rough once I came off the big downhill, but was moving well on the gradual climb from the top of Mitchells to the turnaround. 2 hrs 23, 5.28min/km.
THURSDAY 5/10/06, 15.25K. Ran with Shogun from home at 5.30am, shorter version of Wednesday's route. Lapstone, Leonay, Emu Plains, Mitchells Pass, Glenbrook Lagoon, home in 1.21, 5.19min/km. Having someone to run with in the morning a few days a week is a big help.
FRIDAY 6/10/06, 15.25K. We repeated the same route but tried to run it faster, and bashed around in 1.18, 5.10min/km. Well pleased with such a hilly run.
SATURDAY 7/10/06, 14.5K. Checked out the Riverside fire trail from Emu Heights to Yarramundi and back- follows the Nepean River. Mel rode her MTB along. Great surface, smooth dirt all the way, but horrendously hilly and Iwas not feeling good on a hot day. Walked a bit on the way back. Would like to have another go at this trail when in good form- bloody good strength run.
SUNDAY 8/10/06, 24K. I did a triple out and back along River Rd at Leonay/Emu Plains- 4K out, 4K back three times for 24K. Flat run with little traffic, Mel cycled with me on a cool afternoon. Battled a bit early on as my lunch wanted to come out, but I picked up the second half and did a bunch of sub 4.40min/Ks to bring it home in 1.59, 4.58 min/km. Bloody pleased with how it turned out, second half 5 minutes quicker than the first.
I did get through the 100 mile at Glasshouse though. Didn't break 24, but hadn't done much training and held target pace together till 130K, and have a few things to take away for the next 100. Refreshingly few hints of Glandular Fever lately, although during the 100 miler my skin did break out in a psoriasis rash again, as it did when I got tired or stressed during the depths of GF.
Just knocked over my first 100K training week for a while. Here's the story...
TUESDAY 3/10/06, 5.5K. Explored the Knapsack gully's trails- ran from home along the old top points of the Lapstone Zig Zag railway line (now a trail), then a very steep and rocky descent via Siding Lookout to the bottom of the gully, up the other side to Elizabeth Lookout, and return. At least 300m of climb and descent. 43 minutes for 5.5K!
WEDNESDAY 4/10/06, 26.25K. Long run from home via Lapstone to the Nepean River at Leonay, Emu Plains, climb up Mitchells Pass to Blaxland, Wilson Rd to Warrimoo, and home via Glenbrook Lagoon. Felt rough once I came off the big downhill, but was moving well on the gradual climb from the top of Mitchells to the turnaround. 2 hrs 23, 5.28min/km.
THURSDAY 5/10/06, 15.25K. Ran with Shogun from home at 5.30am, shorter version of Wednesday's route. Lapstone, Leonay, Emu Plains, Mitchells Pass, Glenbrook Lagoon, home in 1.21, 5.19min/km. Having someone to run with in the morning a few days a week is a big help.
FRIDAY 6/10/06, 15.25K. We repeated the same route but tried to run it faster, and bashed around in 1.18, 5.10min/km. Well pleased with such a hilly run.
SATURDAY 7/10/06, 14.5K. Checked out the Riverside fire trail from Emu Heights to Yarramundi and back- follows the Nepean River. Mel rode her MTB along. Great surface, smooth dirt all the way, but horrendously hilly and Iwas not feeling good on a hot day. Walked a bit on the way back. Would like to have another go at this trail when in good form- bloody good strength run.
SUNDAY 8/10/06, 24K. I did a triple out and back along River Rd at Leonay/Emu Plains- 4K out, 4K back three times for 24K. Flat run with little traffic, Mel cycled with me on a cool afternoon. Battled a bit early on as my lunch wanted to come out, but I picked up the second half and did a bunch of sub 4.40min/Ks to bring it home in 1.59, 4.58 min/km. Bloody pleased with how it turned out, second half 5 minutes quicker than the first.
posted by Mister G at 10:12 pm
4 Comments:
Good to see you back - congrats on Glasshouse ;-)
Good to have you back G.
Good to see you back G :)
Good to see you posting and a good week. Whatss next? I suppose just biding your time like others for GNW. Hope the preparation for you continues to go well and there is no return of the GF symptoms.
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