Out on the racecourse last night with the regulars Jb and Jasp. Jogged around nicely keeping it easier than your average easy day which was appreciated. Kept the shoes on, although will hopefully rotate in the lack of footwear in future weeks. Ended up with 13km in 1:01:40 (4:44s).
Couldn’t make the session tonight so got out in the morning for a tempo. 6km in 22:05 (3:41s) and ran it real well. Picking up the pace throughout running 3:30s for the last few km and feeling very strong. Recovered afterwards real fast as well which was ideal. The onto the grass track, shoes off and ran 3 minute kms until it started hurting for some leg speed followed by 3 x 70m strides for the acceleration then jogged it home for 13.5km all up.
Work today, sore legs afterwards so had a good roll and feeling better now. Strength is looking good doing calf raises, dead lifts, squats, bridges and core every second or third day depending on how everything feels. I won’t keep you up to date on that it just sounds like I’m trying too hard which I definitely am.
Wednesday, 10 January 2018
Monday, 8 January 2018
Here we go
I believe we’re back on here for now as I want to practice writing well and this is the best place to do it because 1, very few people read it and 2, it’s a little bit everyday which is ideal.. I have been training alright but genuinely loving it. 2018 kilometres competition kicked off last Monday and I think I could be in the lead with 82 in week 1 but JB has serious ambitions to get the crown back in Brighton.
Last night was the first session of the second week and I was over the moon after finding out it was 5-6 X 1km. Didn’t think it was going to be anywhere near as hard as it was but there you go. 400m jog and on the outside loop, made sure the first one wasn’t too silly and went from there.
3:14, 3:10, 3:06, 3:08, 3:07
JB got 6 done so next time I might have to rise to the challenge if I have any hope of finishing that workout at falls creek in a few weeks. 13.8km all together. Really been all over the strength exercises recently. Especially calf and glute stuff just so I can train on the grass track barefoot without any troubles. I’m quietly confident at the moment, haven’t been uninjured at this time for 3 years, happy days.
Last night was the first session of the second week and I was over the moon after finding out it was 5-6 X 1km. Didn’t think it was going to be anywhere near as hard as it was but there you go. 400m jog and on the outside loop, made sure the first one wasn’t too silly and went from there.
3:14, 3:10, 3:06, 3:08, 3:07
JB got 6 done so next time I might have to rise to the challenge if I have any hope of finishing that workout at falls creek in a few weeks. 13.8km all together. Really been all over the strength exercises recently. Especially calf and glute stuff just so I can train on the grass track barefoot without any troubles. I’m quietly confident at the moment, haven’t been uninjured at this time for 3 years, happy days.
Sunday, 17 December 2017
1ks again
Didn’t have to cut the track short this time so it turned out to be just over 3 laps for each one. Don’t know how I found it in me to do ks twice in one week. Warmed up just over 2km then 5 x 1km with 2 minutes standing. I know I’m gonna have to do jog recoveries when I’m back but 2 minutes is fine for now.
Did the first one before the kids playing soccer in the middle of the field at 7 in the morning figured out the drill. Each of them had their go trying to keep up and I’ll tell you what it helped me out so much. I think one managed 250m. I’ll take that any day. Then they got the bike out and it was a little fairer.
3:24, 3:16, 3:18, 3:21, 3:15
Faster than the last time which was great! But back to Kathmandu this morning meant that no more running until I’m back in Aus. Stoked that I’ve been able to run at least a little while I’ve been away.
Keep in mind, Bus ride today from Pokhara to Kathmandu is 200km. It took us 9.5 hours the roads are not even roads.
Did the first one before the kids playing soccer in the middle of the field at 7 in the morning figured out the drill. Each of them had their go trying to keep up and I’ll tell you what it helped me out so much. I think one managed 250m. I’ll take that any day. Then they got the bike out and it was a little fairer.
3:24, 3:16, 3:18, 3:21, 3:15
Faster than the last time which was great! But back to Kathmandu this morning meant that no more running until I’m back in Aus. Stoked that I’ve been able to run at least a little while I’ve been away.
Keep in mind, Bus ride today from Pokhara to Kathmandu is 200km. It took us 9.5 hours the roads are not even roads.
Friday, 15 December 2017
3 more
Tuesday morning ran 11km and felt good. Wednesday went back to the trail for some 600s. Ended up doing 8 but the times were so strong I thought I must’ve measured it short. Ended up adding 3 seconds to each rep just to be sure and doing a short effort afterwards to make up for the lost time. That’s some OCD shit if I’ve ever seen it.
2:01, 1:57, 1:56, 1:55, 1:53, 1:54, 1:52, 1:52
Took 90s walk in between each. 10km all together great workout. Then 11.3 this morning in 51 mins. Definitely had some heavy legs, rest day tomorrow.
2:01, 1:57, 1:56, 1:55, 1:53, 1:54, 1:52, 1:52
Took 90s walk in between each. 10km all together great workout. Then 11.3 this morning in 51 mins. Definitely had some heavy legs, rest day tomorrow.
Sunday, 10 December 2017
5 x 1km
Managed a longer run on Sunday morning. Went for a bit of an explore, just over 10km and found a nice little dirt circle track which was 330m long so I thought some 1km reps could be made pretty perfectly out of that. Finished the long run feeling like everything was coming back together. Ran about 4:30s the whole time not quite easy, but well on the way there.
This morning did those 1kms. Unfortunately people had set up tents on the back straight of the dirt trail so I couldn’t really barge through. Cut the loop short and just had to do a bit extra to make up the kilometre each time. The bends were a bit tight though and the ankles didn’t appreciate the uneven ground so I was stoked with how I went all things considering.
3:33, 3:24, 3:26, 3:27, 3:15
Absolutely wrecked afterwards. 2 mins walk in between each. I would’ve been able to go a bit faster earlier on considering the last one, but definitely was lacking the confidence to do so. 9.5km all up.
Definitely realised how much I appreciate running and a lot of other things on this trip. I hate to say it, but even getting to base camp doesn’t compare to the feeling of getting a solid workout done in the morning.
Saturday, 9 December 2017
Friday Saturday
Just a little 4km jog on Friday night for some exercise. Legs are definitely feeling the impact though after 2 weeks of nothing, pretty sore.
This morning jogged just under 3km warm up, then did 15 x 140m hill then 2km cool down. Great run pretty tough. 8.5km all up. Still very very sore. Will try a long run tomorrow.
This morning jogged just under 3km warm up, then did 15 x 140m hill then 2km cool down. Great run pretty tough. 8.5km all up. Still very very sore. Will try a long run tomorrow.
Wednesday, 6 December 2017
Nepal
Well I’m back with a large update. Still in Nepal at the moment having finished the ebc trek and returning to Kathmandu. I’ll post a summary of the holiday and photos after I get back to Melbourne but for now I’ll just keep you updated wit the running side of things.
Haven’t been able to run much at all in Kathmandu. The air is so polluted it isn’t particularly pleasant to breathe while walking let alone running. I tried once but it was good. Instead ran IOC and down the stairs of our hostel and did some core and strength stuff.
That was before the trek but now after the trek we have gone to another city called Pokhara. It’s a lot nicer here in general. There’s a lake and the air is clean and we got in last night. I’ve lost a fair bit of leg and back strength so running last night was a bit uncomfortable. Ran along the lake and through some streets and did a few faster strides to finish it off. Did about 7km in all and felt like a new person afterwards felt so good.
This morning woke up and decided to do a workout along the lake. Jogged just over 2km as a warm up before doing 6 x 2 minutes hard, 1 minute easy. It was pretty tough. Definitely lost that ability to go really fast and didn’t know my limits but loved it all the same great run. Jogged it home for 8.5 it so. Again felt so good. Will definitely keep this up just to get some strength back, did some calf raises and squats last night as well.
Haven’t been able to run much at all in Kathmandu. The air is so polluted it isn’t particularly pleasant to breathe while walking let alone running. I tried once but it was good. Instead ran IOC and down the stairs of our hostel and did some core and strength stuff.
That was before the trek but now after the trek we have gone to another city called Pokhara. It’s a lot nicer here in general. There’s a lake and the air is clean and we got in last night. I’ve lost a fair bit of leg and back strength so running last night was a bit uncomfortable. Ran along the lake and through some streets and did a few faster strides to finish it off. Did about 7km in all and felt like a new person afterwards felt so good.
This morning woke up and decided to do a workout along the lake. Jogged just over 2km as a warm up before doing 6 x 2 minutes hard, 1 minute easy. It was pretty tough. Definitely lost that ability to go really fast and didn’t know my limits but loved it all the same great run. Jogged it home for 8.5 it so. Again felt so good. Will definitely keep this up just to get some strength back, did some calf raises and squats last night as well.
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