Time Reps

Did some intervals timed by myself tonight. 9 mins hard, 8 mins hard, 3 mins hard, 2 mins hard, 1 min hard, with 2 mins recovery between the 9 and 8 and 1 minute recovery between the shorter reps. Pretty tough session and I was training by myself, but felt good as I hadn't done anything difficult in a while. Started off well hitting 3:23 and 3:12 for the first 2km in the 9 minutes and continued at around the same pace to finish it off. Felt it a lot more in the 8 coming in at 3:19 then 3:30 and held around there for the remainder also. Pushed harder on the 3 minutes and clocked almost a k then again on the 2 and 1 minutes, getting around in about  2:50 - 2:45 pace. Feeling good now though but apparently we are tapering tomorrow, but definitely keen for another big session.



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Depressed

Running club got cancelled tonight and rescheduled for tomorrow because of the rain, can't make that session because of other stuff so pretty frustrated as I want to do some good training. Did an easy 10.7km today instead in 58:50 so a fair bit slower than usual but I was really hungry. So pumped for Thursdays session, hope it's a good one.

Mixing it up

Yesterday had a soccer game but didn't run, but I did a long run today instead of rest day. Time was 1:08:50 for 14.2km. Felt great the whole time, was really easy and stoked to run like that considering the weekend training was pretty poor. Last 2 weeks until my school cross country race so want to put in some quality training so I feel good about the race.

Rough Session

Today was meant to race in a 2km cross country race, but we got there too late so we couldn't. Nick and I did a bit of training instead, 4 x 1km reps in the pouring rain, on a muddy cross country track. Difficult to see and struggled to get in oxygen. Hilly and bumpy as well which made life hard. Times were 3:25, 3:13, 3:20, 3:25. Very average but the rain slowed us down a lot. Got used to the surface though which was great, have a soccer much tomorrow so more grass running and will go for an easy run after the game. Will try and sneak a gps watch out onto the field with me tomorrow so I can see how far I run. 5km all up today.

Update

Struggling to get the blog updated as we are back at school now, loads of work and there isn't much time anymore. Yesterday did a 3km out and back with Chris with the easy run hitting 14:37 and the hard 9:50. Pretty happy with the quicker time because I felt like I still had a fair bit left in me. Then had soccer game straight after. We won but I didn't play well, tired throughout the second half because of the run. 8.2km all up with a warm up and cool down. Today up at running club we were meant to do 4.8km, 3.6km, 2.4km, 1.2km but only ended up doing the 4.8 and 3.6 but went out with the intention of doing it all. Started off well and cruisy going through the first 1200m in 4:26, then faster with a 4:17 for the next lap, then 4:16 then finally a huge negative split of 4:04 for the last 1200m finishing in 17:03 so happy with that considering last time for this session I went out in 17:59. Next was the 3.6km and it was well dark by this time. Again started off slowly and sped up, splits for each 1200m were 4:25, 4:19 and 4:07 again coming home strong for a final time of 12:51. Probably started off a bit slowly but happy with this time. We then stopped because everyone felt shitty and Cheyne was stoked with the training so far and didn't want to ruin it. 10.8km all up 8.4 of which was hard work. Next time want to complete the session.

Another Big Session

Rest day yesterday and first time running in the dark tonight. Just Haffie and I out tonight, Nick has shin splints, Chris was at school training, Jasper was at footy and Ciara and Ryan both were at soccer. We did Kenyan Fartlek, 8 x 2 minutes and 6 x 1 minutes. The 2's ended up being harder than the 1's overall, we started off slow and really kicked home on the last 4 and on the 1's the same thing happened really getting around the track. 12km all up, solid work.

Easter Sunday Long Run

Easter today so got up early to go for a long one. 16km in 1:22:41. Felt tough at the start I think because I wasn't warmed up, but slowly got into it and by the end I was feeling better than the last time I did this distance. Will have a rest day tomorrow and will try not to inhale to much chocolate.

8 x 500m

Today did another big session and I was surprised about how hard it was. Just Chris and I today. We measured a 500m stretch of our 1200m running track because we have never done 500m reps. We chose a stretch of path which had a slight hill on it so we ran up and down the hill so going up was always a bit slower. Started off and hit 1:32 up then hill, 90s recovery before coming back down in 1:29. The next 5 stayed in the range of 1:27- 1:31 which was good and consistent and definitely tough. The last one Chis lead out then I overtook him at around 200m because he just hit the wall, I continued and ended up finishing in 1:18 so pretty stoked with that time. Never beat Chris like that before, a once in a life time opportunity, but to his credit he is a bit sick at the moment. Great session, definitely in form. 9km all up.

8 x 1km

Big session this morning at running club, trained really well and I am in much better form than I previously thought. 2.5km warm up then we started. Haftu, Nick, Jasper and I giving it a go today. Haftu led the first one taking us round for an easy 3:16. Feeling fantastic at this point like I hadn't even run anything. We stepped it up to 3:12 on this one, but I felt it a bit during the last 50m. It was 3 minutes recovery for the first 4 which was hard considering we had to walk 200m to get to the starting point. 3rd one was in 3:08, I was leading these one's and still feeling good I pushed it a bit harder on the fourth pulling a nice 3:06. We then had a 5 minute break before starting the fifth in 3:08. Haftu and Jasper stopped here because they are a bit younger and they went a fair bit ahead on the fifth. Keeping it solid and staying under 3:10 was great, but I was getting more and more tired but the times didn't show it. 3:07 for the 6th, but we were having 3:30 recovery instead of a normal 3. Then back down to 3:08 for the 7th. Ran that one by myself because Nick wasn't feeling it. He then proceeded to kill me on the last one, but I was still stoked with my time. 3:00, a great way to finish up, but Nick did pull and 2:54 for the last. 11.6km all together some real quality training. Rest day tomorrow and I'm glad, pretty sore at the moment.

Back in Town

Back tonight after a week in Sydney, have been doing easy runs all weekend and this week, but did a hill session on Tuesday. This morning did 12km and felt good although it was pretty windy. Back to regular updates from now on, internet has been hard to come by. In for a big session tomorrow lots of 1km rep do wonders but are never fun...

Easy Week

Having an easy week this week because I am up in Sydney for a week of the holidays. Last Tuesday though I was still in Melbourne so went up to running club for a session, pretty tough. Just been doing easy, long runs here to get the km's up and maintain fitness.

Longest

Yesterday met up with Haftu, Ryan and Chris and did a long run. 16km all up and felt really good up until 14km, then started to hurt more in the quads from the race the day before, but it wasn't anything too bad. Furthest I have ever run in a row, but I'm sure it will be topped soon. Today a rest day before going on holiday up to Wollongong tomorrow.

APS Old Boys 5km

So on Thursday we had running club and we did another neopolitan like the one a few weeks back. Did 1.2km lap Tabata, 2.4km laps Kenyan Fartlek, 2.4km laps Shermy Fartlek, then 1.2km fast. Started off hard, as a commonwealth games 3000m steeplechase entry was up at the track, but got through feeling fine. On the Kenyan again decent pace on the 2's and 1's getting around 2:40 pace on the last 1. Then the Shermy fartlek which is a bit of a new one, 30s hard, 30s easy, 45s hard, 45s easy then up to a minute then 90s then 2 minutes. Felt really good on this one really pushing the pace with around 800m to travel. Then a rest before the big last lap. Started off pretty fast and forced myself to stick with Haftu and Nick. Then got a burst of energy and picked up the pace with 600 to go. 450m later I was dropped, but managed to hang on so they only finished 4s in front. I ran 3:38 a tied pb so pretty stoked after 5 laps of training. 10.8km all up.

Today was the APS Old Boys 5km which is a race for people finished school from the APS schools. However anybody can run pretty much so I just got down for my first lesson in cross country racing. Started off really fast and went through the first km in 3:08 which was faster than I did on the track at Vic Juniors. Pretty foolish and I really felt it in the last 2km. Then slowed down to 3:31, but I was feeling alright, next was 3:28 so I managed to hold the pace a bit up until 3km when I dropped off, 3:44 then 3:50 so definitely need to work on the stamina. Race was actually 5.2km and I was really disappointed when I finished with a time of 18:22. So all in all, need to work on going out slower. I have been feeling great after running 3:20km's in training so I will keep it around there next time. Probably wasn't a great pre-race meal either the night before so it all affects it but considering, the last 200m was in 40s so 17:40 for 5km sounds a bit better. Learned my lesson for cross season now so hopefully the plan shows in the next race.

6km + Soccer

School today for PE we went up to an aths track for taking some times for 140m and 400m. The track was concrete which was terrible and trading running shorts for PE shorts was awful to run in. So I did 19s for the 140 and 60s flat for the 400. I'd like to do a proper 400m to see what I could manage. After school, went for an easy 6km in 30 minutes then soccer practice after that so a fair bit of exercise today.

Update

Bit of an update, haven't had time to write it.
Sunday- Went out for an easy 6km at around 5:00 km's before a soccer game. Worked really hard during the match, bit of different training I thought, really stop and start. Managed to pull the victory.
Tonight- Big session tonight of Kenyan Fartlek, 8 lots of the 2 minutes and 10 lots of the 1's. Started off very slow as we knew it was going to be a big session. 3:20-3:30 pace for the first 4 2 minutes. Then Haftu and I stepped it up going at around 3:05-3:10 pace. Tired, but felt good after that with a bit of a quicker last rep. Then on to the 1's. Again started off slow but picked it up. On the third rep we hit 3:02 pace and we kept it there for the remaining 6 reps. Feeling tired, but good now, doing an easy run tomorrow. 13.85km all together.