Operation 5,000m PB – Week 4 (More Falls Creek)

Another really good week at Falls – this week is interesting because the sessions and structure don’t change week to week. So you can see if you’re adapting to the altitude, and also assess the effects of extra runs, on hilly terrain, and more intense sessions. We had an excursion to Bright on Friday to sample the delights of the Brewery which was a nice break. The Stubborn Russian Porter at 8.9% is one to try. Once.

I had a great Tuesday session, and a tired Thursday session, but did some beautiful runs along the peaks and also another really solid long run with Yugi, so a positive week. Despite a horrible blister that put a dampener on things….

Monday – AM – 70 mins steady out and back at 6.41/mile. Felt pretty good (10.5)

PM – 36 mins easy along Baby Aqueduct at 6.54/mile (5)

Tuesday – AM – Mona fartlek. 4.0 miles at 5.00/mile. Felt pretty good today – 145m further than last week, so some good altitude adaptation. About 70m behind Nipper. Then doe 5 mins of 60m hard/60m float. (11)

PM – 37mins easy along Baby aqueduct at 7.10/mile (5)

Wednesday – AM – 1hr41 up Mount Spion and back. 6.58/mile. This was a tough run. 530m of elevation and pretty rocky and uneven underfoot. Some amazing views though. Worth doing. Once. (14.5)

IMG_0733

We made it to the top!

Views from Spion - pretty!

Views from Spion – pretty!

Thursday – AM – Quarters session. And my first tired day! I was well overdue one so not overly worried. My resting Heart rate was 47bpm vs the 42 or so it’s been up here so I

More topless trail running!

More topless trail running!

was ready for it. I ran 15.44 – one of the few people who was slower than last week… The leaders ran 15.00, Josh was 15.30. Yugi just ahead, Carter just behind me.  (9)

PM – 37 mins along BabAq at 7.12/mile (5)

Friday – AM – 72mins water hut run. Felt much better today. resting HR back down to 42! (10.5)

Saturday – AM – Fitzy’s Hut. This was a bad idea. It had rained all night and the trails were full of puddles and the rocks were slippy. I was 2 mins slower than last week, mainly down to trying to keep my footing and get through it without injury. Kelly sprained an ankle and I tore my blister (inflicted by this run last week!) in a very painful way. I had to miss the pm run as a result.. (10.5)

Hurty blister

Hurty blister

Sunday – 2hours 15 on the same route as last week. Luc, Kelly and Ben St got moving at 4min ks and under pretty early on. My blister was AGONY on anything stony on a camber but I could run on it. We clipped along pretty well and I felt good. 6.10/mile. (22)

102 miles.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s