So next week I shall be taking to the blue track of Albert Park to have a final attack on my 5,000m PB of 14.09.96. Although really I want to break 14.00, but I’ll be happy with a PB. To recap the build-up, I did a good training block at Falls Creek over New Year, but probably lacked some speed. I then ran in Hobart and was just 2.3 seconds outside my PB, but tweaked my hamstring in the process. I then had a month of less than full training before I returned to full training 3 weeks ago. Despite the lay-off, my fitness doesn’t seem to have gone far – I’ve done a Mona fartlek and Quarters session that has been better than I have done for quite a while.
So my fitness isn’t too bad, although I’m still short on 1500 type work that would have made a difference. The race itself should be a great opportunity to run fast – the Melbourne IAAF World Challenge and also the Australian National Championships. Suffice to say I’ll be hanging on for dear life for as long as possible.
Let’s hope that my next update is a positive one! Here’s my training for the past few weeks:
Monday: 67 mins steady home from work at 6.51/mile. Kept it easy after the horrible long run the day before. (10)
Tuesday – AM – 37mins easy (5)
PM – Quarters session on the track. Very even, and Nipper got away on the 2nd half. Consistent 67/38’s for a 13.58 4.8km. (8)
Wednesday – 86 mins steady at 6.37/mile and 135bpm average. (13.5)
Thursday – AM – 39mins easy (5.5)
PM – 61 mins with 5k threshold in 16.10 around Centennial. 5.58/mile and 147bpm average (10.5)
Friday – 54 mins easy at 6.39/mile and 135bpm average (8)
Saturday – AM – Mona fartlek in Centennial Park. 4.51/mile average for 20mins. Felt pretty good. I think this is the 3rd fastest I’ve done this session. 176bpm average. 183bpm max. (10.5)
PM – 38mins easy (5.5)
Sunday – 2hrs 17 long run. Much cooler this week but didn’t push it too much. 6.32/mile and 146bpm average. 165bpm max. (21)
97.5 miles. 2 good sessions. Surprisingly not that unfit!
Monday – 66mins steady at 6.35/mile and 137bpm. (10)
Tuesday – AM – 38mins easy. Had to get up super early for this – explains the 7.37/mile average. 127bpm. (5)
PM – Track session. 3 x (4 x 300) off 30secs, 45secs, then 60 secs per set. 5 mins between sets.
63, 65, 64, 64
62, 62, 63, 62
63, 61, 62, 61. Hung onto Nipper until the last set. Not too bad seeing as I’ve not done much work at this pace. (10)
Wednesday – 89 mins with Carter around Centennial. A decent brisk pace – 6.23/mile and 143bpm. (14)
Thursday – AM – 39mins easy (5.5)
PM – 67mins with 5mile threshold in 25.50 with Tom Do Canto. Averaged 6.22 and 147bpm. Felt like I was working pretty hard.(10.5)
Friday – 52mins easy at 7.07/mile (7.5)
Saturday – AM – Centennial Park session. 7 x 2mins hard, 1 min float. Covered 6.95km and averaged 4.52/mile. Pretty solid. 174bpm average, 181bpm max. (10.5)
PM – 41mins easy at 7.15/mile (5.5)
Sunday – 2hrs03 long run. A bit shorter with the 5k race next week. Kept it controlled also. 6.34/mile and 141bpm. (18.5)
96.5 miles. Ready for the race next week. The fitness is there.
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