Another Year Over (Almost)

The last three weeks have looked like this ....

10/12 - easy 8k
11/12 - ran to PCRG, hills, ran to NQ ferry - 16k
12/12 - Mt Coot-tha in 47:58 - 9.5k
13/12 - 4 & 2 & 3 min efforts at PCRG - 9.5k
14/12 - ran to PCRG (same sess as Thur) - 14.5k
16/12 - 18k at 5:20 pace - everyone in cruise mode post Kurrawa
17/12 - BRRC 15k in 69:50. Worked hard but not totally flat out, just enough to snaffle first spot ... all the fast girls were doing the 5k race :-)

Weekly total - 90.5k


17/12 - in between night shifts, too tired to run
18/12 - Christmas run at PCRG, mix of 1 min and 30 sec efforts while dodging kids with water pistols. Lots of fun! 9k.
19/12 - easyish lap of Coot-tha in 49:55. Ran there and back from home for 16k all up.
20/12 - ran to PCRG. 2 x 3 min, 1 x 6 min plus lots of GC hills. 15k in total.
21/12 - ran from work to PCRG (same sess as Thur) - 12k.
22/12 - easy 18k
23/12 - 10k at around 5min pace

Weekly total - 80k


24/12 - PCRG - lots of 30/30s plus one longer effort. 9.5k
25/12 - 3k warmup then traditional Xmas Day UQ track (took it easy though). 5k
26/12 - untimed short Green Bridge loop from home - 13k
27/12 - PCRG - 3 x 2 min efforts plus lots of 30/30s - 9k
28/12 - Fats Festive Fatass run. 5k up hill then turned around. Trip back over 6k due to navigational issues :-) Then 8k around The Gap for hilly 19k total.
29/12 - 17k at around 5:30 pace
30/12 - cruised around BRRC 10k at 5:10s with Lizzle. 15k all up incl warmup and warmdown.

Weekly total - 87.5k


Not quite getting those 100k weeks I was hoping for but at least nothing is hurting :-)



A few pics from the PCRG Xmas run ....


The 'boys'



Tesso, Billy, Clairie, Anna



The action (Matty & Andy) up the front .... I've gotta learn to run faster :-)



Some of the gang



Superheroes (Pat, Dan, Peter T)



PCRG babies - Hugo and Billy


Finally I'd like to say ....

See you all in 2008!

Kurrawa to Duranbah Relay

The three weeks up until last Sunday have really been just getting ready for the annual Kurrawa to Duranbah Relay (25k each way).


Mon 19/11 - easy 10k
Tue 20/11 - ran to and from PCRG - 20k
Wed 21/11 - lap of Mt Coot-tha in 53.xx - 9.5k
Thu 22/11 - PCRG (mix of 4 and 2min efforts) - 9k
Fri 23/11 - ran to PCRG (same sess as Thurs, took it easier) - 14k
Sat 24/11 - easy run (New Farm Park loop) - 14.5k
Sun 25/11 - Boarders Half Marathon - aimed for 5 min pace and finished in 1:45.30 (happy to achieve goal though not happy it felt as hard as it did!).
3k warmdown for a daily total of 24k

101k for the week



Mon 26/11 - easy 5k
Tue 27/11 - PCRG (mix of 2min, 1min and 30sec efforts) - 9k)
Wed 28/11 - 2k w-u then 9.5k lap of Mt Coot-tha in 51.xx - 11.5k
Thu 29/11 - ran to South Bank for PCRG - 14k
Fri 30/11 - ran long way from work to South Bank for PCRG - 15k
Sat 1/12 - easy 5k then 18k at 5:15 pace - 23k
Sun 2/12 - ran to UQ via South Bank (10k) for BRRC Dash & Splash (5k) .... just dashed, couldn't be bothered splashing :-) - 15k

92.5k for the week



Mon 3/12 - easy 5k
Tue 4/12 - ran from work to PCRG for 3k TT.
Hoped for sub 13, ran 12:26 :-) - 11k
Wed 5/12 - Mt Coot-tha in 49:32. Happy with sub 50 for Coot-tha but didn't break 20 mins for 'the big hill' up to the ABC (a goal).
With a 4k warmup - 13.5k
Thu 6/12 - ran from home to PCRG for the monthly post TT steady run - 16k
Fri 7/12 - PCRG (mix of 3min, 2min, 1min and 30sec efforts) - 9.5kSat 8/12 - easy run as Kurrawa the next day .... and legs still a bit sore from Coot-tha - 5k
Sun 9/12 - Kurrawa to Duranbah - 25k

85k for the week


For Kurrawa I had an ultimate goal of 2:05 but knew it was a tough ask and expected to be closer to 2:10. I ran 2:08 last year, though that was the second leg and its a tad warmer by then. Then again I was fitter, my TTs were faster.

The first few kms of the race there was a bit of a mad dash, but I held myself back and sat on 5 minute pace. I'd say from about 4k onwards I started passing people, and nobody passed me for the rest of the run .... well nobody that I didn't get again shortly afterwards :-) I managed to sit on 5 minute pace the whole way and finished in 2:05.39. If not for my shoelaces coming undone (twice!!!), and for taking a wrong turn that was actually not a wrong turn and being called back by the guys behind me, I reckon I would have snuck under 2:05.

I felt really strong the whole way, so much better than in the Boarder's Half two weeks prior. Very happy with that considering I didn't taper. And best of all I had no DOMS to speak of in the days that followed.

I think something is working :-)