Taper Time :-)

Where was I ....


Fri 7/3 - PCRG. 2 x 4mins, 3 x 2mins, 30sec efforts.
Sat 8/3 - 35k av 5:12 pace.
Sun 9/3 - easy 10k then International Women's Day 5k Fun Run (didn't race it).

Total for week - 108k


******


Mon 10/3 - Easy 10k
Tue 11/3 - PCRG. Hill session on path in Gardens.
Wed 12/3 - 21k incl 18.5k averaging 4:45 pace.
Thu 13/3 - PCRG. 2 x 4mins, 1 x 8mins. Went about 80% effort.
Fri 14/3 - PCRG. Same sess as Thurs but went all out.
Sat 15/3 - 35k river loop. Averaged 5:03 pace. That was such hard work!
Sun 16/3 - Ran 5k to BRRC then did 5k race at steady pace (just under 25mins).

Total for week - 111k


*****


Mon 17/3 - Rest.
Tue 18/3 - PCRG. Mix of 2min, 1min, & 30sec efforts.
Wed 19/3 - 22k incl 18.5k averaging 4:37 pace. Killer!
Thu 20/3 - PCRG. 4 x 3mins, 4 x full GC hills. 80% effort, tired from Wed.
Fri 21/3 - PCRG. Same as Thurs but at 100% - legs burning on the hills!
Sat 22/3 - 35k solo run at the coast. Av 5:15s.
Sun 23/3 - Main Beach SLSC to The Spit & back, plus a bit. Easy 11k.

Total for week 108k


*****


Anne and I doing a 'Matty'


Matty doing a 'Matty'


*****


Less than 3 weeks to go now, it sure was good to get that last long run done. I was down the coast so had to run it on my own which was kind of good as I wanted to go a bit slower, the previous Saturday really took it out of me. As it turned out it wasn't as pedestrian as it felt, suppose that's a good sign.

I still haven't come up with a race plan for Canberra, I might wait another week or so and see how the speed sessions and monthly TT go before deciding on a goal.

Still Here, Still Running ....

Thu 21/2 - 6 x 2min efforts at PCRG. Groin just a little niggly.

Fri 22/2 - easy 8k in the morning.
Fri evening (and a very hot evening) was the Brisbane Running Group 3k Challenge. Course was a little long (3.13k I believe). Had a good tussle with Karisma (River City Runners) and Lizzle (Gale Force), managed to get away from them with about 200m to go. Running for a team sure makes you dig a little deeper! Time - 12:52.


Celebrating with 'the opposition' Karisma and Tanky

Some of the victorious PCRG team - we won every category!


Sat 23/2 - 18k av 5:14 pace. Glad we all decided on a shortish one, temp got up to 40 degrees that day. Summer was finally here.

Sun 24/2 - 35k av 5:23 pace. Happy to finish that one, it was a bit warm out there.

Weekly total - 100k


Mon 25/2 - rest (between night shifts, too tired to run).

Tue 26/2 - 1 and 2 minute efforts at PCRG.

Wed 27/2 - 1k warmup then 19k av 4:44 pace with Toasty, Mat & Robbie. Tough but not too tough.

Thu 28/2 - 4 x 1k reps + 1 x 2mins at PCRG. After Wed session held back and ran each 1k just under 4:20 pace (30sec SR).

Fri 29/2 - 3 x 1k, 2 x 500m, 1 x 2mins at PCRG (45sec SR). Went 100% this time. 1ks - 3:57, 3:59, 3:57. 500s - 2:03, 1:57 (purposely eased off on first one). My best 1ks in a long while. Thought it looked promising for the next TT.

In a world of pain at Friday's session!


Sat 1/3 - 36k av 5:21. Felt strong in last 8k or so :)

Sun 2/3 - BRRC 10k. Treated it as a training run aiming to stay under 5min pace. Finished just under 48 mins. Not too stressful at all.

Weekly total - 110k


Mon 3/3 - easy 5k before work.

Tue 4/3 - 3k TT at PCRG. Started right at the back (we had over 100 runners!) which was probably a good thing, I had a controlled first km (3:59). Hit the 1500m mark in 6:01. Finished in 12:05. My best TT since March 2005.

Wed 5/3 - 18k including 16k at 4:42 pace. That was hard work. Got to run a km or more with Peterhorse. I'm sure he made us speed up :)

Thu 6/3 - steady run at PCRG.


The Wednesday runs are doing me lots of good, though at the time it doesn't feel it. Toasty is a tough taskmaster and so has earned yet another nickname - The Commando. And its great to get my TT closer to 12 minutes again. Gotta have a crack at a sub 12 next month - gulp!

Only two and a half more weeks of hard yakka - yay!