Running
After my double-up streak was ended by a pizza night out with the family last night I was ready for a good 5k hit out. 5k is a good distance to get you high into the VO2 / Threshold heart rate zones while being short enough that you can recover quickly. The Park Run organisation puts on free times 5k runs every Saturday at 8am. This is a world wide epidemic (a good one for a change) that is such a great idea. Go online, get a free barcode, run a 5k event and then your time is recorded and emailed to you normally before you finish your coffee and muffin afterwards.
Carine Park run, where I run normally, has a downhill start and this encourages speed and normally too much. I always go out way too fast (rookie error) and then ‘pay the piper’ later. Normally I can limit damage if the legs are fresh but today I ran my quickest first kilometre (3:05min/k) and knew the piper was calling for payback.. I managed to work hard for the last k and finished in 16:43; only 3 seconds outside my PB set a few weeks ago. Very happy with that and it was time for a coffee and muffin to celebrate at the best cafe in Perth , Yelo in Trigg.
http://www.yelocornerstore.com.au
Right , was a nutrition piece. Not sure advocating coffee and muffins is the right thing on a running blog but as long as you put in the hard yards I’m a big believer in the odd treat.
Sometimes a run comes along that defies logic, a run that makes all the hard work . the early mornings, double up days, long runs, time in the pain box, thresholds etc. ; all seem so worthwhile. This years Perth half was one such a run. My half pb stood at 1:16:24 set in 2013 and it was a time I was happy with and one I thought I would never better. Boom ! After a great training block I surprised my myself and broke 1:16 for the first and probably last time. 1:15:55 according to the photo below. Still smiling. Big head wind which made for a good negative split. One of those runs where everything comes together, at my age a rare treat.
A half is a good distance, not too long to disrupt training but long enough to be a good test. Normally set off at 10k pace and try and hang on for as long as possible. On this run hung on until the end.
Easy 12k this morning , making just over 154k for the week and the opportunity to break my all time distance record if I can fit in one more run this afternoon. Also for the first time I’ll have run twice a day every day for a week, 14 runs.. It’s going to happen. For the moment this was just a run to reflect on the achievements for the week and what to plan for next week. This was the second week after the Perth City to Surf marathon so it’s all about recovery and distance, no speed. The speed will be reintroduced next week. Until then it’s plodding along…
A relaxing 10k racing the sunset after the 23k this morning. Double up days are the way forward if your body can take the extra load. No need for speed on the second run, just distance. I actually enjoy a good ‘slow’ second run as much as a tempo or threshold run. I know the second run is doing so much good without the need to jump into the pain box as it required for the thresholds and tempos. 6 days this week, 12 runs. Upton 144k for the week. Need 16k tomorrow for a 100mile week. All about numbers, you bet !! No hiding no we all have Garmins and Strava. http://www.strava.com It’s been a busy week.
I love concrete, Garmin Watches, splits and racing. Once or twice a year I do venture outside the City limits into the hills for the 6 Inch ultra marathon. Last Sunday before Christmas Day. 4am start as in Perth it’s the middle of Summer , and we get a hot summer ! Anyway , love this shot taken by my mate Dennis Tan, sums up the event. 
Notice two Garmins as one records distance and pace the other holds the course. Still managed to get lost in 2 of my 7 finishes !
Great morning for a run. Usual suspects all running a Park Run and because I have to drop the Wife and No1 Daughter at the airport tomorrow I had to go long by myself. Longs runs by yourself are a good time to reflect on ‘stuff’., anything really. Makes the K’s disappear if you can drift away and ponder. Today was an easy run until I heard footsteps behind me and then ‘it was on’ for 5k. Can’t be seen to be over taken. The vanity of a runner. After that runner was dispatched it was back to 4.15min/k pace until the end of the run which coincided with the local park run and a nice warm down with some friends. All in all a good mornings work and moving along to 130k for the week so far, and run number 11 for the week.