My recent training has been okay — not exactly where I want it to be, but not too bad. I should say that the idea of taking one, two, or three rest days per week (that I talked about in Bob and Janene Recovery Days
), is not one that I've taken up with fervour. I put it out there as an idea that may work well — my main problem with it is that it makes for some very large mileage days if I'm to hit the weekly and monthly kilometre totals I need to maintain (or improve) my aerobic base. I've been averaging 72k per week (45 miles), which is about my 'tipping point' — any less and my aerobic condition starts to fall away.
15k of easy running with the Speedygeese.
10k very easy (6:25/k) during and after the YCRC race.
8k with 5k at tempo pace (5:11/k) on the grass track.
17k long run, easy effort (5:43/k).
10k slow Mt Ainslie trail run.
10k Stromlo 4 x 1k intervals: 4:55, 4:50, 4:38, 4:33.
My tempo and interval sessions have been moderate. I've been holding back quite a bit with the Stromlo intervals — my legs are too creaky early on a Sunday morning to run hard. I don't want to pull a hammy or calf. I've been running 4:30 to 5:00 for the kilometre repeats (10k to half marathon race pace), so they're not anaerobic at all.
I read an online Running Times
article last week which made me think I should do more — especially in terms of mileage. It was about Sheri Piers
, a 41-year-old runner from
Maine who is training to run a sub-2:35 marathon (her PB is 2:36:59). What struck me about the story was the relentless way Piers attacks her training. She never misses a session, runs 145 to 209 kilometres per week, and fits it in around motherly duties and a full-time job. She also does some crazy-sounding sessions — like 10 x 1 mile with 1-minute rests, 22 miles on an indoor track (176 laps!) and a 24 mile long run on a treadmill. An amazing lady. However, I thought it a little sad that she intends to retire from competitive running once she can no longer improve. She said "I'm not going to be falling off the cliff. I don't want to go and run a 21-minute 5k."
Balloons at Stromlo distracted from the subject of my photo - the BMW R1200 GS