A whole week's catch-up
A week without blogging? I have been slack... I'll try to keep this short for the sake of those who want to remain awake :-)
Tuesday - 1.5k warm up (5:20 pace) then 4k tempo run (4:20 pace). Nice to run something short for a change :-)
Wednesday - 13k super hills loop. I've found a new loop 2k from home that is 2k long and drops down into the valley and then (obviously) climbs back out. Ran the loop 4 times.
Thursday - fresh from yesterday's hills insanity, Run club consisted of (you guessed it), hills. First up, a hills 'ladder' (run up to 1st cone and back to start, then up to 2nd cone and back, etc, working further an further up the hill, and then working back down again). Hard on the up, recover on the down. Then we did 15 minutes of a 800m loop with a 200m hill (seems like 200 miles when you're doing it), and finished with the hills ladder again. Tiring, but a lot of fun.
Didn't really notice it on Friday, but when I lined up for the CR5k on Saturday, the DOMS had kicked in. Ran it slower than normal (21:30) in deference to the next day - besides, it's not often that I get the chance to run with Action and Blue Dog and Professor who were all doing likewise.
I've written a bit about Today's Woodford to Glenbrook 25k race here. I felt OK over the hills and particularly good over the flat last 5k - it seems that everyone can keep going down the long downhill, but an awful lot of people seemed to die when they hit the flat. I think I made up at least 20 places on that part. As suggested in the CR report, I've decided to stop beating about the bush and admit to myself and anyone else that 6 foot 2007 is my long term goal. However, if I've learned anything from Canberra, it's that I can get a little too focused for the good of those around me, so I hereby do solemnly swear that it ain't gunna happen again. I ran today for fun, and I can do it again (and again)!
(quite tired) Gnome
posted by TA and the Gnome @ 10:07 pm
6 comments
6 Comments:
A great result at W2G. I have heard that race is a bit tricky to pace as you can burn your legs in the ups in the first half and then have nothing left for the down/flat 2nd part. You seemed to manage it well.
That's a great goal - and not so 'long-term'.
I wish you guys were coming to Gold Coast!
Great run Gnome. That was an interesting course - you really had to pace it well on those early hills. It was lovely to see you again yesterday - and share a seat with you twice ;-)Thank you for your continued support; I truly appreciate it!
fantastic race report B, and congratulations on a well run race. I'm afraid we're going to keep you to that 6FT goal :)
btw - I'm still shuddering from that reference to a "hill's ladder" ...
good work Gnomey, sounds like a fun run (W2G not your hill ladder!)...
Good on you gnomey..... 6ft thats exciting :-)
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