Another good week.  I changed up a bit of the training, and added some extra milage.  I totalled 100.8k from last Saturday to Thursday, this is the first time I’ve run over 100k in a week.

Oct 7, 2013 – 3 x 5k hard/1k rest in between, 3k cool down

This is a workout I did a couple weeks ago that I decided to repeat as opposed to pushing myself for a hard 20k.  Last week the hard 18k shattered my legs for the next couple days and compromised my next workout.  My goal was to keep all 3 5k’s under 21mins.  I managed to do this over the first two, but the 3rd came in closer to 22:00.  I was still really happy with this workout.

Oct 9, 2013 – 3k warmup, 5 x 2k hard/1k easy, 5k cool down

This was a great workout for me.  I kept all my hard km’s under 4:10 and really enjoyed the 5k cool down back to my house.  I will do this workout again.  It’s a difficult workout, but I feel like I got a lot out of it.

Oct 10, 2013 – 3 x 800, 1200, 1600 track. Then 11.25k easy group run

I’ve done the 800, 1200, 1600 workout before.  I was more careful to watch my rest between intervals this time.  I’d do approximately 2:00, 3:00, 4:00 after 800, 1200, 1600 respectively.  During the rest I stay on my feet, but do not keep jogging.  I grab some water and pace around.  I managed to hold 3:00/800m through the entire workout and was really happy with this result.

I followed the track workout with a group run to get in some extra milage and stretch out my legs.  Not much to report here, I felt good through this extra run and it allowed me to get my weekly milage up to 100k!

Oct 12, 2013 – 34k long run

Similar route to what I ran 2 weeks ago, except we added 2k on to the front end of the run to get it up to 34k total.  Generally I’m not the best at fuelling my runs.  I never bring anything on my other runs, and usually don’t bring much on my long runs.  I don’t love gels, and have never taken salt, but I decided to give both a chance, as well as bringing along some water.  My aim was to take salt approximately every 20mins, and a gel at 1h00 and 2h00.  I also had water to hydrate throughout.

I knew the route and remembered from about 7k to 17k there were lots of rolling hills.  I upped my effort here, especially going up hills.  For the most part nothing too crazy, but enough for it to be a big relief when I reached the top.  Then from 18 to 21k we had a planned tempo session.  I tried to maintain good form and high foot turnover, and paid less attention to my watch.  I knew I was moving well, but only after noticed this sections was about a 4:03/km average.  From there in it was easy, steady running.  I didn’t hurt as much in the final 7 or 8k as I do on most long runs.  I think this was due to a combination of running more, and improved nutrition on this run.  In the last couple weeks leading up to Hamilton I’m going to try to continue to pay closer attention to fuelling properly during the run.