Nomads
Since my last post the builders have moved into the Bronte palace and we have been evicted to allow them to take out one of the bathrooms, take down the ceilings and generally knock the place about! We are hoping that we won't be out for too long but it will probably be at least 2 months.We have turned nomadic, living with Mr lulu's mother during the week and relying on the generosity of friends ( mainly Vurt and Ellie) to give us a bed at the weekends.
At least this means I have some new territory to explore when I'm out for my runs, although the SW suburbs are certainly a lot cooler than Bronte first thing in the morning.
Running wise I have been pretty consistent despite the chaotic lifestyle. Since the last post I have done the following runs:
30/7 - 6 km
1/8 - 6km
3/8 - 14km
6/8 - 5.5km with 4km at tempo
7/8 - 6km
9/8 - 12km
Last week's Sunday long run was done with Ellie and we went down to Tempe and ran along the Cook's River which is very nice flat bike path along the river, complete with the remains of a burnt out car at one point!
I did my long run this morning so that I had plenty of energy to cheer the C2S runners tomorrow. 12kms around Centennial Park. I felt pretty good today and interestingly my av heart rate was 161 at an av pace of 6.27 which compares with an av pace of 6.50 for the same heart rate a couple of weeks ago.
We'll be staying with some other friends in Vaucluse tonight, just a short walk from the course so we'll see you out there!
During the week I also read an interesting book ' Run less, Run faster' - sounds like a great idea! The programmes are based on research conducted at the Furman Institute of Running and Scientific Training. The programme consists of 3 runs and 2 cross training sessions per week. The runs are very specific, with one interval session, one tempo run and one long run. The theory is that you do less running but the running you do is specific for running faster and the cross training gives you the cardio conditioning without putting the extra stress on body. This really appeals to me for two reasons: I always feel better when I am running at a tempo pace - it feels easier to hold my form and I feel more stable, and second, as I'm prone to injury this could be a way of doing my training without having to do lots of miles which will possibly lead to further breakages. It's worth a try anyway, so once I have done the Noosa 10km race in a couple of weeks I will follow the training for 12 weeks and see what happens. The programme requires you to run very specific pace for the tempo and long run and you calculate the pace based on a recent race, so the Noosa 10km will give me a good indication of what pace I should be training at.
posted by Lulu @ 2:13 PM
6 Comments:
So pleased to hear that the training has been going so well lately. It was lovely to catch up with you & WTR on Thursday. Let's not leave it too long next time!
See you at the bus stop :)
Good result with the HR on that run!
I'd say that's a good program, especially if you like running a little faster/harder. As the running sessions are few per week, try not to miss any (or the cross-training).
That sounds like a good plan lulu, especially for avoiding injury. What sort of cross training would you be doing?
Sounds like a great effort. Well done.
Thanks so much for the cheers on Sunday!!!! I really needed it at that point of the race.
Getting a "go Tesso" was like being back at the GC where we had our names on our bibs :)
Nomad or not you keep running and this is important. Better times will come soon.
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