10k of intervals 7k course PB and RHR 40 but no long run

14th August Saturday AM;
10.5km of long! Intervals @ 4.41 per K, HR's 171-174.

Beat what I did in early June by 20 seconds so a session SB and very soft PB.
Solid effort without anything spectacular, and kept the heart rate down by not kicking for home much on any of the reps. Did the first interval at 4.30 per K pace (mainly due to the first 700m being at 3.44 per K pace, although it didn't feel as hard as it normally would, (i.e. I think I am not far off doing a shorter intervals session like say 4x1k reps at maybe 3.30-3.45's)) and the rest of the session was at about 4.50 per K pace, and the last 2-3k was pretty hard, so I know I made some gains. This was one of my 3 main target sessions for this week, so very pleasing to nail this one.

Toughish evening at work the night before so wasn't feeling the best but when I woke up with a RHR of 40,(and my second lowest weight reading of this year in 77.6kg) I knew it was game on for the reps session...So negotiated with my wonderful wife to look after the little ones breakfast, ignored the hunger pangs, and with no Saturday shift at work to goto, made it down to the oval by 10am...weather was excellent, and had minimal dog issues, and only one small bit of a soccer game/training during my last rep. Good session.

Thursday 12th August PM;
7km in 34.13 (4.53 per K) HR only 165.
Ran a small course PB (by 6 seconds) in heavy persistent rain, on a run that started as an attempt to do the 10.5km intervals session, but early on I realised that trying to do that session in the weather I had served up was going to be very depressing/hard ineffective/hard to measure, so decided instead to push on to a 7km run instead, as I knew I wouldnt want to run again once I stopped with my waterlogged shoes, and shirt. Couldn't remember what my course PB was while running, so wasn't really gunning for it, besides too busy dealing with heavy rain, which meant I pretty much had the oval to myself, as most people were not game to venture into it...The rain was making me go slower and slower until about 3 laps to go when it settled down a bit, and then got pretty wet again in the last 1.4k...

My notes from Strands.com read as follows;
Poured with rain throughout this run, pretty heavy rain early on, at one point the rain was so heavy i could hear it hitting my hat. My waterlogged shoes and shirt slowed me down considerably. Finishing heart rate a lot lower than last time I did this oval course, and its a small PB by 6 seconds on this course. I think I am pretty much over the flu now. Fastest 700m 2.56 slowest 3.40. Didnt finish hard, just coasted through the last lap in 3.28.

So a bit short on the distance, not lightning quick but the low heart rate and the fact that its still a course PB confirms my training momentum is considerable and headed in the right direction. A good solid run in atrocious weather conditions.

8 weeks to go need to get the long runs and medium runs ticking over, and build on the few good short sessions (5k in 22.06 @ 4.25 perK , 8.6k tempo run at BT @ 4.51 perK, 7k in 34.13 @ 4.53 perK and the 10.5K long intervals @ 4.41 perK) I have been able to get done, and get serious about the charge towards Melbourne. Its do or die time. Fremantle is guaranteed an AFL finals campaign now, but whether they finish 4th, 5th or 8th is yet to be determined. Its a bit the same with my Melbourne campaign.

I can do near enough is good enough for the next 8 weeks, and limp onto the MCG with another 4 hour effort, a bit like the Dockers finishing 8th and getting bundled out of the finals in the first week in Melbourne by Carlton or Sydney...
Or I can do most, all, or more than all my target sessions and the sky is the limit, with a marathon PB to enjoy at the finishline on the G...
I bought another powerbar sachet at our local shop the other day, reminds me of when they had powerbar sachets in Melbourne I think it might have been 2008 or 2007. Dont think it was last year. Its awesome being able to by Powerbar stuff just a short walk from my house...

Current dilemmas include;
* friends wanting me to do the City to Surf Marathon. Cost and logistics, family matters course etc all negatives for me...catching up with friends rellies in city beach, the first 20k being a nice course the buzz of running with some of the better marathoners in the world early on again, maybe getting on TV again a chance to maybe run a bit better than my pathetic 4.30 in the Perth, and various other things are positives. My City to Surf webpage HERE.........potential for injury=high unless I walk the Kings park section like last year...
* friends inviting me to do the Stirling Ridge walk (summiting about 5 of the highest mountains in WA, and run/hike for about 14hours+ straight through alpine terrain...) in a day the day before the Freo 10k race...negatives costs and logistics family stuff very challenging. very hard to get to Freo and run a good time after that...although I could try and do it at lake Gwelup the week before. It could clash with the Dockers in week 2 of the AFL finals, and it clashes with Mens Convention...Positives would be an awesome day hanging out with some cool people, and if I avoid major injury or death, the fitness benefits would be utterly sensational. Also its one of the things I have wanted to do for many years, the opportunities dont come along very often, and just being in the Mountains would be awesome, its such a wonderful part of the world...My Half ridge hike webpage HERE........Potential for injury=high.

However Melbourne is my goal race, so no matter what I do I will be trying to keep focused on that...
i had big plans for a long run on Sunday but at the end oif the day, nothing workedm just couldn/t get out to do it...Big FAIL on that front can't afford to miss that too many more times...


Ive decided to bring back my weekly stats summary thing which I have used in the past to help keep me on track for the next 8 weeks;

Volume; 103min . Sessions;2 Best RHR;40 Sleep;44 *9
1. OD/LSD/LFD;FAIL (plans to go to Walyunga or locally didn't eventuate.)

2a. REPS;Long reps; 10.5K @ 4.41 per K.Target achieved. yay.

2b. REPS;short reps; NIL

3. MEDIUM run (tempoish or TT); FAIL
4. SHORT run (tempoish/or TimeTrial); 7km @ 4.53 in very wet conditions tempoish except I coasted home with no kick at all, partly due to the conditions. Still a course PB.
5. RACE; NIL.

IN SUMMARY;
Well 1 (reps) out of the big 3 done is better than none, but not a satisfactory week, unless I get at least 2 out of the big 3 training priorities done. That said my weight and RHR are still on track, my times for both sessions were good, but I need to step on it in all departments if I am to get to where I want to. Hopefully the last sub-standard week. can't afford too many more without a long run...Still game on but getting into do or die zone soon...