Good training this afternoon with five sets of 1600 m fast pace runs- less than a sprint, but faster than event pace.
Good response, and legs holding up well. Some good stretching before and afterwards.
I was running along Sydney Harbour between Mrs Macquaries Chair and the western apron of the Sydney Opera House. Unbeatable training location, except that toward the last 400m of the fourth set a filming crew had blocked the path preventing all pedestrian access. I wasn’t really happy about that, but had to work around it which initially I found frustrating but was a good reminder that not everything will go to plan. There will be bigger difficulties to contend with on the journey ahead.
Last week I took my training easy resting my legs as much as possible. Training last week was spent in the pool mainly doing sprints of deep water running for extended periods and light periods of stretching.
My legs had tired over the previous weeks, and were beginning to show the stress of overtraining combined with a lack of sufficient stretching.
Warming up tonight, and setting off for an initial run I felt as though I had a new pair of legs. Well rested and prepared for the start on Thursday.
Tonight after a warming up of stretches, light aerobic activity and dynamic stretches I went for a slow job followed by interval training of 12 x 200 m sprints along the waters edge of Sydney Harbour. The long nights of daylight savings with the Sydney Opera House and Sydney Harbour Bridge in the background made it very enjoyable.
I finished up with a slow 5 km jog ending with an extended period of stretching. Over the next few days I will focus on my diet and building up fuel for the journey ahead.
After the last week of relative discomfort in the ankles and calves, I stepped it out tonight for multiple sprints across a distance of 1600 m. I ran at close to ‘race pace’ less so for time, and more to regain confidence in running at speed on legs that were a little delicate in the previous days. I felt in good condition after the long run yesterday.
My course, rather than repeated distances from Mrs Macquarie’s Chair to the far side of the Sydney Opera House, was running 1600 m intervals which took me across the Sydney Harbour Bridge (2 lengths at 1600 m) and returning (3 lengths with one running across the Circular Quay and around the Opera House).
I principally ran across to Milson’s Point to confirm the logistical arrangements for breakfast on Saturday after the launch run. Some details required extra refinement…everything takes effort, and the outcome is the reward. I think it will be a great run on Saturday.
A couple of thank you’s from today:
- Thanks to Brooke, one of the friendly Personal Trainers on staff at the Cook and Phillip Pool/Gym facility opposite Hyde Park. She gave me some good advice in relation to stretching.
- Thanks to Ben Ward, a friend who together with other friends runs GreenUps in Sydney. He was really interested in the run and launch for Saturday, and gave some excellent feedback to change the start time from 7 am to 8 am. Good advice Ben! About 100 other people will really thank you for that extra hour on Saturday!
From Cook and Phillip Pool, I ran down to Sydney Harbour’s gorgeous foreshore at Mrs Macquarie’s Chair located at the Royal Botanic Gardens. Sydney would have to be one of the most scenic cities in which to train.
Measuring out a 400 m stretch, I pounded out the eight laps required by today’s schedule.
I wasn’t wearing a watch or heart-rate monitor, so ran for maximum effort on each lap.
Commencing the running I had some soreness in my lower calves and ankles from the past week’s training, but this soon loosened up allowing me a free stride.
Sprint training can be hard work when your fitness is low. As your fitness improves, the ability to continually run at pace becomes an engaging challenge within one’s self.
The reward from tonight’s training was a spectacular sunset spilt out across a chequer-board pattern of clouds in the sky. Did anyone capture the sunset on camera? Send me a photo, and I will upload in the blog.