Run...Run....Run....Run.....then swim!

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	OZ Ironman
Run: 2hrs-2.15 mins @ under 145 hr along bike path. Practice nutrition and pacing. 15 min stretch after.	Swim: Squad Session		6-4-08
		Days to Ironman:	33
Daily Observations
Weight:	80.5kg	Sleep:	7.0hrs
Mood:	Great	Heart Rate:	N/a
Mileage
	Swim	Bike	Run
Daily:	3.0km	0km	26km
Week to Date:	5.5km	0km	26km
Month to Date:	5.5km	152.65km	50km
Today's Journal

This morning was the first training run in a long time that was over 2hrs if fact it probably wasn't since 2005 when I complete the GC Marathon.

The morning are certainly getting cooler...and lighter later...if fact its a great time of year to get up at 5.00am and go for a run before work. I was really looking forward to the run...but I was concious that I needed to kerb my enthusiasm and not get too carried away with the pace at which I was going out at.

You know its a long run....when your MP3 player runs out of battery before you complete the session.

The goals for the run were:

• practice nutrition


• practice hydration....using the 4 bottle fuel belt for the 1st time this morning.


• work on smoothing out the pace....aiming for 4:50/5.00min pace

The stats for the run were as follows:

Session Reflections:

• It was dark....
• It was cool....
• It was GREAT....
• I think I'm getting addicted to this training...is there counselling for this?
• The nutrition and hydration worked a treat!! (15/30 rule rather than 15/45) I have been using this rule for a couple of weeks now.
• The pace was ok...a bit erractic at times.
• The legs...particularly the quads were burning by about the 20km mark....
• Lots of positive self encouragement (PSE) was utilised...from about the 15km mark. The positive thinking really does get you through the tough stuff.
• I was happy!!!

Recovery....skins on for the rest of the day...lots of water....eating the right stuff...

PM Session: Squad Session

Had an extra 500m before the squad began.....the legs were feeling the run this morning....seemed to have little energy to assist my legs in propelling me forward....the pool buoy was utilised heavily throughout the session tonight.

I am currently using the quote from Lance Armstrong as a training philosophy at the moment....I become a happier man each time I suffer.

The session involved....another 500m warm up....300m of drills and then 15 x 100m on 1:50min (held about a 1:45min cycle throughout) the majority of this was using pool buoy. Then to conclude the session a 200m choice warm down.

I got out of the pool and my legs were just jelly....where were they....wow...in a funny sort of was this was great....but it was one that I hadn't really experienced........interesting.....blah...blah....blah...not sure what the point is here......

Great session...again I was HAPPY!