Monday Total: 10.3k
Week Total: 10.3k
Month Total: 35.5k
Year Total: 639.7k
Time: 59.46min
Av pace: 5.48min/km
AHR: 132; MHR: 209
Av Temp: 18.7*c (6.07am)
Rel. Humidity Av: 90.2%
Wind Spd Avg: 4.9kph (E)
Started with: I can't give you what I haven't got - the Living End
Finished with: Real Wild Child - Iggy Pop
"In simplest terms, what you are trying to do when you taper is recover from all of your hard training, so that you are well rested and ready to put the training to the test. When you have trained and “peaked” properly, you should experience increased power, reduced lactic acid buildup and fatigue, increased blood volume, enhanced work capacity, increased fuel storage, and renewed interest in participating in your event (if at any point you were verging on overtraining). You should feel like you have plenty of “pop” or “spring” in your muscles, and you should also feel a bit antsy, as though you cannot wait to get going again. The most common mistake people make leading up to their event is to think that “more is better” and to train hard right up until the day before the day of the race or climb. As difficult as it is to remember, fitness actually improves with rest, and you want to be well rested to perform optimally." - Courtenay Schurman, MS, CSCS
This week I am in serious taper mode so it was this morning that I ran an easy 10km. It was very muggy and warm at 6am - however that seems to be the norm for Canberra these days.
I had a great birthday weekend, mainly because it was spent with friends and family.
Tesso asked if I would be using my ipod during SFT and if so, what my playlist is likely to be. What I'll do is give my playlist in instalments over this week because its pretty big. It won't be in any particular order because I program my ipod for 'shuffle' so I never know which song will come up next - I like the surprise element!
SFT playlist:
1. Intervention - Arcade Fire (one of my current favourites)
2. One Crowded Hour - Augie March (how could I not include this)
3. Chelsea Dagger - The Fratellis (thanks to iliketoast - he put me on to this one)
4. Isn't it time - The Babys (blast from the past)
5. Revelations - Audioslave
6. Black sheets - Birds of Tokyo
7. Let's get it started - Black Eyed Peas
8. Hunting for witches - Bloc party
9. One way or another - Blondie (another blast form the past)
10. Tubthumping - Chumbawamba
11. Smooth Criminal - Alien Ant Farm
12. Welcome to the black parade - My Chemical Romance
13. Dead - My Chemical Romance
14. Mama - My Chemical Romance
15. Teenagers - My Chemical Romance
16. Henrietta - The Fratellis
17. Hang me up to dry - Cold War Kids
18. Original Fire - Audioslave
19. Black Fingernails, Red Wine - Eskimo Joe
20. Sisters are doin' it for themselves - Aretha Franklin & Annie Lennox
Tomorrow:
6pm: Cross country race, Boathouse 5km
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6 comments:
Have 5 good sleeps CJ ;-)
Me - I prefer "songs interwoven of lights and of laughters borrowed from bellbirds in far forest rafters - charming to slumber the pain of my losses with glimpses of creeks and a vision of mosses" :-)
Make sure you don't bust a foo foo valve in the 5k race - nuffin stoopid!
city sounds vs. country sounds.
when i ran in the city, i was all about the pod. same with pool running. there are no charming sounds in the city. i can't do it. to hear t he traffic and cat calls and horns... everyone's attitude, the city's collective anger. they all depress me. so when i ran, in my mind i skipped and rode a bike with a banana seat to my tunes.
but...
in the country, it's all about the boids... until the first pain, then the pod.
i also ran most marathons with ear buds in but no music until i was certain most conversations around me were painfully dull to overhear.
i'm glad you had a wonderful birthday. that's another trip around the sun. exhausting. you deserve to have a great time.
As 2P says, take it easy on your 5km...
Looking forward to seeing you on Saturday. I might even bring some chocolate with me;)
Love the playlist so far. And as usual you have given me a couple of ideas for new songs to snaffle :-) Its fun having stuff that others have put you on to as you think about them while running.
Thats a great bit of advice in that quote by the way.
So a cross country race tomorrow is just part of the resting taper is it?????
Katy, get outta here!
Have you got 'A Hard Rain's A-Gonna Fall' (that would be fun), or 'Walking on Water' (for the Cox's)?
Don't kill yourself tonight. Negative split and watch the potholes where you might splat.
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