Hugh Williams – Forget the Clock, Focus on racing!

The past week has been another solid and surprisingly consistent week of training.  Having quality company in my runs has been a great help in logging up the miles and it’s one of the great things about having such a great squad and also good friends outside of my training group.

Another surprise was running a personal best at the NSW Club Champs. Despite this, I wasn’t thrilled as I raced poorly, worrying about the clock instead of trying to compete. This is a good motivator to do more 1500m races during the season and just race and see what happens!

This week I’ll be tapering for the Hunter Track Classic 3000m in Newcastle. This race will be a great opportunity to run fast over a distance that I would race once a year at the NSW 3k Champs. I’ll put up a blog with how I taper in the lead up for a big race next week.

Week from 6/1/14 to 12/1/14

Monday – One hour easy at 5pm – had to fight through the masses on the harbour bridge. Will definitely not be doing it at that time again! (14km)


AM – Easy 8km

PM –  2km, 1600m, 1200m, 800m 400m, 5x 200m. Recoveries varied from 2:30 to 30secs depending on reps. 3.5km warm up and warm down. (15km total)

Wednesday – 90min run (19.5km)


AM – Easy 8km

PM – 8x500m over cross country course with <1min recovery. Times varied from start (1:34) to fast finish (1:24).  3.5km warm up and cool down. (12km total)

Friday – Easy 30mins (6km)


AM – NSW Club Champs 1500m. 15min recovery followed by 3.5km tempo with Pete Costello and Liam Ridings. 3km warm up and 2km cool down (10km total)

PM – Easy 8km

Sunday – 2 hour long run. Felt quite good after 1500m. Churned out a solid last 10km with Alex Rogers who is in preparation for London Marathon (28.5km)

Total = 129km

Club Champs 1500m