Week - 48k
Month - 130k
YTD - 753k
After Friday's rare downpour it wasn't looking good nor did I believe the weather lady that the weekend was going to be clear, bright blue skies. When Saturday morning arrived they were spot on, the day was great and I ws pretty excited about the prospect of doing this race.
We left home about 6 am for a 8 am start thinking that it would take around an hour to get there, we arrived 35 mins later and then realised that the directions on the entry form stated 1-1.5 hrs from Brisbane. We already live 30 mins from the city, Ahhh well, at least we weren't late.
Before the race, I was chatting with Hannah, Clairie, Tesso, Vegie-Girl and met Davo for the first time which was nice. He live close to me however we have never bumped into to each other whilst training. Apart from that I was preoccupied playing with Sam amd talking to Cas and her friend that I lost track of time. So much so that I didn't go for a warm up and was even strapping on my 1001 gadgets that I decided to run with when everyone was walking to the start line.
I made it and was straight into it not long after lining up. I felt relaxed but obviously subconciously I was nervous as passing the 3k mark in 12.43. I made myself slow down to around 4.30 pace for the next few k's which saw me go through 5k in 21.55.
By this stage the sun was out and mixed with the wet ground made it that fairly humid, I was beginning to feel a little fatigued. I decided to have my first gel around the 7k mark which seemed to help. It was also a good time to visit the bush for a minute or so as the line up for the toilets before the run was quite big.
The terrain at this stage was fairly good, apart from one section of single trails it was very wide dirt roads with a good mix of flat and hills. The gel had kicked in and I was feeling fairly good again although it was or it felt warmer than usual I was maintaining a good pace. I passed through 10k in 46.43 and from this stage on the tracks became quite abit harder.
Some of the climbs were very difficult and the fact that they didn't really begin until the 12-13k mark probably made it seem that much more difficult. For the next 14k the pace really slowed and out of those only two k's were clocked under 5 mins.
The scenery was great I had really forgotten how good it is to get out in the bush and get dirty. This was my first trail run but I done alot of mountian bike riding in the Blue Mountains before which I really enjoyed.
I really paid attention to my fluid and food intake and sacrificed some positions and time just to get through it. I actually stopped to walked while eating which I am glad I did. The last 4k of the run was the hardest, cardio wise I felt good but the legs aren't used to the distance and I began to fatigue quite quickly. Small hills felt like mountains and almost broke me, I was lessened to a walk around a section that I later found out was called Hamburger Hill. I can't remember why but the first section of this climb is pretty steep. It was wet and the rocks were slippery, I had trouble keeping grip while I walked up it and if I tried to run I dont think I would have been able to stop myself from face planting if I did slip.
I had no energy and went through this km nudging 7 mins. It probably wasn't a bad decision to walk, the scenery at this point is awesome the view of the mountain is amazing. I got to the top of the hill and continued on through the downhill section. I was unsure how far I had to go and was begging the line to be close, I was going sooooo slow but I do anything about it I had nothing left. Rounding a corner I saw a row of parked cars with the school that we began at through the trees. I tried to picked up the pace but the legs got angry and repaid me with a small cramp. A warning I guess so I remain the pace my legs agreed with.
Hearing the small crowd gave me a second wind, I didn't really speed up but it just made the pace I was running much easier. I entered the school and saw Cass and Sam with Cass's friend sitting next to finish line.
Sam is usually sleeping everytime I finish an event so I think he knew that this race was going to be a tough one for his dad and stayed awake just to see him finish :) I am pleased that I got through it one piece, a little bit of muscle tightness but nothing major. This is my greatest distance I have ran in one go and I am pretty chuffed. I completed the 24k course in 1.55.13.
Bring on GH 30, Sep 06.
Sunday, July 30, 2006
Thursday, July 27, 2006
Mid Week Run Group
Week - 24k
Month - 106k
YTD - 729k
I made an appearance at the Run Inn last night for the mid week run group. There are sooooo many newbies there that when I walked in I thought I was in the wrong place. I haven't been for that long, I am well outside the loop.
Anyway, before we all head out Phil H gives a run down of the previous weeks results of all the various runs that were conducted. Moments before this I was chatting to Phil Klein about how I dropped out after 12k at West End. The J2J results were read out then West End, Phil announced that one of his members was the first female for the 15k, immediately after that was said Phil Klein piped up and said "Shane came 1st in the 12k aswell" the group goes What?? 12k! there was no.......Ahhh Phil was being funny. It was pretty good, very quick :)
After that four groups headed out in different directions and after hearing what each group was doing I ended up going with my normal group. They were running for the least amount of time, around an hour which suited me fine. I didn't want to go too hard due to GH this weekend so I just sat at the back of the group, mind in neutral. For the first 20 mins of the run I didn't stop the Garmin at the traffic lights etc so the k's were indicating very slow times. Once we settled into the run and got out of the main streets the pace picked up. Overall we ran 12k in 1 hr 3 mins including the stops from the first 20, so I was pretty happy about that.
Today was nothing, I didn't get the opportunity to exercise today and will probably go for a short run tomorrow. Im a little worried now about the race, it's only 2 days away and I am thinking I have bitten off more than I can chew, so to speak. I just hope it isn't too hilly, I think the distance will challenge me enough.
A few questions have been asked so I will answer these. The enforcer asked what hotel I am staying at in Pitt St, I think it is the Metro Hotel. Tesso also asked if I am doing the Bridge to Brissie run? Im going to miss this one again, I was in Iraq last year and family are visiting this year, I dont know which one is worse :)
Well that's it for now, I will post after the GH, either crying or smiling.
Month - 106k
YTD - 729k
I made an appearance at the Run Inn last night for the mid week run group. There are sooooo many newbies there that when I walked in I thought I was in the wrong place. I haven't been for that long, I am well outside the loop.
Anyway, before we all head out Phil H gives a run down of the previous weeks results of all the various runs that were conducted. Moments before this I was chatting to Phil Klein about how I dropped out after 12k at West End. The J2J results were read out then West End, Phil announced that one of his members was the first female for the 15k, immediately after that was said Phil Klein piped up and said "Shane came 1st in the 12k aswell" the group goes What?? 12k! there was no.......Ahhh Phil was being funny. It was pretty good, very quick :)
After that four groups headed out in different directions and after hearing what each group was doing I ended up going with my normal group. They were running for the least amount of time, around an hour which suited me fine. I didn't want to go too hard due to GH this weekend so I just sat at the back of the group, mind in neutral. For the first 20 mins of the run I didn't stop the Garmin at the traffic lights etc so the k's were indicating very slow times. Once we settled into the run and got out of the main streets the pace picked up. Overall we ran 12k in 1 hr 3 mins including the stops from the first 20, so I was pretty happy about that.
Today was nothing, I didn't get the opportunity to exercise today and will probably go for a short run tomorrow. Im a little worried now about the race, it's only 2 days away and I am thinking I have bitten off more than I can chew, so to speak. I just hope it isn't too hilly, I think the distance will challenge me enough.
A few questions have been asked so I will answer these. The enforcer asked what hotel I am staying at in Pitt St, I think it is the Metro Hotel. Tesso also asked if I am doing the Bridge to Brissie run? Im going to miss this one again, I was in Iraq last year and family are visiting this year, I dont know which one is worse :)
Well that's it for now, I will post after the GH, either crying or smiling.
Tuesday, July 25, 2006
Life's Good!
Yesterday was a great day not only because I had a day off work but because I went for my first ever massage. It wasn't one of those nasty ones you get from the physio but a nice relaxing one. When we returned home I checked the mail and I had two letters. One was the confirmation of this Saturday's GH mountains run the other was my C2S number. Woohooo, and to my delight it was RED # 4512.
My trip to NSW is for a family visit, who live on the Central Coast so Cass and I booked accommodation for Saturday night before the C2S so obviously we didn't have to drive down on the morning. The hotel is in Pitt St and according to the maps not far from the start. Im a little rusty when it comes to Sydney I haven't lived there for almost ten years.
I am also over whatever it was that caused me grief on Sunday. It seemed to disappear as quickly as it came. I haven't run since then and will give it until tomorrow before I venture out. Not entirely sure but I will try and get to the Run Inn for the Wednesday group and just go in a more casual group.
The next few weeks are starting to get very exciting, I am also hoping on my return trip from Sydney to continue driving past Brisbane and stop off at Noosa for the half marathon on the 21 Aug.
It's times like these that it makes me wonder why anybody would not want to be a runner, how good is it.
My trip to NSW is for a family visit, who live on the Central Coast so Cass and I booked accommodation for Saturday night before the C2S so obviously we didn't have to drive down on the morning. The hotel is in Pitt St and according to the maps not far from the start. Im a little rusty when it comes to Sydney I haven't lived there for almost ten years.
I am also over whatever it was that caused me grief on Sunday. It seemed to disappear as quickly as it came. I haven't run since then and will give it until tomorrow before I venture out. Not entirely sure but I will try and get to the Run Inn for the Wednesday group and just go in a more casual group.
The next few weeks are starting to get very exciting, I am also hoping on my return trip from Sydney to continue driving past Brisbane and stop off at Noosa for the half marathon on the 21 Aug.
It's times like these that it makes me wonder why anybody would not want to be a runner, how good is it.
Sunday, July 23, 2006
Yet again I changed my plan
Week - 12k
Month - 94k
YTD - 717k
Caos was on the menu this morning, firstly I woke up 15 minutes late, then when I finally got my act together and we were in the car driving, about a 1km from home, Cass goes " did you push the button on the remote to close the garage door". She has known me long enough to know that I have early onset......what's that condition? - Oh yeah Alzheimers, almost forgot :) so I couldn't remember if I did, so we looped back around to check. Well it was, so off we drove for take two. About ten minutes into the trip I then realised that I left the ipod, I was loading new songs last night for todays race and left it still attached to the computer. Idiot! So that's where it remained.
We eventually arrived and Cass registered for me while I completed a ten minute warm up. Whilst on the warm up I changed my plans and decided to try and beat my time that I ran in the last 15k race. The time was 66mins and I was confident that it wouldn't be too hard to do.
The gun went at 6.30 a and I took off feeling comfortable running a few secs over 4 min/k pace, I slowed down a little over the next few k and completed the first 5k loop in 20.40. I was feeling good and running this pace quite easy. There were a few fellows behind me, two of which were having a conversation for the entire race thus far, so obviously not doing it tough. I eased up a little for them to catch me so I could run as a group.
At around the 7 k point we were a group of 4 and still running reasonably well. The two people that were having a conversation started talking about the Tour de France results from last night which I taped. Well to cut a long story short I now know the results :( I guess Cass will be happy though.
At the 9k mark I started feeling sick in the stomach and slowed a little. This didn't seem to help and by 10k (41.45) I had to cut away to the toilets. I wasn't feeling too good at all, so after a few minutes in there I tried to continue the race. I lasted another 2k before I decided to cut my losses, im not sure what caused it but it seemed to settle down quite quickly after I stopped running.
Im a little disappointed about the outcome of today but I do know that I am travelling pretty good, well in comparison to what I was a few months ago. I did still complete 12k which isn't a bad training run so I shouldn't be too hard on myself.
Anyway, enough of that, the turn out was a little small today but I saw Tesso and Clairie who ran well today. Clairie has had some time off with an injury but seemed to get through it without any concerns which was good to see. The presentations saw myself get a random draw prize containing a pair of socks, and some other food/drink items which was nice.
I will chill out for the rest of the day and reassess how I am feeling tomorrow.
Month - 94k
YTD - 717k
Caos was on the menu this morning, firstly I woke up 15 minutes late, then when I finally got my act together and we were in the car driving, about a 1km from home, Cass goes " did you push the button on the remote to close the garage door". She has known me long enough to know that I have early onset......what's that condition? - Oh yeah Alzheimers, almost forgot :) so I couldn't remember if I did, so we looped back around to check. Well it was, so off we drove for take two. About ten minutes into the trip I then realised that I left the ipod, I was loading new songs last night for todays race and left it still attached to the computer. Idiot! So that's where it remained.
We eventually arrived and Cass registered for me while I completed a ten minute warm up. Whilst on the warm up I changed my plans and decided to try and beat my time that I ran in the last 15k race. The time was 66mins and I was confident that it wouldn't be too hard to do.
The gun went at 6.30 a and I took off feeling comfortable running a few secs over 4 min/k pace, I slowed down a little over the next few k and completed the first 5k loop in 20.40. I was feeling good and running this pace quite easy. There were a few fellows behind me, two of which were having a conversation for the entire race thus far, so obviously not doing it tough. I eased up a little for them to catch me so I could run as a group.
At around the 7 k point we were a group of 4 and still running reasonably well. The two people that were having a conversation started talking about the Tour de France results from last night which I taped. Well to cut a long story short I now know the results :( I guess Cass will be happy though.
At the 9k mark I started feeling sick in the stomach and slowed a little. This didn't seem to help and by 10k (41.45) I had to cut away to the toilets. I wasn't feeling too good at all, so after a few minutes in there I tried to continue the race. I lasted another 2k before I decided to cut my losses, im not sure what caused it but it seemed to settle down quite quickly after I stopped running.
Im a little disappointed about the outcome of today but I do know that I am travelling pretty good, well in comparison to what I was a few months ago. I did still complete 12k which isn't a bad training run so I shouldn't be too hard on myself.
Anyway, enough of that, the turn out was a little small today but I saw Tesso and Clairie who ran well today. Clairie has had some time off with an injury but seemed to get through it without any concerns which was good to see. The presentations saw myself get a random draw prize containing a pair of socks, and some other food/drink items which was nice.
I will chill out for the rest of the day and reassess how I am feeling tomorrow.
Saturday, July 22, 2006
Looking forward to a negative result
Week - 23k
Month - 82k
YTD - 705k
On the weekends I need to get out a little earlier, especially during winter. My legs dont want to co-operate for the first 5 mins or so, every step I take feels like I am jumping from a great height and they are all stiff. It's the cold and being a little weedy man I dont have much insulation to keep me warm :)
The pace was slow going today which was the intention, just to get the legs turning over after yesterdays session which I am still feeling the effects of. 5km in total in 26 mins.
Tomorrow is the Brisbane road runners fortnightly club event which is 15k. I am going to try for a negative split for each of the 5k loops. The times I will aim will be;
Lap 1 - 25 mins
Lap 2 - 23 mins
Lap 3 - 21 mins
Not sure if I will be able to do this but it will be fun trying.
Month - 82k
YTD - 705k
On the weekends I need to get out a little earlier, especially during winter. My legs dont want to co-operate for the first 5 mins or so, every step I take feels like I am jumping from a great height and they are all stiff. It's the cold and being a little weedy man I dont have much insulation to keep me warm :)
The pace was slow going today which was the intention, just to get the legs turning over after yesterdays session which I am still feeling the effects of. 5km in total in 26 mins.
Tomorrow is the Brisbane road runners fortnightly club event which is 15k. I am going to try for a negative split for each of the 5k loops. The times I will aim will be;
Lap 1 - 25 mins
Lap 2 - 23 mins
Lap 3 - 21 mins
Not sure if I will be able to do this but it will be fun trying.
Friday, July 21, 2006
Speedwork...... OUCH!!!
Week - 18k
Month - 77k
YTD - 700k
I forgot how much 18 holes really drains you, and after a cool start the day really heated up out there. I dont know if it was the climate or just my blood pressure when that damn ball wouldn't go in his home. From tee to hole, the entire course is 5km, so I would have probably walked 7-8k after zig zagging every fairway.
I finished about 1pm and after going home I had a nana nap before heading out for some sprint work. I found a school nearby that has a marked grass 400m track in pretty good condition. I didn't have a plan until I got there and decided that I would complete 3 x 400m, 2 x 200, 2 x 100m all with a walking recovery around the track.
I got the spikes on and yes Go Girl they still fit even after 20 years ;) Ideally for a proper sprint training session the recovery time is much longer so a maximum effort every set isn't possible
The first 400m went very well, I felt like I had a good amount of speed considering I haven't done this for a while. I held my form for most of the lap starting to fatigue a little in the last 50m or so.
The recovery was a slow walk/ jog, I reached the start line again and took off, after 100m or so I started to felt the effects of the first run, this time it was much tougher which continued to be the case for the remainder of the session.
Overall I enjoyed striding out a little, and definetely one of harder sessions I have done in a while. The total distance for the day was only 1800m but at around 85% max speed it hurt.
My time limits I imposed on myself for each distance were;
1.10 for each 400
32 secs for each 200
15 secs for each 100
My splits ended up looking like this
1. 400 - 1.04 min
2. 400 - 1.06 min
3. 400 - 1.06 min
4. 200 - 33 secs
5. 200 - 34 secs
6. 100 - 14.6 secs
7. 100 - 15.16 secs
My calves are a little tight now and were starting cramp up in the 100m sets, mainly caused by running on my toes. I will certainly get down there again and hopefully it will get a little easier next time.
Month - 77k
YTD - 700k
I forgot how much 18 holes really drains you, and after a cool start the day really heated up out there. I dont know if it was the climate or just my blood pressure when that damn ball wouldn't go in his home. From tee to hole, the entire course is 5km, so I would have probably walked 7-8k after zig zagging every fairway.
I finished about 1pm and after going home I had a nana nap before heading out for some sprint work. I found a school nearby that has a marked grass 400m track in pretty good condition. I didn't have a plan until I got there and decided that I would complete 3 x 400m, 2 x 200, 2 x 100m all with a walking recovery around the track.
I got the spikes on and yes Go Girl they still fit even after 20 years ;) Ideally for a proper sprint training session the recovery time is much longer so a maximum effort every set isn't possible
The first 400m went very well, I felt like I had a good amount of speed considering I haven't done this for a while. I held my form for most of the lap starting to fatigue a little in the last 50m or so.
The recovery was a slow walk/ jog, I reached the start line again and took off, after 100m or so I started to felt the effects of the first run, this time it was much tougher which continued to be the case for the remainder of the session.
Overall I enjoyed striding out a little, and definetely one of harder sessions I have done in a while. The total distance for the day was only 1800m but at around 85% max speed it hurt.
My time limits I imposed on myself for each distance were;
1.10 for each 400
32 secs for each 200
15 secs for each 100
My splits ended up looking like this
1. 400 - 1.04 min
2. 400 - 1.06 min
3. 400 - 1.06 min
4. 200 - 33 secs
5. 200 - 34 secs
6. 100 - 14.6 secs
7. 100 - 15.16 secs
My calves are a little tight now and were starting cramp up in the 100m sets, mainly caused by running on my toes. I will certainly get down there again and hopefully it will get a little easier next time.
Thursday, July 20, 2006
Mid week update
Before I begin I will answer a question that R2B asked. Do you think gym training is worth it from a running perspective?
Although Im slack when it comes to weights etc I do believe that they help alot. I feel stronger, can handle hills much better and generally feel that I have alot more power. I used to do them alot when I used to compete in sprinting but still feel that they help with the endurance stuff aswell. Furthermore if you have seen my little chicken legs then going to the gym is least I can do for them :)
Well over the past two days, I have taken a break from running and just went to the gym yesterday. I was finding that I was getting a little tight and fatigued due to the increase in distance I have been doing over the past fortnight. Although not ideal I dont want to become injured with overuse injuries and I generally run better as I suppose everyone does after a little rest.
Work has been kind and has given us Friday and Monday off so I am off for another round of golf in the morning. More than likely in the afternoon I will try and do some speedwork and maybe cram another short run on Saturday before West End.
I think that should be the least I do, the way Tesso has been running lately I might need to turn it on in the last 100m of Sundays 15k race :)
Although Im slack when it comes to weights etc I do believe that they help alot. I feel stronger, can handle hills much better and generally feel that I have alot more power. I used to do them alot when I used to compete in sprinting but still feel that they help with the endurance stuff aswell. Furthermore if you have seen my little chicken legs then going to the gym is least I can do for them :)
Well over the past two days, I have taken a break from running and just went to the gym yesterday. I was finding that I was getting a little tight and fatigued due to the increase in distance I have been doing over the past fortnight. Although not ideal I dont want to become injured with overuse injuries and I generally run better as I suppose everyone does after a little rest.
Work has been kind and has given us Friday and Monday off so I am off for another round of golf in the morning. More than likely in the afternoon I will try and do some speedwork and maybe cram another short run on Saturday before West End.
I think that should be the least I do, the way Tesso has been running lately I might need to turn it on in the last 100m of Sundays 15k race :)
Tuesday, July 18, 2006
New Goal.......a little Scary!
Week- 16k
Month - 75k
YTD - 698k
As you do during work hours I was perusing the CR website when I started reading about the upcoming Glasshouse Mountains run. I was keen to do the first race in May but I was too busy freaking out that I just became a dad to even think about running. Anyway I was considering doing the Ipswich Half on the 30th however after reading a few blogs about the first race I think I will give Race 2 of the Glasshouse a go on the 29th. I haven't been out there before in the 18 mths I have lived in Brissie and think that it would be nice to go somewhere different and be one with nature. So that's the plan, Cass will post my application tomorrow and I will try......that's right try and complete the 24k run (Scary!!!) If sucessful this will be my biggest race to date or equal to if you count the 2hr leg for the Caboolture run.
After letting Cass know that I would like to do the race and seeing if she minded, I strapped on the shoes all excited like and completed 10k. As usual it was run around the local area at around 5min/k pace which seemed much better today than yesterday. Total time was 50.22.
Tomorrow I will hit the gym again, I go through phases like this where I enjoy the weights but become bored with them quite quickly. I think my next session will be a speedwork I may even dust the running spikes off and return to the track where my running started over 20 years ago. Gee that sounds weird considering I have just turned 27.
This weekend is the 15k at West End, it feels like forever since I actually ran there so that will be good to give that ago.
Month - 75k
YTD - 698k
As you do during work hours I was perusing the CR website when I started reading about the upcoming Glasshouse Mountains run. I was keen to do the first race in May but I was too busy freaking out that I just became a dad to even think about running. Anyway I was considering doing the Ipswich Half on the 30th however after reading a few blogs about the first race I think I will give Race 2 of the Glasshouse a go on the 29th. I haven't been out there before in the 18 mths I have lived in Brissie and think that it would be nice to go somewhere different and be one with nature. So that's the plan, Cass will post my application tomorrow and I will try......that's right try and complete the 24k run (Scary!!!) If sucessful this will be my biggest race to date or equal to if you count the 2hr leg for the Caboolture run.
After letting Cass know that I would like to do the race and seeing if she minded, I strapped on the shoes all excited like and completed 10k. As usual it was run around the local area at around 5min/k pace which seemed much better today than yesterday. Total time was 50.22.
Tomorrow I will hit the gym again, I go through phases like this where I enjoy the weights but become bored with them quite quickly. I think my next session will be a speedwork I may even dust the running spikes off and return to the track where my running started over 20 years ago. Gee that sounds weird considering I have just turned 27.
This weekend is the 15k at West End, it feels like forever since I actually ran there so that will be good to give that ago.
Monday, July 17, 2006
Short,Sweet and Boring
Week - 6k
Month - 65k
YTD - 688k
Is what this post will be....
This morning for PT I went to the gym. I completed some of my exercises that the physio has me doing along with a few extra just so I didn't leave the gym 5 minutes later. My leg stiffness was pretty much no existant which is great, so hopefully it will not return after todays effort.
After returning home from work I went for a slow short run of 6km. The aim was to remain steady at 5min/k pace which I did and was pretty proud of it. I find it hard to run this pace, but I know that running faster on a regular basis will only cause me to become injured..... again. Overall 30.13 secs for the 6k.
Well that's all for tonight I am now off to get my beauty sleep...........I need as much as I can get :)
Until next time
Month - 65k
YTD - 688k
Is what this post will be....
This morning for PT I went to the gym. I completed some of my exercises that the physio has me doing along with a few extra just so I didn't leave the gym 5 minutes later. My leg stiffness was pretty much no existant which is great, so hopefully it will not return after todays effort.
After returning home from work I went for a slow short run of 6km. The aim was to remain steady at 5min/k pace which I did and was pretty proud of it. I find it hard to run this pace, but I know that running faster on a regular basis will only cause me to become injured..... again. Overall 30.13 secs for the 6k.
Well that's all for tonight I am now off to get my beauty sleep...........I need as much as I can get :)
Until next time
Saturday, July 15, 2006
Swing - Bike - Run
Week - 43k
Month - 59k
YTD - 682k
Today I didn't do my customary sleep in, instead I dusted the golf clubs off and played 9 holes with a few work mates. I used to play golf alot while at school but nowadays I'm lucky to play a round a year. It was a good morning something different and something I should do more often.
Anyway, the weather today was quite miserable, fairly cold which makes perfect doona weather and an excellent opportunity to watch the Tour de France that I tape on a nightly basis. I think Cass really enjoys this aswell which is probably why she has read three novels in as many days :)
So after the tour finished and I was all fired up for some training I headed out into the gloomy outdoors. I really wanted to run another 15k today however I went to the gym yesterday and now my body is punishing me for it. Im generally sore all over but my calves are fairly tender from the raises I did.
With the Ipod strapped and the Garmin set I was off, I also set the virtual partner for 4.45 pace for 15k. I ran a different route to the one two days ago an out and back leg so I could compare splits, I also made the leg fairly challenging with quite a few long hills, which hurt a bit.
Suprisingly I was moving well despite the stiffness and quickly settled into a pace slightly faster than virtual man on the garmin. At around 5.5k I had decided that 12k would be the new distance so I turned around 500m later.
I completed the first 6k in 27.05, and by 7k I realised that my return leg would be a bit tougher with a few more uphills to contend with. I eventually made it home 23 songs later and fairly even split 13 secs slower (27.18) than the first 6k.
My calves tightened up very soon after I had stopped and are fairly stiff, I now have to convince Cass that I need her to massage them for me. I dont like my chances.
I will see how things go in the next few days but I think that my next run with be alot slower than my last few.
Total 12k in 54.23
By the way, Tesso, you were right, Sam is top left hand corner of the photo in the previous post.
Month - 59k
YTD - 682k
Today I didn't do my customary sleep in, instead I dusted the golf clubs off and played 9 holes with a few work mates. I used to play golf alot while at school but nowadays I'm lucky to play a round a year. It was a good morning something different and something I should do more often.
Anyway, the weather today was quite miserable, fairly cold which makes perfect doona weather and an excellent opportunity to watch the Tour de France that I tape on a nightly basis. I think Cass really enjoys this aswell which is probably why she has read three novels in as many days :)
So after the tour finished and I was all fired up for some training I headed out into the gloomy outdoors. I really wanted to run another 15k today however I went to the gym yesterday and now my body is punishing me for it. Im generally sore all over but my calves are fairly tender from the raises I did.
With the Ipod strapped and the Garmin set I was off, I also set the virtual partner for 4.45 pace for 15k. I ran a different route to the one two days ago an out and back leg so I could compare splits, I also made the leg fairly challenging with quite a few long hills, which hurt a bit.
Suprisingly I was moving well despite the stiffness and quickly settled into a pace slightly faster than virtual man on the garmin. At around 5.5k I had decided that 12k would be the new distance so I turned around 500m later.
I completed the first 6k in 27.05, and by 7k I realised that my return leg would be a bit tougher with a few more uphills to contend with. I eventually made it home 23 songs later and fairly even split 13 secs slower (27.18) than the first 6k.
My calves tightened up very soon after I had stopped and are fairly stiff, I now have to convince Cass that I need her to massage them for me. I dont like my chances.
I will see how things go in the next few days but I think that my next run with be alot slower than my last few.
Total 12k in 54.23
By the way, Tesso, you were right, Sam is top left hand corner of the photo in the previous post.
Thursday, July 13, 2006
Music to my ears
Week - 31 km
Month - 47 km
YTD - 670 km
Part two of the Ipod story..........I went for my first training run with the Pod. After the day I had, Cass hosting a mothers group at home saw a generally quite household become a childcare centre ( see pic). I needed to unwind, I was bound up like a tight spring so 15km was on the agenda.
I hadn't run this far since Warwick which is almost 2 months ago, so the outcome of this was unsure. I set off with Garmin on the right arm and the Ipod on the left and felt really good from the onset. I hadn't stuffed around with playlist as yet so there was a mix of all kinds. To be honest I really enjoyed running to music and I can see why everyone is doing it nowadays it certainly takes the boredom and annoying traffic noise away.
I dont have a set 15k track from home but it wasn't too hard to find one, basically I completed a big loop around the area followed by a smaller loop close to home. A good mix of flat with some hills in prep for the C2S. I was really happy with how I felt, pretty comfortable although by the end my legs were getting a little fatigued. I guess that is understandable considering I haven't ran this far for a while. I wil begin to do thses a little more regular from now on.
I completed the 15km loop in 68.26 mins, after the run I iced the legs especially the shins and knees, tomorrow is a rest day before a slow jaunt on Saturday to round the week out.
Ipod now a goer
Thanks to Tesso and Clairie for your help with the Ipod. Basically I couldn't install Itunes, it kept coming up with installation interupted please try again later. Very frustrating! I tried installing from the CD-Rom and from the apple website but the same outcome presented itself.
As suggested I downloaded updates which I didn't know existed but anyway they wouldn't work either. I then stumbled across the forum section of the apple website where I found another person having the same issue. But as luck would have it no one suggested on what the cause would be.
After 1/2 an hour of searching I decided to go back to the first page of the Forum where someone had just posted 5 mins earlier the solution. Thank God or so I thought until I read what I had to do........................... uninstall Windows XP service pak 2 contents. Nooooooooooooo!!! everytime I log on to the computer I seem to be installing new updates and now I had to delete them.
So commonsense took over for a second and said dont be stupid there must be another way, all that to listen to music. I weighed up the options and with a click of the button, bye bye service pak.
After that the program installed without a drama, apparently the program will work once the service pak is reinstalled which will take god knows how long.
So the story has a happy ending, although my computer is know as secure as........ well an unsecured thing the main thing now is that I can now experience music whilst training for the first time.
More to follow...
As suggested I downloaded updates which I didn't know existed but anyway they wouldn't work either. I then stumbled across the forum section of the apple website where I found another person having the same issue. But as luck would have it no one suggested on what the cause would be.
After 1/2 an hour of searching I decided to go back to the first page of the Forum where someone had just posted 5 mins earlier the solution. Thank God or so I thought until I read what I had to do........................... uninstall Windows XP service pak 2 contents. Nooooooooooooo!!! everytime I log on to the computer I seem to be installing new updates and now I had to delete them.
So commonsense took over for a second and said dont be stupid there must be another way, all that to listen to music. I weighed up the options and with a click of the button, bye bye service pak.
After that the program installed without a drama, apparently the program will work once the service pak is reinstalled which will take god knows how long.
So the story has a happy ending, although my computer is know as secure as........ well an unsecured thing the main thing now is that I can now experience music whilst training for the first time.
More to follow...
Wednesday, July 12, 2006
Not Keen!
Week - 16k
Month - 32k
YTD - 655k
After some catching up on some home duties that have been neglected over the past few weeks such as lawn mowing I was buggered today. I dont tend to drink alot of water when it is cooler which is why I felt lethargic this afternoon.
I wasn't really that keen to go and it is so easy to blow the training off but I need to keep on top of it although I didn't run very far it was better than nothing. I had a drink just before I left at 5pm which caused some slight stomach cramps along the way but I think it was alot better than having nothing and doing a face plant 20 mins into my run.
A fairly basic out and back run where I tried to introduce some hills, although they are quite scarse in my neck of the woods the ones I did find raised the heart rate a little.
A total of 6km was all I ended up doing in a time of 26.46 so just under 4.30 pace.
I am also trying to sort out the Ipod, for some reason all our songs disappeared off it and now the program will not work and wont install. So at the moment we have a little metal box that looks all pretty but is useless. We even bought a holder so we can wear it for exercise, I would like to give music ago whilst training so hopefully I can figure this out before my next run.
Month - 32k
YTD - 655k
After some catching up on some home duties that have been neglected over the past few weeks such as lawn mowing I was buggered today. I dont tend to drink alot of water when it is cooler which is why I felt lethargic this afternoon.
I wasn't really that keen to go and it is so easy to blow the training off but I need to keep on top of it although I didn't run very far it was better than nothing. I had a drink just before I left at 5pm which caused some slight stomach cramps along the way but I think it was alot better than having nothing and doing a face plant 20 mins into my run.
A fairly basic out and back run where I tried to introduce some hills, although they are quite scarse in my neck of the woods the ones I did find raised the heart rate a little.
A total of 6km was all I ended up doing in a time of 26.46 so just under 4.30 pace.
I am also trying to sort out the Ipod, for some reason all our songs disappeared off it and now the program will not work and wont install. So at the moment we have a little metal box that looks all pretty but is useless. We even bought a holder so we can wear it for exercise, I would like to give music ago whilst training so hopefully I can figure this out before my next run.
Sunday, July 09, 2006
Duty Calls!
Week - 10k
Month - 26k
YTD - 649k
This morning I was rostered on to help out with the BRRC race. The day was going to start early to begin with but then Sam decided he wanted to get up an hour before the alarm for his feed. Prior to this I have an addiction to the Tour de France and hate missing the stages if Im not working so I sat up beyond midnight watching the TT.
So with 3 odd hours of sleep under my belt Cass, Sam and myself ventured on down to West end. I ended up marshalling , keeping an eye on the runners making sure they didn't cut any corners :)
Being in a dosile state I forgot to bring a jumper, I think the race director notice this and put me in the coldest sunless spot there was on the course, I was damn cold! Just kidding, but it was very chilly to say the least.
It was a good morning and nice to see Tesso and Hannah again, who I haven't seen for a few weeks.
The morning finished about 8.30am, once home I assumed the position and racked out for 2 hrs, Ahhhh wonderful!
Fast forward, after watching everyone in the morning I needed to get out for a run, I was in no state to do this earlier so I headed off for a run about 4pm.
On the agenda was 10km where I quickly settled into a 4.30-4.40 pace and remained there for the entire run. I put the orthotics back in my shoes which didn't really bother me too much this time. Apart from that not much to report, overall a comfortable run which was covered in 45.32
Month - 26k
YTD - 649k
This morning I was rostered on to help out with the BRRC race. The day was going to start early to begin with but then Sam decided he wanted to get up an hour before the alarm for his feed. Prior to this I have an addiction to the Tour de France and hate missing the stages if Im not working so I sat up beyond midnight watching the TT.
So with 3 odd hours of sleep under my belt Cass, Sam and myself ventured on down to West end. I ended up marshalling , keeping an eye on the runners making sure they didn't cut any corners :)
Being in a dosile state I forgot to bring a jumper, I think the race director notice this and put me in the coldest sunless spot there was on the course, I was damn cold! Just kidding, but it was very chilly to say the least.
It was a good morning and nice to see Tesso and Hannah again, who I haven't seen for a few weeks.
The morning finished about 8.30am, once home I assumed the position and racked out for 2 hrs, Ahhhh wonderful!
Fast forward, after watching everyone in the morning I needed to get out for a run, I was in no state to do this earlier so I headed off for a run about 4pm.
On the agenda was 10km where I quickly settled into a 4.30-4.40 pace and remained there for the entire run. I put the orthotics back in my shoes which didn't really bother me too much this time. Apart from that not much to report, overall a comfortable run which was covered in 45.32
Saturday, July 08, 2006
Watch out Asafa!
Week - 16k
Month - 16k
YTD - 639k
Firstly Happy Birthday!!! to my lovely wife who turns the old age of 24
I have sent my application away for the City to Surf, I left it to the last minute and sent it via express snail mail hoping it got there before July 5. The reason for this was because I didn't run last years event and wanted to get into the A group so I had to send some evidence that I could run a certain time. Anyway the question has been posed by some lovely fellow bloggers wanting to know if I have a goal time. So here goes;
A GOAL= SUB 58 (4.08MIN/K PACE)
B GOAL= SUB 60 (4.17MIN/K PACE)
These goals will fall to pieces if I am not allowed in the first group to set off. So Tesso you were pretty much on the money with your prediction, I think my A goal will be tough which will make it that much more satisfying if I do get it
With work lately I have been finishing a little later than usual, so by the time I get out for a run it is dark. Last night was no different so I decided to remain close to home and follow a bike/footpath that loops around the sporting fields. The local council over the past few days have put in treated pine posts around the loop indicating the distance in 100m intervals. The total loop is 2.1km.
I decided to run 3 laps before it got too dark and cold, however while I was running some of the 100m intervals came up rather quickly. I was, according to the garmin running at 4.30 pace or there abouts, but didn't really think much of it. It wasn't until may last lap I decided to time how long it took me over some of the intervals. To my suprise I was completing some 100m intervals in a little over 10 secs :-0
I couldn't believe it, why bother putting in the posts if they didn't even measure the intervals, the overall distance is fairly accurate but there is no way people can judge how they are going throughout their run/walk.
So if you want to feel good about yourself come over to Bray Park and run this track, you may even be able to experience how it feels to run sub 10 secs for 100 metres :)
Total Time 28.20 for 6.3k, I think!
One last thing I promise this is the last time that I will be altering my blog, a change is as good as a holiday.......I've needed a few holidays over the past few weeks.
Month - 16k
YTD - 639k
Firstly Happy Birthday!!! to my lovely wife who turns the old age of 24
I have sent my application away for the City to Surf, I left it to the last minute and sent it via express snail mail hoping it got there before July 5. The reason for this was because I didn't run last years event and wanted to get into the A group so I had to send some evidence that I could run a certain time. Anyway the question has been posed by some lovely fellow bloggers wanting to know if I have a goal time. So here goes;
A GOAL= SUB 58 (4.08MIN/K PACE)
B GOAL= SUB 60 (4.17MIN/K PACE)
These goals will fall to pieces if I am not allowed in the first group to set off. So Tesso you were pretty much on the money with your prediction, I think my A goal will be tough which will make it that much more satisfying if I do get it
With work lately I have been finishing a little later than usual, so by the time I get out for a run it is dark. Last night was no different so I decided to remain close to home and follow a bike/footpath that loops around the sporting fields. The local council over the past few days have put in treated pine posts around the loop indicating the distance in 100m intervals. The total loop is 2.1km.
I decided to run 3 laps before it got too dark and cold, however while I was running some of the 100m intervals came up rather quickly. I was, according to the garmin running at 4.30 pace or there abouts, but didn't really think much of it. It wasn't until may last lap I decided to time how long it took me over some of the intervals. To my suprise I was completing some 100m intervals in a little over 10 secs :-0
I couldn't believe it, why bother putting in the posts if they didn't even measure the intervals, the overall distance is fairly accurate but there is no way people can judge how they are going throughout their run/walk.
So if you want to feel good about yourself come over to Bray Park and run this track, you may even be able to experience how it feels to run sub 10 secs for 100 metres :)
Total Time 28.20 for 6.3k, I think!
One last thing I promise this is the last time that I will be altering my blog, a change is as good as a holiday.......I've needed a few holidays over the past few weeks.
Sunday, July 02, 2006
10 km Neighbourhood Run
Week - 10k
Month - 10k
YTD - 633k
Tonight I thought I would test myself and do a hard training run just to give myself an indication of how much work I need to do to get a good time at the C2S.
I set off around 5pm after a 1/2 hour walk with the dogs and Cass. I ran around a bit just to give myself a bit of a warm up before I set off. On the agenda was 10 k, no real time goal just run as fast as I could without becoming exhausted.
After friday nights effort I was a bit dubious on how I would go. The initial stages of the run felt great and to my suprise I was maintaining low 4 min k pace very easily. I felt great and just concentrated keepig my upper body relaxed. I have a tendency to become tight which seems to affect my breathing etc.
I basically followed the streets around my area in a 4k out and back course with a 1 km out and back to make the 10 k. The run couldn't have gone much better, I maintained a very consistant pace with I was comfortable with.
This was also the first real test for the new shoes and I must admit I love them, I hope this model sticks around for a while because I think I will just continue to get these. I have ditched the custom orthotics after perservering with them for a few weeks. They are uncomfortable and caused muscle and tendon inflammation on my right foot. I have seen the Pod about this and he adjusted them but I still dont feel they are helping.
Anyway overall the 10 k run was done in 41.19 (4.08min/k) which I was quite happy with. What I was most impressed with is the recovering and the feeling straight after the run, I was breathing very comfortable and could easily hold a conversation. I love runs like this, they have been very few and far between this year, so hopefully this is the beginning of something that has been lacking for the past few months. Fingers crossed.
Below are the splits as you can see I eased up on the last Km
1k - 4.10
2k - 4.00
3k - 4.05
4k - 4.06
5k - 4.04 (20.25)
6k - 4.10
7k - 4.07
8k - 3.57
9k - 4.09
10k - 4.31 (20.54)
Month - 10k
YTD - 633k
Tonight I thought I would test myself and do a hard training run just to give myself an indication of how much work I need to do to get a good time at the C2S.
I set off around 5pm after a 1/2 hour walk with the dogs and Cass. I ran around a bit just to give myself a bit of a warm up before I set off. On the agenda was 10 k, no real time goal just run as fast as I could without becoming exhausted.
After friday nights effort I was a bit dubious on how I would go. The initial stages of the run felt great and to my suprise I was maintaining low 4 min k pace very easily. I felt great and just concentrated keepig my upper body relaxed. I have a tendency to become tight which seems to affect my breathing etc.
I basically followed the streets around my area in a 4k out and back course with a 1 km out and back to make the 10 k. The run couldn't have gone much better, I maintained a very consistant pace with I was comfortable with.
This was also the first real test for the new shoes and I must admit I love them, I hope this model sticks around for a while because I think I will just continue to get these. I have ditched the custom orthotics after perservering with them for a few weeks. They are uncomfortable and caused muscle and tendon inflammation on my right foot. I have seen the Pod about this and he adjusted them but I still dont feel they are helping.
Anyway overall the 10 k run was done in 41.19 (4.08min/k) which I was quite happy with. What I was most impressed with is the recovering and the feeling straight after the run, I was breathing very comfortable and could easily hold a conversation. I love runs like this, they have been very few and far between this year, so hopefully this is the beginning of something that has been lacking for the past few months. Fingers crossed.
Below are the splits as you can see I eased up on the last Km
1k - 4.10
2k - 4.00
3k - 4.05
4k - 4.06
5k - 4.04 (20.25)
6k - 4.10
7k - 4.07
8k - 3.57
9k - 4.09
10k - 4.31 (20.54)
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