WEEK - 32k
MONTH - 47k
YTD - 264k
Wednesday mornings at work are dedicated to your sport training in preparation for the race or competition that is conducted the following day. My sport is Triathlon however no other training takes place other than running and the occasional ride. In saying that I must remember to change my goals for the year that are stated in my profile, I think that the Noosa Tri goal wont happen this year, I need to much work on my swim and with my new family addition due in May I think I will dedicate my small amount of time to running.
Getting back to the training, I arrived at work early knowing that some of my work mates were doing remedial training and fitness testing. While they were doing the push up and sit up element I went for a slow 3k run arriving back just in time to pace for the 2.4k run. I was helping the same person as a couple of days ago and between that day and the test yesterday he has been doing some runs during his lunch time. This showed as he improved by 15 secs for the run leg and completed it in 10.50 which was an excellent result for him.
The time was 7.30 by this stage which is the official start of the work day, Triathlon training, I decided to continue of for another 4.6 k to round the morning out to 10k, the sun was out in force by this stage and was getting very hot so I was glad that I had started a little earlier. Overall the 10k was completed in 4.30 pace but in very irregular fashion alot of stoppages but 10k nonetheless.
Last night saw me arrive at Phils group for the Wednesday night run, it was very quite probably half the usual attendance due to the amount of races on this weekend, 6ft, Bribie Tri etc. I decided to drop a group down and take it easier for the night. The group was quite big which could only mean that the other groups were very small. Phils plan was to run about 75 mins, the pace was steady for the majority of the run with some sections like the hills people ran a little harder.
The last k I decided to increase the pace and left the group just to stride out a little and get the heaviness from my legs. By the end the group ended up running close to 80 mins and a total of about 14k.
Today was a rest day, I decided not to do my Triathlon at work or go to Thursday track, tomorrow will be the same another rest day. I think Satrurday will see me do a slow lap around the block maybe around 5k just to get the legs working for the 1/2 on Sunday.
Sunday will see me enter my 3rd individual 1/2, 4th if Im counting Warwick. My realistic goal is 95min my dream goal is 89.59 min, however anything under 97 mins PB (Warwick) will be great.
Thursday, March 09, 2006
Tuesday, March 07, 2006
A Looong Time Between Drinks
WEEK - 8K
MONTH - 23K
YTD - 240K
The day began at 4.20 am where I woke up feeling pretty excited and a bit nervous. This morning was my first run with the Pat Carroll group and on the schedule was the 3k TT. I had most things organised for work the night before so all I had to do was wake up and have some breakfast. I left fairly early as I dont know the city that well especially the south side, which turned out to be a good call. I ended up getting a little lost, unsure of the exact location of the start area, The Ship Inn. I eventually found it about 5 minutes before the start of the warm up.
I arrived the same time as Tesso and Clairie who introduced me to Pat, we hung around for a bit before heading off to West end which is the start of the TT. I carried out some stretches before Pat arrived who then began barking orders to begin some stride throughs. I am usually the one who pays off warm ups, however I do run and feel better when I have completed one. This morning I was certainly warm, the sweat was dripping off me quite a bit.
Before we headed off Pat introduced the newbies to the group myself included and also informed us of some of people who were acting as pacers. There were about 4 pace groups one for 13.30 another for 12.50 then 11.50 so Pat decided he was make things simple and said he was pacing for 10.50.
The aim today was to run under 11.15, I haven't ran this distance under race conditions for a few years so I was unsure what I would be able to do, so 3.45 per Km sounded good. The course is a 1k out a 1k back and then out again. Out and back courses always play with my mind, the fact that you know exactly what you have left is an obstacle in itself.
The start of the run was great, no-one got in my way and I had a clear run, too clear and to my suprise there were only about 7 people in front of me. I maintained this pace and felt good but still expecting a heap of people to pass me. One thing that scared me was that Pat was one person who was not in front of me, that meant only one thing, I'm an idiot and running some ridiculous pace that will end any minute now. The 1k turn around came quickly I glanced at the watch and saw 3.29. I was still feeling fresh so I kept going, by the 1500m mark I started to struggle a little which was the point where the 10.50 group passed me, however it was more like Pat and one other. I stuck right on his shoulder and reached the turned around for the last Km in 7.11 definetly a slower one 3.41.
I was feeling tired but certain that the 11.15 would be achieved, I remained on Pats shoulder, I have a tendency to let people go only to regret it later so I tried to stay with him. I thing I noticed was that throughout I was struggling to breathe while Pat who is a metre in front of me screaming out words of encouragement to people in the group, what a great motivator. At the 2.5k mark I started to get my second wind and noticed that the pace had stepped up a little, I was feeling smooth and very happy with the way I was going, a guy from beind me came sprinting past and I was thinking he was going a little early only to look up and see the finish line was all of 100m in front of me. I stepped the pace up a bit to finish off strong, the best I have felt for a long time.
When I crossed the line a time was read out, a time that I couldn't believe. 10.38 a PB (3.27 last km), not sure by how much but I cant remember breaking 11 mins before so at least 22 secs. I was so suprised, I haven't ran a PB for years it has been a long time between drinks and I am so glad I made it there this morning.
Also congratulations to Clairie and Allyson who also had awesome runs and gained PB's for their efforts.
I hope to make this a monthly ritual, not getting PB's, though it would be great, but making it for the TT, Im sure the boss want have a problem with it.
MONTH - 23K
YTD - 240K
The day began at 4.20 am where I woke up feeling pretty excited and a bit nervous. This morning was my first run with the Pat Carroll group and on the schedule was the 3k TT. I had most things organised for work the night before so all I had to do was wake up and have some breakfast. I left fairly early as I dont know the city that well especially the south side, which turned out to be a good call. I ended up getting a little lost, unsure of the exact location of the start area, The Ship Inn. I eventually found it about 5 minutes before the start of the warm up.
I arrived the same time as Tesso and Clairie who introduced me to Pat, we hung around for a bit before heading off to West end which is the start of the TT. I carried out some stretches before Pat arrived who then began barking orders to begin some stride throughs. I am usually the one who pays off warm ups, however I do run and feel better when I have completed one. This morning I was certainly warm, the sweat was dripping off me quite a bit.
Before we headed off Pat introduced the newbies to the group myself included and also informed us of some of people who were acting as pacers. There were about 4 pace groups one for 13.30 another for 12.50 then 11.50 so Pat decided he was make things simple and said he was pacing for 10.50.
The aim today was to run under 11.15, I haven't ran this distance under race conditions for a few years so I was unsure what I would be able to do, so 3.45 per Km sounded good. The course is a 1k out a 1k back and then out again. Out and back courses always play with my mind, the fact that you know exactly what you have left is an obstacle in itself.
The start of the run was great, no-one got in my way and I had a clear run, too clear and to my suprise there were only about 7 people in front of me. I maintained this pace and felt good but still expecting a heap of people to pass me. One thing that scared me was that Pat was one person who was not in front of me, that meant only one thing, I'm an idiot and running some ridiculous pace that will end any minute now. The 1k turn around came quickly I glanced at the watch and saw 3.29. I was still feeling fresh so I kept going, by the 1500m mark I started to struggle a little which was the point where the 10.50 group passed me, however it was more like Pat and one other. I stuck right on his shoulder and reached the turned around for the last Km in 7.11 definetly a slower one 3.41.
I was feeling tired but certain that the 11.15 would be achieved, I remained on Pats shoulder, I have a tendency to let people go only to regret it later so I tried to stay with him. I thing I noticed was that throughout I was struggling to breathe while Pat who is a metre in front of me screaming out words of encouragement to people in the group, what a great motivator. At the 2.5k mark I started to get my second wind and noticed that the pace had stepped up a little, I was feeling smooth and very happy with the way I was going, a guy from beind me came sprinting past and I was thinking he was going a little early only to look up and see the finish line was all of 100m in front of me. I stepped the pace up a bit to finish off strong, the best I have felt for a long time.
When I crossed the line a time was read out, a time that I couldn't believe. 10.38 a PB (3.27 last km), not sure by how much but I cant remember breaking 11 mins before so at least 22 secs. I was so suprised, I haven't ran a PB for years it has been a long time between drinks and I am so glad I made it there this morning.
Also congratulations to Clairie and Allyson who also had awesome runs and gained PB's for their efforts.
I hope to make this a monthly ritual, not getting PB's, though it would be great, but making it for the TT, Im sure the boss want have a problem with it.
Monday, March 06, 2006
Helping out
WEEK - 5k
MONTH - 20k
YTD - 237k
I am glad to announce that my boss is allowing me to go to work a little late if need be, therefore I am able to give the Pat Carroll run group a go and have a crack at the 3k TT.
Today schedule for work PT was a small interval session. The course was set out on very lush spongy lawn, you could hardly feel the impact but it was like sand pretty tough to get any sort of pace happening. The session went for about 20 mins which was done at a very high intensity, the course would have been all of about 300m max with a 100m walking recovery, we done this about ten times. After the session we played a bit of touch footy to cheer everyone up that hates running.
A fellow work mate of mine is having a bit of trouble passing his fitness test and was contemplating going for a run at lunch time, however as time went on his motivation was diminishing rapidly so I offered to go with him. We decided that we would run the 2.4k track that he will be assessed on. I worked out the 400m splits he needs to achieve and off we went. I told him to stay with me and get a feel for the speed that he needs to run. To pass he has to get under 11.18 which is 1.53 per 400m. The course is realtively flat with a gradual incline in the middle that continues for about 400m. We got to the 1200m mark in a time of 5.16 and going well, the next 400m was a little slower but we were still ahead of time, we crossed the 1600m mark in 7.11. The last 800m was a struggle for him but I just kept reassuring him, we had just over 4 mins to run the 800m, we ended up crossing with 13 secs to spare in a time of 11.05. Too bad this didn't count as the test but he has improved 10 secs in a week and a half. He still has around a month before he is reassessed, so I think he will have no problems if he continues with some extra training.
Tonight my legs are a little tired and I also have some slight muscle soreness which is wierd, I would have ran just over 5k today but the fact that it was a sprint type interval session on soft grass really worked my legs over. I need to go have a feed and have an early night it is going to be an early one to get to the TT, somewhere in the vicinity of 4.15 - 4.30 am. YUK! The things we do.
MONTH - 20k
YTD - 237k
I am glad to announce that my boss is allowing me to go to work a little late if need be, therefore I am able to give the Pat Carroll run group a go and have a crack at the 3k TT.
Today schedule for work PT was a small interval session. The course was set out on very lush spongy lawn, you could hardly feel the impact but it was like sand pretty tough to get any sort of pace happening. The session went for about 20 mins which was done at a very high intensity, the course would have been all of about 300m max with a 100m walking recovery, we done this about ten times. After the session we played a bit of touch footy to cheer everyone up that hates running.
A fellow work mate of mine is having a bit of trouble passing his fitness test and was contemplating going for a run at lunch time, however as time went on his motivation was diminishing rapidly so I offered to go with him. We decided that we would run the 2.4k track that he will be assessed on. I worked out the 400m splits he needs to achieve and off we went. I told him to stay with me and get a feel for the speed that he needs to run. To pass he has to get under 11.18 which is 1.53 per 400m. The course is realtively flat with a gradual incline in the middle that continues for about 400m. We got to the 1200m mark in a time of 5.16 and going well, the next 400m was a little slower but we were still ahead of time, we crossed the 1600m mark in 7.11. The last 800m was a struggle for him but I just kept reassuring him, we had just over 4 mins to run the 800m, we ended up crossing with 13 secs to spare in a time of 11.05. Too bad this didn't count as the test but he has improved 10 secs in a week and a half. He still has around a month before he is reassessed, so I think he will have no problems if he continues with some extra training.
Tonight my legs are a little tired and I also have some slight muscle soreness which is wierd, I would have ran just over 5k today but the fact that it was a sprint type interval session on soft grass really worked my legs over. I need to go have a feed and have an early night it is going to be an early one to get to the TT, somewhere in the vicinity of 4.15 - 4.30 am. YUK! The things we do.
Saturday, March 04, 2006
Unplanned 15k
WEEK - 33.6K
MONTH - 15K
YTD - 232K
Go Girl asked in my last post if I am in the Military, so I will answer this before I begin.
Yes, I am an Electrical Fitter in the Army, I enlisted after completing about a year of study at Uni in 1998.
Leading on from this, I have arrived back from exercise a little early due to the bad weather, which I was quite happy about. Although I still have to work all weekend it is still a whole lot better than sleeping under the stars in the rain. It also meant I could squeeze in another training run before the end of the week which I desperatley need.
Last night I went to the Qld Academy of Sport to watch the Telstra A series Athletics meet. It was a good night apart from the cool weather and rain. Some pretty impressive times were achieved in horrible running conditions. I also saw two competitors that I used to run with years ago. Cheryl Webb and Michelle French, these two are both walkers, Cheryl is competing in the 20k walk at the Commonwealth games and Michelle is part of the AIS walking squad. I used to run with them during the winter season of Athletics when I was at school in Penrith, NSW. It is great to see that they have done so well.
Toady after getting home from work I was damn tired. I decided to have a little power kip for about 45 mins and got up just after 5pm. I had to go for a run, this week has been pretty dismal in regards to training. I suited up and decided to take the small camel back that I haven't used for a while. I only put half the amount of water in it so it didn't bounce around so much. At 5.30 I set off, the plan was to run 15k with no time constraints. The weather was cool and on some parts of the run the head wind was strong. I felt great the whole way, didn't stop at all besides the occasional traffic light. It is so much better carrying water, the camel back was awesome so I must endeavour to take this more often. I finshed off the run very strongly with a 4min last k which felt easy, overall the the 15K took 73.02.
I hope my training goes this well for the week coming, I might be able to lower my 1/2 marathon time, Sunday week. I am also going to see if I can start work a little later on Tuesday, I want to do the 3K TT with Pat's group. I haven't run this distance for a long time and would love to get under 11 mins, but I think that is a bit of a dream. I will talk to the boss tomorrow.
MONTH - 15K
YTD - 232K
Go Girl asked in my last post if I am in the Military, so I will answer this before I begin.
Yes, I am an Electrical Fitter in the Army, I enlisted after completing about a year of study at Uni in 1998.
Leading on from this, I have arrived back from exercise a little early due to the bad weather, which I was quite happy about. Although I still have to work all weekend it is still a whole lot better than sleeping under the stars in the rain. It also meant I could squeeze in another training run before the end of the week which I desperatley need.
Last night I went to the Qld Academy of Sport to watch the Telstra A series Athletics meet. It was a good night apart from the cool weather and rain. Some pretty impressive times were achieved in horrible running conditions. I also saw two competitors that I used to run with years ago. Cheryl Webb and Michelle French, these two are both walkers, Cheryl is competing in the 20k walk at the Commonwealth games and Michelle is part of the AIS walking squad. I used to run with them during the winter season of Athletics when I was at school in Penrith, NSW. It is great to see that they have done so well.
Toady after getting home from work I was damn tired. I decided to have a little power kip for about 45 mins and got up just after 5pm. I had to go for a run, this week has been pretty dismal in regards to training. I suited up and decided to take the small camel back that I haven't used for a while. I only put half the amount of water in it so it didn't bounce around so much. At 5.30 I set off, the plan was to run 15k with no time constraints. The weather was cool and on some parts of the run the head wind was strong. I felt great the whole way, didn't stop at all besides the occasional traffic light. It is so much better carrying water, the camel back was awesome so I must endeavour to take this more often. I finshed off the run very strongly with a 4min last k which felt easy, overall the the 15K took 73.02.
I hope my training goes this well for the week coming, I might be able to lower my 1/2 marathon time, Sunday week. I am also going to see if I can start work a little later on Tuesday, I want to do the 3K TT with Pat's group. I haven't run this distance for a long time and would love to get under 11 mins, but I think that is a bit of a dream. I will talk to the boss tomorrow.
Wednesday, March 01, 2006
I've turned soft
WEEK - 18.6K
FEB/MAR - 139K/0K
YTD - 217K
Well as some of you may know I didn't get to the run on Sunday. I met up with a few mates that I went through trade school with on Saturday night one of which was his birthday. I haven't seen them for some years and after a few drinks I ended the night at about 3 am. I woke up feeling ordinary to say the least about 4 hrs after the race would had finished. Looking back it was a good night but I should have cut it short and went home alot earlier. Ahh well!
Feeling a bit flat on Monday I dragged my sorry butt out the door for a romp around the block. After about a Km I started getting a stitch which gradually got worse and at the 2k mark I had to stop for a few minutes. I dont usually get stitches and this was a bit of a shock, it was pretty bad and it felt like it was tearing my insides apart. I started running again a few minutes later after the pain subsided but the insides didn't feel the same for the remainder of the run. The afternoon was quite humid, alot of rain has been falling in the area for a while now which hasn't help things. Before I stepped off I set up the virtual runner on the garmin which I haven't used before, I found it quite good I set it for 10K and 45mins, I ended being something like 230m ahead of the little man and completed the 10k in just under 44mins.
Yesterday my aim after work was to do the same run, 10k, I started off better, no stitch but the site where it affected was quite tender, it must be like having a muscular cramp on the inside. I was running a quicker pace and by the 5k mark the time was a little over 21 mins. I was feeling good but the daylight was fading fast, the clouds were very black and by the 8 k mark I decided to call it a day and took the shorter way home. I wasn't worried about the rain but I didn't feel like messing around with lightning. I finished the run at 8.6 k in around 37 mins.
Im going away on exercise for a few days, so pretty much the previous two days have been my weeks training. I pretty chuffed that this hasn't coincided with any of the club races, however I will now have had two consecutive weeks of ordinary mileage certainly not a great lead up to the BRRC Half Marathon Champs on the 12th. Anyway have fun, I know I will be...not!
FEB/MAR - 139K/0K
YTD - 217K
Well as some of you may know I didn't get to the run on Sunday. I met up with a few mates that I went through trade school with on Saturday night one of which was his birthday. I haven't seen them for some years and after a few drinks I ended the night at about 3 am. I woke up feeling ordinary to say the least about 4 hrs after the race would had finished. Looking back it was a good night but I should have cut it short and went home alot earlier. Ahh well!
Feeling a bit flat on Monday I dragged my sorry butt out the door for a romp around the block. After about a Km I started getting a stitch which gradually got worse and at the 2k mark I had to stop for a few minutes. I dont usually get stitches and this was a bit of a shock, it was pretty bad and it felt like it was tearing my insides apart. I started running again a few minutes later after the pain subsided but the insides didn't feel the same for the remainder of the run. The afternoon was quite humid, alot of rain has been falling in the area for a while now which hasn't help things. Before I stepped off I set up the virtual runner on the garmin which I haven't used before, I found it quite good I set it for 10K and 45mins, I ended being something like 230m ahead of the little man and completed the 10k in just under 44mins.
Yesterday my aim after work was to do the same run, 10k, I started off better, no stitch but the site where it affected was quite tender, it must be like having a muscular cramp on the inside. I was running a quicker pace and by the 5k mark the time was a little over 21 mins. I was feeling good but the daylight was fading fast, the clouds were very black and by the 8 k mark I decided to call it a day and took the shorter way home. I wasn't worried about the rain but I didn't feel like messing around with lightning. I finished the run at 8.6 k in around 37 mins.
Im going away on exercise for a few days, so pretty much the previous two days have been my weeks training. I pretty chuffed that this hasn't coincided with any of the club races, however I will now have had two consecutive weeks of ordinary mileage certainly not a great lead up to the BRRC Half Marathon Champs on the 12th. Anyway have fun, I know I will be...not!
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