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.
Thursday, July 27, 2006
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.
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