Week - 8k
Month - 51.5
YTD - 1038k
Headed out today after having a rest day yesterday. My legs felt great and what I thought would be a tough afternoon turned out to be an enjoyable one. I am starting to feel that my fitness is moving in the right direction although I am a long way off what I was 2 months ago.
I really wasn't in the mood to be out there for too long today although I was keen to run I figured around 8k would be enough. I decided to do a differential run where I would do the return leg quicker, in otherwords I was aiming to achieve a negative split.
A 4k out and back course with the return leg having a few inclines to contend with. I intended to maintain 5min/k pace for the first 4k which seemed to go well for the majority of the leg. At times I noticed my pace creeping up which has always been a bad habit of mine, and with a few hundred metres to go I eased up quite abit to reach the turn around spot on 20 minutes.
I quickly increased the pace and realised that my pacing is all over the shop. I began way to fast with my intention to maintain 4.30 pace for the return leg, I was sitting on 4.15. Slowing down I quickly got a feel for the pace and began clocking splits a little under 4.30 pace.
I generally felt ok, however the last incline did hurt a little pushing the HR and breathing up quite a bit. Once back on level ground the last 500m back home I felt great maintaining the pace very easily. I reached home in 37.38 making it a 17.38 (4.25/k) for the return leg.
Off the topic my mate at work has committed himself to running the first leg of the Kurrawa race. Although he is a bit concerned about the distance and his time I have reassured him that I don't care how long it takes him and that he will be fine, well maybe quite stiff the next day. I will be sending the application off within the next day or so. Pretty exciting.
In the mean time I am visiting a mate who has just had his first baby at Coffs Harbour this weekend, I have also noticed in the RW events calender that there is a fun run at Dorrigo which I am lead to believe is not too far away. It is a 9k or 13k race on Sunday morning so I might enter that as part of my training. Should be interesting Dorrigo is not a big place, but I do like the smaller events.
Monday, November 20, 2006
Saturday, November 18, 2006
18 Nov 06
Week - 30k
Month - 43.5k
YTD - 1030k
The little bloke had come down with the flu on Thursday, that night after a few hours sleep I woke up with a very sore throat and runny nose aswell. The throat eased up alot on Friday after taking some medicine however it did lay me up from doing any training until today.
I still feel drained and it was a huge task for me to get out there today. I had fallen to sleep during a DVD and woke up feeling even worse 1/2 an hour later. I slowly got ready and headed out just after 5pm. On the the agenda was to remain out there for 1 hour.
I have recently been running around 10k between 45-50 minutes so the extra time on the legs is certainly needed. I settled into the run after a few k and felt alot better. I maintained around 5.10 pace for the majority of the hour and finished up with 11.85k.
After I stopped I could really feel the difference in my legs. Although I only ran around 2k more than usual they felt alot tighter just from being on them for longer. Im hoping that I become used to this over the next few weeks, I want to at least be able to walk during my days off after the event :)
Month - 43.5k
YTD - 1030k
The little bloke had come down with the flu on Thursday, that night after a few hours sleep I woke up with a very sore throat and runny nose aswell. The throat eased up alot on Friday after taking some medicine however it did lay me up from doing any training until today.
I still feel drained and it was a huge task for me to get out there today. I had fallen to sleep during a DVD and woke up feeling even worse 1/2 an hour later. I slowly got ready and headed out just after 5pm. On the the agenda was to remain out there for 1 hour.
I have recently been running around 10k between 45-50 minutes so the extra time on the legs is certainly needed. I settled into the run after a few k and felt alot better. I maintained around 5.10 pace for the majority of the hour and finished up with 11.85k.
After I stopped I could really feel the difference in my legs. Although I only ran around 2k more than usual they felt alot tighter just from being on them for longer. Im hoping that I become used to this over the next few weeks, I want to at least be able to walk during my days off after the event :)
Wednesday, November 15, 2006
Just a Quickie!
Week - 18k
Month - 31.5k
YTD - 1018k
Just a quick update, I have one more weekend that requires quite a bit of travelling and that's it for the remainder of the year so it's time to get back into some sort of routine and get on with training. I haven't even really had a chance to catch up on any blogs and currently bloglines is screaming at me with close to 70 posts to read.
Anyway, the training has been going well, although not many k's have been covered those that have clicked over have been without any hassles.
On Sunday the last day in Gladstone before travelling back home I hit the quite streets. The weather is a little different up there with a bit more humidity and even at 6pm it was still rather warm. I took it easy for the first k as a warm up and then maintained 4.30 pace for the remainder of the run covering the 8k in 36.29. Along the way I had some company when two staffies decided to chase after me and then stay with me for around a km before I told them to go home.
Monday I was travelling so no run.
Tuesday, headed out after work and felt great, had to hold myself back for the first couple of k before the lack of fitness took care of that. I am covering 10k now pretty easily and will ramp up the distance over the next few weeks. If I can cram in a couple of runs before Kurruwa of around 20k I will be happy and be more confident that I will be able to plod along and make the finish line. All up 10k in a tad under 46 mins.
Today, was no running but a circuit at work that involved alot of activities that hurt the legs. My next outing will either be tomorrow or Friday, somwhere in the vincinity of 60-70 mins.
I will endeavour to catch up on the blogs over the next few days and the weekend.
Until next time, Happy training :)
Month - 31.5k
YTD - 1018k
Just a quick update, I have one more weekend that requires quite a bit of travelling and that's it for the remainder of the year so it's time to get back into some sort of routine and get on with training. I haven't even really had a chance to catch up on any blogs and currently bloglines is screaming at me with close to 70 posts to read.
Anyway, the training has been going well, although not many k's have been covered those that have clicked over have been without any hassles.
On Sunday the last day in Gladstone before travelling back home I hit the quite streets. The weather is a little different up there with a bit more humidity and even at 6pm it was still rather warm. I took it easy for the first k as a warm up and then maintained 4.30 pace for the remainder of the run covering the 8k in 36.29. Along the way I had some company when two staffies decided to chase after me and then stay with me for around a km before I told them to go home.
Monday I was travelling so no run.
Tuesday, headed out after work and felt great, had to hold myself back for the first couple of k before the lack of fitness took care of that. I am covering 10k now pretty easily and will ramp up the distance over the next few weeks. If I can cram in a couple of runs before Kurruwa of around 20k I will be happy and be more confident that I will be able to plod along and make the finish line. All up 10k in a tad under 46 mins.
Today, was no running but a circuit at work that involved alot of activities that hurt the legs. My next outing will either be tomorrow or Friday, somwhere in the vincinity of 60-70 mins.
I will endeavour to catch up on the blogs over the next few days and the weekend.
Until next time, Happy training :)
Monday, November 06, 2006
Milestone reached!
Week - 13.5k
Month - 13.5k
YTD - 1000k
I have finally done it, cracked the 1000k for the year. Woo Hoo!
I headed out today at 5pm after finishing work, for what I thought needed to be a 13.5k run to pass the 1000k mark. Setting out around the neighbourhood the weather was still and warm which quickly heated my body up. I was running a very easy pace but was really feeling it. So much so that I eased up on the pace even more just to make things a little more comfortable.
At around the 8k mark I was close to home and decided the 1000k target would have to wait until next run and would call it quits at 10k.
I was happy to finish, I was hot, sweaty and quite tired. Apart from the fatigue caused by the lack of training I got through the session with no niggles in just over 53 minutes. I even happier when I realised that the 10.5k was enough to get me to triple figures.
Off the subject;
Today I asked my work mate if he would like to be my partner in the Kurruwa relay. I am in no condition to get involved in being competitive for this event, so to pair up and run with someone who has never ran that sort of distance before would be a good option. He hasn't agreed to it 100% but he will come around, the only thing I haven't told him is that I have two days off work after this event and he doesn't :) I might tell him on the morning of the race ;)
Month - 13.5k
YTD - 1000k
I have finally done it, cracked the 1000k for the year. Woo Hoo!
I headed out today at 5pm after finishing work, for what I thought needed to be a 13.5k run to pass the 1000k mark. Setting out around the neighbourhood the weather was still and warm which quickly heated my body up. I was running a very easy pace but was really feeling it. So much so that I eased up on the pace even more just to make things a little more comfortable.
At around the 8k mark I was close to home and decided the 1000k target would have to wait until next run and would call it quits at 10k.
I was happy to finish, I was hot, sweaty and quite tired. Apart from the fatigue caused by the lack of training I got through the session with no niggles in just over 53 minutes. I even happier when I realised that the 10.5k was enough to get me to triple figures.
Off the subject;
Today I asked my work mate if he would like to be my partner in the Kurruwa relay. I am in no condition to get involved in being competitive for this event, so to pair up and run with someone who has never ran that sort of distance before would be a good option. He hasn't agreed to it 100% but he will come around, the only thing I haven't told him is that I have two days off work after this event and he doesn't :) I might tell him on the morning of the race ;)
Sunday, November 05, 2006
Family, Fitness and Fatigue
Week - 3k
Month - 3k
YTD - 989.5k
My schedule for hectic weekends again saw this one disappear before my eyes. There is no letting up either and just looking at the calender for the Brisbane road runners I have just realised that there is a slim chance that I can make only one more race this year and that is on Xmas eve.
The weekend saw the family travel up to Gladstone again for Cass's grandads suprise 80th birthday bash. I was unable to go to this up until mid last week when I wasn't required to work this weekend. Alot of organising went into this event with around 50 family members from all over Australia congrigating in the quite place of Happy rock. I had met only a small proportion of Cass's family so this was going to be a weekend full of introductions. By the end of the day I had forgotten most peoples names, had a sore hand from doing the manly ' look how hard I can squeeze your hand' shake thing, a wrinkled up face from the moist lips of old people kissing my cheek and sore ribs from being hugged by more than my fair share of people.
Overall it was a good weekend however quite exhausting considering I then had to drive home again this afternoon (600k). Next week will be much the same, I work for two days and then back again on Wednesday for a wedding that weekend.
I knew that training is going to be the thing that suffers so yesterday before the party I dragged out Cass's brothers fiance (fi) for a 30 minute session. It was a slow jog with some walking broken up at the 1/2 mark of three hill repeats. This hill is quite steep, it is just a side street but it climbs quickly over about 100m. So much so that the residents that live up top have to wear jumpers compared to the stubbies and singlets the residents wear living at base camp.
After two repeats Fi had enough and while I ran to the top she walked. On my way down we met up and turned around and continued for another 10 minuts or so doing a fartlek session between the power poles.
Overall an easy session, the man thing was making it a tough session for Fiona who has been improving her fitness in the last 6 months or so.
I wanted and needed to go for a run this afternoon after my drive but I had a headache from driving and fell asleep for an hour or so. I will get out tomorrow afternoon for a jaunt. I also have PT in the morning for work so hopefully I will get something out of that aswell.
5 weeks till Kurruwa and I still haven't done much it is looking like 20k of walking and 5k of running :)
Month - 3k
YTD - 989.5k
My schedule for hectic weekends again saw this one disappear before my eyes. There is no letting up either and just looking at the calender for the Brisbane road runners I have just realised that there is a slim chance that I can make only one more race this year and that is on Xmas eve.
The weekend saw the family travel up to Gladstone again for Cass's grandads suprise 80th birthday bash. I was unable to go to this up until mid last week when I wasn't required to work this weekend. Alot of organising went into this event with around 50 family members from all over Australia congrigating in the quite place of Happy rock. I had met only a small proportion of Cass's family so this was going to be a weekend full of introductions. By the end of the day I had forgotten most peoples names, had a sore hand from doing the manly ' look how hard I can squeeze your hand' shake thing, a wrinkled up face from the moist lips of old people kissing my cheek and sore ribs from being hugged by more than my fair share of people.
Overall it was a good weekend however quite exhausting considering I then had to drive home again this afternoon (600k). Next week will be much the same, I work for two days and then back again on Wednesday for a wedding that weekend.
I knew that training is going to be the thing that suffers so yesterday before the party I dragged out Cass's brothers fiance (fi) for a 30 minute session. It was a slow jog with some walking broken up at the 1/2 mark of three hill repeats. This hill is quite steep, it is just a side street but it climbs quickly over about 100m. So much so that the residents that live up top have to wear jumpers compared to the stubbies and singlets the residents wear living at base camp.
After two repeats Fi had enough and while I ran to the top she walked. On my way down we met up and turned around and continued for another 10 minuts or so doing a fartlek session between the power poles.
Overall an easy session, the man thing was making it a tough session for Fiona who has been improving her fitness in the last 6 months or so.
I wanted and needed to go for a run this afternoon after my drive but I had a headache from driving and fell asleep for an hour or so. I will get out tomorrow afternoon for a jaunt. I also have PT in the morning for work so hopefully I will get something out of that aswell.
5 weeks till Kurruwa and I still haven't done much it is looking like 20k of walking and 5k of running :)
Subscribe to:
Posts (Atom)