Week - 5k
Month - 5k
YTD - 1079.5k
I never made it to the Mount Coot-tha run yesterday as planned, instead the night before Cass and I went to Arana Hills leagues club with a few mates and wives for some dinner and drinks. It turned out bigger than I had planned with far too many beverages going down range. In saying that I woke up feeling very ordinary and didn't really come good all day.
I ended up dragging my seedy feeling body out around 6pm for a short run. I was feeling guilty but I wasn't real sure how my body would react to running after lounging around all day. The run actually felt pretty good although I think I was still dehydrated as it took a while before a drop of sweat formed.
I think it was a good decision just going for the 5k. Along the way I saw a koala with a little one on it's back in a fork of a tree. There are koala signs around my area but I have never seen one, until today.
Around the 3k mark I was feeling great and my pace kept creeping up, I had started with a 5.21 min/k and by the end of the run I had made up that time to clock under 5min/k pace. I completed the run in 24.55. Not long after, I started to feel ordinary again, I was glad to go to bed that night, hoping that I would better this morning.
I am pleased to say that I feel good today, I am just writing this quickly as I am going to the Australian Swimming Champs this morning for Day 1 heats at Chandler. I am looking forward to it should be a good few hours. I might try and get out this afternoon for another run.
1 week to Kurrawa :-)
Sunday, December 03, 2006
Friday, December 01, 2006
The wheels are in motion
Week - 23.5k
Month - 88k
YTD - 1074.5k
Cass is working tonight so usually on these nights I give training a miss as I have the little Sammy to look after. Tonight however I tried something new. I have a pram that is sort of in between a jogging pram and one that is built entirely for smooth surfaces. It has pump up tyres however it has a far amount of bells and whistles that make it not very suitable for running.
Now Samuel is 7 months old he is strong enough to support himself pretty good so I thought I would take this opportunity to conduct a few modifications to the pram and give it crack running with it.
After about ten minutes I was happy with the outcome, a little air was placed in the tyres before putting the little man in to make it roll a bit better. I strapped him up waited for the garmin to lock on and then we were off. To begin with it felt a bit weird having only one arm at a time swinging but it was much easier than I thought. Sam was enjoying it alot however it was a little chilly and quite windy. The pram went great it rolled straight and was easily handing the pace, the only negative point which is minor is going up and down gutters and driveways was that I had to slow right down.
About 3k into the run Sam feel asleep and remained that way for the next 1/2 an hour. At around the 7k mark I knew I was working a bit harder just to maintain around 5min/k pace especially when I encountered hills around this point. I continued on for another 3k or so rounding the session off with 10.2k in 51.48.
I really enjoyed running with the pram, I think I will add this to my training a bit more. It will also give Cass a break aswell. I was considering buying a proper jogging pram however I am satisfied with how this one went so I may hold out and see if this one holds up with a few more k's. Along the way I was even thinking about pushing Sam for the last 10k of Kurrawa. I will have Cass meet me at some point and will take him. I will have to make sure that he is well covered and have a heap of sunscreen applied, especially if he is anything like Cass and I, we get burn't from the moons rays ;-)
Tomorrow will be a rest day, it is my Corps birthday so we have a sports day and a billy cart race. Being a light weight with a bone structure similar to a coat hanger I am behind the wheel. It should be fun, we also have a secret weapon if we are losing, we have built a canon that is attached to the cart. It is fueled by aerosol and has a ignition button that makes whatever is up the spout come out, pretty fast when it is pressed. So we don't hurt anyone we will be only using soft objects and the occasional tennis ball. I will take some pics of it and post them in the next few days.
Depending on how I feel I would like to make it to the Regatta for Hannah's monthly Mt Coot-Tha run. I have not had much sleep lately so it will be struggle but it will be my last chance to cram in a decent run before the 10 Dec.
Month - 88k
YTD - 1074.5k
Cass is working tonight so usually on these nights I give training a miss as I have the little Sammy to look after. Tonight however I tried something new. I have a pram that is sort of in between a jogging pram and one that is built entirely for smooth surfaces. It has pump up tyres however it has a far amount of bells and whistles that make it not very suitable for running.
Now Samuel is 7 months old he is strong enough to support himself pretty good so I thought I would take this opportunity to conduct a few modifications to the pram and give it crack running with it.
After about ten minutes I was happy with the outcome, a little air was placed in the tyres before putting the little man in to make it roll a bit better. I strapped him up waited for the garmin to lock on and then we were off. To begin with it felt a bit weird having only one arm at a time swinging but it was much easier than I thought. Sam was enjoying it alot however it was a little chilly and quite windy. The pram went great it rolled straight and was easily handing the pace, the only negative point which is minor is going up and down gutters and driveways was that I had to slow right down.
About 3k into the run Sam feel asleep and remained that way for the next 1/2 an hour. At around the 7k mark I knew I was working a bit harder just to maintain around 5min/k pace especially when I encountered hills around this point. I continued on for another 3k or so rounding the session off with 10.2k in 51.48.
I really enjoyed running with the pram, I think I will add this to my training a bit more. It will also give Cass a break aswell. I was considering buying a proper jogging pram however I am satisfied with how this one went so I may hold out and see if this one holds up with a few more k's. Along the way I was even thinking about pushing Sam for the last 10k of Kurrawa. I will have Cass meet me at some point and will take him. I will have to make sure that he is well covered and have a heap of sunscreen applied, especially if he is anything like Cass and I, we get burn't from the moons rays ;-)
Tomorrow will be a rest day, it is my Corps birthday so we have a sports day and a billy cart race. Being a light weight with a bone structure similar to a coat hanger I am behind the wheel. It should be fun, we also have a secret weapon if we are losing, we have built a canon that is attached to the cart. It is fueled by aerosol and has a ignition button that makes whatever is up the spout come out, pretty fast when it is pressed. So we don't hurt anyone we will be only using soft objects and the occasional tennis ball. I will take some pics of it and post them in the next few days.
Depending on how I feel I would like to make it to the Regatta for Hannah's monthly Mt Coot-Tha run. I have not had much sleep lately so it will be struggle but it will be my last chance to cram in a decent run before the 10 Dec.
Monday, November 27, 2006
Dorrigo Fun Run
Week - 13.5k
Month - 78k
YTD - 1064.5k
Sunday morning arrived and it was time to start the journey to Dorrigo. We had spent the night in Coffs Harbour with friends so the trip was only about 40k away. They also decided to come and watch the race, I couldn't convince them that it would be a nice way to begin the day.
Travelling there I had always heard about the Dorrigo range, but I was very suprised as to how beautiful the area is. I was also amazed as to how high it is, we had to travel 14km up the range before entering the township.
We arrived at the starting/rego area about 8am, I was initially told that the run began at 9 but further investigation the day before saw the time change to 8.30am.
Once I registered I found out that the race distance had also changed. An increase of 500m to 13.5k. So after getting over the shock of this I went for my normal lackluster 5 min warm up ;-)
Not long after this the huge field of 9 lined up for the 13 and a HALF km race. The race was started by an old bloke with a whip which was something different.
I set off pretty casual with the three young blokes in the field hooting along. I covered the first k in a very suprising 4 mins and the front runners had already gained about 100m on me. They continued to pull away never to be seen again.
On the way out to the race start I noticed that the road back into town was quite hilly, however nothing prepared me for the little out and back detour that we had to do before heading back into town.
The race was constant up and down with very few flat areas. Nothing like I expected or had the fitness for. To cut a long story short I suffered for the remainder of the run.
The combination of the hills along with the heat, broke me. I was reduced to a walk on many occassions. It was the worst I have ever felt on a run for a long time, I don't think it was the toughest run I have done but at the time it sure felt like it.
The last few k's enabled me to get my splits back down, helped very kindly by some long down hill sections. I ended up passing this guy around this point for the last time, we were swapping positions every k or so for much of the run. He certainly ran a more consistent race just plodding along whereas I was up and down like a yoyo. I ended up getting about 30 secs on him to claim 5th (Woohoo) finishing the 13.5k run in 1.06.09 (4.54/k)
In hindsight I do wish I listened to my friends when they just laughed when I said it would be a great way to start the morning :) No, just kidding, it was a good gauge of where and I am currently. It also gave me a taste of what it is like to run in the heat. Although a disappointing result it was only ever a training run and I definetly got a good work out and learn't a few things along the way.
*Edit* I also checked the BOM website and although it was only 26.2 degress at 9am it was the hottest and driest (39% RH) for the month for that time.
I shouldn't have written that, all that bleeting for........ 26 deg, what a whimp, it sure felt like 40 ;-)
Month - 78k
YTD - 1064.5k
Sunday morning arrived and it was time to start the journey to Dorrigo. We had spent the night in Coffs Harbour with friends so the trip was only about 40k away. They also decided to come and watch the race, I couldn't convince them that it would be a nice way to begin the day.
Travelling there I had always heard about the Dorrigo range, but I was very suprised as to how beautiful the area is. I was also amazed as to how high it is, we had to travel 14km up the range before entering the township.
We arrived at the starting/rego area about 8am, I was initially told that the run began at 9 but further investigation the day before saw the time change to 8.30am.
Once I registered I found out that the race distance had also changed. An increase of 500m to 13.5k. So after getting over the shock of this I went for my normal lackluster 5 min warm up ;-)
Not long after this the huge field of 9 lined up for the 13 and a HALF km race. The race was started by an old bloke with a whip which was something different.
I set off pretty casual with the three young blokes in the field hooting along. I covered the first k in a very suprising 4 mins and the front runners had already gained about 100m on me. They continued to pull away never to be seen again.
On the way out to the race start I noticed that the road back into town was quite hilly, however nothing prepared me for the little out and back detour that we had to do before heading back into town.
The race was constant up and down with very few flat areas. Nothing like I expected or had the fitness for. To cut a long story short I suffered for the remainder of the run.
The combination of the hills along with the heat, broke me. I was reduced to a walk on many occassions. It was the worst I have ever felt on a run for a long time, I don't think it was the toughest run I have done but at the time it sure felt like it.
The last few k's enabled me to get my splits back down, helped very kindly by some long down hill sections. I ended up passing this guy around this point for the last time, we were swapping positions every k or so for much of the run. He certainly ran a more consistent race just plodding along whereas I was up and down like a yoyo. I ended up getting about 30 secs on him to claim 5th (Woohoo) finishing the 13.5k run in 1.06.09 (4.54/k)
In hindsight I do wish I listened to my friends when they just laughed when I said it would be a great way to start the morning :) No, just kidding, it was a good gauge of where and I am currently. It also gave me a taste of what it is like to run in the heat. Although a disappointing result it was only ever a training run and I definetly got a good work out and learn't a few things along the way.
*Edit* I also checked the BOM website and although it was only 26.2 degress at 9am it was the hottest and driest (39% RH) for the month for that time.
I shouldn't have written that, all that bleeting for........ 26 deg, what a whimp, it sure felt like 40 ;-)
Thursday, November 23, 2006
Wounded but still willing!
Week - 21k
Month - 64.5k
YTD - 1051k
I found another injury caused by those damn battons, my wrist feels as though it is broken. This and the leg didn't stop me from doing a pretty good training session today however.
My mate and I received an email stating that 7/11 were doing some promotion deal at the barracks today. They were giving away ice coffee's and sandwiches so we decided to check it out. After grabbing a box full of goodies for the fellows back at the workshop we decided to stop in at the gym seeing that it was close by.
No plans just jumped on the tready and gradually increased the pace. We came to a point that it was getting so damn hot and stffy in the cardio room that 5k would be it before heading back to work. With 2k to go I began bumping up the pace every few hundred metres and finished the last 500m @ 3.30 pace. My mate on the other hand just ran a constant speed and finished about a minute after me. I completed 5k in 22.58 red faced and very sweaty.
After I finished work I again headed out for another run which ended up being about 3hrs later. 8k was on the agenda, the heat was still high so I just remained at 5min/k pace or there abouts. I completed the session in 39.28 and was very happy with the way I was feeling. Besides being hot my legs were only slightly fatigued and the calves a little tight.
I am feeling alot more confident about Kurrawa which is just over 2 weeks away. I am also noticing my fitness is becoming a little better, however this weekend will be a good test for it. Sunday will be my longest run in a while (13k) but I have no idea what lies ahead in this run. My mate that I am visting says there is a range at Dorrigo so maybe some hills will be involved. I also found out from the race director that every particpant in the 13k event receives 2 entry passes to the Dorrigo show. Talk about country hospitality :)
Month - 64.5k
YTD - 1051k
I found another injury caused by those damn battons, my wrist feels as though it is broken. This and the leg didn't stop me from doing a pretty good training session today however.
My mate and I received an email stating that 7/11 were doing some promotion deal at the barracks today. They were giving away ice coffee's and sandwiches so we decided to check it out. After grabbing a box full of goodies for the fellows back at the workshop we decided to stop in at the gym seeing that it was close by.
No plans just jumped on the tready and gradually increased the pace. We came to a point that it was getting so damn hot and stffy in the cardio room that 5k would be it before heading back to work. With 2k to go I began bumping up the pace every few hundred metres and finished the last 500m @ 3.30 pace. My mate on the other hand just ran a constant speed and finished about a minute after me. I completed 5k in 22.58 red faced and very sweaty.
After I finished work I again headed out for another run which ended up being about 3hrs later. 8k was on the agenda, the heat was still high so I just remained at 5min/k pace or there abouts. I completed the session in 39.28 and was very happy with the way I was feeling. Besides being hot my legs were only slightly fatigued and the calves a little tight.
I am feeling alot more confident about Kurrawa which is just over 2 weeks away. I am also noticing my fitness is becoming a little better, however this weekend will be a good test for it. Sunday will be my longest run in a while (13k) but I have no idea what lies ahead in this run. My mate that I am visting says there is a range at Dorrigo so maybe some hills will be involved. I also found out from the race director that every particpant in the 13k event receives 2 entry passes to the Dorrigo show. Talk about country hospitality :)
Wednesday, November 22, 2006
What a riot
Cass is doing a few hours work tonight so I am on supervisory duties thus unable to complete any training. Probably the best for me anyhow as I am quite sore from work today.
Over the past few days I have been involved in a scenario based exercise for the infantry. They were practicing crowd control such as protests and riots etc so I had to act like those at the G20 summit last week. It was pretty fun annoying the blokes throwing stuff like rotten fruit and water bombs at them. Some of them got pretty serious, taking the insults that we were dishing out personally.
At times the scenarios involved physical contact with our protest group tormenting the infantry holding battons and shields. I along with others were trying to grab their battons which we suceeded in getting about twelve of them. This didn't come without a cost I copped a few blows to the forearms and a nice one just below the knee which opened me up and is quite sore now.
Anyway that was the last day today so back to normal work tomorrow. I will get out tomorrow afternoon for a hit out probably my last longer session before the weekends fun run at Dorrigo.
Over the past few days I have been involved in a scenario based exercise for the infantry. They were practicing crowd control such as protests and riots etc so I had to act like those at the G20 summit last week. It was pretty fun annoying the blokes throwing stuff like rotten fruit and water bombs at them. Some of them got pretty serious, taking the insults that we were dishing out personally.
At times the scenarios involved physical contact with our protest group tormenting the infantry holding battons and shields. I along with others were trying to grab their battons which we suceeded in getting about twelve of them. This didn't come without a cost I copped a few blows to the forearms and a nice one just below the knee which opened me up and is quite sore now.
Anyway that was the last day today so back to normal work tomorrow. I will get out tomorrow afternoon for a hit out probably my last longer session before the weekends fun run at Dorrigo.
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