Week - 24k
Month - 24k
YTD - 24k
A last minute decision and the kindness of my brother saw me get to the Run Inn for the Wednesday run group. My brother looked after Sam while Cass and I were out.
I had not been for a while and considering I am geting rather bored with training on my own I was glad I could make it.
I arrived quite late which put me at the back of the shop which makes it very hard to hear what the groups are planning to run. I usually go in the 2nd fastest group but heard that Phil K was taking the fast group and planning on running between 4 - 4.30 pace. Or so I thought!
I set off with the group which was slow to begin with but really picked up the pace once we hit open road. I had the garmin and kept looking at the splits which were consistantly between 3.45 and 4.00, no sign of the 4.30 mentioned at the shop.
I wasn't really liking the pace, I wasn't struggling at that stage but if they remained at the pace for the 70 mins they planned on running then that would have been a different story. I decided just after 6k that it was waaaaay too fast for a training run and pulled over to the side of the road and turn around and ran back by myself.
I slowed the pace down alot in comparison and was sitting on around 4.45/k which was a welcome relief. I made a few detours and wanted to clock an 1 hour out there before stopping. I ended up doing that and was back at the shop in 1.00.15 completing 13.2km.
It still ended up being a quick training session, but I found it to be more enjoyable and alot less likely to become injured at that pace. I have learn't my lesson, I will remain in the second group which is alot more relaxed and you can actually have a chat with those around you without struggling for breath whilst doing so.
Maybe this was Karma getting back at me for being slack to my little brother the other day, I would have probably been in the same state as him if I had remained with the group :-)
Thursday, January 04, 2007
Tuesday, January 02, 2007
Family Fitness Day!
Week - 11k
Month - 11k
YTD - 11k
The only person left at my house now is my brother visiting from T'ville, he leaves on Thursday so I thought I would get him out for a session before he departs.
He used to be a fairly fit bloke but ever since leaving the Army he has let his fitness slide........alot. A shame really!
He is still a young bloke who enjoys the party lifestyle, probably a little too much so I thought what better way to show him that he needs to take more care of himself than taking him out for a 5 km run.
Yesterday afternoon we headed out, I was running with the pram so the pace wasn't going to be that fast. My brother used to comfortably run 20mins for 5k and clocked 8.30 for his 2.4k annual fitness test when he was in the Army and was still in the mindset that he could still come close to that now. Mind you he has done next to nothing in the last two years, so I was really looking forward to this. Brotherly love. :-)
We set off around 5 min k pace which seemed comfortable for the both of us. The first km ticked over in just under 5 mins, we then increased the pace for the next km however by about the 1.8km I could sense that he was starting to fatigue. His breathing was getting louder and he actually asked how far we had ran. When I said about 2km only 500m before when head back I saw a defeated man appear before my eyes. He knew that he was struggling and that the next 15 mins was going to be hell for him.
We got to the 2.5km mark in 12.12, the return journey was a trip that my brother will be glad to forget. At the 3k mark he was brought to a walk until I gave him the hurry up, the pace was considerably slower from this point on and he was again walking at the 4k mark. The last km was almost a shuffle, he was exhausted, his legs weren't working for him and I could see him just staring at the ground in hope that the house would come quicker if he didn't look.
We arrived at the park about 100m from the house and I told him that we had to continue to run as 5k hadn't clicked over on the Garmin. I turned around and continued on only to notice about 10 secs later that he hadn't followed, instead he was down on on the grass hunched over throwing up. Definetly a sight, and something that will take a while for him to live down.
Overall he completed 4.9k in about 25.40.
Anyway after a drink, shower and a sleep he was feeling better. I was sure that this would have gave him a reality check, however as I write this he has just hopped into a taxi and is headed to the Pub for a night out. Ahh well!
Today I headed out by myself aiming for 10k, however after about 3k I just wasn't into it. I decided not to stay out just for the sake of it and headed back home. I ran up a few extra streets on the way back just to clock over 30 mins and a total of 6.2km.
Month - 11k
YTD - 11k
The only person left at my house now is my brother visiting from T'ville, he leaves on Thursday so I thought I would get him out for a session before he departs.
He used to be a fairly fit bloke but ever since leaving the Army he has let his fitness slide........alot. A shame really!
He is still a young bloke who enjoys the party lifestyle, probably a little too much so I thought what better way to show him that he needs to take more care of himself than taking him out for a 5 km run.
Yesterday afternoon we headed out, I was running with the pram so the pace wasn't going to be that fast. My brother used to comfortably run 20mins for 5k and clocked 8.30 for his 2.4k annual fitness test when he was in the Army and was still in the mindset that he could still come close to that now. Mind you he has done next to nothing in the last two years, so I was really looking forward to this. Brotherly love. :-)
We set off around 5 min k pace which seemed comfortable for the both of us. The first km ticked over in just under 5 mins, we then increased the pace for the next km however by about the 1.8km I could sense that he was starting to fatigue. His breathing was getting louder and he actually asked how far we had ran. When I said about 2km only 500m before when head back I saw a defeated man appear before my eyes. He knew that he was struggling and that the next 15 mins was going to be hell for him.
We got to the 2.5km mark in 12.12, the return journey was a trip that my brother will be glad to forget. At the 3k mark he was brought to a walk until I gave him the hurry up, the pace was considerably slower from this point on and he was again walking at the 4k mark. The last km was almost a shuffle, he was exhausted, his legs weren't working for him and I could see him just staring at the ground in hope that the house would come quicker if he didn't look.
We arrived at the park about 100m from the house and I told him that we had to continue to run as 5k hadn't clicked over on the Garmin. I turned around and continued on only to notice about 10 secs later that he hadn't followed, instead he was down on on the grass hunched over throwing up. Definetly a sight, and something that will take a while for him to live down.
Overall he completed 4.9k in about 25.40.
Anyway after a drink, shower and a sleep he was feeling better. I was sure that this would have gave him a reality check, however as I write this he has just hopped into a taxi and is headed to the Pub for a night out. Ahh well!
Today I headed out by myself aiming for 10k, however after about 3k I just wasn't into it. I decided not to stay out just for the sake of it and headed back home. I ran up a few extra streets on the way back just to clock over 30 mins and a total of 6.2km.
Sunday, December 31, 2006
The Last Post - Fatass roundup
Week - 31k
Month - 128.5k
YTD - 1203k
Well for this year anyway :-)
Life has been quite hectic lately with family and the like so this a belated recap of the Mt Nebo Fatass event.
Wednesday the 27 Dec, the annual Mt Nebo Fatass event took place again thanks to CR's Fatbloke. In it's 3rd year about 20 of us rocked up bright and early. This was my first ever Fatass event and I must say that it was a great day. I saw some familiar faces and met some new people which is always good.
5 am came around and we all took off in a gaggle, the pace was slow by all but it didn't take long for the speedys to step it up and take off. This left Tesso, Mat and myself amongst a few others who ploddered along at the back.
The day was perfect for running, overcast, slight drizzle of rain and a light breeze. I knew it was a tough track and now that I have done it, I think I would have been in the hurt locker if the sun was out.
The pace was very casual which was helped by the fact that I don't think there was a flat section on the entire course. The company was great with plenty of conversation happening for the entire day.
At around the 14k mark we had a decision to make either turn around or keep running. The problem with continuing on was the transport factor. Our cars are left at the bottom and so it is a bit of a gamble to run to the top knowing that you may not be able to get a seat in someones car.
Anyway we decided to continue on which I am glad we did, it nice finishing an event and catching up with those who were ahead or behind you. It also good for a laugh when people get lost and hearing their excuses.
By the 2 hr mark my legs where starting to become tight, especially my hip flexors. Due to the terrain being so tough it is more of a shuffle than a jog so after a quick stretch and getting onto the last bitumen section I got to stride out and the legs felt good again.
We reached the Cafe and got a bite to eat after about 2.30 and around 23km. After sitting around for 10 minutes or so most people had arrived at the shop. Not long after many were either leaving in their cars or setting off for the return leg keen to get home and relax.
I hung around for a little longer, there was not many spare seats left so I rang Cass up who was fortunately at Arana Hills to come and pick me up. I left a few people at the Cafe and set off for another 3k jaunt down the road to meet Cass at Jollys lookout.
In total close to 26km for the day, by the time I got picked up I was pretty cold and was glad to be in a car heading home for nice hot shower and a rest.
It was a great day and thanks to Tesso and Mat for the company, I will certainly be putting this run in the calender for 07.
Happy new year :-)
Month - 128.5k
YTD - 1203k
Well for this year anyway :-)
Life has been quite hectic lately with family and the like so this a belated recap of the Mt Nebo Fatass event.
Wednesday the 27 Dec, the annual Mt Nebo Fatass event took place again thanks to CR's Fatbloke. In it's 3rd year about 20 of us rocked up bright and early. This was my first ever Fatass event and I must say that it was a great day. I saw some familiar faces and met some new people which is always good.
5 am came around and we all took off in a gaggle, the pace was slow by all but it didn't take long for the speedys to step it up and take off. This left Tesso, Mat and myself amongst a few others who ploddered along at the back.
The day was perfect for running, overcast, slight drizzle of rain and a light breeze. I knew it was a tough track and now that I have done it, I think I would have been in the hurt locker if the sun was out.
The pace was very casual which was helped by the fact that I don't think there was a flat section on the entire course. The company was great with plenty of conversation happening for the entire day.
At around the 14k mark we had a decision to make either turn around or keep running. The problem with continuing on was the transport factor. Our cars are left at the bottom and so it is a bit of a gamble to run to the top knowing that you may not be able to get a seat in someones car.
Anyway we decided to continue on which I am glad we did, it nice finishing an event and catching up with those who were ahead or behind you. It also good for a laugh when people get lost and hearing their excuses.
By the 2 hr mark my legs where starting to become tight, especially my hip flexors. Due to the terrain being so tough it is more of a shuffle than a jog so after a quick stretch and getting onto the last bitumen section I got to stride out and the legs felt good again.
We reached the Cafe and got a bite to eat after about 2.30 and around 23km. After sitting around for 10 minutes or so most people had arrived at the shop. Not long after many were either leaving in their cars or setting off for the return leg keen to get home and relax.
I hung around for a little longer, there was not many spare seats left so I rang Cass up who was fortunately at Arana Hills to come and pick me up. I left a few people at the Cafe and set off for another 3k jaunt down the road to meet Cass at Jollys lookout.
In total close to 26km for the day, by the time I got picked up I was pretty cold and was glad to be in a car heading home for nice hot shower and a rest.
It was a great day and thanks to Tesso and Mat for the company, I will certainly be putting this run in the calender for 07.
Happy new year :-)
Sunday, December 24, 2006
BRRC Christmas Eve 10k
Week - 10k
Month - 97.5k
YTD - 1172k
.
Brisbane bunged on a cracker of a morning with perfect weather for the last road runners event of the year. On the program was a 10k or a 5k run starting at 6 am or 6.30 am respectively.
.
Some of the family came down for a look with Fiona (BIL's fiance) wanting to do some training herself. Not quite up to the distances on offer we had organised that she would join me on my second lap for 2k.
.
At the start line Tesso introduced me to a fellow blogger who was visiting from the ACT, Tuggeranong Don. I don't tend to meet alot of interstate bloggers/runners so it was nice to meet him.
.
Not long after, the race was about to begin. My plan was to have a solid run but not an all out effort. I decided on around half marathon pace rounding it up to make a nice even figure of 4.20/k. This would equate to a 43.20 run. I have the Mt Nebo Fatass event on Wednesday so this would be a good hitout before then.
.
I felt great the entire run and was consistantly clocking splits well under my planned time. Usually I would have been concerned about this but my breathing and legs were coping easy.
.
I completed the first lap (5k) in a tad over 21 minutes. Fiona was waiting for me just past the start finish line so I grabbed a drink and then headed off with her for the planned 2k.
.
I eased up on the pace, however was later told that I still ran too quick for her. Sorry Fi. She said that she was right to continue on her own and allowed me to take off at about the 1k mark.
.
By this stage a few people had caught up which gave me someone to run with. This included Tuggeranong Don who was picking up the pace quite abit for the last lap.
.
I probably shouldn't have but I ran with him for a few km before upping the pace again with 2k to go. I didn't check my splits for the last 3k but I am guessing they would have been at or under 4 min/k pace.
.
I ended up crossing the line in 42.29, so thanks to Tuggeranong Don for keeping me honest. I was pretty happy with todays effort.
.
I had a chat with him after the race before heading back home for some yummy cooked breakfast.
.
I am now looking forward although a little nervous to Wednesday, probably going to be my toughest run to date.
.
In the mean time I think some upper body activities are in order to celebrate the festive season. Perfect!
.
Merry Christmas everyone!
.
Oh and if you wondering why there are full stops everywhere, for some reason blogger wouldn't let me have a space between the paragraphs. Maybe the pic has something to do with that.
Friday, December 22, 2006
1 hour local run
This afternoon I was wrecked, and said to Cass that I was going to have a 1/2 hour power nap. Two hours later I woke up feeling pretty ordinary, a slight headache and probably a little dehydrated.
I started to come good after another 1/2 hour after some fluid and decided to go for my planned run. A lot later than usual but perfect weather.
No plans to run a set distance just spend 1hr out there around the streets. I visited alot of parks, aswell as the running track just to keep on the softer stuff for a change.
I felt pretty good and got back home just before it got too dark. I ended up completing 12.16km in the hour so just under 5min/k pace.
Some of the family arrive tonight so tomorrow will more than likely be a run free day or just a shorty. BRRC 10k run on Sunday the last event of the year so I might try and drag some of the rellies down for a jog bright and early along the Brissie river.
I started to come good after another 1/2 hour after some fluid and decided to go for my planned run. A lot later than usual but perfect weather.
No plans to run a set distance just spend 1hr out there around the streets. I visited alot of parks, aswell as the running track just to keep on the softer stuff for a change.
I felt pretty good and got back home just before it got too dark. I ended up completing 12.16km in the hour so just under 5min/k pace.
Some of the family arrive tonight so tomorrow will more than likely be a run free day or just a shorty. BRRC 10k run on Sunday the last event of the year so I might try and drag some of the rellies down for a jog bright and early along the Brissie river.
Subscribe to:
Posts (Atom)