Week - 2k
Month - 50k
YTD - 50k
I did say I was having a rest day today however my legs felt so damn good I thought I might as well take advantage of it.
I headed down to the local grass track for a plan that included 1 x 800, 3 x 400m, 3 x 200m and 2 x 100m reps around 5pm. The weather was still a little warm with a stiff westerly breeze meaning that the back straight would be rather hard.
I hopped off the push bike bike and began my warm up, only to find that the legs that felt great all day walking around felt absolutely disguisting when I attempted to jog. I persisted for sometime with the jogging and stretching which helped a bit, well good enough to begin the session.
My aim was to run quite solid and considering I have a 3k TT coming up I decided on a pace about a minute quicker than my PB. This calculated out to be 9.30 pace (1.16 per 400m).
I had also decided for the recoveries that I would double the time it had taken me to run the previous rep before tackling the next which seemed to work well.
I did cut the session short however as I was getting a bit tight in the calves especially after yesterdays run so I dropped 1 x 400 and cut out the 100m reps entirely.
Overall I felt pretty good, it wasn't an overly difficult session due to the longer recovery times but it did achieved what I wanted.
The rep times were;
800m - 2.29
400m - 1.11
400m - 1.14
200m - 32 secs
200m - 32 secs
200m - 30 secs
As you can see I do need to work on pacing, however for the 200m reps I decided on running them at a quicker pace just to get a little more from the session.
Sunday, January 07, 2007
Saturday, January 06, 2007
Running Buddies 24k loop
Week - 48k
Month - 48k
YTD - 48k
Arrived at the Ship Inn about 5.15 am this morning for the Saturday run with the Running Buddies. The weather was clear, a perfect day for a run.
Cass and Sam ventured down aswell and went for a walk out over the Goodwill bridge into the gardens for about an hour or so. What I failed to mention was that I would probably be double that time this morning.
I haven't ran from the Ship Inn before on a Saturday and have not really done many runs at all around the city area. In saying that I have no idea where we went or what suburbs we passed through. You will probably have to read Clairies or Tesso's blog for the details.
Anyway there were two groups that both started together but went seperate ways at around the 6k mark. One group doing the 18k loop going over the new Green bridge?? well I think that is what it is called and the other group heading out a bit further doing a 24k loop.
I went along for the longer trip with 6 others. It was a good run although I was feeling it a bit towards the end. I also felt a little sick in the stomach, I think the gels do that to me I need to practice eating them more often in training. I still feel a little sick now and was the reason I didn't have any of the tasty looking food at the cafe after the run.
It was a good morning and I got to meet some new faces, chat to some others that I haven't seen for a while aswell as seeing the regulars which is always a pleasure. I am certainly becoming used to running this distance and hope that if I can make this a regular thing then maybe I will see some improvement in the latter stages of my races. Overall a total distance of 23.7k in just over 2 hrs including some rest breaks that I forgot to stop the Garmin.
After the run everyone got changed and headed over to poppy's for a coffee and breakfast, by this stage Sam was racked out and I think Cass was a little angry with me, so we stayed for a drink and headed off not long after.
I will have the day off tomorrow and go for a slow short run on Monday before heading to Pats for the 3k TT Tuesday morning.
Until next time :-)
Month - 48k
YTD - 48k
Arrived at the Ship Inn about 5.15 am this morning for the Saturday run with the Running Buddies. The weather was clear, a perfect day for a run.
Cass and Sam ventured down aswell and went for a walk out over the Goodwill bridge into the gardens for about an hour or so. What I failed to mention was that I would probably be double that time this morning.
I haven't ran from the Ship Inn before on a Saturday and have not really done many runs at all around the city area. In saying that I have no idea where we went or what suburbs we passed through. You will probably have to read Clairies or Tesso's blog for the details.
Anyway there were two groups that both started together but went seperate ways at around the 6k mark. One group doing the 18k loop going over the new Green bridge?? well I think that is what it is called and the other group heading out a bit further doing a 24k loop.
I went along for the longer trip with 6 others. It was a good run although I was feeling it a bit towards the end. I also felt a little sick in the stomach, I think the gels do that to me I need to practice eating them more often in training. I still feel a little sick now and was the reason I didn't have any of the tasty looking food at the cafe after the run.
It was a good morning and I got to meet some new faces, chat to some others that I haven't seen for a while aswell as seeing the regulars which is always a pleasure. I am certainly becoming used to running this distance and hope that if I can make this a regular thing then maybe I will see some improvement in the latter stages of my races. Overall a total distance of 23.7k in just over 2 hrs including some rest breaks that I forgot to stop the Garmin.
After the run everyone got changed and headed over to poppy's for a coffee and breakfast, by this stage Sam was racked out and I think Cass was a little angry with me, so we stayed for a drink and headed off not long after.
I will have the day off tomorrow and go for a slow short run on Monday before heading to Pats for the 3k TT Tuesday morning.
Until next time :-)
Friday, January 05, 2007
A time for reflection!
I received some tragic news today, one of the fellows that I work with with died yesterday morning. Very shocking and of course very unexpected. I Don't know the cause of death as yet but he woke up at midnight feeling ill and was pronounced dead at 2 am. I feel for his family and can't imagine what they must be going through. He was only in in early 40's.
Times like this certainly give you a reality check, it makes you realise how precious and how unpredictable our existance really is. For many of us choices are made without thinking too much about the repercussuions they will have especially relating to lifestyle.
There are not many aspects to our lives that we have control over but lifestyle is one part we do have some say. It has a major influence over the direction our lives lead and yet many of us, myself included take it for granted.
I am talking primarily about diet and exercise, although there are many other factors I believe that these are the easiest but most abused lifestyle choices, well in our household anyway.
Although I not big on New Years resolutions, I guess this could be classified as such. It has been in the back of my mind since I received the news and feel that Cass and myself need take some action. We lead a generally healthy lifestyle, but we both make bad decisions on a regular basis. Mine is usually diet related whereas Cass is more so exercise.
As of 7 mths ago we now not only have ourselves to consider but little Sam aswell. Not only will it affect our lives in years to come but it will hopefully educate Sam to make better choices in the future aswell.
It is just a shame that something tragic needs to happen before you really sit down and think about it.
Times like this certainly give you a reality check, it makes you realise how precious and how unpredictable our existance really is. For many of us choices are made without thinking too much about the repercussuions they will have especially relating to lifestyle.
There are not many aspects to our lives that we have control over but lifestyle is one part we do have some say. It has a major influence over the direction our lives lead and yet many of us, myself included take it for granted.
I am talking primarily about diet and exercise, although there are many other factors I believe that these are the easiest but most abused lifestyle choices, well in our household anyway.
Although I not big on New Years resolutions, I guess this could be classified as such. It has been in the back of my mind since I received the news and feel that Cass and myself need take some action. We lead a generally healthy lifestyle, but we both make bad decisions on a regular basis. Mine is usually diet related whereas Cass is more so exercise.
As of 7 mths ago we now not only have ourselves to consider but little Sam aswell. Not only will it affect our lives in years to come but it will hopefully educate Sam to make better choices in the future aswell.
It is just a shame that something tragic needs to happen before you really sit down and think about it.
Thursday, January 04, 2007
Karma!
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 :-)
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 :-)
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.
Subscribe to:
Posts (Atom)