Week - 5k
Month - 85k
YTD - 85k
I have a few tight bits that I would prefer to be not as tight, so I have made a decision to have an easy week.
Just quietly I am pleased with my dedication of incorporating a long(ish) run for most of the weeks dating back before Xmas, so this is my reward.
My plan however has been sabotaged a little by work deciding to inflict pain on those members who became lazy over the holiday break. So we have been doing a little running, but I will be skipping the longer mileage runs this week.
Yesterday we done the 2.4k track we use for the half yearly fitness tests, however we did it twice broken up by a recovery period. The recovery wasn't a set time, so I was happy being the first back I ended up getting a huge rest, well about ten minutes. I did however feel a bit sorry for the slower runners they did get the raw end to the deal.
I completed the first lap in 9.15 (3.51/k). I was happy with this which felt comfortable. I had a drink and done some stretching waiting for the remainder to finish. By the time we lined up I had cooled down a bit and for the first 200m I didn't feel that great. The aim for everyone the 2nd time around was to beat their first time.
At the 1/2 mark I was a few secs quicker than the first time so I was on track. I had been running with another bloke for this rep aswell but around the 1600m mark I upped the pace and he dropped back. From then on I attempted to maintain some form going up the last section which has a nasty short incline. I didn't look at the watch for the last 400m and was pretty chuffed that I actually crossed the line 2 secs faster (9.13).
I admit that I was puffing a bit after the second one, but quickly jogged back down the course to help my mate out who is struggling for fitness at the moment. It was a nice recovery, certainly lightened the legs back up.
Today was all upper body fitness so no running. The plan for tomorrow at work is a beep test cct. I am not really a fan.
Will report how it goes tomorrow
Tuesday, January 16, 2007
Saturday, January 13, 2007
18k River Loop
Week - 30k
Month - 80k
YTD - 80k
Arrived at Southbank this morning for the weekly run group. Cass and Sam also came once again for their long walk around the river. The weather was very overcast however the temp was quite low.
There were a few people missing aswell as others that took off in different directions not doing the regular river loops. I wasn't sure what I wanted to do and when I found out that we were doing the 18k Green bridge run that sounded fine to me. I had not been over the new bridge before so it is great to run different routes. Clairie and Mark were doing this loop and adding on another 10k after we returned back to the Ship Inn. I considered doing part of this with them to clock about the same as last week. I eventually decided to just settle with 18k as I am not really training for anything in particular so there is really no need to run that far.
I also wore my new shoes today, I had run about 10k in them already and I can't ever remember getting a blister from running shoes so I gave them a hit out. I did however run the 10k with the normal inserts and left my orthotics out until this morning. Even after a 8 mths of wearing them they still feel like rocks, however they do achieve what they are supposed to so I can't really complain. I did try something different, I experimented putting the normal insert on top of the orthotic which felt nice until about the 5k mark.
It was at the Regatta which is our first water stop that I removed my shoes and took out the normal inserts. My feet felt too high in the shoe and it was causing parts of my feet to become sore. After I took them out it was sweet, although not as spongy the soreness dissapated very quickly.
I felt comfortable this morning, well apart from the weather. As I said earlier the overcast and low temp conditions seemed nice before we started, it was a different story once we began. After 6k my shirt was drenched, the humidity was high which was strange as I didn't really notice it at the start. It remained that way for the rest of the run and was getting heavy and baggy. My poor little nips copped a hiding aswell from the constant rubbing of the wet shirt, I may have to put band-aids on them ;-)
Overall I found this morning quite easy and due to the different groups, some running 13k some running 28k I found myself running a pace that nobody else was. I was a bit of a loner this morning but it was still a nice morning with everyone catching up at the water stops.
Overall about 1.31.xx for 18.2k so pretty much spot on 5min/k.
After the run Cass, Sam and I had breaky at the Cafe and then went home for a kip. I don't handle 4 am starts very well :-)
Month - 80k
YTD - 80k
Arrived at Southbank this morning for the weekly run group. Cass and Sam also came once again for their long walk around the river. The weather was very overcast however the temp was quite low.
There were a few people missing aswell as others that took off in different directions not doing the regular river loops. I wasn't sure what I wanted to do and when I found out that we were doing the 18k Green bridge run that sounded fine to me. I had not been over the new bridge before so it is great to run different routes. Clairie and Mark were doing this loop and adding on another 10k after we returned back to the Ship Inn. I considered doing part of this with them to clock about the same as last week. I eventually decided to just settle with 18k as I am not really training for anything in particular so there is really no need to run that far.
I also wore my new shoes today, I had run about 10k in them already and I can't ever remember getting a blister from running shoes so I gave them a hit out. I did however run the 10k with the normal inserts and left my orthotics out until this morning. Even after a 8 mths of wearing them they still feel like rocks, however they do achieve what they are supposed to so I can't really complain. I did try something different, I experimented putting the normal insert on top of the orthotic which felt nice until about the 5k mark.
It was at the Regatta which is our first water stop that I removed my shoes and took out the normal inserts. My feet felt too high in the shoe and it was causing parts of my feet to become sore. After I took them out it was sweet, although not as spongy the soreness dissapated very quickly.
I felt comfortable this morning, well apart from the weather. As I said earlier the overcast and low temp conditions seemed nice before we started, it was a different story once we began. After 6k my shirt was drenched, the humidity was high which was strange as I didn't really notice it at the start. It remained that way for the rest of the run and was getting heavy and baggy. My poor little nips copped a hiding aswell from the constant rubbing of the wet shirt, I may have to put band-aids on them ;-)
Overall I found this morning quite easy and due to the different groups, some running 13k some running 28k I found myself running a pace that nobody else was. I was a bit of a loner this morning but it was still a nice morning with everyone catching up at the water stops.
Overall about 1.31.xx for 18.2k so pretty much spot on 5min/k.
After the run Cass, Sam and I had breaky at the Cafe and then went home for a kip. I don't handle 4 am starts very well :-)
Friday, January 12, 2007
The heat is on!
Week - 12k
Month - 62k
YTD - 62k
I eventually dragged my sorry butt out for a couple of small runs over past few days. Even though this week has been lacking in the training department I didn't feel that great. Usually after a few days rest I feel alot better. I still have a few tight bits that seem quite happy to remain that way.
I have been getting stuck into myself with some self massage which is quite a battle, I am actually causing myself pain to make myself feel better. Weird! The things we do to our bodies just so we can get out and train and make ourselves suffer even more.
Anyway, I decided to do some training during work hours, there are only about 6 people at work at the moment so there is plenty off opportunity to do so. I set out at around 7.30 am both yesterday and today for around 5k each. Nothing special and I would have liked to remained out for longer but the heat and humidity over the past few days has really caused me some grief.
In saying that due to the shortened training sessions I did increase the pace so I didn't feel like I was being a complete slacker. I completed yesterdays run in around 4.25 pace and todays a little quicker averaging about 4.15/k.
I am not too concerned about the lack of k's considering that I am going to the city tomorrow and doing one of the loops around the river. Generally between 18-24k which should bump the weekly total up to a more respectable figure.
Until tomorrow...............
Month - 62k
YTD - 62k
I eventually dragged my sorry butt out for a couple of small runs over past few days. Even though this week has been lacking in the training department I didn't feel that great. Usually after a few days rest I feel alot better. I still have a few tight bits that seem quite happy to remain that way.
I have been getting stuck into myself with some self massage which is quite a battle, I am actually causing myself pain to make myself feel better. Weird! The things we do to our bodies just so we can get out and train and make ourselves suffer even more.
Anyway, I decided to do some training during work hours, there are only about 6 people at work at the moment so there is plenty off opportunity to do so. I set out at around 7.30 am both yesterday and today for around 5k each. Nothing special and I would have liked to remained out for longer but the heat and humidity over the past few days has really caused me some grief.
In saying that due to the shortened training sessions I did increase the pace so I didn't feel like I was being a complete slacker. I completed yesterdays run in around 4.25 pace and todays a little quicker averaging about 4.15/k.
I am not too concerned about the lack of k's considering that I am going to the city tomorrow and doing one of the loops around the river. Generally between 18-24k which should bump the weekly total up to a more respectable figure.
Until tomorrow...............
Wednesday, January 10, 2007
Cheers :-)
I have appreciated all the nice comments over the past week concerning my work mate. Today the service went well and was conducted in good spirit. I also had the honour of being involved with the service, being the insignia bearer. This involves slow marching behind the coffin while it is transported to the hearse, displaying his awards and medals for all to see. This also involves a military band and escort party which accounts for over 30 personnel dressed in our ceremonial attire. After the ceremony our workshop enjoyed the afternoon with a few drinks at the local RSL.
Change of topic now, as would be expected my work has been quite busy so the opportunity let alone the desire to do any training has been minimal. I will be as keen as mustard to get out there tomorrow and go for a jaunt around the area, and in fact I may even go to the interval session that Phil runs at the track. In any case I will be strapping the shoes on and turning the legs over after work.
I have included a pic also. I find this quite hilarious, it was a Xmas present from my MIL It is an animated print of me, that was created from a photo of my scone. The body is not a true representation of my chassis but some would argue that it is pretty close. The number on the singlet is my placing in last years City to Surf. I just thought I would share this with you, I think it is a very creative and cool idea for a gift.
*
Monday, January 08, 2007
Work sucks!
I just received a phone call saying that I am needed to attend a briefing tomorrow morning. Currently I am still on holidays and tomorrow is my last day before officially heading back on Wednesday.
Before I even go there I know it will be a pointless conference and that it will only stuff people around all day. Gee I'm angry and already negative about work this year, I need a career change.
It also means that I will not be able to make the TT tomorrow :-(
The Army, the edge. It certainly pushes you over it more often than not!
******EDIT********
So after my big tanty about work yesterday I arrived there this morning to find out that the family of my work mate who died have requested our unit to conduct a funeral cermony/service. This will be held at the chapel on base before the family head off for a private service.
Therefore the day wasn't a stuff around, with most of it rehearsing for tomorrow. It should be as nice as a funeral can be I suppose and will give those who served with him during the last 20 years a chance to pay their last respects.
Before I even go there I know it will be a pointless conference and that it will only stuff people around all day. Gee I'm angry and already negative about work this year, I need a career change.
It also means that I will not be able to make the TT tomorrow :-(
The Army, the edge. It certainly pushes you over it more often than not!
******EDIT********
So after my big tanty about work yesterday I arrived there this morning to find out that the family of my work mate who died have requested our unit to conduct a funeral cermony/service. This will be held at the chapel on base before the family head off for a private service.
Therefore the day wasn't a stuff around, with most of it rehearsing for tomorrow. It should be as nice as a funeral can be I suppose and will give those who served with him during the last 20 years a chance to pay their last respects.
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