Week - 12k
Month - 51.5k
YTD - 203.5k
Arrived home from my field exercise feeling absolutely horrible. I ate hardly anything that was significant or resembled everyday food. We were on ration packs for the entire duration of the exercise and I absoultely hate these. I'm glad that it was only a short field trip.
Anyway it has taken me a few days to get my normal feeling back and put on the kilo or so that I lost in the 4 days. In saying that no training was going to take place until I felt I could do it without hurting myself.
I decided today was the day to tackle the paths of the neighbourhood for the first time in a week. I need to get my act together as it is now less than 8 weeks till Warwick. I have once again left the training too late and will need to reassess my goals.
I left around 3pm today in overcast/rainy conditions. Great weather for a run, it was not cold at all and the rain was constant yet soft enough to not be annoying. I had a plan to run beyond 10k, which I don't think has been done since the beginning of Feb.
The initial 5k was a bit of a struggle but I seemed to get a second wind for the remainder of the session. Overall I covered 12k in 57 Min's av 4.45 pace.
Pretty happy with how today went however I will need to organise my time a little better over the next couple of weeks, work commitments will see me miss some of the upcoming club events that I was counting on as part of my training.
That's all for now, I now need to catch up on some blog reading.
Sunday, March 25, 2007
Sunday, March 18, 2007
Piked it!
Week - 5.5k
Month - 39.5k
YTD - 191.5k
I didn't end up going to the BRRC 1/2 Marathon Champs this morning. The alarm was set but when it went off I just couldn't drag myself out of bed. It was probably a good thing I had to prepare a lesson for next week on Navigation so I got to finish it somewhat earlier today.
I am going out field again tomorrow, so I thought I'd do a short session tonight just so I don't get withdrawals from doing nothing in the next 4 days. I completed 5.5k in 24.10 which felt a little hard for my liking. I am certainly struggling with hills at the moment, but feel really good on the flat.
Well that's about it, hopefully my lesson goes well on Tuesday and no-one gets lost on the practical component on Wednesday. We shall see!
Catch ya in a few days :-)
Month - 39.5k
YTD - 191.5k
I didn't end up going to the BRRC 1/2 Marathon Champs this morning. The alarm was set but when it went off I just couldn't drag myself out of bed. It was probably a good thing I had to prepare a lesson for next week on Navigation so I got to finish it somewhat earlier today.
I am going out field again tomorrow, so I thought I'd do a short session tonight just so I don't get withdrawals from doing nothing in the next 4 days. I completed 5.5k in 24.10 which felt a little hard for my liking. I am certainly struggling with hills at the moment, but feel really good on the flat.
Well that's about it, hopefully my lesson goes well on Tuesday and no-one gets lost on the practical component on Wednesday. We shall see!
Catch ya in a few days :-)
Wednesday, March 14, 2007
Fitness Test
Week - 9k
Month - 34k
YTD - 186k
Saturday was a great day out at the QEII stadium watching the athletics. Saw some awesome times from the pro's along with the under 18, 20, 23's. The pick of the night was Lisa Corrigan beating Sarah Jamison and Josh Ross running the fastest time an Australian has run in Australia (10.08). It made me realise how much I miss my athletics. I competed track events for most of my life and only really stopped when I moved to Townsville about 6 years ago. Although the running scene is great in Brisbane in regards to longer distances and road running the track scene is very ordinary. I have searched for a decent athletic club but they are few and far between. Sydney I believe is the place for athletics, I was a member of Penrith LA and Athletics club for about 12 years and ran at a few other meets around the area on a weekly basis. I haven't raced a sprint event for almost 3 years, I want to get back into it. I'm not sure what I will be capable of anymore but still think that with a little training I still would be able to slog out mid 11's and high 22's low 23's for my favourite events the 100m and 200m.
Anyway enough of the babble. I headed out for a session on Sunday, I had a warm up at around 5 min/k pace for 2k whilst running to the local grass track. My intention was to do a short interval session of two reps of 1200m. I wanted to get a gauge of my fitness over 2.4k as I have my fitness test in the next few days. I done the two reps and felt very ordinary, 4.15 for the first and 4.28 for the second. I headed back for a 2k warm down at a slightly quicker pace around 4.45.
Monday at work we had a circuit which involved some short running but the remainder was upper body activities. A tough session in very hot conditions. Tuesday we played a game of volleyball which was a nice easy session I was feeling a little sore from the previous day.
This morning was my fitness test, the usual sequence is push ups (2 mins) sit ups to a cadence and a 2.4k run. It was suppose to begin a 730 this morning but someone changed the time and it began at 700. I arrived at work around this time and was told of the change by the time I got down there they had completed the push ups and were doing the situps. I was told I could still do it but in a different sequence.
The run was first, I liked the idea of this as I would be fresh but knew the remainder of the test would be alot tougher. With no warm I took off for my test, not sure if I was going to go hard or try just enough to pass. I decided to give it a crack and went for a good time. I felt great for most of the run and considering that between the 800 and 1200m mark it is a tough gradual incline I reached the 1/2 way mark in 4.06. I must of eased up for the next 400 and began to step it up again between the 1600 and 2000m mark. I reached the 2000m point in spot on 7.00, pretty happy with this I plugged away and tackled the last little incline before the straight to the finish. I completed the last 400 in 1.19 to give an overall time of 8.19 for 2.4k. I was pretty chuffed with the result considering my shortish sessions, still 30 secs of my PB for the distance but this is a tougher course. My goal before the end of the year is to break 8 mins again which I haven't done for many years. The push ups and sit ups went ok considering I was still puffed from the run doing 52 p/u (35 to pass) and pulling the pin at 80 for the s/u. It is the first time I stopped in the s/u before the max of 100, although I only have to do 65 to pass anyway.
I'm having a rest for a day or so, I feel tight and need to loosen up before heading out again, my next decent session will be road runners on Sunday.
Month - 34k
YTD - 186k
Saturday was a great day out at the QEII stadium watching the athletics. Saw some awesome times from the pro's along with the under 18, 20, 23's. The pick of the night was Lisa Corrigan beating Sarah Jamison and Josh Ross running the fastest time an Australian has run in Australia (10.08). It made me realise how much I miss my athletics. I competed track events for most of my life and only really stopped when I moved to Townsville about 6 years ago. Although the running scene is great in Brisbane in regards to longer distances and road running the track scene is very ordinary. I have searched for a decent athletic club but they are few and far between. Sydney I believe is the place for athletics, I was a member of Penrith LA and Athletics club for about 12 years and ran at a few other meets around the area on a weekly basis. I haven't raced a sprint event for almost 3 years, I want to get back into it. I'm not sure what I will be capable of anymore but still think that with a little training I still would be able to slog out mid 11's and high 22's low 23's for my favourite events the 100m and 200m.
Anyway enough of the babble. I headed out for a session on Sunday, I had a warm up at around 5 min/k pace for 2k whilst running to the local grass track. My intention was to do a short interval session of two reps of 1200m. I wanted to get a gauge of my fitness over 2.4k as I have my fitness test in the next few days. I done the two reps and felt very ordinary, 4.15 for the first and 4.28 for the second. I headed back for a 2k warm down at a slightly quicker pace around 4.45.
Monday at work we had a circuit which involved some short running but the remainder was upper body activities. A tough session in very hot conditions. Tuesday we played a game of volleyball which was a nice easy session I was feeling a little sore from the previous day.
This morning was my fitness test, the usual sequence is push ups (2 mins) sit ups to a cadence and a 2.4k run. It was suppose to begin a 730 this morning but someone changed the time and it began at 700. I arrived at work around this time and was told of the change by the time I got down there they had completed the push ups and were doing the situps. I was told I could still do it but in a different sequence.
The run was first, I liked the idea of this as I would be fresh but knew the remainder of the test would be alot tougher. With no warm I took off for my test, not sure if I was going to go hard or try just enough to pass. I decided to give it a crack and went for a good time. I felt great for most of the run and considering that between the 800 and 1200m mark it is a tough gradual incline I reached the 1/2 way mark in 4.06. I must of eased up for the next 400 and began to step it up again between the 1600 and 2000m mark. I reached the 2000m point in spot on 7.00, pretty happy with this I plugged away and tackled the last little incline before the straight to the finish. I completed the last 400 in 1.19 to give an overall time of 8.19 for 2.4k. I was pretty chuffed with the result considering my shortish sessions, still 30 secs of my PB for the distance but this is a tougher course. My goal before the end of the year is to break 8 mins again which I haven't done for many years. The push ups and sit ups went ok considering I was still puffed from the run doing 52 p/u (35 to pass) and pulling the pin at 80 for the s/u. It is the first time I stopped in the s/u before the max of 100, although I only have to do 65 to pass anyway.
I'm having a rest for a day or so, I feel tight and need to loosen up before heading out again, my next decent session will be road runners on Sunday.
Saturday, March 10, 2007
Week in Review
Week - 21k
Month - 25k
YTD - 177k
Motivation has been lacking over the past week, however not in the sense that I don't feel like running at all. I have been keen to get out and train but have been finding it difficult to remain out there beyond 30-40 minutes. Not a massive concern really but it would be nice to have posted a few double figure runs.
Week Review
Saturday 3 Mar
I thought I would try something different which allowed the whole family including the hounds to participate. We have baseball fields 100m from home so on the afternoon we headed over for a FUN afternoon out. The dogs ran around occupying themselves, Sam had his little bike and other toys and played on the grass and Cass and I completed a cct.
I made this up when we got there, a basic session that included an out and back run of about 30m. It was a partner cct so one person had to run out do an exercise and run back to the other person. Whilst the person running out was doing their thing the other was doing an exercise close to Sam. It worked out well and got quite hard towards the end. I utilised the bench seat that was in the dug out so we done steps up, dips, incline push ups and calf raises on it. We also done whole heap of squats and walking lunges along with some ab work. Good session and it cost nothing and required no equipment. Cass was sore for the next few days :-)
Sunday 4 Mar
I headed out with the intention of hitting 12k however as I stated at the beginning I lacked interest and completed 8k in about 39 minutes.
Tuesday 6 Mar
I had to work Monday night so no training happened but I was really looking forward to doing the PT session planned at work the next day. The workshop had organised a few vehicles to take us all done to South bank for a run and swim. Only about 5k but it was something different. I had to wait to do a handover to the bloke relieving me before heading up to the transport. The plan was to head off at 730 to beat the traffic, the time arrived and no show from the guy, I tried calling him but to no avail. I ended up calling the fellows waiting for me telling them to go, 5 minutes later I ended up getting a call from the bloke saying that he didn't realise that he was working. Not happy! He eventually arrived.
Already in my running kit I decided to not waste the opportunity and do some training. Fairly peeved off I punished myself running up to the tower on base. I was running angry but the hill soon sorted me out, I had never done it before and is about the same distance as the section up to the towers on Mt Coot-tha. Some sections are very steep and it has alot of false crests, meaning that you think you have conquered it but wait....no there is another hill to go. It follows a ridge line which explains the false hope the hill gives you. It's something I hope to add to my training on a regular basis. All up about 40 minute round trip, about 6.5-7k??
Friday 9 Mar
After spending about 1.5 hrs in the yard doing the mowing and the like I decided to head out for a run. It took a good 1 km before I got into any sort of rhythm. I had no energy and was struggling. I soon came good and began to settle into a steady pace. I was by no means enjoying it and pulled the pin 2k short of my plan of 8k. All up 6k in 27.40 so slightly under 4.40 pace.
Today we are heading to watch the Australian Athletics Champs at Nathan. 3 Days of racing however I looked at the program and today seems to be the pick, alot of finals tonight. Sound be a good day hopefully we find a good spot so Sam can do his thing without getting angry :-)
Month - 25k
YTD - 177k
Motivation has been lacking over the past week, however not in the sense that I don't feel like running at all. I have been keen to get out and train but have been finding it difficult to remain out there beyond 30-40 minutes. Not a massive concern really but it would be nice to have posted a few double figure runs.
Week Review
Saturday 3 Mar
I thought I would try something different which allowed the whole family including the hounds to participate. We have baseball fields 100m from home so on the afternoon we headed over for a FUN afternoon out. The dogs ran around occupying themselves, Sam had his little bike and other toys and played on the grass and Cass and I completed a cct.
I made this up when we got there, a basic session that included an out and back run of about 30m. It was a partner cct so one person had to run out do an exercise and run back to the other person. Whilst the person running out was doing their thing the other was doing an exercise close to Sam. It worked out well and got quite hard towards the end. I utilised the bench seat that was in the dug out so we done steps up, dips, incline push ups and calf raises on it. We also done whole heap of squats and walking lunges along with some ab work. Good session and it cost nothing and required no equipment. Cass was sore for the next few days :-)
Sunday 4 Mar
I headed out with the intention of hitting 12k however as I stated at the beginning I lacked interest and completed 8k in about 39 minutes.
Tuesday 6 Mar
I had to work Monday night so no training happened but I was really looking forward to doing the PT session planned at work the next day. The workshop had organised a few vehicles to take us all done to South bank for a run and swim. Only about 5k but it was something different. I had to wait to do a handover to the bloke relieving me before heading up to the transport. The plan was to head off at 730 to beat the traffic, the time arrived and no show from the guy, I tried calling him but to no avail. I ended up calling the fellows waiting for me telling them to go, 5 minutes later I ended up getting a call from the bloke saying that he didn't realise that he was working. Not happy! He eventually arrived.
Already in my running kit I decided to not waste the opportunity and do some training. Fairly peeved off I punished myself running up to the tower on base. I was running angry but the hill soon sorted me out, I had never done it before and is about the same distance as the section up to the towers on Mt Coot-tha. Some sections are very steep and it has alot of false crests, meaning that you think you have conquered it but wait....no there is another hill to go. It follows a ridge line which explains the false hope the hill gives you. It's something I hope to add to my training on a regular basis. All up about 40 minute round trip, about 6.5-7k??
Friday 9 Mar
After spending about 1.5 hrs in the yard doing the mowing and the like I decided to head out for a run. It took a good 1 km before I got into any sort of rhythm. I had no energy and was struggling. I soon came good and began to settle into a steady pace. I was by no means enjoying it and pulled the pin 2k short of my plan of 8k. All up 6k in 27.40 so slightly under 4.40 pace.
Today we are heading to watch the Australian Athletics Champs at Nathan. 3 Days of racing however I looked at the program and today seems to be the pick, alot of finals tonight. Sound be a good day hopefully we find a good spot so Sam can do his thing without getting angry :-)
Thursday, March 01, 2007
Watch out the Fun Police are about!
Week - 10k
Month - 4k
YTD - 156k
To answer a few questions before I start;
2P - Up here in Brisvegas we have sporties on Thursday, other places do have their sports days on Wednesday however. Work can supply bikes only of the mountain variety but, most of us have our own.
Matt - Yes we get paid for this, it does sound sweet however I only ever talk about the good perks ;-)
Ewen - Ha, tumble turns, more like floundering around trying grasp onto the edge before pushing off. I am not built for the water that is a fact :-)
The fun police were out in force today at work when the rumour that the Divisional Commander was visiting the regiment. All the heirachy seem to freak out and want everything cleaned, packed and hidden when people visit. The point for this still escapes me, the purpose of the visits is to find out the downfalls the brigade has, so when we are told to do this the first impression the boss(s) get is that everything is sweet. For the other 364 days that he is not around the workshop is a shit hole, a run down facility that needs some lovin.
Anyway, he just so happened to visit when sport was programmed for so... it doesn't take einstein to work out who lost the battle.
No triathlon, I was keen for some fitness activity which meant I showed my face at the track for the first time is about 6 months. I really enjoy the grass track but with work and Cass's study and her work is hasn't been a possibilty.
Phil the coach who usually runs the session was late so Schultzy decided on the format. Not much imagination but tough nonetheless. 4 x 1K with a short breather and a 200m jog recovery. I got a bit more rest as I was the last person off the handicap which suited me just fine.
The body felt great the whole session, however the lungs hurt abit especially on the 3rd rep. That was to be expected, however I didn't count of doing the times I posted.
1km Times
#1 - 3.21
#2 - 3.24
#3 - 3.35
#4 - 3.30
Hopefully in the next few months I can get these down below 3.20 and be able to link 3.30 - 3.40 k splits for some 3 and 5k events, I am probably getting to far ahead of myself now but hey one can dream.
Month - 4k
YTD - 156k
To answer a few questions before I start;
2P - Up here in Brisvegas we have sporties on Thursday, other places do have their sports days on Wednesday however. Work can supply bikes only of the mountain variety but, most of us have our own.
Matt - Yes we get paid for this, it does sound sweet however I only ever talk about the good perks ;-)
Ewen - Ha, tumble turns, more like floundering around trying grasp onto the edge before pushing off. I am not built for the water that is a fact :-)
The fun police were out in force today at work when the rumour that the Divisional Commander was visiting the regiment. All the heirachy seem to freak out and want everything cleaned, packed and hidden when people visit. The point for this still escapes me, the purpose of the visits is to find out the downfalls the brigade has, so when we are told to do this the first impression the boss(s) get is that everything is sweet. For the other 364 days that he is not around the workshop is a shit hole, a run down facility that needs some lovin.
Anyway, he just so happened to visit when sport was programmed for so... it doesn't take einstein to work out who lost the battle.
No triathlon, I was keen for some fitness activity which meant I showed my face at the track for the first time is about 6 months. I really enjoy the grass track but with work and Cass's study and her work is hasn't been a possibilty.
Phil the coach who usually runs the session was late so Schultzy decided on the format. Not much imagination but tough nonetheless. 4 x 1K with a short breather and a 200m jog recovery. I got a bit more rest as I was the last person off the handicap which suited me just fine.
The body felt great the whole session, however the lungs hurt abit especially on the 3rd rep. That was to be expected, however I didn't count of doing the times I posted.
1km Times
#1 - 3.21
#2 - 3.24
#3 - 3.35
#4 - 3.30
Hopefully in the next few months I can get these down below 3.20 and be able to link 3.30 - 3.40 k splits for some 3 and 5k events, I am probably getting to far ahead of myself now but hey one can dream.
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