Month - 7k
YTD - 592.5k
I ventured down to the track Thursday night to take part in the track session conducted by the Run Inn. I haven't been for a while and it was good to see some of the usuals along with some new people still training hard.
Whilst the fellas that usually take the session weren't there one of the regulars received a text message of what the session should be and gave us a good workout. The night consisted of a 1200, 1000, 800, 600, and 400m reps with about 2 mins jog recovery between them all.
Although I found it a tough session my recovery was pretty good which enabled me to post similar times to what I normally did when I was training abit more. The night panned out like this;
1200m - 3.56
1000m - 3.19
800m - 2.40
600m - 2.02
400m - 1.13
Today - I have just returned from a jog with the pram. Sam is beginning to like this alot more, and as soon as he sees the pram he gets excited and starts to climb in. It was just a regular neighbourhood jaunt probably around 4.45 pace for approx 35 mins.
On another note, I have been religious in watching the athletics and on some nights I have struggled to sit up, however it has been a great championship and I am disappointed that it is almost over. It was a great win this morning by Nathan Deakes and I can't wait for Mottrams race. There has been many highlights and I agree with Ewen, the 10000m race was one of the best I have seen in a while.
That's all for now until next time...........
Saturday, September 01, 2007
Saturday, August 25, 2007
Heading off again!
Month - 37k
YTD - 578.5k
Apart from work PT I didn't do too much last week. With work being quite busy and the good downpours Brisbane has received it was a good oportunity to make the most of the ending winter season and do nothing apart from lounging around.
Although I have enjoyed the lazy few weeks I got the guilts and on Saturday headed out for a run . I have noticed that my fitness during the PT sessions at work is poor so I really need to get my act together. I took Sam in his pram for 4k and each dog on a 2k run. In total 8k @ 5min/k pace.
Sunday I had to work but had today off. I headed to the local grass track which is about 2k away. I used that as a warm up and then came up with an short interval session. I completed a 1k, 800m, 600m, and 400m reps before heading home using the 2k as the cool down. The reps were run at 3.20 - 3.30/k pace with a lap recovery between the longer reps and 200m between the two shorter ones.
Felt pretty uncomfortable but it was something I needed.
At this stage I am heading back down to Wodonga in October with the first weekend being the Melbourne Marathon weekend. I am thinking on doing the half, taking it alot easier than usual. I am putting off entering at the moment just in case the course gets cancelled however if it doesn't I will be there.
Thats all for now, time to assume the position in front of the telly for the athletics.
YTD - 578.5k
Apart from work PT I didn't do too much last week. With work being quite busy and the good downpours Brisbane has received it was a good oportunity to make the most of the ending winter season and do nothing apart from lounging around.
Although I have enjoyed the lazy few weeks I got the guilts and on Saturday headed out for a run . I have noticed that my fitness during the PT sessions at work is poor so I really need to get my act together. I took Sam in his pram for 4k and each dog on a 2k run. In total 8k @ 5min/k pace.
Sunday I had to work but had today off. I headed to the local grass track which is about 2k away. I used that as a warm up and then came up with an short interval session. I completed a 1k, 800m, 600m, and 400m reps before heading home using the 2k as the cool down. The reps were run at 3.20 - 3.30/k pace with a lap recovery between the longer reps and 200m between the two shorter ones.
Felt pretty uncomfortable but it was something I needed.
At this stage I am heading back down to Wodonga in October with the first weekend being the Melbourne Marathon weekend. I am thinking on doing the half, taking it alot easier than usual. I am putting off entering at the moment just in case the course gets cancelled however if it doesn't I will be there.
Thats all for now, time to assume the position in front of the telly for the athletics.
Monday, August 13, 2007
Nice to be back!
Month - 17k
YTD - 563.5k
I arrived home almost two weeks days ago leaving probably the most boring place in this country. I can't believe I actually lived there for almost three years and didn't go insane. It probably didn't help that I had no car, no TV and living in a room with 3 other blokes. Certainly not the ideal situation to be in, anyway Im back and loving the 'normal' weather again.
Wodonga is situated about 70k from Falls creek in Vic, so as you can imagine it is quite chilly. The combination of the weather and the amount of after hours study, my training was almost non existant.
In the 4 weeks I was away for I managed 2 x 5k runs and a 7k jaunt. I did have plans to run at Noosa this weekend but I have decided to forget about it this year.
Since I have been back I have ran 3 times ranging from a 2.4k run completing it in 8.40 which I was very suprised with, with the others around 6 -7 k.
Last week our workshop headed for a day at Mt Warning, a nice track of about 8.8k in total. The last section is very steep which has a chain rail to help you up to the look out. The scenery fom the top is awesome where you can see Brunswick Heads and Cape Byron.
On the return leg a couple of us decided to run back down as walking takes too long and there was a BBQ waiting for us. To be honest I wish I hadn't run down as that and the follow day PT session took it's toll on my knees. To much downhill running on very little exercise lately has caused my right knee the one I had an operation on to be a little sore.
I also just found out that I may have to return to Victoria for another course, hopefully in the next couple of weeks I will get confirmation about this so I can organise my life and more importantly some running events :-) This time it is two months however the weather should be alot better in Oct-Dec for some training in prepartion for my only race I have penciled in for the remainder of the year, Kurruwa.
I am also due for posting at the end of the year and just found out if the Army was transferring me to another place or keeping me here. I asked to stay for another stint in Brisbane which they kindly gave me. I am now staying to Jan 2010 which the family is very happy about.
That's about it, I have been reading and catching up on the goss however I haven't commented yet. Good luck to those running this weekend.
Until next time...
YTD - 563.5k
I arrived home almost two weeks days ago leaving probably the most boring place in this country. I can't believe I actually lived there for almost three years and didn't go insane. It probably didn't help that I had no car, no TV and living in a room with 3 other blokes. Certainly not the ideal situation to be in, anyway Im back and loving the 'normal' weather again.
Wodonga is situated about 70k from Falls creek in Vic, so as you can imagine it is quite chilly. The combination of the weather and the amount of after hours study, my training was almost non existant.
In the 4 weeks I was away for I managed 2 x 5k runs and a 7k jaunt. I did have plans to run at Noosa this weekend but I have decided to forget about it this year.
Since I have been back I have ran 3 times ranging from a 2.4k run completing it in 8.40 which I was very suprised with, with the others around 6 -7 k.
Last week our workshop headed for a day at Mt Warning, a nice track of about 8.8k in total. The last section is very steep which has a chain rail to help you up to the look out. The scenery fom the top is awesome where you can see Brunswick Heads and Cape Byron.
On the return leg a couple of us decided to run back down as walking takes too long and there was a BBQ waiting for us. To be honest I wish I hadn't run down as that and the follow day PT session took it's toll on my knees. To much downhill running on very little exercise lately has caused my right knee the one I had an operation on to be a little sore.
I also just found out that I may have to return to Victoria for another course, hopefully in the next couple of weeks I will get confirmation about this so I can organise my life and more importantly some running events :-) This time it is two months however the weather should be alot better in Oct-Dec for some training in prepartion for my only race I have penciled in for the remainder of the year, Kurruwa.
I am also due for posting at the end of the year and just found out if the Army was transferring me to another place or keeping me here. I asked to stay for another stint in Brisbane which they kindly gave me. I am now staying to Jan 2010 which the family is very happy about.
That's about it, I have been reading and catching up on the goss however I haven't commented yet. Good luck to those running this weekend.
Until next time...
Saturday, July 07, 2007
Just a quick post, tomorrow I am heading off to do a course for work down in Sunny Wodonga, Vic. I will be away for about a month, therefore I will be MIA for that time. I hope everyones training goes well along with any races that are scheduled during this time. Finally I would like to thank you all for the very encouraging comments regarding the Gold Coast 1/2.
See you around
Happy training :-)
See you around
Happy training :-)
Monday, July 02, 2007
My 1/2 Marathon progress so far
Week - 36k
Month - 36k
YTD - 529.5
It's been just under 3 years since I competed in my first 1/2 marathon race. August 2004 saw me line up in Townsville after deciding to do the event on no training the day prior. No much has changed since then, my spontaneous nature of entering events on little training still occurs and is a facet that I should change. However I did learn alot from that race some of which I have applied to my training some I haven't. After that race and realising that something like that should never be attempted on very little training I made it a goal of mine to improve over that distance.
In saying that, since then I have competed in a few races over that distance with the most recent being Sunday. Below are the events I have run including the Townsville run with my times
2004 - Townsville 1/2 - 1.48
2005 - Warwick 1/2 - 1.37
2005 - Toowoomba 'Hilly Half' - 1.43
2006 - BRRC 1/2 marathon Champs - 1.29.58
2006 - Warwick 1/2 - 1.37
2006 - Noosa 1/2 - 1.31.13
2007 - Warwick 1/2 - 1.32
2007 - Gold Coast 1/2.............................Read on :-)
Sunday saw my mate and I enter our first GC half. In fact it was my mates first crack at a half marathon. We both weren't sure of what we would achieve but given the way the last few weeks have gone we decided to head off with the sub 1.30 group.
Lining up I ended up being slightly closer to the start line than my mate who was a good 20m behind me. Pat Carroll was the pace runner for this group however he didn't line up until very late. When he eventually took up his position I was a fair way behind where I wanted to be in relation to this group.
As soon as the gun fired and I eventually crossed the start line Pat and the 1.30 group were miles ahead. It took me a good 2 odd km to finally catch up with them and settle into the run.
The run itself went pretty well, I passed the 10k mark in 41 mins and was feeling strong. My mate was just behind us at the 1/2 mark but quickly caught up to us by about the 15k mark. Although he was feeling the effects of his first 1/2 he was still running a good pace and didn't slow down much for the remainder of the run.
Myself on the other hand felt strong until about the 17k mark where the wheels began to fall off. I tried to keep my mate close and had all the intentions of picking the pace up in the last 2k but that never happened. Instead I hung onto whatever momentum I had going and just focused on finishing.
By this stage we had left the 1.30 group and were running by ourselves. My mate crossed the line about 50m in front of me, however the overall result was that he got me by 50 secs as he started behind me.
I am in two frames of mind about the run. On one side I am happy with my result but pretty disappointed that I didn't finish strong at all. The last 3k was shocking so I need to work on that for the next race. Overall I crossed the line in a time of 1.27.34, a PB of 2.24.
So to wrap up, I am pretty happy overall as to how my aim of improving my 1/2 marathon time is coming along. As I said it is almost 3 years since my first race and now with my new PB I have improved over 21 minutes for this distance.
Month - 36k
YTD - 529.5
It's been just under 3 years since I competed in my first 1/2 marathon race. August 2004 saw me line up in Townsville after deciding to do the event on no training the day prior. No much has changed since then, my spontaneous nature of entering events on little training still occurs and is a facet that I should change. However I did learn alot from that race some of which I have applied to my training some I haven't. After that race and realising that something like that should never be attempted on very little training I made it a goal of mine to improve over that distance.
In saying that, since then I have competed in a few races over that distance with the most recent being Sunday. Below are the events I have run including the Townsville run with my times
2004 - Townsville 1/2 - 1.48
2005 - Warwick 1/2 - 1.37
2005 - Toowoomba 'Hilly Half' - 1.43
2006 - BRRC 1/2 marathon Champs - 1.29.58
2006 - Warwick 1/2 - 1.37
2006 - Noosa 1/2 - 1.31.13
2007 - Warwick 1/2 - 1.32
2007 - Gold Coast 1/2.............................Read on :-)
Sunday saw my mate and I enter our first GC half. In fact it was my mates first crack at a half marathon. We both weren't sure of what we would achieve but given the way the last few weeks have gone we decided to head off with the sub 1.30 group.
Lining up I ended up being slightly closer to the start line than my mate who was a good 20m behind me. Pat Carroll was the pace runner for this group however he didn't line up until very late. When he eventually took up his position I was a fair way behind where I wanted to be in relation to this group.
As soon as the gun fired and I eventually crossed the start line Pat and the 1.30 group were miles ahead. It took me a good 2 odd km to finally catch up with them and settle into the run.
The run itself went pretty well, I passed the 10k mark in 41 mins and was feeling strong. My mate was just behind us at the 1/2 mark but quickly caught up to us by about the 15k mark. Although he was feeling the effects of his first 1/2 he was still running a good pace and didn't slow down much for the remainder of the run.
Myself on the other hand felt strong until about the 17k mark where the wheels began to fall off. I tried to keep my mate close and had all the intentions of picking the pace up in the last 2k but that never happened. Instead I hung onto whatever momentum I had going and just focused on finishing.
By this stage we had left the 1.30 group and were running by ourselves. My mate crossed the line about 50m in front of me, however the overall result was that he got me by 50 secs as he started behind me.
I am in two frames of mind about the run. On one side I am happy with my result but pretty disappointed that I didn't finish strong at all. The last 3k was shocking so I need to work on that for the next race. Overall I crossed the line in a time of 1.27.34, a PB of 2.24.
So to wrap up, I am pretty happy overall as to how my aim of improving my 1/2 marathon time is coming along. As I said it is almost 3 years since my first race and now with my new PB I have improved over 21 minutes for this distance.
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