Today - 5k
YTD - 243.5
Cheers for the great support and comments, even after a moderate layoff from blogland I still get plenty of comments within 24 hrs so I do appreciate it.
This does mean that I will get back into my training, as asked by Steve. In fact I downloaded the intermediate Marathon training plan from the GC website and will try and do most sessions. I plan to do GC full distance this year so with 14 weeks to go hopefully I will be somewhat prepared for the onslaught.
I pulled up a bit tight from yesterdays run, and with PT at work this morning being a run and swim I am feeling abit tired. I have touch footy training tomorrow with a teams triathlon on Wednesday morning. I am doing the run leg with two other fellows. We have entered in the > 105 years category. Feels weird saying that, I must be getting old or my team mates are just ancient :-) anyway we have a good chance to take it out, hopefully top 5 overall.
Will keep ya all posted.
Monday, March 31, 2008
Sunday, March 30, 2008
A nice return
YTD - 238.5k
It's me again, I have been absent for sometime for no real reason besides the onset of laziness. This has also filtered into my training running a grand total of 60k since mid Feb.
Over the past month or so I have only really exerted myself once which was for our annual 5 x 1k relay competition at work. Approx 200 people entered making up about 40 teams in total, without dragging it out our team won very comfortably clocking 16 mins flat on the grass track. I ran the 4th leg finishing in 3 mins dead, two other members of the team also ran very low 3 min legs with the other 2 members clocking around 3.20. That was about 2 weeks ago and since then I have run 7 k over the easter long weekend.
That is until today.
I looked up on the website of the BRRC and noticed that the 5 - 35k self select event was on. I have always missed this event and thought this should be an opportunity to get my training back on the rails in preparation for Warwick in May.
I planned for 20k, but..... and there is always a but with my plans, I didn't quite get there.
Why? you ask........read on!
It was quite nippy this morning for the start and it took the first 1k to get my body warm and loose. This showed as I clocked 4.30 for it. From then on I consistently ran low 4's with a plan to average 4.15 for the first 5k loop. I acheived this splitting in 21 mins
At that stage I was still doing the 20k, my next plan was to slow down and average 4.30 for the next loop. I was feeling very good considering my training and at times found myself running too fast. I finished the next 5k loop in 22.18 so slightly too quick. By the end of that lap I noticed that my left foot had developed a blister and was causing some discomfort, which was when I decided to cut it down to 15k.
I took a drink at the drink station at the start of the 3rd lap, now that I was cutting it short I wanted to increase the pace again. Suprisingly I was still feeling very comfortable hardly blowing and the legs were only a tad tired. I aimed to at least split at 4.15 but would try to run faster the main thing though was to remain comfortable.
The 11th km was slow around 4.30 as I took that drink, however by the 13th km I was right on the 4.15 pace. At the 14k mark the 4k mark of the last lap I passed it in 16.57. Blowing a little harder now but still feeling really good I upped the pace one last time to ensure I break 21 mins for the last lap. I did crossing the line in 20.50 (3.53 for the 15th km) with a total time of 64.08.
I handed my time card in and was told I was the first one in for 15k. I am still amazed at how comfortable that was. I think that was my first win at BRRC, I got a finely crafted ceramic mug for my effort. I must say that I do like it when everyone is in taper mode for the Canberra Marathon it does make you look alot better than you really are :-)
Peace Out!
It's me again, I have been absent for sometime for no real reason besides the onset of laziness. This has also filtered into my training running a grand total of 60k since mid Feb.
Over the past month or so I have only really exerted myself once which was for our annual 5 x 1k relay competition at work. Approx 200 people entered making up about 40 teams in total, without dragging it out our team won very comfortably clocking 16 mins flat on the grass track. I ran the 4th leg finishing in 3 mins dead, two other members of the team also ran very low 3 min legs with the other 2 members clocking around 3.20. That was about 2 weeks ago and since then I have run 7 k over the easter long weekend.
That is until today.
I looked up on the website of the BRRC and noticed that the 5 - 35k self select event was on. I have always missed this event and thought this should be an opportunity to get my training back on the rails in preparation for Warwick in May.
I planned for 20k, but..... and there is always a but with my plans, I didn't quite get there.
Why? you ask........read on!
It was quite nippy this morning for the start and it took the first 1k to get my body warm and loose. This showed as I clocked 4.30 for it. From then on I consistently ran low 4's with a plan to average 4.15 for the first 5k loop. I acheived this splitting in 21 mins
At that stage I was still doing the 20k, my next plan was to slow down and average 4.30 for the next loop. I was feeling very good considering my training and at times found myself running too fast. I finished the next 5k loop in 22.18 so slightly too quick. By the end of that lap I noticed that my left foot had developed a blister and was causing some discomfort, which was when I decided to cut it down to 15k.
I took a drink at the drink station at the start of the 3rd lap, now that I was cutting it short I wanted to increase the pace again. Suprisingly I was still feeling very comfortable hardly blowing and the legs were only a tad tired. I aimed to at least split at 4.15 but would try to run faster the main thing though was to remain comfortable.
The 11th km was slow around 4.30 as I took that drink, however by the 13th km I was right on the 4.15 pace. At the 14k mark the 4k mark of the last lap I passed it in 16.57. Blowing a little harder now but still feeling really good I upped the pace one last time to ensure I break 21 mins for the last lap. I did crossing the line in 20.50 (3.53 for the 15th km) with a total time of 64.08.
I handed my time card in and was told I was the first one in for 15k. I am still amazed at how comfortable that was. I think that was my first win at BRRC, I got a finely crafted ceramic mug for my effort. I must say that I do like it when everyone is in taper mode for the Canberra Marathon it does make you look alot better than you really are :-)
Peace Out!
Friday, February 15, 2008
A hard slog
Month - 59k
YTD - 163.5k
But I got through it. I finished about an hour ago and I have to say that it was tough to actually stay out there and finish what I'd planned. My legs are now completely drained and I am looking forward to having a day off to recover. I am pretty pleased with my training over the last few weeks as I have completed 3 long runs, one each week. Anyway I finished around 1.04 for 13.5k.
That's all time for chillin out, until next time.
YTD - 163.5k
But I got through it. I finished about an hour ago and I have to say that it was tough to actually stay out there and finish what I'd planned. My legs are now completely drained and I am looking forward to having a day off to recover. I am pretty pleased with my training over the last few weeks as I have completed 3 long runs, one each week. Anyway I finished around 1.04 for 13.5k.
That's all time for chillin out, until next time.
Intense!
Month - 45.5k
YTD - 150k
From my previous post reference clocking the 10 years in the Army, I do get long service leave but at this stage I haven't even thought about taking it. I also have the ability to take a 1/2 pay option making it 6 months of no work, I guess that would be pretty boring but.
I am looking at changing jobs though and I am considering transfering to the RAAF, just for a change of scenery. I have been enrolled in a Bachelor of Biomedical Science degree for a while now and just haven't had the opportunity to really get stuck into it. I am considering transferring to the medical field which will allow me to study something that is relevant to my employment. The other perk is that the defence for will also help in paying for the course, not all of it but a nice percentage which is certainly helpful. I also have another avenue that I have just found out about, my boss is doing some investigation for me which may help in getting into the pathology side of things directly which is what my degree will enable me to do rather than going the long way about it through the RAAF, we will see.
Anyway back to the training, I have been doing some hard PT session at work which has involved alot of high intensity running mainly due to the boss's desire to win the upcoming 5 x 1k relay. We have an awesome chance of winning quite comfortably really as our team comprises of 4 runners that have or are close to clocking under 8 mins for the 2.4 k. One of the members in our team has run between 7.20 -7.30 for the distance so he is pretty speedy. In saying that he is the Physical Training Instructor and his job is training all day everyday.
I have knocked off early today and am about to head off for my long session for the week before the family gets home. I feel pretty drained as I have already done an hour session this morning with a tough interval session yesterday. After today I will be definetly having tomorrow off with probably sunday being a run of about 7-8k. Monday we have another interval session scheduled followed by another on thursday. So as I said it has been high intensity and at this stage doesn't look like slowing down.
I hope I get through it in one piece I just have to ensure that I take the time to have rest days and not get to keen.
YTD - 150k
From my previous post reference clocking the 10 years in the Army, I do get long service leave but at this stage I haven't even thought about taking it. I also have the ability to take a 1/2 pay option making it 6 months of no work, I guess that would be pretty boring but.
I am looking at changing jobs though and I am considering transfering to the RAAF, just for a change of scenery. I have been enrolled in a Bachelor of Biomedical Science degree for a while now and just haven't had the opportunity to really get stuck into it. I am considering transferring to the medical field which will allow me to study something that is relevant to my employment. The other perk is that the defence for will also help in paying for the course, not all of it but a nice percentage which is certainly helpful. I also have another avenue that I have just found out about, my boss is doing some investigation for me which may help in getting into the pathology side of things directly which is what my degree will enable me to do rather than going the long way about it through the RAAF, we will see.
Anyway back to the training, I have been doing some hard PT session at work which has involved alot of high intensity running mainly due to the boss's desire to win the upcoming 5 x 1k relay. We have an awesome chance of winning quite comfortably really as our team comprises of 4 runners that have or are close to clocking under 8 mins for the 2.4 k. One of the members in our team has run between 7.20 -7.30 for the distance so he is pretty speedy. In saying that he is the Physical Training Instructor and his job is training all day everyday.
I have knocked off early today and am about to head off for my long session for the week before the family gets home. I feel pretty drained as I have already done an hour session this morning with a tough interval session yesterday. After today I will be definetly having tomorrow off with probably sunday being a run of about 7-8k. Monday we have another interval session scheduled followed by another on thursday. So as I said it has been high intensity and at this stage doesn't look like slowing down.
I hope I get through it in one piece I just have to ensure that I take the time to have rest days and not get to keen.
Sunday, February 10, 2008
A day of Milestones
Month - 33.5k
YTD - 138k
Today marks 10 years in the Army which has coincided with my 200th post.
I headed out for my longer session of the week yesterday sticking with the 13k loop that I did last week. I found this to be quite a good run with a good mix of terrain so I will stick with this hopefully scoping out an extension in the next few weeks. I finished in around 1.01.30.
I failed to mentioned that I also brught a new pair of shoes after trying on many different types. I branched out and got a pair of Nike Structure Triax 11. I am really liking these, I dont think I have had a pair of Nikes since my school days but I have to say that they are feeling like the best shoes I have had. I also ditched the orthotics and have had no issues without those either so it is working out just nicely at the moment.
Here's a pic of the shoes just a different colour
YTD - 138k
Today marks 10 years in the Army which has coincided with my 200th post.
I headed out for my longer session of the week yesterday sticking with the 13k loop that I did last week. I found this to be quite a good run with a good mix of terrain so I will stick with this hopefully scoping out an extension in the next few weeks. I finished in around 1.01.30.
I failed to mentioned that I also brught a new pair of shoes after trying on many different types. I branched out and got a pair of Nike Structure Triax 11. I am really liking these, I dont think I have had a pair of Nikes since my school days but I have to say that they are feeling like the best shoes I have had. I also ditched the orthotics and have had no issues without those either so it is working out just nicely at the moment.
Here's a pic of the shoes just a different colour
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