Month - 71k
YTD - 314.5
I couldn't resist, after having a massage on thursday which by the way was the most painful thing I have ever experienced my legs felt awesome. I had to do some running for PT on Friday but I took it easy and by the afternoon I really wanted to get back into some training. I was speaking to a work colleague who was doing the Brisbane 1/2 and decided that I was going to do it aswell. After getting the nod from the ball and chain I was registered at 4.30 pm Friday.
I was only treating it as a trainig session but I was also using it to gauge my fitness aswell. I started and my shins were perfect not even a peep from them all race which I am very greatful for. I was relatively close to the front of the race and once I crossed the line it only took 500m or so to get a clear run. I passed the first k in 4.18 and it was there that I mae up my race plan.
I decided to remain as close as possible to 90 min pace for an hour which works out to be the 14k mark. I was then going to slow down and cruise the rest of the way back running between 4.30 - 5 min pace for the last 7k. I achieved this passing the 14k mark in 1.00.22.
Up until that stage I was running well within my limits and for the first time I was also running without any gel. I tend to get hungry and lack energy around the 17k mark of a half so it was going to be interesting to see how I was going to go.
What should have been a breeze actually felt a little tough, the final 7k required alot more effort than I had planned and was I consistently running in the high 4's more so than the mid 4's.
As this was a training run I took my time through the drink stations which ate up sometime per km, I also felt like I was lacking energy and it will take some practice before my body is used to running on little fuel for this distance.
During the race I was thinking about the GCM and at the 16k mark I was thinking that maybe I have bitten off more than I can chew so to speak. Thinking that I would still have 26k to run is quite a scary thought, and has reinforced that I need to remain un-injured and fully committed to achieve that massive feat.
At the end of the day I completed the last 7k in 34 flat crossing the line in 1.34.22, the gun time was alot closer to the 1.35 mark. I enjoyed the day although not my favourite 1/2 I am glad to cross that off my list.
The one thing I know now is that I have alot of work to do to firstly get close to 3 hrs for warwick in May and secondly cross the finish line in less than 3.30 at the GC in July.
It's going to be tough and challengng but hey thats why we put ourselves through this kind of punishment right!
Sunday, April 20, 2008
Wednesday, April 16, 2008
Im feeling a bit scared
Month - 50k
YTD 293.5k
I have stuck to the marathon training program pretty well over the past week or so, however the introduction of playing sports like soccer and touch football at work has not gone down real well with the pegs.
I have developed some shin pain and I am thinking back to two years ago when I was out for a few months with severe shin splints. I decided to cut my long run last weekend to try and rest them which has worked somewhat but I still have a rather tender spot midway up the inside on my right shin.
I conducted a PT session at work on Monday which was an interval session. I set it up so I didn't need to run which was great and conformed with the rest day stated on the program.
I did the 3k TT at about 75% on a grass oval cutting laps until I clocked the required distance. I finished this in 11.51 which was quite comfortable but the legs weren't great afterwards.
I have iced, poked, prodded, rubbed and stretched in hope that this will sort it out. I stuck to the grass for the session this morning which I cut short at 7k and quickly applied the ice pack to them.
I am not exactly sure why this has occurred but as I stated I think the introduction of the sports that require sprints and directional changes have certainly contributed to it, I will be avoiding them in the future. My orthotics are also in a bad state of affairs and I have another week before I see the pod at work. Hopefully he can fix them on the spot which can only help matters.
Anyway, I was planning to enter the Brissie half, for training purposes but I think I will give it a miss. I will attempt my long run on the weekend and if it hurts I can stop and it wont have cost me $75. Instead a massage might be a wiser thing to part my hard earned dollars over to. I just have to work up the courage to get one, they hurt and I am a whimp
Peace Out!
YTD 293.5k
I have stuck to the marathon training program pretty well over the past week or so, however the introduction of playing sports like soccer and touch football at work has not gone down real well with the pegs.
I have developed some shin pain and I am thinking back to two years ago when I was out for a few months with severe shin splints. I decided to cut my long run last weekend to try and rest them which has worked somewhat but I still have a rather tender spot midway up the inside on my right shin.
I conducted a PT session at work on Monday which was an interval session. I set it up so I didn't need to run which was great and conformed with the rest day stated on the program.
I did the 3k TT at about 75% on a grass oval cutting laps until I clocked the required distance. I finished this in 11.51 which was quite comfortable but the legs weren't great afterwards.
I have iced, poked, prodded, rubbed and stretched in hope that this will sort it out. I stuck to the grass for the session this morning which I cut short at 7k and quickly applied the ice pack to them.
I am not exactly sure why this has occurred but as I stated I think the introduction of the sports that require sprints and directional changes have certainly contributed to it, I will be avoiding them in the future. My orthotics are also in a bad state of affairs and I have another week before I see the pod at work. Hopefully he can fix them on the spot which can only help matters.
Anyway, I was planning to enter the Brissie half, for training purposes but I think I will give it a miss. I will attempt my long run on the weekend and if it hurts I can stop and it wont have cost me $75. Instead a massage might be a wiser thing to part my hard earned dollars over to. I just have to work up the courage to get one, they hurt and I am a whimp
Peace Out!
Sunday, April 06, 2008
Please tell me it get's easier
Week - 51k
Month - 31k
YTD - 274.5k
If it doesn't feel free to lie
As I said in an earlier post I will try to somewhat follow Pat Carrolls intermediate Marathon training program. I will definetely do the long runs and I will try to do the shorter runs and speed sessions as close as I can manage. I wont however be sticking to the days, I will have to mix them up as it will sometimes clashes with my compulsory fitness lessons at work. I will be also doing my long runs mainly on a Saturday aswell.
Anyway, a bit of a review, we did end up winning the >105 year teams triathlon event and actually came second over all which was good.
I also done a few shorter speed sessions and moderate paced runs for the remainder of the week.
This is where you can lie, I tackled my first planned long run for my assault on the GC Marathon yesterday. 2 hrs was on the program and I was going to head into the city but decided if I am really committed to this then the test would be to sleep in a little longer and do the session later by myself.
I headed out the door at 7.45am and had a out and back plan along the major roads around my local area. I stopped very little for the first hour only for the odd traffic light. On the way back I was still feeling pretty good until 1/2 an hour to go where my legs were becoming fatigued. The program said it should be comfortable so I had a 30 sec walking stint and battled on.
About 2k from home I filled the water bottles back up and made my way home. I finished 37 secs after the 2 hrs which means that my pacing was pretty good for the out and back course. I have to admit though it is going to be hard doing that week in weeek out until July. I will begin to run with the group in the city after everyone finishes with the Canberra training and starts to focus on the later events.
I do hope that it gets easier, I guess in a few weeks 2 hrs will be easy but by that stage I will need to be running 2.30 which will again be a battle. I didn't run with the garmin but mapped the route out on google maps and it measure 23.5k (av 5.07 per km).
I pulled up pretty good today, my left calf is a little tight but nothing to worry about.
Month - 31k
YTD - 274.5k
If it doesn't feel free to lie
As I said in an earlier post I will try to somewhat follow Pat Carrolls intermediate Marathon training program. I will definetely do the long runs and I will try to do the shorter runs and speed sessions as close as I can manage. I wont however be sticking to the days, I will have to mix them up as it will sometimes clashes with my compulsory fitness lessons at work. I will be also doing my long runs mainly on a Saturday aswell.
Anyway, a bit of a review, we did end up winning the >105 year teams triathlon event and actually came second over all which was good.
I also done a few shorter speed sessions and moderate paced runs for the remainder of the week.
This is where you can lie, I tackled my first planned long run for my assault on the GC Marathon yesterday. 2 hrs was on the program and I was going to head into the city but decided if I am really committed to this then the test would be to sleep in a little longer and do the session later by myself.
I headed out the door at 7.45am and had a out and back plan along the major roads around my local area. I stopped very little for the first hour only for the odd traffic light. On the way back I was still feeling pretty good until 1/2 an hour to go where my legs were becoming fatigued. The program said it should be comfortable so I had a 30 sec walking stint and battled on.
About 2k from home I filled the water bottles back up and made my way home. I finished 37 secs after the 2 hrs which means that my pacing was pretty good for the out and back course. I have to admit though it is going to be hard doing that week in weeek out until July. I will begin to run with the group in the city after everyone finishes with the Canberra training and starts to focus on the later events.
I do hope that it gets easier, I guess in a few weeks 2 hrs will be easy but by that stage I will need to be running 2.30 which will again be a battle. I didn't run with the garmin but mapped the route out on google maps and it measure 23.5k (av 5.07 per km).
I pulled up pretty good today, my left calf is a little tight but nothing to worry about.
Monday, March 31, 2008
Time to get my act together
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.
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.
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!
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