Month - 82.5 k
YTD - 438 k
I haven't posted that often this year, I must do it more regular as I tend to forget what I have done. Anyway over the past week or so I have completed two more long runs a couple of speed sessions and one casual jaunt with Sammy in his pram.
Last Saturday I made it to the Running Buddies for the first time in months. I felt as though I needed to run with a group to get my long runs to be long. When I arrived I thought I needed to do 2.20 but was happy to settle with anything over two hours. The group was small but it was enjoyable as we ran around the parklands over to suncorp stadium with the group paying homage to King Wally, not me however I bleed blue and would never lower myself to bow to a cane toad :-) We then headed out to the ferry terminal at West End and then headed back to Southbank arriving back at the car spot on 2 hrs.
When I got to work the following Tuesday one of the chicks at work said how did you go with the 2.30 session on the weekend. What tha? I thought it was 2.20 and didn't feel too bad but cutting it short by 1/2 hour was very bad and I felt guilty.
The following days I done a couple of speed sessions and an 8k run in 40 mins with my little fella in his running pram. Not much to write about just the run of the mill type of effort.
Today on the other hand I decided that I would get up really early and start at 5am with the early group to do the river loop. 34.5k or thereabouts. Never run that far in my life, not knowing the course too well it was a little daunting. A good size group headed out with a couple of newbies including a women named Carly. She is also doing the GCM as a virgin marathoner however has yet to commit herself to sending the entry form in. She wanted to see how she went today before taking the final step.
The weather was perfect there were heaps of people out including the Galeforce group running the same course. I felt awesome the whole way, I had two gels one at 1.15 hours and the other at 2.15 which worked well and I really liked the one I chose aswell. PB lemon/lime very tasty.
To cut an already long post short, 3 of us Toasty, Carly and I upped the pace from West End back to Southbank. I reckon the last few km's were close to 4 min pace and Carly at times was heading the group. She wants to break 4 hrs and with a time of 1.31 for the GC half last year and the ease in which she ran today I reckon sub 3.30 for her no worries.
Toasty stopped at the pool and Carly and I ran back to the Ship Inn stopping the clock at 3.02.28 for the 34.5k run. I am very happy with this which has given a huge confidence boost for my assault at the GC.
Saturday, May 10, 2008
Thursday, May 01, 2008
I have taken the plunge
Month - 12k
YTD - 355.5k
Yep, thats right I have am now an official enterant for the GC Marathon. I registered a few days ago I think my number is M1105. I have entered as part of the ADF Champs which from my perspective means I will get a reimbursment for the fees. I have no hope of placing anywhere near the pointing end, there are freaks in the Defence Force that are very good runners.
I just found out that a fellow from my work came 3rd overall in the Brissie Half and was crowned the Queensland Champ in a time of 75 minutes. I also got news of a defence member, Eliza Maygar, placed 14th in the Boston Marathon which is an awesome result. She has been the ADF Marathon champ for the past 3 years.
Since my last post I have done abit of travelling due to the ANZAC Day long weekend. I managed to get out for a 19k run, not quite what the program ordered but it was better than nothing at all. This was then followed by a 8 hr drive home so I was pretty tired by the end of the day.
Monday was a scheduled rest day.
Tuesday I headed out for a 50 minute effort, was supposed to be comfortable and for the most part it was, I decided that I would combine this training with some hill work. I have the King of the Hill run at work next week and the Warwick event in 4 weeks so I needed to do some hill training. The hill was tough but I continued on for another 1/2 hour after reaching the top for about a 52 minute session.
Yesterday was supposed to be an hour session with today as a rest but I decided to swap them, completing the 1 hour run today. Again I headed over the hill and then continued along the trails at work. A tough run and was a little warm at 1pm, I reached my work spot on the hour, not sure how I did that but it worked out perfectly.
I really need to get into the city for some group runs, I am still not getting the required time on my legs although I am doing alot better than usual. Hopefully I will be able to make it for the Saturday morning run from SouthBank with the running buddies, that way I will know I will be doing the 2.20 that is on the program.
This week is probably my biggest in sometime, approximately 41k so far with two sessions remaining for the week, I might get close to 70k which will be my biggest ever.
YTD - 355.5k
Yep, thats right I have am now an official enterant for the GC Marathon. I registered a few days ago I think my number is M1105. I have entered as part of the ADF Champs which from my perspective means I will get a reimbursment for the fees. I have no hope of placing anywhere near the pointing end, there are freaks in the Defence Force that are very good runners.
I just found out that a fellow from my work came 3rd overall in the Brissie Half and was crowned the Queensland Champ in a time of 75 minutes. I also got news of a defence member, Eliza Maygar, placed 14th in the Boston Marathon which is an awesome result. She has been the ADF Marathon champ for the past 3 years.
Since my last post I have done abit of travelling due to the ANZAC Day long weekend. I managed to get out for a 19k run, not quite what the program ordered but it was better than nothing at all. This was then followed by a 8 hr drive home so I was pretty tired by the end of the day.
Monday was a scheduled rest day.
Tuesday I headed out for a 50 minute effort, was supposed to be comfortable and for the most part it was, I decided that I would combine this training with some hill work. I have the King of the Hill run at work next week and the Warwick event in 4 weeks so I needed to do some hill training. The hill was tough but I continued on for another 1/2 hour after reaching the top for about a 52 minute session.
Yesterday was supposed to be an hour session with today as a rest but I decided to swap them, completing the 1 hour run today. Again I headed over the hill and then continued along the trails at work. A tough run and was a little warm at 1pm, I reached my work spot on the hour, not sure how I did that but it worked out perfectly.
I really need to get into the city for some group runs, I am still not getting the required time on my legs although I am doing alot better than usual. Hopefully I will be able to make it for the Saturday morning run from SouthBank with the running buddies, that way I will know I will be doing the 2.20 that is on the program.
This week is probably my biggest in sometime, approximately 41k so far with two sessions remaining for the week, I might get close to 70k which will be my biggest ever.
Sunday, April 20, 2008
Brisbane 1/2
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!
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!
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.
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