Month - 38 k
YTD - 38 k
I am getting back into the swing of things and have plans to see the week out with a longish run on Saturday in the city.
Anyway keeping this post short I went away for a few days last week and while I was there I managed to complete 2 runs of around 7 k each. An out and back course that proved to be quite difficult due to the proximity to the water and with no trees for shade or shelter from the wind I was buggered by the end of it. I managed to improve my time for the second run by a minute from 30.32 to 29.27.
This morning I decided to head into town and partcipate in a PCRG session. I haven't done speedwork for a quite a long time and while I struggled to maintain my pace due to lack of k's in the legs I managed to remain at the pointy end for 1/2 the session before running out of steam. I am not sure of the distance we covered so I will count it as around 5k for the morning.
This afternoon I headed out for a cruisy run with Sammy in his pram just to get the legs turning over again as they were becoming a little stiff from the earlier session. 2 laps of the local bike track that is marked out in 100m intervals totalling 2.1k per lap. The first lap was 10.13 with the second 9.39, so a pretty comfortable pace.
Tuesday, January 20, 2009
Monday, January 12, 2009
First Post 0f 09
Month - 15 k
YTD - 15 k
4 months since my last post and to be honest I wouldn't have a clue what went on with my training. I did run but not too often and certainly didn't keep a record of what I did or have been doing.
Anyway what has been going on, well Oct through to Dec I was on a course that didn't really give me much time to plan any sort of training or in fact enable me to have much of a life. I did what I could when I got the chance which maintained an average level of fitness but nothing to talk about.
When I returned I had about 3 weeks of work left prior to starting my Xmas holidays. Work was busier than ever but I always made time to get some sort of training under the belt before startng the mundane stuff.
During this month I also looked around at getting my bike repaired, the gears have been playing up for a while so I enquired about replacing them. After I was told $800+ I decided that I would
look at the cost of a new machine. After a long deliberation I bought the same bike I already have just 10 years newer, a 09 Avanti Giro. The reason for this purchase is that one of my goals ths year is to compete in some triathlons. I have done a few smaller ones organised by my work over the years but have decided to take the plunge and actually compete in an event with the public.....scary.
I was considering Noosa but the hype of that event has made it quite expensive to enter and although it will be a tough event I have no issue in riding or running 40 and 10 k respectively. The swim is my downfall and for Noosa it is 1500m....Daunting however in true Shane fashion I have set my sights on something that is probably unrealistic but the component that I most uncomfortable with the swim is only 1900m, 400m extra. You may have guessed it but my goal next year is to complete a Half Ironman Triathlon, sounds alot more prestigious hey! I am pretty sure it will be the GC as it usually runs in October giving me plenty of time to train and or chicken out. It will also be what I think be my last few months in SE Qld aswell as I will probably be moving at the years end due to my work, which is the added incentive on making the startline whilst I am near the event.
Continuing on, after begining my Xmas leave on the 19 Dec, I spent Xmas at home with my family before leaving little Sammy with my mum and setting Sail on the Pacific Dawn cruise ship from Sydney with my wife for 12 nights in the South Pacific. Great time, plenty of food, drinks, relaxing and snorkling and not much else. I managed to squeeze in one 5 k run on the treadmill whilst we were travelling between islands which is tricky at times due to the rocking of the boat and one session whilst we were anchored of another 5k which was alot easier.
I returned home last thursday 3 kg heavier and went for my first run on Saturday of 4.5 k in 19 mins and another 5.5 k in about 23 mins on Sunday. I am still managing to maintain close to 4 min pace over these distances but not too comfortably but hey its a start.
I have a few things is the pipeline this year different to any other year in regards to some events. The triathlon I have already spoke about but I am also a member of a 4 person team competing in the Kokoda Challenge event in the GC hinterland. 96km walk through the hills and trails of the area replicating as close as possible the Kokoda Track in PNG. A charity event were every member of the team walks the entire distance, so that will be a tough one. The only other event I plan on like every year is Warwick, hopefully I am around to again compete in this event, this year will be my 5th consective one that I would have completed all 5 races, so I will be entering the hall of fame :-)
Anyway that's all for now I have another 2 weeks off work but have a few things this week that will prohibit me training with the running groups I never see anymore and have probably disowned me :-( but I will endeavour to make a few sessions leading up to the Australia Day long weekend before heading back to work on the 27 Jan.
Peace out
YTD - 15 k
4 months since my last post and to be honest I wouldn't have a clue what went on with my training. I did run but not too often and certainly didn't keep a record of what I did or have been doing.
Anyway what has been going on, well Oct through to Dec I was on a course that didn't really give me much time to plan any sort of training or in fact enable me to have much of a life. I did what I could when I got the chance which maintained an average level of fitness but nothing to talk about.
When I returned I had about 3 weeks of work left prior to starting my Xmas holidays. Work was busier than ever but I always made time to get some sort of training under the belt before startng the mundane stuff.
During this month I also looked around at getting my bike repaired, the gears have been playing up for a while so I enquired about replacing them. After I was told $800+ I decided that I would
look at the cost of a new machine. After a long deliberation I bought the same bike I already have just 10 years newer, a 09 Avanti Giro. The reason for this purchase is that one of my goals ths year is to compete in some triathlons. I have done a few smaller ones organised by my work over the years but have decided to take the plunge and actually compete in an event with the public.....scary.
I was considering Noosa but the hype of that event has made it quite expensive to enter and although it will be a tough event I have no issue in riding or running 40 and 10 k respectively. The swim is my downfall and for Noosa it is 1500m....Daunting however in true Shane fashion I have set my sights on something that is probably unrealistic but the component that I most uncomfortable with the swim is only 1900m, 400m extra. You may have guessed it but my goal next year is to complete a Half Ironman Triathlon, sounds alot more prestigious hey! I am pretty sure it will be the GC as it usually runs in October giving me plenty of time to train and or chicken out. It will also be what I think be my last few months in SE Qld aswell as I will probably be moving at the years end due to my work, which is the added incentive on making the startline whilst I am near the event.
Continuing on, after begining my Xmas leave on the 19 Dec, I spent Xmas at home with my family before leaving little Sammy with my mum and setting Sail on the Pacific Dawn cruise ship from Sydney with my wife for 12 nights in the South Pacific. Great time, plenty of food, drinks, relaxing and snorkling and not much else. I managed to squeeze in one 5 k run on the treadmill whilst we were travelling between islands which is tricky at times due to the rocking of the boat and one session whilst we were anchored of another 5k which was alot easier.
I returned home last thursday 3 kg heavier and went for my first run on Saturday of 4.5 k in 19 mins and another 5.5 k in about 23 mins on Sunday. I am still managing to maintain close to 4 min pace over these distances but not too comfortably but hey its a start.
I have a few things is the pipeline this year different to any other year in regards to some events. The triathlon I have already spoke about but I am also a member of a 4 person team competing in the Kokoda Challenge event in the GC hinterland. 96km walk through the hills and trails of the area replicating as close as possible the Kokoda Track in PNG. A charity event were every member of the team walks the entire distance, so that will be a tough one. The only other event I plan on like every year is Warwick, hopefully I am around to again compete in this event, this year will be my 5th consective one that I would have completed all 5 races, so I will be entering the hall of fame :-)
Anyway that's all for now I have another 2 weeks off work but have a few things this week that will prohibit me training with the running groups I never see anymore and have probably disowned me :-( but I will endeavour to make a few sessions leading up to the Australia Day long weekend before heading back to work on the 27 Jan.
Peace out
Tuesday, September 02, 2008
Who is this guy!
To diminish any speculation or rumours I haven't died, retired from my illustriuous running career or anything else that may fit in between. I am now entering my last day of the small chunk of long service I have taken and must admit it is a sad day knowing that I have to return to work tomorrow.
It's been about 6 weeks since my last update and since that last update I have only run once which was the C2S. In fact I have only run 5 times since the GCM almost 2 months ago. I didn't plan to do this it just happened and looking back I am glad I took time to rest.
The training for the GCM didn't agree with me much and I had alot of niggling injuries that just wouldn't go away, physio wasn't working at all and something in the back of my mind just took over and I just didn't feel compelled to do anything.
I have just been relaxing spending time with my family and friends which has been great. I have enjoyed the rest and now it's time to begin some training now that the arctic climate has decided to leave us alone for another 9 mths.
Anyway I received the PCRG newsletter via email which stated that the 3k TT was on this morning. I very rarely get the opportunity to attend these and in fact this morning was my third TT since Mar 06.
I wasn't sure what my fitness would be like but the initial indictaion running from the Ship Inn was that my body felt great, bouncy, no niggles, brand new you could say. That was the feeling until about 1k into it when my body started heating up and my legs were already feeling heavy, not good signs.
The strides before the TT felt good and I made sure that I done some additional stretching aswell. The race began and I settled into a nice rhythm early probably slightly fast for my current fitness but what can you do, a runner never loses their competitive streak.
The first k was clocked at 3.25 and I was feeling ok, the turn around seemed to take forever and by the 1/2 way mark I was blowing fairly hard. I knew that it would be hard slog back but I was still keeping a relatively decent pace. I was 5.17 at 1500, and 7.12 at the 2k mark.
I didn't look at my watch besides at the the 1k markers and turaround as I was concerned in my time too much. I said to myself last night that I would be happy with 11.30 so when I crossed the line in 10.54 I was suprised, happy and...................... buggered! Which was highlighted by the fact that my last k was almost 20 secs slower than my first.
The run back was a struggle and my legs are drained even still. That took alot out of me, it was great to see Clairie out training again just a shame that Tesso is out of action but nonentheless was good to catch up with her aswell. Matt also ran a massive PB and it seems to be a month for him with a 1/2 M PB and today taking 20 secs off clocking 11.33, great effort.
Having just read Blairs blog I didn't realise he was at the 1 - 2k marker but I now know what he looks like and will endeavour to introduce myself next time I make it to PCRG or BRRC.
Anyway that's all for now, time to put the feet up and relax after that massive 3 k training session :-)
It's been about 6 weeks since my last update and since that last update I have only run once which was the C2S. In fact I have only run 5 times since the GCM almost 2 months ago. I didn't plan to do this it just happened and looking back I am glad I took time to rest.
The training for the GCM didn't agree with me much and I had alot of niggling injuries that just wouldn't go away, physio wasn't working at all and something in the back of my mind just took over and I just didn't feel compelled to do anything.
I have just been relaxing spending time with my family and friends which has been great. I have enjoyed the rest and now it's time to begin some training now that the arctic climate has decided to leave us alone for another 9 mths.
Anyway I received the PCRG newsletter via email which stated that the 3k TT was on this morning. I very rarely get the opportunity to attend these and in fact this morning was my third TT since Mar 06.
I wasn't sure what my fitness would be like but the initial indictaion running from the Ship Inn was that my body felt great, bouncy, no niggles, brand new you could say. That was the feeling until about 1k into it when my body started heating up and my legs were already feeling heavy, not good signs.
The strides before the TT felt good and I made sure that I done some additional stretching aswell. The race began and I settled into a nice rhythm early probably slightly fast for my current fitness but what can you do, a runner never loses their competitive streak.
The first k was clocked at 3.25 and I was feeling ok, the turn around seemed to take forever and by the 1/2 way mark I was blowing fairly hard. I knew that it would be hard slog back but I was still keeping a relatively decent pace. I was 5.17 at 1500, and 7.12 at the 2k mark.
I didn't look at my watch besides at the the 1k markers and turaround as I was concerned in my time too much. I said to myself last night that I would be happy with 11.30 so when I crossed the line in 10.54 I was suprised, happy and...................... buggered! Which was highlighted by the fact that my last k was almost 20 secs slower than my first.
The run back was a struggle and my legs are drained even still. That took alot out of me, it was great to see Clairie out training again just a shame that Tesso is out of action but nonentheless was good to catch up with her aswell. Matt also ran a massive PB and it seems to be a month for him with a 1/2 M PB and today taking 20 secs off clocking 11.33, great effort.
Having just read Blairs blog I didn't realise he was at the 1 - 2k marker but I now know what he looks like and will endeavour to introduce myself next time I make it to PCRG or BRRC.
Anyway that's all for now, time to put the feet up and relax after that massive 3 k training session :-)
Saturday, July 26, 2008
Highs and Lows!
July - 81
YTD - 841.5
It's less than 2 weeks now till I begin one month of my long service leave. I am heading down to visit the old folks on the Central Coast NSW for about 10 days. It is only myself and the little fella heading down due to Cass's work commitments and at a guess she will probably enjoy seeing the back of us for a while anyway :-)
The remainder of my time off will just be spent relaxing at home, nothing planned.
Anyway while I am down in NSW I have planned to run the City 2 Surf however this is in doubt as my leg is pretty messed up. For this reason I haven't worried about accomodation and will figure something out if I do decide to run.
In the memantime I haven't really done much training with only about 4 runs since the GCM.
This week I had a what work called an interval session however it was hill repeats and it was quite tough. 2 Days prior I went and got a massge to try and ease the pain in my leg which seemed to work and during the Hill repeats my leg felt the best it has for a while. About 2 hours after the session however it felt really bad and got worse during the night.
I rested it up on Tuesday but on Wednesday we had the barracks X country race. I had to run this as the way the Army works is that if you haven't got a letter from a medical officer saying you can't do the activity then you are required to compete, unless of course it is really serious. I guess I could have got out of running but decided to give it a crack.
About 300 - 350 people showed up in the drizzling weather. The course was quite tough with a few big long hills with mud and water everywhere. I started up the front and didn't know how hard I was going to go due to the injury. When the gun went off I took of at a solid but comfortable pace the leg felt ok so I decided to go as hard as I could. I had been running this course alot prior to the GCM marathon so I knew I needed to keep some in reserve for the mid section.
I quickly established a position with one of my mates around 5th placed. He was in good form coming in the top 10 at the J2J half so I knew he was a contender. I also knew that I had no chance of winning as Matt Skate also works at the barracks and is the current Queensland 1/2 marathon champion and an awesome marathon runner. He finished in 2.35 at the GCM just 3 weeks prior.
Anyway on the way down to the first climb I just stayed at the pace I was running on the flats, meanwhile about 3 other people passed me almost sprinting down them. They got about 70m on me by the time the hill started but it didn't take long before I caught them again. In fact I caught most people and was sitting just behind 3 place.
The course was 7.8k and at the top of the biggest climb we still had over half the course to go. From this time onwards no-one passed me, I remained in 4th place but the others were still in sight behind me. Jeff Rudd was one of those, who was the winner of the J2J 1/2 finishing in a time of 77 minutes. He was quickly gaining on us but by the time he was right on my shoulder the last climb hit.
I was hurting by this stage but so the was the fella in 3rd place. I was saying to myself 5 place is great you can ease up and just take that, but then I thought bugger it, just over a km to go, 5 odd minutes of pain and you could get 3rd place. 1/2 way up the last climb I took off, the legs screamed but no reaction from the other 2. At the top I just wanted to ease up and have a breather but I pushed hard. There was a long downhill section and for the first time I just let myself go and sprinted downhill.
There was no way anyone would be able to pass me I was flying, almost out of control. Exiting the bush the last section was back on the road and paths to the finish. I was confident from this stage that I had the pace to keep the two at bay. I was also catching up to second place aswell but ran out of time and he got me by about 100m.
I ended up coming 3rd overall, about 20 -30 secs in front of 4 and 5th and was exhausted but very happy with my effort. It really made up for my disappointment at the GCM and shows that I am more suited to the shorter events, not that I ever doubted that anyway.
The best part about this race which gave me more of a confidence boost as I was only 1.40 down on the winner and actually beat Jeff Rudd who can kick my behind over the 1/2 Marathon distance.
The downside to it all though was after I finished my leg was very sore and has taken until today with no running to walk around and not feel any effects. It is a crazy injury nothing I have experienced before. I am in two minds to go for a run tomorrow or just cut it away which will put me in huge doubt for the C2S. Not much training now and with more time off it wouldn't be a pretty result.
Anyway I will decide probably during the night when I am watching the TdF. I hope Cadel can do it and not fall short again this year. He deserves it so much, and is the best rider or sure just a shame that he doesn't have a better team, but in saying that it does make it more thrilling to watch. Imagine the pressure he would be feeling.
YTD - 841.5
It's less than 2 weeks now till I begin one month of my long service leave. I am heading down to visit the old folks on the Central Coast NSW for about 10 days. It is only myself and the little fella heading down due to Cass's work commitments and at a guess she will probably enjoy seeing the back of us for a while anyway :-)
The remainder of my time off will just be spent relaxing at home, nothing planned.
Anyway while I am down in NSW I have planned to run the City 2 Surf however this is in doubt as my leg is pretty messed up. For this reason I haven't worried about accomodation and will figure something out if I do decide to run.
In the memantime I haven't really done much training with only about 4 runs since the GCM.
This week I had a what work called an interval session however it was hill repeats and it was quite tough. 2 Days prior I went and got a massge to try and ease the pain in my leg which seemed to work and during the Hill repeats my leg felt the best it has for a while. About 2 hours after the session however it felt really bad and got worse during the night.
I rested it up on Tuesday but on Wednesday we had the barracks X country race. I had to run this as the way the Army works is that if you haven't got a letter from a medical officer saying you can't do the activity then you are required to compete, unless of course it is really serious. I guess I could have got out of running but decided to give it a crack.
About 300 - 350 people showed up in the drizzling weather. The course was quite tough with a few big long hills with mud and water everywhere. I started up the front and didn't know how hard I was going to go due to the injury. When the gun went off I took of at a solid but comfortable pace the leg felt ok so I decided to go as hard as I could. I had been running this course alot prior to the GCM marathon so I knew I needed to keep some in reserve for the mid section.
I quickly established a position with one of my mates around 5th placed. He was in good form coming in the top 10 at the J2J half so I knew he was a contender. I also knew that I had no chance of winning as Matt Skate also works at the barracks and is the current Queensland 1/2 marathon champion and an awesome marathon runner. He finished in 2.35 at the GCM just 3 weeks prior.
Anyway on the way down to the first climb I just stayed at the pace I was running on the flats, meanwhile about 3 other people passed me almost sprinting down them. They got about 70m on me by the time the hill started but it didn't take long before I caught them again. In fact I caught most people and was sitting just behind 3 place.
The course was 7.8k and at the top of the biggest climb we still had over half the course to go. From this time onwards no-one passed me, I remained in 4th place but the others were still in sight behind me. Jeff Rudd was one of those, who was the winner of the J2J 1/2 finishing in a time of 77 minutes. He was quickly gaining on us but by the time he was right on my shoulder the last climb hit.
I was hurting by this stage but so the was the fella in 3rd place. I was saying to myself 5 place is great you can ease up and just take that, but then I thought bugger it, just over a km to go, 5 odd minutes of pain and you could get 3rd place. 1/2 way up the last climb I took off, the legs screamed but no reaction from the other 2. At the top I just wanted to ease up and have a breather but I pushed hard. There was a long downhill section and for the first time I just let myself go and sprinted downhill.
There was no way anyone would be able to pass me I was flying, almost out of control. Exiting the bush the last section was back on the road and paths to the finish. I was confident from this stage that I had the pace to keep the two at bay. I was also catching up to second place aswell but ran out of time and he got me by about 100m.
I ended up coming 3rd overall, about 20 -30 secs in front of 4 and 5th and was exhausted but very happy with my effort. It really made up for my disappointment at the GCM and shows that I am more suited to the shorter events, not that I ever doubted that anyway.
The best part about this race which gave me more of a confidence boost as I was only 1.40 down on the winner and actually beat Jeff Rudd who can kick my behind over the 1/2 Marathon distance.
The downside to it all though was after I finished my leg was very sore and has taken until today with no running to walk around and not feel any effects. It is a crazy injury nothing I have experienced before. I am in two minds to go for a run tomorrow or just cut it away which will put me in huge doubt for the C2S. Not much training now and with more time off it wouldn't be a pretty result.
Anyway I will decide probably during the night when I am watching the TdF. I hope Cadel can do it and not fall short again this year. He deserves it so much, and is the best rider or sure just a shame that he doesn't have a better team, but in saying that it does make it more thrilling to watch. Imagine the pressure he would be feeling.
Sunday, July 13, 2008
BRRC - 14k
July - 57k
YTD - 807.5
Wondered down to Brisbane Road Runners this morning. I was on baby sitting duty as Cass was working so before I arrived I stopped off at the Service Station and bought some goodies to keep Sam occupied whilst in the pram.
As usual I arrived right on time, only having enough time to get Sam in the pram and take my tracksuit off before the gun went off for the 14k.
After having the week off I felt pretty good and settled into a relatively nice pace considering I was running with the pram. I had no aims for today I just wanted to get out and have a run. I still have the nerve issue with my leg but it didn't really effect me during the run but it is giving me some grief post-run.
The course was 2 x 7k loops in which I finished them in 32.05 and 32.10 so my pacing was very consistent. It felt very easy considering I haven't run with the pram for a while and Sam has cracked the 15kg mark so it does get rather heavy after a while.
After the run I didn't do a cool down, but rather tried to keep Sam under control and not get hit by the many cyclists that frequent the area. I just read Blairs blog and found out he was there aswell, I didn't even realise! maybe I will be able meet him when I dont have a 2 year old terror to control after the run.
Anyway I finished the 14k in 64.15 (4.33/k), this distance felt alot better than doing the 2 - 3 hour runs that I have been in the past few months, I just hope I can get this leg issue sorted to give me a good chance of bettering my 2006 C2S time of 58 minute odd next month.
YTD - 807.5
Wondered down to Brisbane Road Runners this morning. I was on baby sitting duty as Cass was working so before I arrived I stopped off at the Service Station and bought some goodies to keep Sam occupied whilst in the pram.
As usual I arrived right on time, only having enough time to get Sam in the pram and take my tracksuit off before the gun went off for the 14k.
After having the week off I felt pretty good and settled into a relatively nice pace considering I was running with the pram. I had no aims for today I just wanted to get out and have a run. I still have the nerve issue with my leg but it didn't really effect me during the run but it is giving me some grief post-run.
The course was 2 x 7k loops in which I finished them in 32.05 and 32.10 so my pacing was very consistent. It felt very easy considering I haven't run with the pram for a while and Sam has cracked the 15kg mark so it does get rather heavy after a while.
After the run I didn't do a cool down, but rather tried to keep Sam under control and not get hit by the many cyclists that frequent the area. I just read Blairs blog and found out he was there aswell, I didn't even realise! maybe I will be able meet him when I dont have a 2 year old terror to control after the run.
Anyway I finished the 14k in 64.15 (4.33/k), this distance felt alot better than doing the 2 - 3 hour runs that I have been in the past few months, I just hope I can get this leg issue sorted to give me a good chance of bettering my 2006 C2S time of 58 minute odd next month.
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