Week - 17 k
YTD - 93 k
I had started experiencing some shin soreness just with the slight increase in training I have been doing over the past few weeks. So my training has been slowed a little just to ensure that it doesn't turn into anything serious.
I have a few commitments this year that other people are reliant on so I can't and won't be stupid like in the past few years.
Anyway apart from the occasional run around the block and a cross country session my story of the week was attending BRRC for the bring a friend week. I didn't bring a friend nor did I plan to race the events on offer. I did however run the 10 k event in which I did at a 'safe' pace.
I ran the first lap of 5 k at a solid effort then taming it down for the second lap. About 20.45 for the first 5 k then crossed the line in 43.38, so 10 sec per k slower than my usual 'in form' half marathon pace. The weather was humid which would have slowed me down considerably if I had choosen to race the event.
I will be concentrating on swimming and biking alot more seeing I want to make the start line for the GC Half Ironman this year. I now have extra drive now with some friends of mine completing the Hell of the West Tri on the weekend. One of them made this event their debut with an awesome 4 th placing in their Category. Certainly proud of their achievements and cant want to achieve a massive feat like that myself.
Anyway that's all until next time.......
Wednesday, February 04, 2009
Monday, January 26, 2009
Hot Hot Hot!
Month - 68k
YTD - 68k
Not my running of course, just the weather very hot and humid making the training pretty tough
Keeping this real short, Saturday headed out to the running buddies and completed 21k with Robbie and Lee. My first run that has gone above double figures since the C2S in Aug. Happy that I got through it. Felt a little sick in the stomach and had to visit the loo twice along the way but besides that travelled pretty well. Completed it in 1.52.
4.3k today around the bike track near home. Felt relaxed and the legs were quite good considering the long run on Saturday. Completed it in 17.15 - 8.40 then 8.35 for the two laps.
Back to work tomorrow :-)
YTD - 68k
Not my running of course, just the weather very hot and humid making the training pretty tough
Keeping this real short, Saturday headed out to the running buddies and completed 21k with Robbie and Lee. My first run that has gone above double figures since the C2S in Aug. Happy that I got through it. Felt a little sick in the stomach and had to visit the loo twice along the way but besides that travelled pretty well. Completed it in 1.52.
4.3k today around the bike track near home. Felt relaxed and the legs were quite good considering the long run on Saturday. Completed it in 17.15 - 8.40 then 8.35 for the two laps.
Back to work tomorrow :-)
Tuesday, January 20, 2009
Slowly but surely
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.
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.
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 :-)
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