Month - 136.5
YTD - 314.5
I have no niggles and feel great as soon as I begin my sessions. I think it is due to the amount of cross training I am doing and the more frequent shorter runs.
I haven't posted since the 11 Mar, however i am not going to go into detail and bore anyone who reads this. This is just to log what I have done for the month before I forget.
12th - Triathlon 40 mins of swimming, 8k cycle, 2.4k run, 8k cycle, 2.4k run.
13th - Southbank run a few laps of the Goodwill - Victoria Bridge run via the botanic gardens each lap. What I thought was 9.6 ended up being 11.5 k.
15th - RPM spin class 45 mins
16th - Interval Training about 3k worth with 1k jog warmup and cooldown.
18th - 8k walk run session through the hills of the barracks.
22nd - Rpm Spin Class 45 mins - This time wore a HR monitor 155 Av 176 Max. Tough!
23rd - 8k Cross country - Slow group run.
24th - 8k walk run session through the hills of the barracks again.
25th - 8k Hill and cross country session.
26th - Triathlon - Session aimed at transitions. 200m swim, 4k ride, 1.6k run x 2. 80% effort 18.40 and 20.15 for the two Tri's
27th - Relay CCT at work, just crazy games and core strength activities. Involved small amount of running inc sprints - 2k in total.
28th - Pump Class at the Gym, haven't done one of these for a few years and I think I will be paying for this tomorrow. My arms are destroyed.
Stay tuned for the next installment - A Wonderful Week!
Saturday, March 28, 2009
Wednesday, March 11, 2009
Thank the Lord!
Month - 78 k
YTD - 256 k
My foot crisis have been averted when I went hardcore on the NSAID's which included wrapping my foot in Gladwrap after the application of Diflam Gel.
It seemed to work wonders, I could hardly walk on Saturday and by Monday I was running the cross country track at work without an issue. During the day I could feel a slight pain but it hasn't caused any stoppage to training.
I also managed another 8.5 k run this morning which included a slow jog to the track at work a solid 5k session in around 22 mins and another slow jog back to work. Pretty humid this morning and at times was feeling a little lethagic but managed to get through it in one piece.
Triathlon training is programmed for tomorrow however due to Cyclone Hamish the weather is pretty ordinary so I might give it a miss. I have been invited to play squash so i might do that instead. Something different that is also a good test of the fitness.
Friday we have a PT session at Southbank. I have been asked to co-ordinate the run in the morning. Not many of them are keen runners so I have kept the track simple to minimise people getting lost however long enough to get a workout and if they are keen they can run 2 lap on the course with myself and a few others. The track begins from the Pool continues up to the Goodwill Bridge over the bridge into the gardens. They will complete a lap of the gardens and get back on the path following it to Victoria Bridge. Cross the bridge and return to the Pool. According to Map my Run around 4.6 k.
It should be a good run, this is followed by 2 hrs of work then knocking for a lunch at the leagues club for the rest of the day. We do it tough in the ADF.
Anyway that's all for now
Happy Training!
YTD - 256 k
My foot crisis have been averted when I went hardcore on the NSAID's which included wrapping my foot in Gladwrap after the application of Diflam Gel.
It seemed to work wonders, I could hardly walk on Saturday and by Monday I was running the cross country track at work without an issue. During the day I could feel a slight pain but it hasn't caused any stoppage to training.
I also managed another 8.5 k run this morning which included a slow jog to the track at work a solid 5k session in around 22 mins and another slow jog back to work. Pretty humid this morning and at times was feeling a little lethagic but managed to get through it in one piece.
Triathlon training is programmed for tomorrow however due to Cyclone Hamish the weather is pretty ordinary so I might give it a miss. I have been invited to play squash so i might do that instead. Something different that is also a good test of the fitness.
Friday we have a PT session at Southbank. I have been asked to co-ordinate the run in the morning. Not many of them are keen runners so I have kept the track simple to minimise people getting lost however long enough to get a workout and if they are keen they can run 2 lap on the course with myself and a few others. The track begins from the Pool continues up to the Goodwill Bridge over the bridge into the gardens. They will complete a lap of the gardens and get back on the path following it to Victoria Bridge. Cross the bridge and return to the Pool. According to Map my Run around 4.6 k.
It should be a good run, this is followed by 2 hrs of work then knocking for a lunch at the leagues club for the rest of the day. We do it tough in the ADF.
Anyway that's all for now
Happy Training!
Sunday, March 08, 2009
Another quick update
Month - 61k
YTD - 239k
Pretty big week just gone
Sunday 1 Mar - BRRC Half Marathon Champs - Training run, I sat on 4.30 Pace before taking a pitstop at 16.1 k. I then waited for a friend and then headed off for the last 5k at a fairly leisurely pace finished around 1.45.
Tuesday - 10 x 500 m intervals with 500 m jog recovery between each. Hard session, maintained 1.55 or below on all reps.
Thursday - Tri Training at work - 40 mins of swimming, 2 x 4k loops on bike , 2.4k run, 2 x 4k loops on bike and another 2.4k run. Very hot started at 1pm around 1.30 worth of work.
Friday - Worst PT session ever followed by a casual 4 k jog to make the PT session worth something.
Saturday 7 Mar - Ali's unofficial half marathon. Again treated as a training run wanted below 1.45 and managed that in 1.44.32. My foot pulled up a bit lame afterwards though, the same injury I have had many times before. Usually stops training for a week or so, not happy!
So in conclusion my biggest week for some time - Total 61 k
YTD - 239k
Pretty big week just gone
Sunday 1 Mar - BRRC Half Marathon Champs - Training run, I sat on 4.30 Pace before taking a pitstop at 16.1 k. I then waited for a friend and then headed off for the last 5k at a fairly leisurely pace finished around 1.45.
Tuesday - 10 x 500 m intervals with 500 m jog recovery between each. Hard session, maintained 1.55 or below on all reps.
Thursday - Tri Training at work - 40 mins of swimming, 2 x 4k loops on bike , 2.4k run, 2 x 4k loops on bike and another 2.4k run. Very hot started at 1pm around 1.30 worth of work.
Friday - Worst PT session ever followed by a casual 4 k jog to make the PT session worth something.
Saturday 7 Mar - Ali's unofficial half marathon. Again treated as a training run wanted below 1.45 and managed that in 1.44.32. My foot pulled up a bit lame afterwards though, the same injury I have had many times before. Usually stops training for a week or so, not happy!
So in conclusion my biggest week for some time - Total 61 k
Wednesday, February 25, 2009
Quickie!
Month - 102k
YTD - 178k
Just a post to add to the tally before I forget
Combo of shorts runs and interval training. Not includng some hill walks and cycling during this period.
YTD - 178k
Just a post to add to the tally before I forget
Combo of shorts runs and interval training. Not includng some hill walks and cycling during this period.
Sunday, February 08, 2009
Testing the body
Month - 62 k
YTD - 138 k
Well I decided to see where I am at and actually how tough this 96 k Kokoda Challenge event will be in July by entering the Caboolture Dusk till Dawn.
I didn't want to enter a time event such as the 6 or 12 h so I decided to do the 50 k solo. On no training I knew that this was a big test and the goal was to get as far as possible with walk and rest breaks along the way. It was all about how my body will react to this type of distance and how it actually felt when it was fatigued beyond uncharted territory which is about 3 hrs.
Anyway, considering I didn't train and have run one run beyond 20k since August last year I was very pleased that I ran about 25 k without too much pain. I actually clocked about 5.10 - 5.20per km for this phase of the run. Beyond this became a struggle and I opted for a walk run combination with a variety of rest breaks allowing my wife that was counting the laps for me to get a feed and go to the toilet, while I looked after Sam.
Can I class this as an Ultra even though I didn't formally finish the run?
At 11.22pm I had enough my legs were tired I was hungry and I thought this was a good test for the body without getting any injuries. Although I am a little diappointed that I didn't do the whole 50k I still completed 12 k further than I ever have and 3 k further than a marathon. Stopping at 90 laps (45 k) in about 5.22 with a huge amount of rest periods and walking episodes is a slow time but that wasn't what thsi was about and I feel proud that I have achieved this. It is however very daunting that I will have to do double that amount over hilly country however I won't be running 5 min k pace to begin with either which should help things alot.
YTD - 138 k
Well I decided to see where I am at and actually how tough this 96 k Kokoda Challenge event will be in July by entering the Caboolture Dusk till Dawn.
I didn't want to enter a time event such as the 6 or 12 h so I decided to do the 50 k solo. On no training I knew that this was a big test and the goal was to get as far as possible with walk and rest breaks along the way. It was all about how my body will react to this type of distance and how it actually felt when it was fatigued beyond uncharted territory which is about 3 hrs.
Anyway, considering I didn't train and have run one run beyond 20k since August last year I was very pleased that I ran about 25 k without too much pain. I actually clocked about 5.10 - 5.20per km for this phase of the run. Beyond this became a struggle and I opted for a walk run combination with a variety of rest breaks allowing my wife that was counting the laps for me to get a feed and go to the toilet, while I looked after Sam.
Can I class this as an Ultra even though I didn't formally finish the run?
At 11.22pm I had enough my legs were tired I was hungry and I thought this was a good test for the body without getting any injuries. Although I am a little diappointed that I didn't do the whole 50k I still completed 12 k further than I ever have and 3 k further than a marathon. Stopping at 90 laps (45 k) in about 5.22 with a huge amount of rest periods and walking episodes is a slow time but that wasn't what thsi was about and I feel proud that I have achieved this. It is however very daunting that I will have to do double that amount over hilly country however I won't be running 5 min k pace to begin with either which should help things alot.
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