Month - 26k
YTD - 489.5k
Before I get into what I did today here is a quick run down on what has been happening since my last post.
18 Apr - 10k road run 43 mins
20 Apr - 6k interval work
22 Apr - Mt Coot-tha loop - achieved 16.35 from slaughterhouse falls car park to the picnic area after the towers. Much faster than what I have done before.
24 Apr - 10k, 7k hard then a walk run with my wife and son
27 Apr - 8k XC
28 Apr - 7.2k, Ran around the 1.2k track built specifically for our fitness testing. Having no breaks I wanted to achieve a faster time ever 2 lap or 2.4k. My splits were as follows 10.23(4.18/k), 10.07 (4.12/k), 9.45 (4.03/k) total time 30.15 for 7.2k.
29 Apr - 8.5k run walk around trails of Upper Kedron (Camp Mountain) this has been a regular training ground for me lately.
Total Apr 133k
Ok today was an organised walk run session through the trails again of Cam Mountain and surrounding areas. It is an awesome area with clean fire trails and big hills. The plan was to run and walk as our team for the Kokoda Challenge got together for the first time. We have been training individually but due to work etc it is not always possible to get everyone in location at the same time.
The first 90 mins was completed with very little walking and rest breaks. The remainder although we never really halted the entire time we walked alot more but that's what we are required to do for the event. It was a good time out in the bush and over the past 2 months I have come to really enjoy running on dirt rather than the concrete. I have found that my legs are much happier for it and I don't have any niggles to talk about.
One of our team mates has a slight issue with his knee but he managed to continue and credit to him for not stopping or whinging about it. It was a gutsy effort, just hope he hasn't made it worse. In total we achieved 26k in a tad over 3 hours which is a good time considering the terrain and us walking.
I am very happy with the way I have pulled up afterwards aswell, it doesn't even feel like I actually done anything today, the legs are not stiff or fatigued, must have been the over sized ice bath commonly referred to as a swimming pool at our team mates place that helped the legs.
That's all for now.
20 Days till Warwick.
Saturday, May 02, 2009
Wednesday, April 15, 2009
Eye of the Tiger!
Month - 73 k
YTD - 403.5 k
All has been going well in the last fortnight and although I have trained only 8 times this month I have clocked over 70 k which is pretty good for me.
I have been doing heaps of hill work which is for my one and only aim at Warwick this year. I have not been concentrating on the 1/2 and I am not caring what my overall result will be, the only thing I want to get out of this race is breaking the voodoo I have on the 10k Killarney Ascent. This race has beaten me every GOD DAMN year and I have never cracked 50 mins. For a person who has run under 40 mins for 10k numerous times I feel I have a slack time in regards to this event. Yeah it might climb a little, but the remaining 5 or so k is undulating :-) I'm sure I can make up time on the 'easy' parts of the course.
I have also incuded some run / walk sessions in my training, purely to expose myself to the same feeling I will have in July competing in the Kokoda Challenge down at the GC Hinterland. This event should be very interesting to say the least and I have some full on walking sessions ahead on me in the coming months.
On a different note I have been given 3 ptions of where I will be heading for work come the end of the year. I have been living in Brisbane for 5 years this Xmas and the Defence Force would like to relocate me. The options I have are Townsville, Darwin or Wagga Wagga. I have told them I would like to go back to Townsville, we lived there for 5 Years before Brisbane and enjoyed it, I just hope that they make the decision that I want them too. I will find out in the next few months were my feat for the next 2-3 years lies. Fingers crossed it is Townsville, there is still a great running scene up there and it is still close enough to venture down to the Southern events quite easily.
Thats all for now, until next time
Peace Out!
YTD - 403.5 k
All has been going well in the last fortnight and although I have trained only 8 times this month I have clocked over 70 k which is pretty good for me.
I have been doing heaps of hill work which is for my one and only aim at Warwick this year. I have not been concentrating on the 1/2 and I am not caring what my overall result will be, the only thing I want to get out of this race is breaking the voodoo I have on the 10k Killarney Ascent. This race has beaten me every GOD DAMN year and I have never cracked 50 mins. For a person who has run under 40 mins for 10k numerous times I feel I have a slack time in regards to this event. Yeah it might climb a little, but the remaining 5 or so k is undulating :-) I'm sure I can make up time on the 'easy' parts of the course.
I have also incuded some run / walk sessions in my training, purely to expose myself to the same feeling I will have in July competing in the Kokoda Challenge down at the GC Hinterland. This event should be very interesting to say the least and I have some full on walking sessions ahead on me in the coming months.
On a different note I have been given 3 ptions of where I will be heading for work come the end of the year. I have been living in Brisbane for 5 years this Xmas and the Defence Force would like to relocate me. The options I have are Townsville, Darwin or Wagga Wagga. I have told them I would like to go back to Townsville, we lived there for 5 Years before Brisbane and enjoyed it, I just hope that they make the decision that I want them too. I will find out in the next few months were my feat for the next 2-3 years lies. Fingers crossed it is Townsville, there is still a great running scene up there and it is still close enough to venture down to the Southern events quite easily.
Thats all for now, until next time
Peace Out!
Saturday, March 28, 2009
Fantastic Fortnight
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!
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!
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
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