Month - 51k
YTD - 151k
A little late but here goes.
Since my last post and I will keep this brief, entailed doing some longer duration sessions. I awoke very early for me on a Sunday morning to venture up the hill and conduct a tough session up there.
It was poring with rain when I arrived which made it a lot cooler but a little harder to run the slopes of Castle Hill. Anyway I managed a one lap up the road and one lap up the goat track.
Monday 10 Feb 14 saw two things. Firstly I achieved 16 years in my current employment and secondly I took PT at work and arranged an interval session. The session was 2 x 1k, 2 x 600m and 2 x 200m. I ran approximately 3.30 - 3.40 per 1k interval, 1.55 for the first 600m and then paced a group for 2.25 for the 2nd 600m. The last 200m saw 40 secs then 28 secs as last ditched effort to stick it to the young blokes.
Tuesday I had a rest day.
Wednesday I again arranged a Tabata circuit which people seemed to enjoy on the morning but not the next day. Everyone pulled up sore from the squats, lunges and pushups I made them do.
Thursday I caught up with a mate who had just left Townsville to move to Canberra but needed to come back for work for a few days a month later. We again tackled Castle Hill doing the same session as what I did on Sunday albeit a little easier.
Then came Saturday 15 Feb 14 - What I thought would be my last Parkrun for a few weeks but now 4 days later this is not true. Anyway I was getting pretty annoyed that my previous 3 attempts of running my best saw 20 minutes clock by before crossing the line. I have never struggled to break 20 mins but this course is not entirely flat and a little deceptive making it more difficult than it really seems.
I have been having trouble pacing recently and therefore I wanted to ensure that I maintained slightly under 4 min pace and not go too hard too early. The 3-4k mark is the most difficult and has been the point where my wheels have fallen off. This was not going to be the week that this happened.
Anyway I set off and was in about 4th place after the first 600m. Many runners go off way, way to fast compared to their finish time and although I have been doing similar I have never been anymore than 20 secs faster. They are running a good 45 sec to 1 min faster for their first km compared to their overall average pace.
I passed the first k in 3.56, feeling happy then 2nd k in 3.53, the 3rd k in again 3.53, 4th in 3.57 and the last in 4.05. Anyway the GPS clocked a slightly longer than 5k but I thankfully managed 19.50 for the course and again broke my record and won the race overall for the second time.
Pretty happy that I got that monkey off my back.
Yesterday I completed a run of the mill 6k easy run about 28 mins.
That's about it....until next time
Happy Training.
Tuesday, February 18, 2014
Saturday, February 08, 2014
Riverway Parkrun 46
Month - 25k
YTD - 125k
Well my little Sammy did it. Not only did he make the whole way around but he absolutely smashed the 40 mins I expected him to get around in. 33.40 was his end result, outstanding for a 7 year old who has never ran that distance before. He will be below 30 mins in no time, possibly before he turns 8 in May. No pressure from me or Cass at all today. He pushed himself and had breaks when he needed them. I just helped out with his pacing as he wants to run fast all the time. Excellent effort.
Anyway I obviously ran my son and didn't compete, however I managed a 5k run prior to running the 5k with him. Then I caught up with my wife and MIL and helped them around the last 500m. So all in all 11k by 8am this morning which was a good solid morning for me.
Cass achieved a PB also with 43.48 now being her best time for the Riverway course.
YTD - 125k
Well my little Sammy did it. Not only did he make the whole way around but he absolutely smashed the 40 mins I expected him to get around in. 33.40 was his end result, outstanding for a 7 year old who has never ran that distance before. He will be below 30 mins in no time, possibly before he turns 8 in May. No pressure from me or Cass at all today. He pushed himself and had breaks when he needed them. I just helped out with his pacing as he wants to run fast all the time. Excellent effort.
Anyway I obviously ran my son and didn't compete, however I managed a 5k run prior to running the 5k with him. Then I caught up with my wife and MIL and helped them around the last 500m. So all in all 11k by 8am this morning which was a good solid morning for me.
Cass achieved a PB also with 43.48 now being her best time for the Riverway course.
Thursday, February 06, 2014
Casual week of sorts!
Month - 14 k
YTD - 114 k
A few things have been going on this week personally however, I have still managed to do some training. At work on Monday we done a circuit where it was continuous exercises. There were about 8 exercises that we done back to back for 30 secs each before having a short rest. I think we done this 4 or 5 times and by the end I was feeling it. Considering two of the exercises were two different styles of pushups my chest was fairly tight by the end.
That afternoon I went down to the exercise track we get tested on and completed a short interval session with a fella from work. 400 m repeats on every 3 mins. I didn't push very hard and maintained 1.30 or slightly under for all of them. We completed 6 in total.
Tuesday I decided to start running slightly more distance as I have been only doing 5k and under inclusive of intervals. I managed to get over to the river which is only about 1k from home and do 2 laps of a section of it. There are 2 bridges about 1.5k apart so the loop totals approx. 3.8k. I completed this in 34.50 (17.30 and 17.20) for the two laps.
Yesterday I had a rest day and today will be the same. I am at home today looking after my wife as she is feeling under the weather. Tomorrow hopefully we will all be ready to go again for a group session later in the afternoon when it is a bit cooler.
For my next Riverway run on Saturday my 7 year old son would like to run it and see what time he can achieve. He attempted it before but doesn't quite understand the concept of that distance yet and went way too fast to early and gave up. I will help him pace himself and help him rest properly throughout the run. I reckon he can get under 40 mins and if he does Cass and I will be pretty proud of him.
Happy Training :-)
YTD - 114 k
A few things have been going on this week personally however, I have still managed to do some training. At work on Monday we done a circuit where it was continuous exercises. There were about 8 exercises that we done back to back for 30 secs each before having a short rest. I think we done this 4 or 5 times and by the end I was feeling it. Considering two of the exercises were two different styles of pushups my chest was fairly tight by the end.
That afternoon I went down to the exercise track we get tested on and completed a short interval session with a fella from work. 400 m repeats on every 3 mins. I didn't push very hard and maintained 1.30 or slightly under for all of them. We completed 6 in total.
Tuesday I decided to start running slightly more distance as I have been only doing 5k and under inclusive of intervals. I managed to get over to the river which is only about 1k from home and do 2 laps of a section of it. There are 2 bridges about 1.5k apart so the loop totals approx. 3.8k. I completed this in 34.50 (17.30 and 17.20) for the two laps.
Yesterday I had a rest day and today will be the same. I am at home today looking after my wife as she is feeling under the weather. Tomorrow hopefully we will all be ready to go again for a group session later in the afternoon when it is a bit cooler.
For my next Riverway run on Saturday my 7 year old son would like to run it and see what time he can achieve. He attempted it before but doesn't quite understand the concept of that distance yet and went way too fast to early and gave up. I will help him pace himself and help him rest properly throughout the run. I reckon he can get under 40 mins and if he does Cass and I will be pretty proud of him.
Happy Training :-)
Sunday, February 02, 2014
Post # 250 Hooray! - Positive and Negative in one race
Month - 5 k
YTD - 105 k
Well it's been a week and I mentioned that last Monday was a rest day and to an extent it was. That was until I decided to do a 5km run around the neighbourhood. Just a run of a mill session completed in about 23 mins.
Tuesday afternoon I conducted a training session for my wife, Mother-in-Law and their friend. I planned a session where they used 3 pieces of equipment. The equipment was the treadmill, rowing machine and elliptical trainer. The session comprised of 4 mins on each machine as fast as they can and then a short rest before tackling 3 mins and so forth until they completed the 4th set of 1 min per machine. 30 mins in total which seemed to exhaust them quite a bit.
Wednesday we conducted a very sedate PT session comprised of very slow running push-ups sit-ups and a couple of runs up a steep hill. In all honesty it was a pathetic session with little thought. Slightly ashamed that this is what we have come to at work.
Thursday and Friday saw the First cyclone of the year in Townsville. Plenty of rain and wind initially then it died down to nothing as it moved further south. A non event for us but this hampered my training due to the initial weather and then subsequent house preparations that come with living in NQ.
Saturday was the 3rd Parkrun for me this year and after last weeks disappointing run of 21.11 I felt a little more refreshed. I took off and as soon as I left I found myself in the lead. That's where I stayed however it wasn't all smooth sailing. I felt good and fast for the first 3k but yet again the wheels fell off. I have found I cannot pace myself properly and that I have lost what I believed to be one of my strengths and that is consistent running. Anyway I hope given my extended break of not competing that this will return with some further events.
I managed a course PB of 20.22 which meant I lowered my age group record aswell. Disappointed because I was well below 20 min pace and then I let it slip away. This proves that I need more km in the legs and to build a base up. It also shows that my speed is still good and I just need to be able to sustain it. Anyway if running was easy then what's the point in committing to it hey.
My splits were 3.39, 3.49, 4.12, 4.36, 4.07......horrible!
YTD - 105 k
Well it's been a week and I mentioned that last Monday was a rest day and to an extent it was. That was until I decided to do a 5km run around the neighbourhood. Just a run of a mill session completed in about 23 mins.
Tuesday afternoon I conducted a training session for my wife, Mother-in-Law and their friend. I planned a session where they used 3 pieces of equipment. The equipment was the treadmill, rowing machine and elliptical trainer. The session comprised of 4 mins on each machine as fast as they can and then a short rest before tackling 3 mins and so forth until they completed the 4th set of 1 min per machine. 30 mins in total which seemed to exhaust them quite a bit.
Wednesday we conducted a very sedate PT session comprised of very slow running push-ups sit-ups and a couple of runs up a steep hill. In all honesty it was a pathetic session with little thought. Slightly ashamed that this is what we have come to at work.
Thursday and Friday saw the First cyclone of the year in Townsville. Plenty of rain and wind initially then it died down to nothing as it moved further south. A non event for us but this hampered my training due to the initial weather and then subsequent house preparations that come with living in NQ.
Saturday was the 3rd Parkrun for me this year and after last weeks disappointing run of 21.11 I felt a little more refreshed. I took off and as soon as I left I found myself in the lead. That's where I stayed however it wasn't all smooth sailing. I felt good and fast for the first 3k but yet again the wheels fell off. I have found I cannot pace myself properly and that I have lost what I believed to be one of my strengths and that is consistent running. Anyway I hope given my extended break of not competing that this will return with some further events.
I managed a course PB of 20.22 which meant I lowered my age group record aswell. Disappointed because I was well below 20 min pace and then I let it slip away. This proves that I need more km in the legs and to build a base up. It also shows that my speed is still good and I just need to be able to sustain it. Anyway if running was easy then what's the point in committing to it hey.
My splits were 3.39, 3.49, 4.12, 4.36, 4.07......horrible!
Sunday, January 26, 2014
Drained
I continued to do some solid exercise sessions at work since my last post. I completed a Hill interval session followed by a push and heave (chin up) circuit on Friday. Saturday was my second Park Run and I must say that the week had taken a lot of my energy out of my legs. I started well with the first 2 km run in 7.40, 3 km in 11.50 but after that the combination of the humidity / heat and fatigue took it's toll. I felt really drained and just plugged away pretty slowly crossing the line in 21.11 for 5 km. I don't think I have ran that slow in a race type situation for at least a decade so a little disappointing I still managed to come second overall and again 1st in my age group.
This morning I planned to attack Castle Hill goat track. I have ran this numerous times but have always had a little walk to catch my breathe or stop the legs from burning so much up the last 100+ stairs at the end. This time I got the pace right and managed to conquer this without stopping to walk and finished the climb in 10.40.
I will be having a day off tomorrow just to recover a little. Not from the running but the body weight exercises do fatigue you quite a bit.
Anyway that's all for now. Happy Australia Day!
Cass, Sammy and I at the top of Castle Hill
This morning I planned to attack Castle Hill goat track. I have ran this numerous times but have always had a little walk to catch my breathe or stop the legs from burning so much up the last 100+ stairs at the end. This time I got the pace right and managed to conquer this without stopping to walk and finished the climb in 10.40.
I will be having a day off tomorrow just to recover a little. Not from the running but the body weight exercises do fatigue you quite a bit.
Anyway that's all for now. Happy Australia Day!
Cass, Sammy and I at the top of Castle Hill
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