Well I managed to achieve my 19.45 goal with a 19.29 in what was atrocious conditions. Stats from the BOM recorded at 7am on 30/1/16 that it was 27.7 94% humidity with no wind, by 730am the humidity dropped to 90%. Very warm and my body was drenched by the end. This was especially difficult around 3km in when I just couldn't cool myself and began to over heat.
I battled on and crossed in first place at Riverway Parkrun. My first time at the event in 6 mths only due to the fact that I run there quite often outside of Parkrun and like to have a change in location occasionally.
Also during the week I also managed a 6.5km around the hood in a sedate pace of 4.45/k. Today I headed out for a planned hour run, in drizzly hot and humid conditions yet again. Stuck to around 5min/k pace however after about 4km my shoe began rubbing on my heel and I developed a blister. I had some bandaids in my pocket which lasted all of 1min due to sweat. I battled on for another 3 odd km before I rang my wife to come and get me. Disappointing to say the least but at least I got close to 40 mins of training in, so not a complete loss. Secondly the blisters are not that bad so a little heavy duty strapping should assist better than bandaids.
The goal of 1000km for the year is progressing well I am 14km ahead of where I should be at the end of January.
Sunday, January 31, 2016
Tuesday, January 26, 2016
Hello 2016
This is a non committal post, seeing as though I seem to have all intentions in maintaining regular posts but over the years this doesn't come to fruition.
Keeping it short for the first post my goal this year is nothing more than running well and covering 1000km for the year.
According to my training log Strava I am currently 9km ahead of my goal totaling 80km so far for January.
This month I have commenced training with Townsville Road Runners for the speed work on the track. I have been to the two sessions they have run this year and I have also competed in two Park runs, where I have managed two victories. One where I pushed based on my current fitness level and the 2nd where I just sauntered around in 19.25 and 20.25 respectively.
I also managed a 10.4km run over the weekend at 4.24/k pace, covering 10km is 44mins flat. My first 10k for 6 months and my fastest for a long time. I haven't raced this distance for many years and to be honest it is difficult to imagine hitting the 38-40 mins I could run pretty consistently 5-6 years ago.
Going back a step I am pretty pleased with the last interval session I conducted with Townsville Road Runners. It was 4 x 200m x 4 sets. We conducted this in a group of about 6 where we decided to run 36-40 secs per 200 and rest about 40-45 secs between each 200. After the set of 4 we rested for 2 mins before tackling the next set of 4 x 200m. I maintained very good splits averaging around 36-38 secs. The last one I completed in 32 secs which felt good.
This week I hope to maintain regular consistent running and have a solid hit out at Parkrun on Saturday, 19.45 or better is the plan on a course that is slightly hilly and a course that I haven't run on for over 6 months. We will see if the plan goes ahead, but I think I have the fitness to achieve this without too much concern.
Happy Training!!!
Keeping it short for the first post my goal this year is nothing more than running well and covering 1000km for the year.
According to my training log Strava I am currently 9km ahead of my goal totaling 80km so far for January.
This month I have commenced training with Townsville Road Runners for the speed work on the track. I have been to the two sessions they have run this year and I have also competed in two Park runs, where I have managed two victories. One where I pushed based on my current fitness level and the 2nd where I just sauntered around in 19.25 and 20.25 respectively.
I also managed a 10.4km run over the weekend at 4.24/k pace, covering 10km is 44mins flat. My first 10k for 6 months and my fastest for a long time. I haven't raced this distance for many years and to be honest it is difficult to imagine hitting the 38-40 mins I could run pretty consistently 5-6 years ago.
Going back a step I am pretty pleased with the last interval session I conducted with Townsville Road Runners. It was 4 x 200m x 4 sets. We conducted this in a group of about 6 where we decided to run 36-40 secs per 200 and rest about 40-45 secs between each 200. After the set of 4 we rested for 2 mins before tackling the next set of 4 x 200m. I maintained very good splits averaging around 36-38 secs. The last one I completed in 32 secs which felt good.
This week I hope to maintain regular consistent running and have a solid hit out at Parkrun on Saturday, 19.45 or better is the plan on a course that is slightly hilly and a course that I haven't run on for over 6 months. We will see if the plan goes ahead, but I think I have the fitness to achieve this without too much concern.
Happy Training!!!
Tuesday, April 14, 2015
Progress is being made
A quick update on my adventures that have taken place over the past 5 weeks.
Training have been going well and I have been averaging at least 3-4 sessions per week. Still my biggest weeks are just nudging 40k which is all I think I need to do for the events I focus on.
Anyway I ventured down to Gladstone for a family visit over the Easter period where I went and ran the Parkrun there. I done this last year where I was pushed to a 18.45 by a young girl. This time round I was not pushed at all and managed 1st with a 19.15. My wife and son also walked the track and managed a PB as well which was great.
I mentioned on Facebook a while back that I intended to give a local trail running series a go and also the Adventurethon series in July. Well the first event of the Trail running series was a while back but the second race was on Sunday just gone.
I entered a 12k event that included deep water creek crossings, 4 in total and a big steep climb around 750m in length scaling about 160m in elevation. It was a tough morning but enjoyable. I wanted to start improving leg strength and nothing better than doing some hill and off road training to assist with that. The only frustration was yet again, being the second race that I have paid for in 6 months messed my times up. I recorded 1.12.08 on my GPS and the results showed 1.13.40 with me dead heating with another person. I did not cross the line with anyone and actually have video footage to back this up. But in any case it is very annoying to have this occur.
Training have been going well and I have been averaging at least 3-4 sessions per week. Still my biggest weeks are just nudging 40k which is all I think I need to do for the events I focus on.
Anyway I ventured down to Gladstone for a family visit over the Easter period where I went and ran the Parkrun there. I done this last year where I was pushed to a 18.45 by a young girl. This time round I was not pushed at all and managed 1st with a 19.15. My wife and son also walked the track and managed a PB as well which was great.
I mentioned on Facebook a while back that I intended to give a local trail running series a go and also the Adventurethon series in July. Well the first event of the Trail running series was a while back but the second race was on Sunday just gone.
I entered a 12k event that included deep water creek crossings, 4 in total and a big steep climb around 750m in length scaling about 160m in elevation. It was a tough morning but enjoyable. I wanted to start improving leg strength and nothing better than doing some hill and off road training to assist with that. The only frustration was yet again, being the second race that I have paid for in 6 months messed my times up. I recorded 1.12.08 on my GPS and the results showed 1.13.40 with me dead heating with another person. I did not cross the line with anyone and actually have video footage to back this up. But in any case it is very annoying to have this occur.
Sunday, March 08, 2015
Feb/Mar Update
Training has been going well for the last few weeks. I have been happy with the progress of my calf and am ready to put it behind me. I have remained consistent, for me anyway in my training. managing 3-4 runs per week. I still haven't got a race to aim for so my training will not be as regimented as it should be.
I am unsure if I should aim for a race or not. Undecided about the Townsville Running Festival, if I will be away leading up to the event. Suppose I will make a call later down the track there is still 5 months to plan and I would only be focussing on a 1/2 and under anyway so still have about 4-6 weeks before I would need to focus on specifics.
I am not going into what I have done since my last post besides the fact that I managed a win at Parkrun. I managed to get to a race that a person who has had 10 wins from 11 starts. I have always missed him as I don't have one regular Parkrun and usually mix it up with Riverway.
Anyway at the start of the event I had no idea who he was but when he started I knew if I wanted to win that I would have to make that happen. He seemed to be running smoothly and I didn't hear him breath heavy at all. I remained about 2-3 metres behind for the first 4k. The first 3k was covered in 3.44, 3.50, 3.55 (11.29) before I noticed a drop in pace. It wasn't a big drop at first but towards the end of the 4th km I could feel he was starting to tire. Immediately after the 4km mark designated on the paths we run I accelerated. I am still not at my fittest and thought that if I made a quick move and make a gap of 40+ meters in a short time frame that it would break that elastic band.
The 4th km was covered in 3.59 and my move seemed to work. I didn't look back for the first 500m but when the course rounded the last few corners I had a peak. I had a good 70 metres on him and knew I had my first real hit out and win for 2015 under my belt. Last km covered in 3.50.
I am unsure if I should aim for a race or not. Undecided about the Townsville Running Festival, if I will be away leading up to the event. Suppose I will make a call later down the track there is still 5 months to plan and I would only be focussing on a 1/2 and under anyway so still have about 4-6 weeks before I would need to focus on specifics.
I am not going into what I have done since my last post besides the fact that I managed a win at Parkrun. I managed to get to a race that a person who has had 10 wins from 11 starts. I have always missed him as I don't have one regular Parkrun and usually mix it up with Riverway.
Anyway at the start of the event I had no idea who he was but when he started I knew if I wanted to win that I would have to make that happen. He seemed to be running smoothly and I didn't hear him breath heavy at all. I remained about 2-3 metres behind for the first 4k. The first 3k was covered in 3.44, 3.50, 3.55 (11.29) before I noticed a drop in pace. It wasn't a big drop at first but towards the end of the 4th km I could feel he was starting to tire. Immediately after the 4km mark designated on the paths we run I accelerated. I am still not at my fittest and thought that if I made a quick move and make a gap of 40+ meters in a short time frame that it would break that elastic band.
The 4th km was covered in 3.59 and my move seemed to work. I didn't look back for the first 500m but when the course rounded the last few corners I had a peak. I had a good 70 metres on him and knew I had my first real hit out and win for 2015 under my belt. Last km covered in 3.50.
Sunday, February 15, 2015
Feb 9 - 15 Update
A few things happened this week that I did not expect and thus didn't plan for. At work this week the focus is on our 1/2 yearly fitness test and acclimatisation for those new to Townsville.
This meant that for any circuit or run we do it generally involves running at a pace that I wasn't going to perform until I was confident that my calf was up to it.
On Monday we had a short cardio cct involving push-ups, sit-ups and a short run loop. This went ok with no issues relating to my calf. On Tuesday we done intervals, no more than 2mins of running at any one time. I pushed a little harder than I planned, as I find it hard to run a sedate pace when I am in a group. Again no issues, but my legs felt like that they had done something.
Wednesday was a low weighted walk, about 10kg over 5km. Casual pace roughly 10 min/k.
Thursday was a rest day, I woke with a headache and it didn't really settle throughout the day.
Friday we done a run up Castle Hill. About 3km of climbing. I ran with a mate who doesn't really run and is gaining fitness after being a little slack over the Xmas break. It ended up being a walk run. We walked back down the goat track making it about 5km in total for the morning.
Yesterday I ventured to Parkrun, I was going to test my leg but not flat out. I decided on about 21.30. When we set off the a new women quickly set the pace. I stayed with her and directed her through the course until about 4k when I decided to ease up as we were going way to fast for my plan. Notwithstanding I was also a little puffed. Still managed 20.35 for the first 5k and then carried on for another 1k to meet up with my wife. 6km for the day in 25.xx mins.
After I finished I was a little disappointed that I didn't just carry on in the race. I think I am scared that I am going to get injured again. It would have been a good battle with the new girl.
This morning the family and I went to army barracks to do a cct and walk. I done a 5k run whilst my son and wife completed 2.5k. I averaged 4.42 pace and then went over to complete a whole body circuit for another 30 mins. It got pretty tough towards the end and I was glad to be finished.
This meant that for any circuit or run we do it generally involves running at a pace that I wasn't going to perform until I was confident that my calf was up to it.
On Monday we had a short cardio cct involving push-ups, sit-ups and a short run loop. This went ok with no issues relating to my calf. On Tuesday we done intervals, no more than 2mins of running at any one time. I pushed a little harder than I planned, as I find it hard to run a sedate pace when I am in a group. Again no issues, but my legs felt like that they had done something.
Wednesday was a low weighted walk, about 10kg over 5km. Casual pace roughly 10 min/k.
Thursday was a rest day, I woke with a headache and it didn't really settle throughout the day.
Friday we done a run up Castle Hill. About 3km of climbing. I ran with a mate who doesn't really run and is gaining fitness after being a little slack over the Xmas break. It ended up being a walk run. We walked back down the goat track making it about 5km in total for the morning.
Yesterday I ventured to Parkrun, I was going to test my leg but not flat out. I decided on about 21.30. When we set off the a new women quickly set the pace. I stayed with her and directed her through the course until about 4k when I decided to ease up as we were going way to fast for my plan. Notwithstanding I was also a little puffed. Still managed 20.35 for the first 5k and then carried on for another 1k to meet up with my wife. 6km for the day in 25.xx mins.
After I finished I was a little disappointed that I didn't just carry on in the race. I think I am scared that I am going to get injured again. It would have been a good battle with the new girl.
This morning the family and I went to army barracks to do a cct and walk. I done a 5k run whilst my son and wife completed 2.5k. I averaged 4.42 pace and then went over to complete a whole body circuit for another 30 mins. It got pretty tough towards the end and I was glad to be finished.
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