Month - 37k
YTD - 578.5k
Apart from work PT I didn't do too much last week. With work being quite busy and the good downpours Brisbane has received it was a good oportunity to make the most of the ending winter season and do nothing apart from lounging around.
Although I have enjoyed the lazy few weeks I got the guilts and on Saturday headed out for a run . I have noticed that my fitness during the PT sessions at work is poor so I really need to get my act together. I took Sam in his pram for 4k and each dog on a 2k run. In total 8k @ 5min/k pace.
Sunday I had to work but had today off. I headed to the local grass track which is about 2k away. I used that as a warm up and then came up with an short interval session. I completed a 1k, 800m, 600m, and 400m reps before heading home using the 2k as the cool down. The reps were run at 3.20 - 3.30/k pace with a lap recovery between the longer reps and 200m between the two shorter ones.
Felt pretty uncomfortable but it was something I needed.
At this stage I am heading back down to Wodonga in October with the first weekend being the Melbourne Marathon weekend. I am thinking on doing the half, taking it alot easier than usual. I am putting off entering at the moment just in case the course gets cancelled however if it doesn't I will be there.
Thats all for now, time to assume the position in front of the telly for the athletics.
Saturday, August 25, 2007
Monday, August 13, 2007
Nice to be back!
Month - 17k
YTD - 563.5k
I arrived home almost two weeks days ago leaving probably the most boring place in this country. I can't believe I actually lived there for almost three years and didn't go insane. It probably didn't help that I had no car, no TV and living in a room with 3 other blokes. Certainly not the ideal situation to be in, anyway Im back and loving the 'normal' weather again.
Wodonga is situated about 70k from Falls creek in Vic, so as you can imagine it is quite chilly. The combination of the weather and the amount of after hours study, my training was almost non existant.
In the 4 weeks I was away for I managed 2 x 5k runs and a 7k jaunt. I did have plans to run at Noosa this weekend but I have decided to forget about it this year.
Since I have been back I have ran 3 times ranging from a 2.4k run completing it in 8.40 which I was very suprised with, with the others around 6 -7 k.
Last week our workshop headed for a day at Mt Warning, a nice track of about 8.8k in total. The last section is very steep which has a chain rail to help you up to the look out. The scenery fom the top is awesome where you can see Brunswick Heads and Cape Byron.
On the return leg a couple of us decided to run back down as walking takes too long and there was a BBQ waiting for us. To be honest I wish I hadn't run down as that and the follow day PT session took it's toll on my knees. To much downhill running on very little exercise lately has caused my right knee the one I had an operation on to be a little sore.
I also just found out that I may have to return to Victoria for another course, hopefully in the next couple of weeks I will get confirmation about this so I can organise my life and more importantly some running events :-) This time it is two months however the weather should be alot better in Oct-Dec for some training in prepartion for my only race I have penciled in for the remainder of the year, Kurruwa.
I am also due for posting at the end of the year and just found out if the Army was transferring me to another place or keeping me here. I asked to stay for another stint in Brisbane which they kindly gave me. I am now staying to Jan 2010 which the family is very happy about.
That's about it, I have been reading and catching up on the goss however I haven't commented yet. Good luck to those running this weekend.
Until next time...
YTD - 563.5k
I arrived home almost two weeks days ago leaving probably the most boring place in this country. I can't believe I actually lived there for almost three years and didn't go insane. It probably didn't help that I had no car, no TV and living in a room with 3 other blokes. Certainly not the ideal situation to be in, anyway Im back and loving the 'normal' weather again.
Wodonga is situated about 70k from Falls creek in Vic, so as you can imagine it is quite chilly. The combination of the weather and the amount of after hours study, my training was almost non existant.
In the 4 weeks I was away for I managed 2 x 5k runs and a 7k jaunt. I did have plans to run at Noosa this weekend but I have decided to forget about it this year.
Since I have been back I have ran 3 times ranging from a 2.4k run completing it in 8.40 which I was very suprised with, with the others around 6 -7 k.
Last week our workshop headed for a day at Mt Warning, a nice track of about 8.8k in total. The last section is very steep which has a chain rail to help you up to the look out. The scenery fom the top is awesome where you can see Brunswick Heads and Cape Byron.
On the return leg a couple of us decided to run back down as walking takes too long and there was a BBQ waiting for us. To be honest I wish I hadn't run down as that and the follow day PT session took it's toll on my knees. To much downhill running on very little exercise lately has caused my right knee the one I had an operation on to be a little sore.
I also just found out that I may have to return to Victoria for another course, hopefully in the next couple of weeks I will get confirmation about this so I can organise my life and more importantly some running events :-) This time it is two months however the weather should be alot better in Oct-Dec for some training in prepartion for my only race I have penciled in for the remainder of the year, Kurruwa.
I am also due for posting at the end of the year and just found out if the Army was transferring me to another place or keeping me here. I asked to stay for another stint in Brisbane which they kindly gave me. I am now staying to Jan 2010 which the family is very happy about.
That's about it, I have been reading and catching up on the goss however I haven't commented yet. Good luck to those running this weekend.
Until next time...
Saturday, July 07, 2007
Just a quick post, tomorrow I am heading off to do a course for work down in Sunny Wodonga, Vic. I will be away for about a month, therefore I will be MIA for that time. I hope everyones training goes well along with any races that are scheduled during this time. Finally I would like to thank you all for the very encouraging comments regarding the Gold Coast 1/2.
See you around
Happy training :-)
See you around
Happy training :-)
Monday, July 02, 2007
My 1/2 Marathon progress so far
Week - 36k
Month - 36k
YTD - 529.5
It's been just under 3 years since I competed in my first 1/2 marathon race. August 2004 saw me line up in Townsville after deciding to do the event on no training the day prior. No much has changed since then, my spontaneous nature of entering events on little training still occurs and is a facet that I should change. However I did learn alot from that race some of which I have applied to my training some I haven't. After that race and realising that something like that should never be attempted on very little training I made it a goal of mine to improve over that distance.
In saying that, since then I have competed in a few races over that distance with the most recent being Sunday. Below are the events I have run including the Townsville run with my times
2004 - Townsville 1/2 - 1.48
2005 - Warwick 1/2 - 1.37
2005 - Toowoomba 'Hilly Half' - 1.43
2006 - BRRC 1/2 marathon Champs - 1.29.58
2006 - Warwick 1/2 - 1.37
2006 - Noosa 1/2 - 1.31.13
2007 - Warwick 1/2 - 1.32
2007 - Gold Coast 1/2.............................Read on :-)
Sunday saw my mate and I enter our first GC half. In fact it was my mates first crack at a half marathon. We both weren't sure of what we would achieve but given the way the last few weeks have gone we decided to head off with the sub 1.30 group.
Lining up I ended up being slightly closer to the start line than my mate who was a good 20m behind me. Pat Carroll was the pace runner for this group however he didn't line up until very late. When he eventually took up his position I was a fair way behind where I wanted to be in relation to this group.
As soon as the gun fired and I eventually crossed the start line Pat and the 1.30 group were miles ahead. It took me a good 2 odd km to finally catch up with them and settle into the run.
The run itself went pretty well, I passed the 10k mark in 41 mins and was feeling strong. My mate was just behind us at the 1/2 mark but quickly caught up to us by about the 15k mark. Although he was feeling the effects of his first 1/2 he was still running a good pace and didn't slow down much for the remainder of the run.
Myself on the other hand felt strong until about the 17k mark where the wheels began to fall off. I tried to keep my mate close and had all the intentions of picking the pace up in the last 2k but that never happened. Instead I hung onto whatever momentum I had going and just focused on finishing.
By this stage we had left the 1.30 group and were running by ourselves. My mate crossed the line about 50m in front of me, however the overall result was that he got me by 50 secs as he started behind me.
I am in two frames of mind about the run. On one side I am happy with my result but pretty disappointed that I didn't finish strong at all. The last 3k was shocking so I need to work on that for the next race. Overall I crossed the line in a time of 1.27.34, a PB of 2.24.
So to wrap up, I am pretty happy overall as to how my aim of improving my 1/2 marathon time is coming along. As I said it is almost 3 years since my first race and now with my new PB I have improved over 21 minutes for this distance.
Month - 36k
YTD - 529.5
It's been just under 3 years since I competed in my first 1/2 marathon race. August 2004 saw me line up in Townsville after deciding to do the event on no training the day prior. No much has changed since then, my spontaneous nature of entering events on little training still occurs and is a facet that I should change. However I did learn alot from that race some of which I have applied to my training some I haven't. After that race and realising that something like that should never be attempted on very little training I made it a goal of mine to improve over that distance.
In saying that, since then I have competed in a few races over that distance with the most recent being Sunday. Below are the events I have run including the Townsville run with my times
2004 - Townsville 1/2 - 1.48
2005 - Warwick 1/2 - 1.37
2005 - Toowoomba 'Hilly Half' - 1.43
2006 - BRRC 1/2 marathon Champs - 1.29.58
2006 - Warwick 1/2 - 1.37
2006 - Noosa 1/2 - 1.31.13
2007 - Warwick 1/2 - 1.32
2007 - Gold Coast 1/2.............................Read on :-)
Sunday saw my mate and I enter our first GC half. In fact it was my mates first crack at a half marathon. We both weren't sure of what we would achieve but given the way the last few weeks have gone we decided to head off with the sub 1.30 group.
Lining up I ended up being slightly closer to the start line than my mate who was a good 20m behind me. Pat Carroll was the pace runner for this group however he didn't line up until very late. When he eventually took up his position I was a fair way behind where I wanted to be in relation to this group.
As soon as the gun fired and I eventually crossed the start line Pat and the 1.30 group were miles ahead. It took me a good 2 odd km to finally catch up with them and settle into the run.
The run itself went pretty well, I passed the 10k mark in 41 mins and was feeling strong. My mate was just behind us at the 1/2 mark but quickly caught up to us by about the 15k mark. Although he was feeling the effects of his first 1/2 he was still running a good pace and didn't slow down much for the remainder of the run.
Myself on the other hand felt strong until about the 17k mark where the wheels began to fall off. I tried to keep my mate close and had all the intentions of picking the pace up in the last 2k but that never happened. Instead I hung onto whatever momentum I had going and just focused on finishing.
By this stage we had left the 1.30 group and were running by ourselves. My mate crossed the line about 50m in front of me, however the overall result was that he got me by 50 secs as he started behind me.
I am in two frames of mind about the run. On one side I am happy with my result but pretty disappointed that I didn't finish strong at all. The last 3k was shocking so I need to work on that for the next race. Overall I crossed the line in a time of 1.27.34, a PB of 2.24.
So to wrap up, I am pretty happy overall as to how my aim of improving my 1/2 marathon time is coming along. As I said it is almost 3 years since my first race and now with my new PB I have improved over 21 minutes for this distance.
Sunday, June 24, 2007
What does this mean?
Week - 10k
Month - 87k
YTD - 477.5k
Before I begin thanks for the Birthday wishes, I was wondering how you knew but then I saw that I had my birth date on CR website.
Well it is one week to go to my first GC race of any sort. I am really looking forward to the whole weekend which will begin when the Family venture south next Saturday.
Not a whole lot went on this week, here's how it panned out.
Sunday - Rest
Monday - 6k with Sam in his pram, I haven't ran with the pram for a while and really noticed that he has piled on the pounds, must get him out running :-)
Tuesday - Nothing
Wednesday - Plans to run with the group on Wednesday night, however I think Qld detached itself from the mainland and floated to Antartica. Waaaaaay to cold and windy. And besides it was my birthday :-)
Thursday - 45 mins from work, about 9k before meeting Cass along the road in the car.
Friday - PT session at work involving my pack and other gear and walking and climbing stuff for about an hour
Saturday - Nothing again, if I knew the 5k TT was run at Shornecliffe this week instead of next week then I would have went to that.
Today - From what I can recall I think today was my first championship event this year for the BRRC. This morning it was a 10k event and the conditions were great. A bit chilly just standing around but on the course I found it to be perfect.
As usual we were running late, however this time it wasn't entirely my fault. My usual route in the car became alot longer due to road works and for someone that doesn't know Brisbane city that well it wasn't what I needed. I found my way fortunately, arriving when the call went out 4mins to race start. Perfect!
I registered stripped off the warm gear and lined up. No plans on what I was doing in regards to time and it didn't matter anyway as I didn't have my watch, yep you guessed it forgot that aswell.
The race began and I just ran to how I was feeling. The only time I knew the split was when I passed the start finish line which worked out to be approx 1.8k, 5k, 6.8k and the finish at the 10k mark apart from that it was all about judging.
I passed the 1.8k mark in 7.00 and was feeling good, reached the 5k mark in 19.32 so on track for a sub 40 run. The next 2k was pretty tough but still managed to pass the 6.8k mark in 26.58. I then had Andy C pass me at the 7k mark and was suprised to have him anywhere near me, however I later found out he has been injured so I tried to keep him close. This helped alot, the last 1500m I made an effort to keep the pace high, not sure if I was running any faster but it didn't feel slower. I focussed on points along the road and made sure I reached them before easing up. Towards the final stages I noticed that I kept doing this but wasn't slowing for the short rest, I ran strong to the finish.
The last 200m is along a bike path and you can't see the finish line until a hundred to go. At this stage I didn't know my time but as I ran down the last section of path I caught a glimpse at the clock which just clicked over to 39.00, I saw Cass and Sam at the finish and raised my fist knowing what I had done. I crossed the line in 39.28, an 11 sec PB and a very unexpected result.
Not sure what this means for GC as it is a massive difference in distance and my stamina is what lets me down. Still sticking to the 90 min or there abouts goal, I will certainly enjoy the race more if I don't put pressure on myself.
That's all for now, Happy training
Month - 87k
YTD - 477.5k
Before I begin thanks for the Birthday wishes, I was wondering how you knew but then I saw that I had my birth date on CR website.
Well it is one week to go to my first GC race of any sort. I am really looking forward to the whole weekend which will begin when the Family venture south next Saturday.
Not a whole lot went on this week, here's how it panned out.
Sunday - Rest
Monday - 6k with Sam in his pram, I haven't ran with the pram for a while and really noticed that he has piled on the pounds, must get him out running :-)
Tuesday - Nothing
Wednesday - Plans to run with the group on Wednesday night, however I think Qld detached itself from the mainland and floated to Antartica. Waaaaaay to cold and windy. And besides it was my birthday :-)
Thursday - 45 mins from work, about 9k before meeting Cass along the road in the car.
Friday - PT session at work involving my pack and other gear and walking and climbing stuff for about an hour
Saturday - Nothing again, if I knew the 5k TT was run at Shornecliffe this week instead of next week then I would have went to that.
Today - From what I can recall I think today was my first championship event this year for the BRRC. This morning it was a 10k event and the conditions were great. A bit chilly just standing around but on the course I found it to be perfect.
As usual we were running late, however this time it wasn't entirely my fault. My usual route in the car became alot longer due to road works and for someone that doesn't know Brisbane city that well it wasn't what I needed. I found my way fortunately, arriving when the call went out 4mins to race start. Perfect!
I registered stripped off the warm gear and lined up. No plans on what I was doing in regards to time and it didn't matter anyway as I didn't have my watch, yep you guessed it forgot that aswell.
The race began and I just ran to how I was feeling. The only time I knew the split was when I passed the start finish line which worked out to be approx 1.8k, 5k, 6.8k and the finish at the 10k mark apart from that it was all about judging.
I passed the 1.8k mark in 7.00 and was feeling good, reached the 5k mark in 19.32 so on track for a sub 40 run. The next 2k was pretty tough but still managed to pass the 6.8k mark in 26.58. I then had Andy C pass me at the 7k mark and was suprised to have him anywhere near me, however I later found out he has been injured so I tried to keep him close. This helped alot, the last 1500m I made an effort to keep the pace high, not sure if I was running any faster but it didn't feel slower. I focussed on points along the road and made sure I reached them before easing up. Towards the final stages I noticed that I kept doing this but wasn't slowing for the short rest, I ran strong to the finish.
The last 200m is along a bike path and you can't see the finish line until a hundred to go. At this stage I didn't know my time but as I ran down the last section of path I caught a glimpse at the clock which just clicked over to 39.00, I saw Cass and Sam at the finish and raised my fist knowing what I had done. I crossed the line in 39.28, an 11 sec PB and a very unexpected result.
Not sure what this means for GC as it is a massive difference in distance and my stamina is what lets me down. Still sticking to the 90 min or there abouts goal, I will certainly enjoy the race more if I don't put pressure on myself.
That's all for now, Happy training
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