Month - 227 k
YTD - 582.5
It seems as though I had a pretty casual sort of week this week however I pretty much did everything on the program besides one speed session. I cut that away as I played a game of touch footy which is a speed session of sorts.
Anyway, during the week I completed about 11k picking the little bloke up from day care. It was pretty weird and a little embarrassing as I drove home from work, grabbed the running pram and ran to day care without anything in the pram. I made sure I had the weather shield down and I had a blanket stuffed in the seat so it would have seemed that there was somone in there :-) The weather was cold at the time and Sam was like an iceberg when we got home, he enjoyed it but so that's the main thing.
I was going to do the scheduled 4 x 1k reps on Thursday at work but the heavens opened up for most of the day so I ditched that idea and caught a break in the rain last night to complete them. I am liking the ease I am able to run 3.30 - 3.40 for the kilometre, however probably not the greatest thing to be proud of when you are training for a marathon. I ran two of the reps at around 3.45 pace and two at low 3.30 pace.
Cass had is working all weekedn which meant I wasn't able to make it into the city for the long run. This meant I had to find something from deep within to get me out the door and actually do the 3 hrs that was on the program by myself. She was due home about 4.30 but if I left then I would be running in darkness for the majority of the run. Instead I asked Sam if he wanted to go for a run, he was pretty keen to jump in his pram so I took off an hour or so before. About 20 mins into the run Sam fell asleep so I decided to get as much training in as possible before heading home to drop him off. I got 16k in before he woke up and started to get sick of the pram which was about 10 mins shy of 1/2 way. I grabbed a quick drink and then took off without the pram this time.
They are not the easiest things to run with and you really feel it when a hill comes up. I decided that instead of 3 hrs I would stop at 30k, my ankle is a little sore from last weekend due to the slant of the road in the half so rather than risk an injury I cut it short while it was feeling ok still.
I completed the 30k in a little over 2.40 ( 5.22/k). Felt Ok a the legs are a little stiff but I'm sure the skins will sort them out.
Honestly I cant wait until the 6 Jul, I want to get this race over with. I am not liking the 2.30 + training sessions too much so I dont think I will thinking about doing another marathon in the near future.
On a lighter note I cracked 200 km for the month of May, 227 km infact, my biggest month ever!
Saturday, May 31, 2008
Sunday, May 25, 2008
Warwick Pentath 2008
Month - 182k
YTD - 537.5k
I just saw Ewens comment and I feel like I have let him down ;-) not only that I have cost him a 6 pack, so it's not hard to guess I didn't break 3 hrs unfortunately but I gave it ago and just wasn't up to it on the 2 days of racing.
I wont draw this out but this was once again a great weekend, my 4th time this year at completing all 5 events. Next year I will inducted into the Pentath Hall of fame completing 5 events every year for 5 years, Pretty special :-)
Anyway here is a somewhat brief outline on the what went on at Warwick 2008.
The first race of Day 1 is the 1/2 Marathon. I felt pretty good in this race, not the easiest course to run on but still managed sub 90, crossing the line in 1.29.35.
The next race the 4.6k cross country, notorious for giving me a stitch and totally wrecking me and this year was no different. I gained a stitch and just had nothing in the legs. Recorded a time about a minute slower than what I wanted which didn't help the Sub 3 assault. I crossed the line in 19.22.
The final race of the day, the 5k road race. A new course this year which I enjoyed thoroughly, flat as a tac which agreed with my legs alot more. I never want to go over 20 minutes for 5k and thankfully the course allowed me to achieve this again. To my suprise after 25 odd km's I still managed to do 19.08 for the race.
Day 2, saw the 10km hill climb to Queen Mary Falls from Killarney. I wasn't looking forward to this event as my legs were not liking any sort of hill this weekend. I wanted to clock 4.30 km over the first 6k of undulating terrain before the main hill started. I achieved this just, but from then onwards I couldn't stick with the 5.30/k plan for the remainder of the race. I clocked again about a minute and a 1/2 slower than what I wanted and about the same time as last year in 50.23.
The last event of the weekend, the 1500m dash up the main street of Warwick. I usually run about 5 minutes for ths race and today was no different, I wanted to get a win over a friend of ours that was kicking my behind in every other race over the weekend. I knew the shorter events was my only chance but he made it tough for me but I got him with 300m to go and crossed the line about 7 secs in front of him in around 5.11.
So that's about it, I managed to do a course PB over the 1/2 and an overall PB finishing the event in 3.03.40 approximately, I will wait for the official results to come through but that is an improvement of about 2.30. A bit of a shame that I didn't run better over the hilly events, if I did maybe a Sub 3 would have been on the cards. I guess I need to get my half time down on this course and then it will make it alot easier.
Overall pretty chuffed, not even sore which is suprising, I can now look forward to a 2 day break before getting back into the assault on the GCM.
YTD - 537.5k
I just saw Ewens comment and I feel like I have let him down ;-) not only that I have cost him a 6 pack, so it's not hard to guess I didn't break 3 hrs unfortunately but I gave it ago and just wasn't up to it on the 2 days of racing.
I wont draw this out but this was once again a great weekend, my 4th time this year at completing all 5 events. Next year I will inducted into the Pentath Hall of fame completing 5 events every year for 5 years, Pretty special :-)
Anyway here is a somewhat brief outline on the what went on at Warwick 2008.
The first race of Day 1 is the 1/2 Marathon. I felt pretty good in this race, not the easiest course to run on but still managed sub 90, crossing the line in 1.29.35.
The next race the 4.6k cross country, notorious for giving me a stitch and totally wrecking me and this year was no different. I gained a stitch and just had nothing in the legs. Recorded a time about a minute slower than what I wanted which didn't help the Sub 3 assault. I crossed the line in 19.22.
The final race of the day, the 5k road race. A new course this year which I enjoyed thoroughly, flat as a tac which agreed with my legs alot more. I never want to go over 20 minutes for 5k and thankfully the course allowed me to achieve this again. To my suprise after 25 odd km's I still managed to do 19.08 for the race.
Day 2, saw the 10km hill climb to Queen Mary Falls from Killarney. I wasn't looking forward to this event as my legs were not liking any sort of hill this weekend. I wanted to clock 4.30 km over the first 6k of undulating terrain before the main hill started. I achieved this just, but from then onwards I couldn't stick with the 5.30/k plan for the remainder of the race. I clocked again about a minute and a 1/2 slower than what I wanted and about the same time as last year in 50.23.
The last event of the weekend, the 1500m dash up the main street of Warwick. I usually run about 5 minutes for ths race and today was no different, I wanted to get a win over a friend of ours that was kicking my behind in every other race over the weekend. I knew the shorter events was my only chance but he made it tough for me but I got him with 300m to go and crossed the line about 7 secs in front of him in around 5.11.
So that's about it, I managed to do a course PB over the 1/2 and an overall PB finishing the event in 3.03.40 approximately, I will wait for the official results to come through but that is an improvement of about 2.30. A bit of a shame that I didn't run better over the hilly events, if I did maybe a Sub 3 would have been on the cards. I guess I need to get my half time down on this course and then it will make it alot easier.
Overall pretty chuffed, not even sore which is suprising, I can now look forward to a 2 day break before getting back into the assault on the GCM.
Thursday, May 22, 2008
Planted the seed
Month - 140k
YTD - 495.5
Damn you Ewen :-) I dont know if I am capable of doing a Sub 3 hr time at Warwick, but now you have planted the seed. Maybe I will attempt it, depending on the first few Km of the half, if I am feeling comfortable I will try for a Sub 90. The 1/2 and the 10k hill run are the only two events where a significant amount of time can be lost or gained.
My stomach issue with the stitch is still sticking around, there is a slight discomfort when moving but it doesn't affect my breathing which is a bonus. I think that it is not a major concern and I will probably forget about it when I start racing.
It has been a pretty quite week, I didn't want to do too much before the weekend, which worked out well as my program states that this week is a recovery week so no speed work.
I ventured out for a steady paced hour this afternoon, feeling alot better than on Monday. Clocking around 4.50 - 5 min pace for the duration. I have tomorrow off work but wont be doing anything until Saturday morning.
I am leaving after lunch sometime to head out to Warwick, really looking forward to getting away although my wife has picked up a bug of some kind. I really hope that I don't catch it that would be the most inappropriate time to be sick, fingers crossed it doesn't find it's way to me and that she feels better so she can actually enjoy the weekend away aswell.
YTD - 495.5
Damn you Ewen :-) I dont know if I am capable of doing a Sub 3 hr time at Warwick, but now you have planted the seed. Maybe I will attempt it, depending on the first few Km of the half, if I am feeling comfortable I will try for a Sub 90. The 1/2 and the 10k hill run are the only two events where a significant amount of time can be lost or gained.
My stomach issue with the stitch is still sticking around, there is a slight discomfort when moving but it doesn't affect my breathing which is a bonus. I think that it is not a major concern and I will probably forget about it when I start racing.
It has been a pretty quite week, I didn't want to do too much before the weekend, which worked out well as my program states that this week is a recovery week so no speed work.
I ventured out for a steady paced hour this afternoon, feeling alot better than on Monday. Clocking around 4.50 - 5 min pace for the duration. I have tomorrow off work but wont be doing anything until Saturday morning.
I am leaving after lunch sometime to head out to Warwick, really looking forward to getting away although my wife has picked up a bug of some kind. I really hope that I don't catch it that would be the most inappropriate time to be sick, fingers crossed it doesn't find it's way to me and that she feels better so she can actually enjoy the weekend away aswell.
Monday, May 19, 2008
Perfect Timing..........I dont' think so!
Month - 127.5k
YTD - 483k
Friday afternoon saw my Boss come in and tell me he had bad news, the news was that I had to work all Saturday and remain at work until 8am Sunday. Thanks alot.
Not only did this destroy my plans to complete my long run on Saturday morning but we also had friends drive up from Coffs Harbour to visit and have dinner for his Birthday Saturday night. I tried furiously to find someone to take my spot after 5pm Saturday so I could at least see our friends who were staying at my house and have dinner to celebrate his birthday, I was even offering $100 but I had no takers.
Anyway I did finally get to see them for about 2 hrs Sunday morning before they had to head off home. I also hadn't seen my wife or son for very long either and Sunday being the last day off before both of us were back at work it would have been pretty ordinary for me to take off for a long session. So Sunday was a complete rest day.
I did however manage whilst at work Saturday to unlock the Physio department (the joys of working at the Defence Hospital) and pound the tready for what you could say was the most mind numbing 70 minutes I have experienced in quite some time. I had it set at 5 min/k pace and wanted to do 15k at least, however by the end of it I had increased the pace to actually knock 5 minutes off my plan as I couldn't stand it anymore. This worked out to be 4.43/k which wasn't so bad.
This morning I headed off around 8am at work for the 50 minute run that was programmed for tomorrow. I mixed it up a little combining road and trails over flat and extra hilly terrain. With the rest day yesterday I was suprised at how crappy I felt, the session felt hard and I couldn't wait for it to be over. I remained out for about 11k in a tad over 56 minutes which should have been comfortable.
I developed a stitch aswell underneath my rib cage that has been sore all day, it feels like I have torn something, I know I haven't but it is rather uncomfortable, hopefully it will settle down tomorrow.
I will probably do another 1 or 2 sessions before heading up to Warwick on Friday. I hope to achieve a similar result as last year of around 3.06 for the 2 days of racing. I hope it isn't too cold, last year we got lucky but the chill around Brisbane currently suggests that it will be a cold one this year.
YTD - 483k
Friday afternoon saw my Boss come in and tell me he had bad news, the news was that I had to work all Saturday and remain at work until 8am Sunday. Thanks alot.
Not only did this destroy my plans to complete my long run on Saturday morning but we also had friends drive up from Coffs Harbour to visit and have dinner for his Birthday Saturday night. I tried furiously to find someone to take my spot after 5pm Saturday so I could at least see our friends who were staying at my house and have dinner to celebrate his birthday, I was even offering $100 but I had no takers.
Anyway I did finally get to see them for about 2 hrs Sunday morning before they had to head off home. I also hadn't seen my wife or son for very long either and Sunday being the last day off before both of us were back at work it would have been pretty ordinary for me to take off for a long session. So Sunday was a complete rest day.
I did however manage whilst at work Saturday to unlock the Physio department (the joys of working at the Defence Hospital) and pound the tready for what you could say was the most mind numbing 70 minutes I have experienced in quite some time. I had it set at 5 min/k pace and wanted to do 15k at least, however by the end of it I had increased the pace to actually knock 5 minutes off my plan as I couldn't stand it anymore. This worked out to be 4.43/k which wasn't so bad.
This morning I headed off around 8am at work for the 50 minute run that was programmed for tomorrow. I mixed it up a little combining road and trails over flat and extra hilly terrain. With the rest day yesterday I was suprised at how crappy I felt, the session felt hard and I couldn't wait for it to be over. I remained out for about 11k in a tad over 56 minutes which should have been comfortable.
I developed a stitch aswell underneath my rib cage that has been sore all day, it feels like I have torn something, I know I haven't but it is rather uncomfortable, hopefully it will settle down tomorrow.
I will probably do another 1 or 2 sessions before heading up to Warwick on Friday. I hope to achieve a similar result as last year of around 3.06 for the 2 days of racing. I hope it isn't too cold, last year we got lucky but the chill around Brisbane currently suggests that it will be a cold one this year.
Thursday, May 15, 2008
52 Days to go
Month - 101.5k
YTD - 457 k
Till the GCM, scary!
Anyway,
I pulled up fine and dandy after Saturdays 3 hr jaunt but still opted to have a rest day on Sunday.
Monday morning I arrived at work to find out we had a cross country run planned for PT. About 8.5 km of trails around the barracks area which is very hilly. A very good workout which I counted as my 50 min programmed session.
The following day I had a slow jog down to the newly made running circuit to give it a test. It is 1.2km track specifically made for our fitness testing in which you would complete two laps. On the program I had a 3k TT to complete but wasn't really keen to go for a fantastic time. I had another fellow alongside me and I said that I wanted to stick around 4 min k.
That turned to crap once I completed the first lap 1.2k lap in 4.20 then the other in 4.30. It felt pretty comfortable though and I crossed the 3 k mark in 11.02. I think my current fitness would see my 'soft' 3k PB of 10.39 lowered quite a few secs based on that run, however that can wait for another time.
Yesterday was another rest day with today being another speed session. Instead our boss decided to spring a fitness test on us so I used this as a longer distance speed type session. I completed the 2.4k again fairly comfortably in 8.26 and continued on at a much more sedate pace for another 3k.
Not sure what's on the agenda tomorrow, but I will be heading into the city again on Saturday morning for another 3 hr slog.
Change of subject, I have received news recently that my long service leave has been approved. I am only taking a month of it but have scheduled it for August. That way I can visit my parents in NSW which coincidentally is the time of the City 2 Surf aswell. Fancy that ;-)
YTD - 457 k
Till the GCM, scary!
Anyway,
I pulled up fine and dandy after Saturdays 3 hr jaunt but still opted to have a rest day on Sunday.
Monday morning I arrived at work to find out we had a cross country run planned for PT. About 8.5 km of trails around the barracks area which is very hilly. A very good workout which I counted as my 50 min programmed session.
The following day I had a slow jog down to the newly made running circuit to give it a test. It is 1.2km track specifically made for our fitness testing in which you would complete two laps. On the program I had a 3k TT to complete but wasn't really keen to go for a fantastic time. I had another fellow alongside me and I said that I wanted to stick around 4 min k.
That turned to crap once I completed the first lap 1.2k lap in 4.20 then the other in 4.30. It felt pretty comfortable though and I crossed the 3 k mark in 11.02. I think my current fitness would see my 'soft' 3k PB of 10.39 lowered quite a few secs based on that run, however that can wait for another time.
Yesterday was another rest day with today being another speed session. Instead our boss decided to spring a fitness test on us so I used this as a longer distance speed type session. I completed the 2.4k again fairly comfortably in 8.26 and continued on at a much more sedate pace for another 3k.
Not sure what's on the agenda tomorrow, but I will be heading into the city again on Saturday morning for another 3 hr slog.
Change of subject, I have received news recently that my long service leave has been approved. I am only taking a month of it but have scheduled it for August. That way I can visit my parents in NSW which coincidentally is the time of the City 2 Surf aswell. Fancy that ;-)
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