Month - 147.5k
YTD - 730k
But who cares! Sometimes I loose sight that I run for enjoyment. If things don't go completely the way I planned it doesn't matter, there is always another race.
Anyway I have given myself a time out, my right leg is not right and as previous years have shown I am very susceptible to shin splints.
I think that's the direction I am heading so rather than destroy my chances of finishing the GCM and continuing to train I am having a few days off doing absolutely nothing.
It's not the end of the world and the best thing about doing a distance for the first time is no matter how fast or so slow you go it will be a PB not matter what :-)
So the training since my last post has gone something like this:
Sat 21 - 6.5k slow with Sammy in the pram
Sun 22 - My long run for the week, headed out late around 5.30, already dark was supposed to do 2 hrs, decided to do 21.1k instead at Sub 5 min pace. Completed the run with no stopping just a continuous session, pretty comfortable finishing in 1.42.xx (4.51/k).
Mon 23 - Cross Country run at work, 8k with some tough hills and my last run until at least Thursday.
I have booked in for a massage for tomorrow after work hopefully it will loosen the pegs up and I can run without any issues for the next 12 days. Fingers Crossed.
Tuesday, June 24, 2008
Saturday, June 21, 2008
Update!
Month - 112k
YTD - 694.5k
Well it has been almost 3 weeks since the last write up, so I will endeavour to make it short.
3 Jun - 3K TT, solo run on the marked running track at work - 10.39
4&5 Jun - 10k about 5min pace
7 Jun - Feeling ill this weekend, it was a battle to remain out there and only managed about 2 hrs and 23 k
9 Jun - 8k XC
11 Jun - 14k from the barracks to the Normanby 5 Ways up Kelvin Grove Rd back down Samford Rd finishing with a loop of the ring road on the barracks.
12 - 13 Jun was Touch Football training and competition, our Team won the comp 8 Nil in both games.
14 Jun - Headed to the City and ran with the group training for the GC 1/2. Slightly quicker pace than what I would have liked but managed 28k @ 5.02 pace.
16 Jun - XC 8k
18 Jun - XC 8k
19 Jun - Legs were feeling abit niggly so I done 17k on the Exercise Bike
Today and Tomorrow - Not sure if I will do anything today, Cass is working day shift so I will have to wait until late afternoon or take Sam out in the pram. I will be doing about 2 hrs or so tomorrow, however I did notice that there is a local 8k fun run in the morning, again if I enter I will only be able to do it with Sam in the pram therefore I haven't decided if it will be worth it or not.
My last few runs my right leg has not been feeling great, I have had a fairly easy week to try and sort it out. I am concerned about the race in two weeks I don't think I have done enough with only 2 runs above 30k, with a few above 25k. Anyway I am not too concerned about my time, I just hope to complete the race, cross it off my things to do list and start concentrating on the shorter events again.
I just received my certificate for the Warwick event, my official time for the 42k event was 3.03.50. I also ended up being in the winning team for the event aswell and received a voucher to get a free pair of Skins (shorts) which I don't have which is fantastic.
Change of subject, I received news that I will be posted at the end of the year to Albury/Wodonga on promotion. I will be instructing the trainee Electrical Technicians before they are unleashed to the world. Although it is a good career opportunity, I would prefer to stay in my current position and remain in Brisbane and forfeit my promotion. I have written a letter to reject the offer but haven't found out the news as yet.
YTD - 694.5k
Well it has been almost 3 weeks since the last write up, so I will endeavour to make it short.
3 Jun - 3K TT, solo run on the marked running track at work - 10.39
4&5 Jun - 10k about 5min pace
7 Jun - Feeling ill this weekend, it was a battle to remain out there and only managed about 2 hrs and 23 k
9 Jun - 8k XC
11 Jun - 14k from the barracks to the Normanby 5 Ways up Kelvin Grove Rd back down Samford Rd finishing with a loop of the ring road on the barracks.
12 - 13 Jun was Touch Football training and competition, our Team won the comp 8 Nil in both games.
14 Jun - Headed to the City and ran with the group training for the GC 1/2. Slightly quicker pace than what I would have liked but managed 28k @ 5.02 pace.
16 Jun - XC 8k
18 Jun - XC 8k
19 Jun - Legs were feeling abit niggly so I done 17k on the Exercise Bike
Today and Tomorrow - Not sure if I will do anything today, Cass is working day shift so I will have to wait until late afternoon or take Sam out in the pram. I will be doing about 2 hrs or so tomorrow, however I did notice that there is a local 8k fun run in the morning, again if I enter I will only be able to do it with Sam in the pram therefore I haven't decided if it will be worth it or not.
My last few runs my right leg has not been feeling great, I have had a fairly easy week to try and sort it out. I am concerned about the race in two weeks I don't think I have done enough with only 2 runs above 30k, with a few above 25k. Anyway I am not too concerned about my time, I just hope to complete the race, cross it off my things to do list and start concentrating on the shorter events again.
I just received my certificate for the Warwick event, my official time for the 42k event was 3.03.50. I also ended up being in the winning team for the event aswell and received a voucher to get a free pair of Skins (shorts) which I don't have which is fantastic.
Change of subject, I received news that I will be posted at the end of the year to Albury/Wodonga on promotion. I will be instructing the trainee Electrical Technicians before they are unleashed to the world. Although it is a good career opportunity, I would prefer to stay in my current position and remain in Brisbane and forfeit my promotion. I have written a letter to reject the offer but haven't found out the news as yet.
Saturday, May 31, 2008
My biggest month!
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!
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!
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.
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