Month - 60 k
YTD - 746.5 k
It's been nearly 2 months since I have updated this blog. Although I have been pretty slack with this my training has been progressing nicely. I have no injuries and am feeling relatively fit.
I will be travelling down to Mudgeeraba to compete in the Kokoda Challenge. A 96k walk through the Gold Coast hinterland finishing up at Nerang. I have been focusing on this with a bit of hill work and walking, but also concentrating on my running which can only help.
Our team of 4 is aiming at finishing in under 20 hrs, however due to leading different lifestyles and working different jobs we haven't had too many sessions as a complete group. Hopefully this Saturday everyone can make it for our last hit out where we will doing a night walk for a few hours. Around 30 km is on the cards.
As part of my training I decided to enter the GCM. I hadn't done any long runs just 2 x 1.5 h ones leading into the race. I thought doing this race would be ideal in seeing how my body react to fatigue and see if I could back up the following days to continue to prepare for the Kokoda event.
I didn't enter to race the marathon and thought that if I could stay with the 4 hr pace group that would be an ideal training session. My last attempt at a marathon didn't work out as planned due to a virus hitting me a few days before when I was actually racing for a time, so I have never done an official marathon before.
I set off aiming to run 5.41 pace for 4 hrs. To cut a long day out in the office short I managed to achieve my goal, running between 26 - 27.30 for each 5 k split until the last 5 k. I started to get some cramps, not sure why maybe the unfamiliar scenario I put my body in was the reason. I believe I kept the electrolytes up very well. I actually carried food, water, gels and powerade on my person during the whole race and also took on Edura and water at the the drink stations.
Due to the cramps my pace per k slowed alot as I had to walk on occasions. I never stopped however and the last 7.2 k was done in 45 mins so around 6.30 pace. I am a little disappointed that this happened as I would have probably broken 3.50 on debut with no training Per Se. I am happy that I did finish under my goal I had set out and as a bonus actually ran 3.55.09.
I pulled up a little sore on Monday, however as part of my job I have to do PT. The session on the morning was more running. I could have done something different as everyone knew I had just run the marathon but I decided to loosen the pegs up and do the short track session. 6 x 400 m intervals. I managed 1.20 - 1.25 per 400 m. My theory didn't work and I seized up as soon as I cooled down. The rest of this week has been light with 2 games of tennis for an hour or two.
I feel great now and I am looking forward to next weekend where I will be roaming the hills of the SE Qld area.
Friday, July 10, 2009
Monday, May 25, 2009
Warwick Pentath 2009
Month - 122.5k
YTD- 586.5k
Another Warwick done and dusted and I must say that although this is my fave event and I shouldn't criticise, this year was alot better organised than previous years.
The week leading up to Warwick weekend was a little concerning, especially in regards to the weather. SE Qld got hammered with rain before it moved south to smash up NSW. I cant remember ever having significant rainfall during the event and due to the format of the weekend and the different terrain you are expected to run on it would be very interesting if it did rain.
Thankfully the worst of the weather moved on however we still experienced strong winds and passing showers that always seemed to show up before an event.
Race 1 - 1/2 Marathon 23 0700k May 09 - Not concentrating on this distance over the months leading up to it I was unsure where my short training regime would leave me. I am feeling great for events under 10 k as my longest run was 13 k. The last time I ran above 20 was for Ali's 1/2 marathon at the start of March where I jogged around in 1.45.
Anyway I wanted to go a little harder than that but still wanted to leave some in the tank for the remaining 4 races. I aimed for 1.35 anything below that and I would be happy. As it turned out I felt pretty good and was actually spot on 90 min pace for the first 7k, the next 7k a little slower passing 14 in around 61.30, then the wheels fell off and the weather turned bad with a strong head wind and cold rain. I ended up crossing the line in 1.33.43, about 4.15 slower than last year.
Race 2 - 4.6k Cross Country 23 1200k May 09 - Due to the rain the course had to change at last minute which made it a little concerning. Not knowing what to expect and how hard to go was something I am not used to at this event. I pulled up good after the 1/2 and felt pretty keen to get going. The course was pretty flat but run over grass and dirt tracks that were very soft under foot. One stretch was into the most vicious headwind and was probably the hardest part of the course. My aim was to be beat a friend on ours that has it all over me in the longer events but it is much closer in the shorter ones. I ended up finishing ahead on him clocking almost 30 secs faster than him with a time of 17.28.
Race 3 - 5k Road run 23 1500k May 09 - The final run of the day it is on a flat piece of road and is an out and back course. Last year was the first time for the new course and was a massive hit with the runners. It is fast....usually however as soon as I hopped out of the car I could see that the second half of the run was going to be directly into the strong wind. According to the BOM the wind at 3pm was 24km/hr which was the strongest for that time thus far during the month of May.
Being back in my comfort zone with a flat short race I again was hoping to achieve a victory over our friend who pipped me last year by 5 secs. The first k was run in 3.45 and was feeling pretty good. The 2k marker came up and was passed in 7.33. From then on it was hell and i forgot to look at the halfway split and 3 k split. Due to headwind I had my head down and was drafting off this poor bloke for the majority of the back half. I did try to get out in front and take a turn but as soon as I did I could remain beside him but didn't have the legs to pass.
About 400m to go the bloke I was drafting off took off and I couldn't hang on. 200m out I took a glance behind and couldn't see out friend so I eased up a little crossing the line in 19.15. This was only 7 secs slower than last year in perfect conditions. I believe that I could have cracked 19 mins for the course if the wind wasn't so strong.
Race 4 - Killarney Ascent 10k, 24 0715k May 09 - The event I wanted to achieve a PB if nothing else. I have never cracked 50 mins, with the last 2 years coming under 50.30, so this year had to be the one. I had done alot of hill work up to about 2 weeks ago when work commitments reduced the training alot, however i was still hopeful that the work I had done would be enough. Our friend beat me by over 3 mins last year so I didn't think I would be able to get another victory just yet.
The race started and the wind was strong for the first 3k until we turned for the the hill. Passing the first undulating 5k in 22.30 gave me hope that I would break 50 mins. Passing the 6k where the hill really hits hard I had to clock 5.30/k for the remainder to achieve it. I was a little disappointed that I really slowed up between the 7 to about the 8.5 mark, but still managed to get within 5 secs of getting another victory however the best thing was that I not only broke 50 mins but I managed to break 49 mins posting unofficially 48.40 or thereabouts.
Race 5 - 1500m Road race, 24 1130k May 09 - The last event of the 2 day race and after sitting around for a few hours I had stiffened up a little in the legs to the extent where i was going to run the event with Sammy. Being his first ever event and being only 3 years old that would be casual. I did however run the event my own pace and then doubled back to meet Cass and Sammy on the course.
I had figured out my time so far for the event and knew that I only needed 5.44 for the 1500m to break 3 h 05 in for the 42.2k event. I also felt pretty confident that I could get another victory over our friend making it 3 - 2 in my favour, although overall he would still beat me quite easily due to his 1/2 time. Much better than the 4 - 1 in his favour last year.
I took off pretty quickly but felt great, smooth and was just passing people all the way up to the turn around. I had the top female in my sights and by the halfway mark I had passed her. At that stage I looked at the watch and discovered that I didn't start it which was a shame. The run back down to the finish is slightly downhill and having no wind that was hindering us made it a fast finish. I crossed the line about 10 secs in front of our friend however I missed the the massive clock when I passed the finish line. At a guess probably under 5.05.
I wasn't even exhausted and was a little disappointed that I didn't go harder and go under 5 mins which I haven't done at Warwick since my first year. Anyway I had enough steam to jog back up to meet Cass and Sam for the remainder of his run.
When I reached them he was being piggy backed by Cass and wasn't interested in running. He then got keen to begin running about 200m before the finish until he neared the finish chute where everyone was cheering him which seemed to scare him and he began to cry while he was walking. Funny, so all in all not the best experience for him but a good story to tell when he is older. For your info he crossed in a tad over 15 mins :-)
Overall my result was unconfirmed around 3.04.xx about a minute slower than last year. Considering my 1/2 was 4 minutes slower than last year I am very pleased with being so close to my overall PB.
To wrap up I have achieved all 5 races for now 5 years in a row and was given a shirt for my achievement. Not sure where I will be next year, so at this stage this could be my last Pentath for a while.
If you got through all that, without necking yourself then I congratulate you.
That's all
Peace Out!
YTD- 586.5k
Another Warwick done and dusted and I must say that although this is my fave event and I shouldn't criticise, this year was alot better organised than previous years.
The week leading up to Warwick weekend was a little concerning, especially in regards to the weather. SE Qld got hammered with rain before it moved south to smash up NSW. I cant remember ever having significant rainfall during the event and due to the format of the weekend and the different terrain you are expected to run on it would be very interesting if it did rain.
Thankfully the worst of the weather moved on however we still experienced strong winds and passing showers that always seemed to show up before an event.
Race 1 - 1/2 Marathon 23 0700k May 09 - Not concentrating on this distance over the months leading up to it I was unsure where my short training regime would leave me. I am feeling great for events under 10 k as my longest run was 13 k. The last time I ran above 20 was for Ali's 1/2 marathon at the start of March where I jogged around in 1.45.
Anyway I wanted to go a little harder than that but still wanted to leave some in the tank for the remaining 4 races. I aimed for 1.35 anything below that and I would be happy. As it turned out I felt pretty good and was actually spot on 90 min pace for the first 7k, the next 7k a little slower passing 14 in around 61.30, then the wheels fell off and the weather turned bad with a strong head wind and cold rain. I ended up crossing the line in 1.33.43, about 4.15 slower than last year.
Race 2 - 4.6k Cross Country 23 1200k May 09 - Due to the rain the course had to change at last minute which made it a little concerning. Not knowing what to expect and how hard to go was something I am not used to at this event. I pulled up good after the 1/2 and felt pretty keen to get going. The course was pretty flat but run over grass and dirt tracks that were very soft under foot. One stretch was into the most vicious headwind and was probably the hardest part of the course. My aim was to be beat a friend on ours that has it all over me in the longer events but it is much closer in the shorter ones. I ended up finishing ahead on him clocking almost 30 secs faster than him with a time of 17.28.
Race 3 - 5k Road run 23 1500k May 09 - The final run of the day it is on a flat piece of road and is an out and back course. Last year was the first time for the new course and was a massive hit with the runners. It is fast....usually however as soon as I hopped out of the car I could see that the second half of the run was going to be directly into the strong wind. According to the BOM the wind at 3pm was 24km/hr which was the strongest for that time thus far during the month of May.
Being back in my comfort zone with a flat short race I again was hoping to achieve a victory over our friend who pipped me last year by 5 secs. The first k was run in 3.45 and was feeling pretty good. The 2k marker came up and was passed in 7.33. From then on it was hell and i forgot to look at the halfway split and 3 k split. Due to headwind I had my head down and was drafting off this poor bloke for the majority of the back half. I did try to get out in front and take a turn but as soon as I did I could remain beside him but didn't have the legs to pass.
About 400m to go the bloke I was drafting off took off and I couldn't hang on. 200m out I took a glance behind and couldn't see out friend so I eased up a little crossing the line in 19.15. This was only 7 secs slower than last year in perfect conditions. I believe that I could have cracked 19 mins for the course if the wind wasn't so strong.
Race 4 - Killarney Ascent 10k, 24 0715k May 09 - The event I wanted to achieve a PB if nothing else. I have never cracked 50 mins, with the last 2 years coming under 50.30, so this year had to be the one. I had done alot of hill work up to about 2 weeks ago when work commitments reduced the training alot, however i was still hopeful that the work I had done would be enough. Our friend beat me by over 3 mins last year so I didn't think I would be able to get another victory just yet.
The race started and the wind was strong for the first 3k until we turned for the the hill. Passing the first undulating 5k in 22.30 gave me hope that I would break 50 mins. Passing the 6k where the hill really hits hard I had to clock 5.30/k for the remainder to achieve it. I was a little disappointed that I really slowed up between the 7 to about the 8.5 mark, but still managed to get within 5 secs of getting another victory however the best thing was that I not only broke 50 mins but I managed to break 49 mins posting unofficially 48.40 or thereabouts.
Race 5 - 1500m Road race, 24 1130k May 09 - The last event of the 2 day race and after sitting around for a few hours I had stiffened up a little in the legs to the extent where i was going to run the event with Sammy. Being his first ever event and being only 3 years old that would be casual. I did however run the event my own pace and then doubled back to meet Cass and Sammy on the course.
I had figured out my time so far for the event and knew that I only needed 5.44 for the 1500m to break 3 h 05 in for the 42.2k event. I also felt pretty confident that I could get another victory over our friend making it 3 - 2 in my favour, although overall he would still beat me quite easily due to his 1/2 time. Much better than the 4 - 1 in his favour last year.
I took off pretty quickly but felt great, smooth and was just passing people all the way up to the turn around. I had the top female in my sights and by the halfway mark I had passed her. At that stage I looked at the watch and discovered that I didn't start it which was a shame. The run back down to the finish is slightly downhill and having no wind that was hindering us made it a fast finish. I crossed the line about 10 secs in front of our friend however I missed the the massive clock when I passed the finish line. At a guess probably under 5.05.
I wasn't even exhausted and was a little disappointed that I didn't go harder and go under 5 mins which I haven't done at Warwick since my first year. Anyway I had enough steam to jog back up to meet Cass and Sam for the remainder of his run.
When I reached them he was being piggy backed by Cass and wasn't interested in running. He then got keen to begin running about 200m before the finish until he neared the finish chute where everyone was cheering him which seemed to scare him and he began to cry while he was walking. Funny, so all in all not the best experience for him but a good story to tell when he is older. For your info he crossed in a tad over 15 mins :-)
Overall my result was unconfirmed around 3.04.xx about a minute slower than last year. Considering my 1/2 was 4 minutes slower than last year I am very pleased with being so close to my overall PB.
To wrap up I have achieved all 5 races for now 5 years in a row and was given a shirt for my achievement. Not sure where I will be next year, so at this stage this could be my last Pentath for a while.
If you got through all that, without necking yourself then I congratulate you.
That's all
Peace Out!
Saturday, May 02, 2009
Team Challenge
Month - 26k
YTD - 489.5k
Before I get into what I did today here is a quick run down on what has been happening since my last post.
18 Apr - 10k road run 43 mins
20 Apr - 6k interval work
22 Apr - Mt Coot-tha loop - achieved 16.35 from slaughterhouse falls car park to the picnic area after the towers. Much faster than what I have done before.
24 Apr - 10k, 7k hard then a walk run with my wife and son
27 Apr - 8k XC
28 Apr - 7.2k, Ran around the 1.2k track built specifically for our fitness testing. Having no breaks I wanted to achieve a faster time ever 2 lap or 2.4k. My splits were as follows 10.23(4.18/k), 10.07 (4.12/k), 9.45 (4.03/k) total time 30.15 for 7.2k.
29 Apr - 8.5k run walk around trails of Upper Kedron (Camp Mountain) this has been a regular training ground for me lately.
Total Apr 133k
Ok today was an organised walk run session through the trails again of Cam Mountain and surrounding areas. It is an awesome area with clean fire trails and big hills. The plan was to run and walk as our team for the Kokoda Challenge got together for the first time. We have been training individually but due to work etc it is not always possible to get everyone in location at the same time.
The first 90 mins was completed with very little walking and rest breaks. The remainder although we never really halted the entire time we walked alot more but that's what we are required to do for the event. It was a good time out in the bush and over the past 2 months I have come to really enjoy running on dirt rather than the concrete. I have found that my legs are much happier for it and I don't have any niggles to talk about.
One of our team mates has a slight issue with his knee but he managed to continue and credit to him for not stopping or whinging about it. It was a gutsy effort, just hope he hasn't made it worse. In total we achieved 26k in a tad over 3 hours which is a good time considering the terrain and us walking.
I am very happy with the way I have pulled up afterwards aswell, it doesn't even feel like I actually done anything today, the legs are not stiff or fatigued, must have been the over sized ice bath commonly referred to as a swimming pool at our team mates place that helped the legs.
That's all for now.
20 Days till Warwick.
YTD - 489.5k
Before I get into what I did today here is a quick run down on what has been happening since my last post.
18 Apr - 10k road run 43 mins
20 Apr - 6k interval work
22 Apr - Mt Coot-tha loop - achieved 16.35 from slaughterhouse falls car park to the picnic area after the towers. Much faster than what I have done before.
24 Apr - 10k, 7k hard then a walk run with my wife and son
27 Apr - 8k XC
28 Apr - 7.2k, Ran around the 1.2k track built specifically for our fitness testing. Having no breaks I wanted to achieve a faster time ever 2 lap or 2.4k. My splits were as follows 10.23(4.18/k), 10.07 (4.12/k), 9.45 (4.03/k) total time 30.15 for 7.2k.
29 Apr - 8.5k run walk around trails of Upper Kedron (Camp Mountain) this has been a regular training ground for me lately.
Total Apr 133k
Ok today was an organised walk run session through the trails again of Cam Mountain and surrounding areas. It is an awesome area with clean fire trails and big hills. The plan was to run and walk as our team for the Kokoda Challenge got together for the first time. We have been training individually but due to work etc it is not always possible to get everyone in location at the same time.
The first 90 mins was completed with very little walking and rest breaks. The remainder although we never really halted the entire time we walked alot more but that's what we are required to do for the event. It was a good time out in the bush and over the past 2 months I have come to really enjoy running on dirt rather than the concrete. I have found that my legs are much happier for it and I don't have any niggles to talk about.
One of our team mates has a slight issue with his knee but he managed to continue and credit to him for not stopping or whinging about it. It was a gutsy effort, just hope he hasn't made it worse. In total we achieved 26k in a tad over 3 hours which is a good time considering the terrain and us walking.
I am very happy with the way I have pulled up afterwards aswell, it doesn't even feel like I actually done anything today, the legs are not stiff or fatigued, must have been the over sized ice bath commonly referred to as a swimming pool at our team mates place that helped the legs.
That's all for now.
20 Days till Warwick.
Wednesday, April 15, 2009
Eye of the Tiger!
Month - 73 k
YTD - 403.5 k
All has been going well in the last fortnight and although I have trained only 8 times this month I have clocked over 70 k which is pretty good for me.
I have been doing heaps of hill work which is for my one and only aim at Warwick this year. I have not been concentrating on the 1/2 and I am not caring what my overall result will be, the only thing I want to get out of this race is breaking the voodoo I have on the 10k Killarney Ascent. This race has beaten me every GOD DAMN year and I have never cracked 50 mins. For a person who has run under 40 mins for 10k numerous times I feel I have a slack time in regards to this event. Yeah it might climb a little, but the remaining 5 or so k is undulating :-) I'm sure I can make up time on the 'easy' parts of the course.
I have also incuded some run / walk sessions in my training, purely to expose myself to the same feeling I will have in July competing in the Kokoda Challenge down at the GC Hinterland. This event should be very interesting to say the least and I have some full on walking sessions ahead on me in the coming months.
On a different note I have been given 3 ptions of where I will be heading for work come the end of the year. I have been living in Brisbane for 5 years this Xmas and the Defence Force would like to relocate me. The options I have are Townsville, Darwin or Wagga Wagga. I have told them I would like to go back to Townsville, we lived there for 5 Years before Brisbane and enjoyed it, I just hope that they make the decision that I want them too. I will find out in the next few months were my feat for the next 2-3 years lies. Fingers crossed it is Townsville, there is still a great running scene up there and it is still close enough to venture down to the Southern events quite easily.
Thats all for now, until next time
Peace Out!
YTD - 403.5 k
All has been going well in the last fortnight and although I have trained only 8 times this month I have clocked over 70 k which is pretty good for me.
I have been doing heaps of hill work which is for my one and only aim at Warwick this year. I have not been concentrating on the 1/2 and I am not caring what my overall result will be, the only thing I want to get out of this race is breaking the voodoo I have on the 10k Killarney Ascent. This race has beaten me every GOD DAMN year and I have never cracked 50 mins. For a person who has run under 40 mins for 10k numerous times I feel I have a slack time in regards to this event. Yeah it might climb a little, but the remaining 5 or so k is undulating :-) I'm sure I can make up time on the 'easy' parts of the course.
I have also incuded some run / walk sessions in my training, purely to expose myself to the same feeling I will have in July competing in the Kokoda Challenge down at the GC Hinterland. This event should be very interesting to say the least and I have some full on walking sessions ahead on me in the coming months.
On a different note I have been given 3 ptions of where I will be heading for work come the end of the year. I have been living in Brisbane for 5 years this Xmas and the Defence Force would like to relocate me. The options I have are Townsville, Darwin or Wagga Wagga. I have told them I would like to go back to Townsville, we lived there for 5 Years before Brisbane and enjoyed it, I just hope that they make the decision that I want them too. I will find out in the next few months were my feat for the next 2-3 years lies. Fingers crossed it is Townsville, there is still a great running scene up there and it is still close enough to venture down to the Southern events quite easily.
Thats all for now, until next time
Peace Out!
Saturday, March 28, 2009
Fantastic Fortnight
Month - 136.5
YTD - 314.5
I have no niggles and feel great as soon as I begin my sessions. I think it is due to the amount of cross training I am doing and the more frequent shorter runs.
I haven't posted since the 11 Mar, however i am not going to go into detail and bore anyone who reads this. This is just to log what I have done for the month before I forget.
12th - Triathlon 40 mins of swimming, 8k cycle, 2.4k run, 8k cycle, 2.4k run.
13th - Southbank run a few laps of the Goodwill - Victoria Bridge run via the botanic gardens each lap. What I thought was 9.6 ended up being 11.5 k.
15th - RPM spin class 45 mins
16th - Interval Training about 3k worth with 1k jog warmup and cooldown.
18th - 8k walk run session through the hills of the barracks.
22nd - Rpm Spin Class 45 mins - This time wore a HR monitor 155 Av 176 Max. Tough!
23rd - 8k Cross country - Slow group run.
24th - 8k walk run session through the hills of the barracks again.
25th - 8k Hill and cross country session.
26th - Triathlon - Session aimed at transitions. 200m swim, 4k ride, 1.6k run x 2. 80% effort 18.40 and 20.15 for the two Tri's
27th - Relay CCT at work, just crazy games and core strength activities. Involved small amount of running inc sprints - 2k in total.
28th - Pump Class at the Gym, haven't done one of these for a few years and I think I will be paying for this tomorrow. My arms are destroyed.
Stay tuned for the next installment - A Wonderful Week!
YTD - 314.5
I have no niggles and feel great as soon as I begin my sessions. I think it is due to the amount of cross training I am doing and the more frequent shorter runs.
I haven't posted since the 11 Mar, however i am not going to go into detail and bore anyone who reads this. This is just to log what I have done for the month before I forget.
12th - Triathlon 40 mins of swimming, 8k cycle, 2.4k run, 8k cycle, 2.4k run.
13th - Southbank run a few laps of the Goodwill - Victoria Bridge run via the botanic gardens each lap. What I thought was 9.6 ended up being 11.5 k.
15th - RPM spin class 45 mins
16th - Interval Training about 3k worth with 1k jog warmup and cooldown.
18th - 8k walk run session through the hills of the barracks.
22nd - Rpm Spin Class 45 mins - This time wore a HR monitor 155 Av 176 Max. Tough!
23rd - 8k Cross country - Slow group run.
24th - 8k walk run session through the hills of the barracks again.
25th - 8k Hill and cross country session.
26th - Triathlon - Session aimed at transitions. 200m swim, 4k ride, 1.6k run x 2. 80% effort 18.40 and 20.15 for the two Tri's
27th - Relay CCT at work, just crazy games and core strength activities. Involved small amount of running inc sprints - 2k in total.
28th - Pump Class at the Gym, haven't done one of these for a few years and I think I will be paying for this tomorrow. My arms are destroyed.
Stay tuned for the next installment - A Wonderful Week!
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