Tuesday, November 30, 2004

End of November

No Run today.
At work until 7 PM. Didn't get home until 8 pm.
Very humid tonight after a 36 degree day on the Coast.
Best to save my energy for the Half on Sunday.
I will be running a 5k Cross Country on Wednesday in Centennial Park.
Hopefully get to do that one before the forecast Thunderstorm.
The race is organised by the BRAT club(Bondi Running & Tri).
Starts near the showground gates, run on grass and a bit of dirt around two of the lakes.

Did 150klms this month.
Missed the first 8days due to a birthday party and anti-biotics.
Need to get the mileage up for Canberra.

Monday, November 29, 2004

November 29th

Much cooler day than sunday.
Did a 13k run in a time of 57:40. 4min 26 second ks.
Ran into a strong north east breeze for part of the way.
The run had bitumen, grass and dirt as the surface, plus hills as well. Much easier on the legs than full road surface. Ran around the outside of Centennial Park.
Saw all the tourist sights in this run.
Randwick Racecourse, Centennial Park, Queens Park, Oxford St, and Fox Studios and I don't even have to go far from the house.
Run time is good for a crack at 90mins for the Central Coast half on a flat course.

Most likely won't run Tuesday if the expected 42 degree temp is correct.

Sunday, November 28, 2004

Sunday heat

Very hot morning.
Due to waking to watch the Wallabies beat the Poms at Twickenham I woke a bit late this morning.
Went for a short run about 9 am. Already very hot.
Only did about 7ks at 5min/k pace.
Not too fast due to the heat. I think it ended up at 35 degrees late this afternoon.
Hopefully central coast won't be this hot next week!

Saturday, November 27, 2004

Bay Run CR 5k challenge + bratclub run

Parked the car at the bottom of Lilyfield Rd Hill. Quite frankly you guys and girls need a medal if you can do that hill in a quick time. I better find a steeper one for my hill reps.
Jogged about 3ks over to the start of the challenge at 6.15.
The early start with Nic(Silverfox) and Andrew(Andrewff53).
Did the 5ks in 19:35 a PB for me, beating the old mark of 19:51.
We left a note on the ground and in the fence for Action and the crowd at 7.15.
Went to work for 5hours after the run.

2.00 p.m jogged over to Centennial Park, just near my place.
The Brat club were doing a 3x1400m eliminator race. Only 8 turned up probably due to the heat 35 degrees today.
We did the three races on handicap with a 3min recovery in between.
My watch times were 5:14, 5:27, 5:27. Very happy with that after the fast 5k this morning.
Met Tim Lindop, he was keen on doing the CR challenge but didn't want to do both.
I started on a 30second handicap, with 2 others.
We had one off 20seconds and no-one on scratch.
Charlie Low turned up and was off 1:50 handicap.
I think his times were around the 3:00 minute mark for the 1400m. Is that man quick or what.

Home now for a sleep and then watch the Wallabies beat the Poms tonight.

Friday, November 26, 2004

Friday rest day November 26th

Eating carbs for the CR 5k challenge tomorrow.
Have to visit the local Italian restaurant.

Thursday, November 25, 2004

Speed Session

Did 6x 1k speed session.
Meant to keep between 3.45 and 3.55.
Must have had too many weet bix this morning. Had a lot of pace and tried to get back to the set times but found it very hard.
Times were 3:38, 3:35, 3:42, 3:43, 3:45, 3:47.

I did these with a 90second walk/jog recovery in between.

Now need to keep doing the times between 3:45 and 3:55. So hopefully get under the 40min 10k mark at some stage.

Wednesday, November 24, 2004

November 24th

Felt sore after a long run yesterday, so took the day off running.
Nothing to report. really.

Tuesday, November 23, 2004

Long Run

Went for a long run tonight. 21.5ks around outside of Centennial Park.
Last long run before the Central Coast half on December 5th.
Felt quite good. Hard to do laps as every time I get close to my house I want to stop.
Maybe need to do longer runs where I turn a long way from the house.
Did a time of 105 minutes. Just under 5m/k mark.
Good for a training run with hills in it.

Monday, November 22, 2004

November 22nd

No time tonight. Did a 10k run around Centennial Park down to the horse entrance and back to the house.
45mins felt quite good after the race yesterday.
Need to do a long run this week as Central Coast half is less than 2 weeks away now.

Sunday, November 21, 2004


Ran the 10k today at SMC at smithfield. Time of 42:06 with a first 5k of 21:00. That's a PB for me.
Didn't have much energy to go quicker.
Did manage to repass a couple of runners in the last k who had passed me at the 6k mark.
Good to be able to hold onto runners who had passed me and then get them back before the finish. Came in 5th today.
Met heaps of Cool Runners at the start and finish of the race and out on the course. An invasion of cool runners I think.

Saturday, November 20, 2004

November 19th

Resting. Thunderstorm and rain.
And feeling sore from yesterday, and a long day at work.

Friday, November 19, 2004

Bay Run

Went down to the bay to see what the runclub was all about.
Free spirit fitness was pushing it on CR.
We did did a light jog warm up and then some running form exercises.
Highlight for me was a 3k time trial which I did in 11:48.
Start up the hill at ironcove bridge and run back towards aquatic centre and then run back. Do that 3 times for the 3ks.
Still under the 4min/k mark so happy with that.
The rotten flies for the whole session were killing me.
An hour swatting flies while trying to run I don't need.

Thursday, November 18, 2004

Randwick Hills

Found my own hill to do some hill work on, just around the corner from my house.
Did 10 sets up a hill 200m in length. I don't have to cross any streets to do this so don't have a worry about cars.
Did consistent pace of 45-50 seconds per hill.
May have to find a steeper hill or a longer one for next week.

Wednesday, November 17, 2004

Speed Session

After getting advice off Cool Running from Dan Green and MPHAZ.
Generally off Sparkies post on his interval feedback.
I have a goal of running under 40mins for a 10k. Current PB 42:12 set late September 2004.
Did 1k speed session with 90sec jog recovery in between.
Did 3:40, 3:50, 3:45, 3:50, 3:58, 3:54.
Have to get consistent in the speed for each rep.

Tuesday, November 16, 2004

November 15th

Ran 10ks around outside of Centennial Park.
Mostly grass after the hard hills from Sundays race.
Felt very sore. 47mins.

Monday, November 15, 2004

Fishers Ghost Fun Run 14/11

Ran the Fishers Ghost 10k at Cambelltown.
2 x 5klm loops. Lots of Hills. Ran 43:19 did not feel good.
21.50 first 5k 21:29 second 5k.
Won by Damon Harris.

Sunday, November 14, 2004

Saturday, November 13, 2004

November 12th

Ran 2 laps outside of Centennial Park.
14.5ks total on the course I run. Took 70mins.
Best I have felt all week. Race on Sunday may go ok now.

Friday, November 12, 2004

Heavy Thunderstorm

Heavy thunderstorm so no running tonight.

Thursday, November 11, 2004

November 10th

13ks around outside of Centennial Park in an hour.
Still have no feeling as to my speed. Last day of anti-biotics.
Can only get better.

Wednesday, November 10, 2004

First run after virus

First run for 2weeks after a bad virus.
Did 13ks in 64mins.
Felt like crap.
Had no feeling as to what speed I am running. I guess the anti-biotics I am taking at the moment don't help.