Ran over to Moore Park via Centennial Park to have a look at the course for the 8k tomorrow. Looks to be very tight going nth up Driver when they force you back onto the bike path.
A fast start looks to be the go so you don't get caught up behind a pack.
Ran tonight with it still a bit windy but the cloud was breaking up and I started to see blue sky before the sunset. Ran mostly on grass to give the legs a rest.
Ran 8.1ks in a time of 45:17. Average pace of 5:33 per klm.
See you all there. I have no time prediction for myself.
Wednesday, January 25, 2006
Tuesday, January 24, 2006
Speed Session is back
Back by popular demand. Mostly from me.
On a very windy night with light misty rain falling I attempted my first reps of any kind since late July last year. That is a long time.
I set myself for 5 x 1k Reps along my usual course. That is the bike path that starts at the corner of Darley and Alison Rds and runs along Alison Rd through to Anzac Pde. All on tar with a few tree roots to dodge in one section. But no roads to cross.
Reps were 3:58, 3:57, 3:56, 3:55, 3:55. I had a 2 minute walk recovery between each rep. Right leg took a while to warmup and felt painful for the 1st two reps and then behaved itself.
I did a 1k warmup and cool down as well.
Very happy to get these anywhere near the 4min rep. I thought the first one would turnout as about 4:30, so was very surprised by the speed.
And as for those readers that were enquiring on what "a half decent marathon time" was.
Well the PB is 3:16:32 and I would like to do at least 3:20 to get a Boston Marathon qualifier for 2007 out of the way and do a PB of course would be nice.
On a very windy night with light misty rain falling I attempted my first reps of any kind since late July last year. That is a long time.
I set myself for 5 x 1k Reps along my usual course. That is the bike path that starts at the corner of Darley and Alison Rds and runs along Alison Rd through to Anzac Pde. All on tar with a few tree roots to dodge in one section. But no roads to cross.
Reps were 3:58, 3:57, 3:56, 3:55, 3:55. I had a 2 minute walk recovery between each rep. Right leg took a while to warmup and felt painful for the 1st two reps and then behaved itself.
I did a 1k warmup and cool down as well.
Very happy to get these anywhere near the 4min rep. I thought the first one would turnout as about 4:30, so was very surprised by the speed.
And as for those readers that were enquiring on what "a half decent marathon time" was.
Well the PB is 3:16:32 and I would like to do at least 3:20 to get a Boston Marathon qualifier for 2007 out of the way and do a PB of course would be nice.
Sunday, January 22, 2006
Run 55 Minutes
Today is the last day officially of the Pfitzinger program I started 7 weeks ago. Whilst it was a return to running program it can vary in length depending on how you feel. My left leg feels like it is back to normal, which was the original one that I hurt. The right leg on the other hand some days has no pain and on other days I wonder if I will run without pain again.
Enough crap. Ran late this afternoon around Centennial Park on the grass edge up to Queens Park and then up to Oxford St. Then along Oxford St and down to Fox Studios. Along Fox Studios to Driver Ave and then I turned back as I had reached half way in the time by this stage.
The run is almost 100% on grass, dirt and sand, with some hills so is not a fast run.
Got through 10.5ks in the 55 minutes. Average pace of 5:14 per klm.
Conditions were still warm 27 degrees with a strong 15knot North Easter blowing.
Goal now is to slowly increase my distance to get me a half decent Canberra Marathon time.
First step is Aust Day 8k Fun Run on Thursday.
Enough crap. Ran late this afternoon around Centennial Park on the grass edge up to Queens Park and then up to Oxford St. Then along Oxford St and down to Fox Studios. Along Fox Studios to Driver Ave and then I turned back as I had reached half way in the time by this stage.
The run is almost 100% on grass, dirt and sand, with some hills so is not a fast run.
Got through 10.5ks in the 55 minutes. Average pace of 5:14 per klm.
Conditions were still warm 27 degrees with a strong 15knot North Easter blowing.
Goal now is to slowly increase my distance to get me a half decent Canberra Marathon time.
First step is Aust Day 8k Fun Run on Thursday.
Jack Carter Cup
Just the name of the event that my surf club held this morning.
It involves firstly a swim, a ski paddle, a run and then a board paddle.
The swim is about 1.5ks, the ski about 5ks, the run maybe 3ks and then the board paddle about 4ks.
The recognised winner is the first across the line doing it solo, but you are allowed to enter teams.
They decided to start the teams about 5 mins after the solo competitors went.
My teams swimmer still managed to come out of the water 5th overall. The ski paddler did his leg and we still had not gained much ground. Probably further back. Starting the run I had about 300m to catch the guy in 4th overall. I caught him with about 500m left of my run and then passed to our board paddler.
The board paddler chased and caught the 3rd place paddler and we ended up finishing as the 1st team and 3rd overall. The awards for us as the 1st team were fluffy toys. I'll take any trophy thanks. It was a black Panther. Cool!
It involves firstly a swim, a ski paddle, a run and then a board paddle.
The swim is about 1.5ks, the ski about 5ks, the run maybe 3ks and then the board paddle about 4ks.
The recognised winner is the first across the line doing it solo, but you are allowed to enter teams.
They decided to start the teams about 5 mins after the solo competitors went.
My teams swimmer still managed to come out of the water 5th overall. The ski paddler did his leg and we still had not gained much ground. Probably further back. Starting the run I had about 300m to catch the guy in 4th overall. I caught him with about 500m left of my run and then passed to our board paddler.
The board paddler chased and caught the 3rd place paddler and we ended up finishing as the 1st team and 3rd overall. The awards for us as the 1st team were fluffy toys. I'll take any trophy thanks. It was a black Panther. Cool!
Saturday, January 21, 2006
Rest Day again
Had to work this morning. And all I did this afternoon since it was a hot 28 degrees here was buy some new running shoes.
I have bought some racing flats. A pair of Asics Gel Magic Racers.
Will probably only use them for races up to 10ks and to do Speed Sessions in them.
Very light shoes. They are not in go fast colours which is disappointing. Predominantly white.
I have a race on the sand early tomorrow morning as part of a team. The race involves about a 2k swim, a 5k Ski paddle, a 4k(?) run and then a 4k board paddle.
I'm doing the running part of course which involves going along a sandy track first and the up over a sand hill before running back along the beach to tag the board paddler. The trophy is actually only for the people who do it solo. But the first three teams get recognition for their efforts.
We should do ok with one of the best swimmers and board paddlers in our club in the team. Not sure of the ski paddler and just me running. Plus I do have to run for 55 minutes tomorrow as well.
I have bought some racing flats. A pair of Asics Gel Magic Racers.
Will probably only use them for races up to 10ks and to do Speed Sessions in them.
Very light shoes. They are not in go fast colours which is disappointing. Predominantly white.
I have a race on the sand early tomorrow morning as part of a team. The race involves about a 2k swim, a 5k Ski paddle, a 4k(?) run and then a 4k board paddle.
I'm doing the running part of course which involves going along a sandy track first and the up over a sand hill before running back along the beach to tag the board paddler. The trophy is actually only for the people who do it solo. But the first three teams get recognition for their efforts.
We should do ok with one of the best swimmers and board paddlers in our club in the team. Not sure of the ski paddler and just me running. Plus I do have to run for 55 minutes tomorrow as well.
Friday, January 20, 2006
Run 35 Minutes Easy
Ran into Centennial Park around the grass inside the fence.
Very windy tonight. The program was to run for 35 minutes.
Ended up getting through 6.45ks in that time. Average pace of 5:25 per klm.
Didn't push very hard at all. With the surface being grass and some sand and dodging tree roots it was pretty hard to go really fast anyway.
Very windy tonight. The program was to run for 35 minutes.
Ended up getting through 6.45ks in that time. Average pace of 5:25 per klm.
Didn't push very hard at all. With the surface being grass and some sand and dodging tree roots it was pretty hard to go really fast anyway.
Thursday, January 19, 2006
Rest Day
Made today the rest day instead of Friday.
Going out to watch the National Series Track meet at Homebush tonight.
Plenty of Striders and CR's running. The main title of the night is the NSW 5000m.
My guess is Scott Westcott and Kerryn McCann to win each title.
Going out to watch the National Series Track meet at Homebush tonight.
Plenty of Striders and CR's running. The main title of the night is the NSW 5000m.
My guess is Scott Westcott and Kerryn McCann to win each title.
Wednesday, January 18, 2006
Tempo Run
Around Centennial Park again. Just beating a shower that started to fall as I finished.
The program was to do a 15 minute warmup first. Managed to get through 2.8ks in the 15 minutes. Average pace of 5:21 per klm.
I then had to do 20 minutes @ 15klm pace. Tried to run it at 4 min per klm pace.
Got through 4.8ks in the 20 minutes. Average pace of 4:10 per klm.
Almost made the goal pace. The strong southerly wind this afternoon didn't help trying to run the pace.
The program was to do a 15 minute warmup first. Managed to get through 2.8ks in the 15 minutes. Average pace of 5:21 per klm.
I then had to do 20 minutes @ 15klm pace. Tried to run it at 4 min per klm pace.
Got through 4.8ks in the 20 minutes. Average pace of 4:10 per klm.
Almost made the goal pace. The strong southerly wind this afternoon didn't help trying to run the pace.
Tuesday, January 17, 2006
Run 35 mins
Horrie asked me today what time I might be capable of on Australia Day. Today I might have answered him.
I ran into Centennial Park tonight in some really oppressive humidity. The showers with the Southerly had not arrived as yet. Saw Vat_Man and Mohammad doing their training with Long Arms group.
The program was to run for 35 minutes and it would be safe to say the last 10 minutes was really a struggle. I managed to get through exactly 8ks in the time allowed. Average pace of 4:22 per klm.
On Australia Day I am sure I will run quicker for the 8k but am unsure how much I can push in 9 days.
I ran into Centennial Park tonight in some really oppressive humidity. The showers with the Southerly had not arrived as yet. Saw Vat_Man and Mohammad doing their training with Long Arms group.
The program was to run for 35 minutes and it would be safe to say the last 10 minutes was really a struggle. I managed to get through exactly 8ks in the time allowed. Average pace of 4:22 per klm.
On Australia Day I am sure I will run quicker for the 8k but am unsure how much I can push in 9 days.
Monday, January 16, 2006
Sunday, January 15, 2006
Sunburnt and Drunk
Well not exactly drunk but definitely sunburnt after a morning/afternoon of races,BBQ and beers at my surf club. We do save people honest!
Watched a bit of cricket when I got back from the club and then headed out for a run.
A light misty rain was falling which kept me nice and cool although still sunburnt.
Ran into Centennial Park and around the inside fence on the grass up to Oxford St and then along to Moore Park rd and then down to Fox Studios and back again.
The program was to run for 50 minutes. Got through 9.5ks in that time. Average pace of 5:15 per klm. Just did an easy pace on the grass without any leg hassles.
Watched a bit of cricket when I got back from the club and then headed out for a run.
A light misty rain was falling which kept me nice and cool although still sunburnt.
Ran into Centennial Park and around the inside fence on the grass up to Oxford St and then along to Moore Park rd and then down to Fox Studios and back again.
The program was to run for 50 minutes. Got through 9.5ks in that time. Average pace of 5:15 per klm. Just did an easy pace on the grass without any leg hassles.
Saturday, January 14, 2006
Easy Run-30 Minutes
A late run into Centennial Park tonight. High humidity and a strong breeze were not ideal conditions. Decided to run around the grass for all of this run. Basically just taking it easy and having a jog.
The program was for 30 minutes. Managed to get through 5.52klms in that time. I said I took it easy. Average pace of 5:26 per klm.
Tomorrow is 50 minutes. Plus I have my surf clubs Special Events/Club Photo/BBQ and beers day. Always very ugly at the end, especially when the boat races start.
The program was for 30 minutes. Managed to get through 5.52klms in that time. I said I took it easy. Average pace of 5:26 per klm.
Tomorrow is 50 minutes. Plus I have my surf clubs Special Events/Club Photo/BBQ and beers day. Always very ugly at the end, especially when the boat races start.
Friday, January 13, 2006
Run 40mins + 6x100m Strideouts
24 degrees and 75% humidity greeted me when I started this session.
Ran into Centennial Park and ran around the tar running track. Not many people in the park tonight, plus the usual crowd headed for Moonlight Cinema.
Ran 8.72klms in the 40 minutes. Right leg hurt a bit tonight, but not too much.
Finished up close to Mackay Oval the Sydney High School's sports ground. Looked for the magic marks on the fence left by a certain CR Long Arms.
Ran the 2 of the 100 metre strideouts per lap with a 100 metre float between each one. The oval is about 425m just inside the fence.
Finished up with a cool down jog home of about 1k but didn't time it.
Ran into Centennial Park and ran around the tar running track. Not many people in the park tonight, plus the usual crowd headed for Moonlight Cinema.
Ran 8.72klms in the 40 minutes. Right leg hurt a bit tonight, but not too much.
Finished up close to Mackay Oval the Sydney High School's sports ground. Looked for the magic marks on the fence left by a certain CR Long Arms.
Ran the 2 of the 100 metre strideouts per lap with a 100 metre float between each one. The oval is about 425m just inside the fence.
Finished up with a cool down jog home of about 1k but didn't time it.
Thursday, January 12, 2006
Bike 11ks
Back to the gym again. Very crowded in the gym tonight. Maybe because I was there about 6:30pm instead of the usual 7.
Set the bike on the random hills setting again. Hard work on my thighs tonight up the hills.
Managed to make it through 11.15ks in the 22 minutes. Average heart rate of 138BPM with a max of 162BPM. Nearly fell off the bike when I finished and had trouble walking for a while my arse hurt so much. Now I know why the bike riders wear padded shorts. Ouch!
The pool was too crowded as well so just skipped that bit and went home.
Set the bike on the random hills setting again. Hard work on my thighs tonight up the hills.
Managed to make it through 11.15ks in the 22 minutes. Average heart rate of 138BPM with a max of 162BPM. Nearly fell off the bike when I finished and had trouble walking for a while my arse hurt so much. Now I know why the bike riders wear padded shorts. Ouch!
The pool was too crowded as well so just skipped that bit and went home.
Wednesday, January 11, 2006
Run 45 Minutes
A very, very humid night of 26 degrees when I started and 80% humidity plus a really strong 20knot southerly blowing.
Ran into Centennial Park with a darkening cloud and rain beginning to fall.
The program tonight was for 45 minutes. Due to crap conditions, mostly from the wind I only got through 9.8klms. I was hoping at least to get to 10ks.
In the last 10 minutes I was absolutely drenched by the rain. Quite hard to run in when it became really heavy.
Anyway back to the gym/pool tomorrow.
Ran into Centennial Park with a darkening cloud and rain beginning to fall.
The program tonight was for 45 minutes. Due to crap conditions, mostly from the wind I only got through 9.8klms. I was hoping at least to get to 10ks.
In the last 10 minutes I was absolutely drenched by the rain. Quite hard to run in when it became really heavy.
Anyway back to the gym/pool tomorrow.
Tuesday, January 10, 2006
New York Marathon Champ
Well it is not everyday you meet the New York Marathon Champ.
While doing my training tonight I met Todd Philpott the reining New York Marathon Handcycle champion. He is hoping to do Boston, Chicago and New York this year and Beijing in 2008.
The program tonight was 30 minutes and I was greeted with a very warm and humid night with a 20-30k North Easterly wind. Crap conditions to run in.
I managed to get through 6.74 klms in the 30 minutes scheduled. Average pace of 4:27 per klm.
Felt pretty comfortable even with the bad conditions.
Edit: Forgot to mention. I had just stopped for a drink while running around the road track in Centennial Park and Todd had just finished his session I think. So I just walked over and said Hello. Nice bloke. I have seen him a lot in the last couple of years but he was always rolling around the road when I saw him.
While doing my training tonight I met Todd Philpott the reining New York Marathon Handcycle champion. He is hoping to do Boston, Chicago and New York this year and Beijing in 2008.
The program tonight was 30 minutes and I was greeted with a very warm and humid night with a 20-30k North Easterly wind. Crap conditions to run in.
I managed to get through 6.74 klms in the 30 minutes scheduled. Average pace of 4:27 per klm.
Felt pretty comfortable even with the bad conditions.
Edit: Forgot to mention. I had just stopped for a drink while running around the road track in Centennial Park and Todd had just finished his session I think. So I just walked over and said Hello. Nice bloke. I have seen him a lot in the last couple of years but he was always rolling around the road when I saw him.
Monday, January 09, 2006
Tempo Run
A very humid (71%) 26 degrees tonight greeted me as I started.
The program was to do a 15 minute warmup and then run 15 minutes @ 15klm race pace.
No word of how fast the warmup was to be or how quick my race pace now is after injury.
Ran 2.72ks in the 15 minutes of the warmup. Average pace of 5:30 per klm.
I then tried to run the 15 minutes at 4 minute per k pace. Didn't quite get there. Got through 3.54klms in the 15 minutes. Average pace of 4:14 per klm.
I then did a 10 minute cool down jog covering 1.7ks in that time.
The legs liked travelling much better at this pace than they did doing those 100m strideouts last week. That's good just have to get the lungs to agree.
The program was to do a 15 minute warmup and then run 15 minutes @ 15klm race pace.
No word of how fast the warmup was to be or how quick my race pace now is after injury.
Ran 2.72ks in the 15 minutes of the warmup. Average pace of 5:30 per klm.
I then tried to run the 15 minutes at 4 minute per k pace. Didn't quite get there. Got through 3.54klms in the 15 minutes. Average pace of 4:14 per klm.
I then did a 10 minute cool down jog covering 1.7ks in that time.
The legs liked travelling much better at this pace than they did doing those 100m strideouts last week. That's good just have to get the lungs to agree.
Sunday, January 08, 2006
2k Roughwater Swim North Bondi
The forecast showers this morning did not eventuate so it was on with the suntan cream on face and shoulders for this swim.
Apparently there was to be about 600 starters. Did not look like it to me. They started us off in wave starts of each age group with a 3 minute gap in between.
The swim starts at Nth Bondi right next to the rocks and uses fully the rip as you go straight on it about 350m to the first buoy. Losing my goggles in the way. I'm sure they are near the rocks somewhere. Made for a fast start as the tide was dead low and I was able to run quick across the sand bank.
After that it was a big 2m swell as we rode the waves down to a buoy about half way and then out to a buoy off Ben Buckler fighting bluebottles on the way. We then turned towards the Icebergs club fighting the cross swell and then turned back North to swim the last 600m back into the swell which was great fun.
We then turned for the beach and I was able to catch a wave in.
Time was nothing to write home about as I really need practice. Safe to say that I didn't trouble the scorers.
A good morning swim the water was fantastic and the money goes to the surf club so I'm happy.
Edit: Apparently there were 30 people pulled from the water on Sunday at Bondi due to bad rips. They should have been out the back where I was swimming. They don't call it the Roughwater swim for fun.
Apparently there was to be about 600 starters. Did not look like it to me. They started us off in wave starts of each age group with a 3 minute gap in between.
The swim starts at Nth Bondi right next to the rocks and uses fully the rip as you go straight on it about 350m to the first buoy. Losing my goggles in the way. I'm sure they are near the rocks somewhere. Made for a fast start as the tide was dead low and I was able to run quick across the sand bank.
After that it was a big 2m swell as we rode the waves down to a buoy about half way and then out to a buoy off Ben Buckler fighting bluebottles on the way. We then turned towards the Icebergs club fighting the cross swell and then turned back North to swim the last 600m back into the swell which was great fun.
We then turned for the beach and I was able to catch a wave in.
Time was nothing to write home about as I really need practice. Safe to say that I didn't trouble the scorers.
A good morning swim the water was fantastic and the money goes to the surf club so I'm happy.
Edit: Apparently there were 30 people pulled from the water on Sunday at Bondi due to bad rips. They should have been out the back where I was swimming. They don't call it the Roughwater swim for fun.
Saturday, January 07, 2006
Run 40 minutes
A late afternoon run in windy and humid conditions.
I ran around the outside fence of Centennial Park on the grass.
Had a sun shower during the run which only lasted a couple of minutes. Quite refreshing but then very humid straight after.
Ran 7.92ks in the 40 minutes of the program. Pretty slow run due to running on the grass and having to avoid tree roots etc around the park.
Roughwater 2k Ocean Swim tomorrow at Nth Bondi. Should be fun.
I ran around the outside fence of Centennial Park on the grass.
Had a sun shower during the run which only lasted a couple of minutes. Quite refreshing but then very humid straight after.
Ran 7.92ks in the 40 minutes of the program. Pretty slow run due to running on the grass and having to avoid tree roots etc around the park.
Roughwater 2k Ocean Swim tomorrow at Nth Bondi. Should be fun.
Friday, January 06, 2006
Run 30 mins
A wild and Woolly night greeted me in Centennial Park. Between thoughts of a cold southerly rain or a warm northerly thunderstorm I headed out for a run.
Lots of niggles in the legs tonight, especially the right thigh and shin. Didn't last too long just slowed me down during the run.
Ran 6.13 ks in the 30 minutes of the program. Not worried about speed at the moment, just about getting some sort of base back for Canberra Marathon.
Lots of niggles in the legs tonight, especially the right thigh and shin. Didn't last too long just slowed me down during the run.
Ran 6.13 ks in the 30 minutes of the program. Not worried about speed at the moment, just about getting some sort of base back for Canberra Marathon.
Thursday, January 05, 2006
Run 30 mins + 6x100m Strideouts
A fantastic night to run. A very empty Centennial Park with the bats coming home and water all around, and the occasional runner passing by and a light drizzle falling. Sensational!
Ran 6.21ks in the 30 minutes. Felt very easy moving tonight.
Forgot to read up on what a 'Strideout' was supposed to be. So basically sprinted for 100m and then stopped.
I got through the 6x100m in 2:00. Which I guess means average of 20 seconds per 100m.
Must read up on what you are to do when doing them.
Legs felt a bit sore after doing the Strideouts but are ok now.
Ran 6.21ks in the 30 minutes. Felt very easy moving tonight.
Forgot to read up on what a 'Strideout' was supposed to be. So basically sprinted for 100m and then stopped.
I got through the 6x100m in 2:00. Which I guess means average of 20 seconds per 100m.
Must read up on what you are to do when doing them.
Legs felt a bit sore after doing the Strideouts but are ok now.
Wednesday, January 04, 2006
2006 Goals
The purpose toward which an endeavour is directed; an objective.
Hard to work out what I wanted for 2006 as the second half of 2005 knocked me about with the two stress fractures.
It really meant I had to decide if I wanted to have a crack at Canberra Marathon as a time goal or lower my sights and finish with a time that I would be happy with.
Can't hide now since I have a blog so it is all out there anyway.
These are in no particular order or preference just goals.
1. Sub 3hr Marathon at Canberra if not just PB it which would be under 3:16:32 and qualify for Boston Marathon(under 3:20 for age at start 2007).
2. Sub 4min per k Marathon at the Gold Coast.
3. Sub 4 min per k Half Marathon (current PB of 87:16).
4. Sub 38 min 10k. (current PB of 39:11).
5. Sub 18 min 5k (current PB of 19:03).
6. Win one of my Surf Clubs trophies. March 5th is deadline.
7. Yet again Sub 55 min City to Surf.
8. Fitzroy Falls Marathon on the road to the Dark side that is Six Foot 2007 and that has it's own blog. http://sixfoottrack.blogspot.com
9. Run Cross Country for the Striders during winter. I'm assured more slow old buggers are needed. haha.
10. Run for fun because there is nothing else.
I would say most of these goals are achieveable. The 4min/k Marathon is definitely the hardest but you need at least one goal that is way out there.
Hard to work out what I wanted for 2006 as the second half of 2005 knocked me about with the two stress fractures.
It really meant I had to decide if I wanted to have a crack at Canberra Marathon as a time goal or lower my sights and finish with a time that I would be happy with.
Can't hide now since I have a blog so it is all out there anyway.
These are in no particular order or preference just goals.
1. Sub 3hr Marathon at Canberra if not just PB it which would be under 3:16:32 and qualify for Boston Marathon(under 3:20 for age at start 2007).
2. Sub 4min per k Marathon at the Gold Coast.
3. Sub 4 min per k Half Marathon (current PB of 87:16).
4. Sub 38 min 10k. (current PB of 39:11).
5. Sub 18 min 5k (current PB of 19:03).
6. Win one of my Surf Clubs trophies. March 5th is deadline.
7. Yet again Sub 55 min City to Surf.
8. Fitzroy Falls Marathon on the road to the Dark side that is Six Foot 2007 and that has it's own blog. http://sixfoottrack.blogspot.com
9. Run Cross Country for the Striders during winter. I'm assured more slow old buggers are needed. haha.
10. Run for fun because there is nothing else.
I would say most of these goals are achieveable. The 4min/k Marathon is definitely the hardest but you need at least one goal that is way out there.
Rest Day
Couldn't get into the car park at the SCG so just decided to forget the gym and have a day off.
Tuesday, January 03, 2006
Run 35 mins
A humid and windy day greeted me as I started this session.
Ran into Centennial Park and I must say the talent was quite good tonight.
Ran past Vat and Bright Shoes doing sessions with Sean Williams squad.
Got through 7.13ks in the 35 minutes. Tried to push this session a bit faster than the 5 mins per klm. Seemed to work ok, didn't trouble me too much to go faster.
Stay tuned as program changes a fair bit on Thursday.
I get to run three days in a row starting Thursday. Woohoo.
And for punishment on my non-running day I will try and do the 2k Roughwater Swim at Bondi on Sunday. Hopefully the swell will go down from the current 3.0m levels.
Ran into Centennial Park and I must say the talent was quite good tonight.
Ran past Vat and Bright Shoes doing sessions with Sean Williams squad.
Got through 7.13ks in the 35 minutes. Tried to push this session a bit faster than the 5 mins per klm. Seemed to work ok, didn't trouble me too much to go faster.
Stay tuned as program changes a fair bit on Thursday.
I get to run three days in a row starting Thursday. Woohoo.
And for punishment on my non-running day I will try and do the 2k Roughwater Swim at Bondi on Sunday. Hopefully the swell will go down from the current 3.0m levels.
Monday, January 02, 2006
Run 30 mins
The program was to run for 30 minutes.
Did this after getting back from my surf club and having a lunch of beers and a barbie.
Ran into Centennial Park this afternoon. Very humid and about 23 degrees.
Got through exactly 6ks in the 30 minutes. So much for good pacing.
Did this after getting back from my surf club and having a lunch of beers and a barbie.
Ran into Centennial Park this afternoon. Very humid and about 23 degrees.
Got through exactly 6ks in the 30 minutes. So much for good pacing.
Surf Club Swim and Run
Decidely different conditions from Sunday. A pretty big swell coming onto the beach made for a very choppy swim. Swim was not too long in wet humid conditions. Still need a lot of practice or is just that I'm trying to get a better handicap?
As the tide was high and the swell big the hard sand conditions from Sunday had changed a faie bit as the waves were constantly washing over our feet as we ran to Black Rock and back.
After my win yesterday I had been given a bigger handicap so was now off 60 seconds with my nearest rival in the comp off 65 seconds.
A couple were off a dubious scratch handicap which gave me no hope of catching them. In the end I did get third with the two off scratch getting 1st and 2nd. My rival came in 4th which means after the weekend I am now 3 points ahead in the run after 8 rounds and only four rounds to go for the season. Timed the run as 2:49. Which was pretty fast with the soft wet sand we had today.
Next race is Australia Day which will mean a run in the OZ Day fun run and then up to my surf club straight after.
BBQ was on afterwards which I had to buy beers for as I won yesterday. BBQ and beers and a surf movie tonight. It's all good mate!
As the tide was high and the swell big the hard sand conditions from Sunday had changed a faie bit as the waves were constantly washing over our feet as we ran to Black Rock and back.
After my win yesterday I had been given a bigger handicap so was now off 60 seconds with my nearest rival in the comp off 65 seconds.
A couple were off a dubious scratch handicap which gave me no hope of catching them. In the end I did get third with the two off scratch getting 1st and 2nd. My rival came in 4th which means after the weekend I am now 3 points ahead in the run after 8 rounds and only four rounds to go for the season. Timed the run as 2:49. Which was pretty fast with the soft wet sand we had today.
Next race is Australia Day which will mean a run in the OZ Day fun run and then up to my surf club straight after.
BBQ was on afterwards which I had to buy beers for as I won yesterday. BBQ and beers and a surf movie tonight. It's all good mate!
Sunday, January 01, 2006
A New Year and a Win
Small crowd in my surf club events this morning. Must be the hangovers?
The swell was quite good enabling a fast swim out the rip around the Buoys and then back in catching waves to the beach. Just cruised around the swim slowly.
The sand was that hot my feet were burning if I walked too slow. The grass and road were not much better.
Found during the week that I was even on points with my closest challenger in the run.
Was given an extra 5 seconds on my handicap to move me out to 50 after my 2nd last week. My rival who was third was given 5 more so he started off 65 seconds.
Small field today which I had caught most of by the rurnaround at Black Rock.
I reeled in the last one after about 50metres after the turn and then tried to keep myself in front. Timed it as 2:45. My quickest yet.
I did manage another win and my closest rival came 3rd so I am now ahead by 2 points.
From the five rounds I have competed in I have 3 wins and 2 seconds.
Beer buying was delayed until tomorrow due to the smaller crowd of competitors.
Another race tomorrow so I will try to go back to back.
Great way to start the year with a win. Gotta love it.
The swell was quite good enabling a fast swim out the rip around the Buoys and then back in catching waves to the beach. Just cruised around the swim slowly.
The sand was that hot my feet were burning if I walked too slow. The grass and road were not much better.
Found during the week that I was even on points with my closest challenger in the run.
Was given an extra 5 seconds on my handicap to move me out to 50 after my 2nd last week. My rival who was third was given 5 more so he started off 65 seconds.
Small field today which I had caught most of by the rurnaround at Black Rock.
I reeled in the last one after about 50metres after the turn and then tried to keep myself in front. Timed it as 2:45. My quickest yet.
I did manage another win and my closest rival came 3rd so I am now ahead by 2 points.
From the five rounds I have competed in I have 3 wins and 2 seconds.
Beer buying was delayed until tomorrow due to the smaller crowd of competitors.
Another race tomorrow so I will try to go back to back.
Great way to start the year with a win. Gotta love it.
Saturday, December 31, 2005
2005 End of Year Review
Injuries:
A back injury on January 2nd was not a good way to start, losing ten days training in the process.
An Achillies injury in late February while in Melbourne left my right foot pretty tender for a week.
Hurt the top of my left foot whilst doing Canberra Marathon in April which took me a month to get rid of.
Then in late July the big one floored me until now. Stress fractures in both lower legs. Missed C2S which really killed me. It was one of my main goals for the year.
Goals for 2005 were:
5k 18:30- did 19:03 at my only attempt at a 5k for the year down from 19:18.
10k 38:30- got the PB down to 39:11 in July from start of 40:41.
Half Marathon Sub 85mins- Ran 87:16 in June at Kembla half. PB at the start of the year was 91:09.
C2S Sub 55min-DNS Injured
Canberra Marathon 3:30:00- Ran 3:16:32 so very happy with that. First Marathon.
Now to 2006 on another post.
A back injury on January 2nd was not a good way to start, losing ten days training in the process.
An Achillies injury in late February while in Melbourne left my right foot pretty tender for a week.
Hurt the top of my left foot whilst doing Canberra Marathon in April which took me a month to get rid of.
Then in late July the big one floored me until now. Stress fractures in both lower legs. Missed C2S which really killed me. It was one of my main goals for the year.
Goals for 2005 were:
5k 18:30- did 19:03 at my only attempt at a 5k for the year down from 19:18.
10k 38:30- got the PB down to 39:11 in July from start of 40:41.
Half Marathon Sub 85mins- Ran 87:16 in June at Kembla half. PB at the start of the year was 91:09.
C2S Sub 55min-DNS Injured
Canberra Marathon 3:30:00- Ran 3:16:32 so very happy with that. First Marathon.
Now to 2006 on another post.
Run 35 mins-Late Afternoon Run
After doing some work today for end of month I finally got out for a run at 6:00pm.
It was still 27 degrees and 77% humidity and the afternoon seabreeze was really strong.
I ran into Centennial Park again and ran around the track. Not many people out as it is New Years Eve. Got through 7.05 klms in the 35 minutes.
Felt ok even with the crappy conditions. It's a happy new year and a better 2006 for running at least.
And tomorrow is a day off running so I'll be heading up the coast to my Surf Club to do some events in the water. Yeehah.
It was still 27 degrees and 77% humidity and the afternoon seabreeze was really strong.
I ran into Centennial Park again and ran around the track. Not many people out as it is New Years Eve. Got through 7.05 klms in the 35 minutes.
Felt ok even with the crappy conditions. It's a happy new year and a better 2006 for running at least.
And tomorrow is a day off running so I'll be heading up the coast to my Surf Club to do some events in the water. Yeehah.
Friday, December 30, 2005
Run 25 mins
Started at 7:00pm with a temp of 25 degrees and 83% humidity.
Ran into Centennial Park and ran around the running track.
Very humid, very wet clothes. Within 500m the sweat was pouring off me.
Got through 4.8klms in the 25 minutes. Much better pace than Wednesday.
Just want to keep the runs easy and do all the sessions as the program states.
Ran into Centennial Park and ran around the running track.
Very humid, very wet clothes. Within 500m the sweat was pouring off me.
Got through 4.8klms in the 25 minutes. Much better pace than Wednesday.
Just want to keep the runs easy and do all the sessions as the program states.
Thursday, December 29, 2005
Bike 10ks
The gym was shutting early today. 7pm so had to get over there quick after work to do this session.
Put the bike on the hills setting. Managed to get through 10.5ks in the 22 minutes.
Had no energy in the legs at all. Heart rate average was 142BPM with a max of 169BPM.
Back to running tomorrow.
Put the bike on the hills setting. Managed to get through 10.5ks in the 22 minutes.
Had no energy in the legs at all. Heart rate average was 142BPM with a max of 169BPM.
Back to running tomorrow.
Wednesday, December 28, 2005
Run 30 mins
First time on the program for running two days in a row. Finally I'm getting somewhere.
Into Centennial Park again with a very humid 25 degrees tonight.
Managed to get through 6.23klms in the 30 minutes.
I feel I may have run it a bit quick. Will have to slow it down so I don't hurt myself again.
Legs felt ok during the run. Due to the humidity and the pace I was pushing I did feel out of breath.
I think I'm a long way off beating Horrie at SMC next month unless he does the 5klm.
Into Centennial Park again with a very humid 25 degrees tonight.
Managed to get through 6.23klms in the 30 minutes.
I feel I may have run it a bit quick. Will have to slow it down so I don't hurt myself again.
Legs felt ok during the run. Due to the humidity and the pace I was pushing I did feel out of breath.
I think I'm a long way off beating Horrie at SMC next month unless he does the 5klm.
Tuesday, December 27, 2005
Run 25Mins
The program today was Run 25 Minutes.
Set out at 6:30pm and ran into Centennial Park. Temp was 25 degrees with 78% humidity and windy with the North East seabreeze blowing.
No wonder I felt like I was running in a swimming pool.
Got through 4.81ks in the 25 minutes. Legs felt ok but pretty slow after a heavy night on the grog. Probably ran past Vat_Man and Mohammad doing 400's with Sean Williams but they were on the other side of the oval.
Set out at 6:30pm and ran into Centennial Park. Temp was 25 degrees with 78% humidity and windy with the North East seabreeze blowing.
No wonder I felt like I was running in a swimming pool.
Got through 4.81ks in the 25 minutes. Legs felt ok but pretty slow after a heavy night on the grog. Probably ran past Vat_Man and Mohammad doing 400's with Sean Williams but they were on the other side of the oval.
Surf Club Swim and Run
With a dirty hangover from our Boxing Night party still ringing in my head I plunged into the surf for a welcome swim. There was a race on but I was in no condition to be swimming that fast.
Waited for the two other races to be finished and then the run came up.
After winning the last Round my handicap increased from 35 seconds to 45 seconds. My closest rival in the comp was still off 60 second handicap.
Legs felt very heavy as they would after a big night of beers and Rums and Loud music and 5 hours sleep. Tried to catch the front runner by half way but he had about 50 metres on me which I managed to whittle down to 5 metres by the finish. Timed it as 2:56 for the distance.
My closest competitor in the points finished one place behind me so I think that now makes us even after 6 rounds. Next race is January 1st and 2nd. Should be interesting.
Waited for the two other races to be finished and then the run came up.
After winning the last Round my handicap increased from 35 seconds to 45 seconds. My closest rival in the comp was still off 60 second handicap.
Legs felt very heavy as they would after a big night of beers and Rums and Loud music and 5 hours sleep. Tried to catch the front runner by half way but he had about 50 metres on me which I managed to whittle down to 5 metres by the finish. Timed it as 2:56 for the distance.
My closest competitor in the points finished one place behind me so I think that now makes us even after 6 rounds. Next race is January 1st and 2nd. Should be interesting.
Sunday, December 25, 2005
Santa's Naughty or Nice List
Superflake
Nice, but has been naughty at times. Neatness and politeness have been very good over the last two weeks. Shows proper respect for others. Shares well, but could always be better. With a little more effort could be near top of "nice" list.
Nice, but has been naughty at times. Neatness and politeness have been very good over the last two weeks. Shows proper respect for others. Shares well, but could always be better. With a little more effort could be near top of "nice" list.
Christmas Day around the Bay
Met up with a dozen cool runners doing laps of the Bay Run at Drumoyne.
I started on the 'last lap' at 6:15 am and jogged around it easy on the concrete and tar.
I was supposed to do 30 mins today but ended up doing 36 mins to finish a lap of the bay which came out as 6.82klms for me.
Then had a champagne breakfast with chocolate provided by Aunty K and Truckie.
Great way to start the day.
Merry Christmas everyone hope Santa gets you something good.
I started on the 'last lap' at 6:15 am and jogged around it easy on the concrete and tar.
I was supposed to do 30 mins today but ended up doing 36 mins to finish a lap of the bay which came out as 6.82klms for me.
Then had a champagne breakfast with chocolate provided by Aunty K and Truckie.
Great way to start the day.
Merry Christmas everyone hope Santa gets you something good.
Saturday, December 24, 2005
Row 2000m + Bike 10ks
Late morning headed off to the gym to do some exercise.
Gym was closing at 2 pm. Every man and his rugrat was in the pool so had no chance of a swim.
Started off on the rowing machine and did 2000m in a time of 8:02. Still trying to get this under 8 minutes.
Bike on the hills setting. I had no power in the legs at all today.
Got through 10.6 ks in the 22 minutes. Very slack. Average heart rate of 147BPM with a max of 171BPM.
Glad that the gym was air-conditioned as a 37 degree outside temp was not a place to be running in.
Gym was closing at 2 pm. Every man and his rugrat was in the pool so had no chance of a swim.
Started off on the rowing machine and did 2000m in a time of 8:02. Still trying to get this under 8 minutes.
Bike on the hills setting. I had no power in the legs at all today.
Got through 10.6 ks in the 22 minutes. Very slack. Average heart rate of 147BPM with a max of 171BPM.
Glad that the gym was air-conditioned as a 37 degree outside temp was not a place to be running in.
Thursday, December 22, 2005
Bike 11ks
Legs were very tired tonight. Almost felt like not doing this session at all.
Bike on the hills setting again. Got through 11.03ks in the 22 minutes of the program.
Average heart rate of 144BPM with a max of 171BPM.
That's it I've got nothing else. Can't wait for a beer tomorrow with a few Cool Runners.
Bike on the hills setting again. Got through 11.03ks in the 22 minutes of the program.
Average heart rate of 144BPM with a max of 171BPM.
That's it I've got nothing else. Can't wait for a beer tomorrow with a few Cool Runners.
Wednesday, December 21, 2005
Run 20mins, Walk 2mins.
Back into Centennial Park. 28 degrees and a strong 10 knot northerly wind blowing.
Tough conditions to run in.
The program was Run 20 Minutes, Walk 2 Minutes, and then Run 10 Minutes to finish.
The wind and heat was really causing me to lose my stride tonight. Managed to get through 6.28klms in the 32 minutes of the program.
Into the gym tomorrow where it maybe a tad cooler.
Received the Canberra Marathon application in the mail today. I'll post it tomorrow. Can't miss the 30th anniversary run.
Tough conditions to run in.
The program was Run 20 Minutes, Walk 2 Minutes, and then Run 10 Minutes to finish.
The wind and heat was really causing me to lose my stride tonight. Managed to get through 6.28klms in the 32 minutes of the program.
Into the gym tomorrow where it maybe a tad cooler.
Received the Canberra Marathon application in the mail today. I'll post it tomorrow. Can't miss the 30th anniversary run.
Tuesday, December 20, 2005
Bike 11ks
Into the gym again and I'm getting bored, bored, bored.......
Set the bike on the hills setting but the computer only gave me two large hills for the 22 minutes. That meant having to push really hard on the flat sections and up the bikes setting to 13 out of 20 up the hills.
Did get through 11.25ks in the 22 minutes. Average heart rate was 147BPM with a Max heart rate of 173BPM.
No swimming tonight just did not feel like it.
Set the bike on the hills setting but the computer only gave me two large hills for the 22 minutes. That meant having to push really hard on the flat sections and up the bikes setting to 13 out of 20 up the hills.
Did get through 11.25ks in the 22 minutes. Average heart rate was 147BPM with a Max heart rate of 173BPM.
No swimming tonight just did not feel like it.
Monday, December 19, 2005
Run 15mins, Walk 2mins, etc..
Into Centennial Park again. Some nice talent in there today.
Program tonight was Run 15 minutes, Walk 2 minutes, and then Run 15 minutes to finish.
Was feeling very hard at the end of the 2nd 15 mins to keep going.
I thought I hadn't lost much fitness, but maybe I have.
Got through 6.36ks in the 32 minutes of the session. Still enjoying having the walk break in the middle although today's was pretty short.
Off to the gym and pool tomorrow. Need that dodgy swimming stroke.
Program tonight was Run 15 minutes, Walk 2 minutes, and then Run 15 minutes to finish.
Was feeling very hard at the end of the 2nd 15 mins to keep going.
I thought I hadn't lost much fitness, but maybe I have.
Got through 6.36ks in the 32 minutes of the session. Still enjoying having the walk break in the middle although today's was pretty short.
Off to the gym and pool tomorrow. Need that dodgy swimming stroke.
Sunday, December 18, 2005
Surf Club Race with a win thrown in
Have not done a surf club race since round 2 of our comp. Today was round5.
Turned up to discover it was a lake instead of a surf. Dead flat and a high tide so a long swim without the benefit of being able to surf a wave in.
Oh well swim was better than last time, about 150 metres out, 100metres across the buoys and then 150metres back in. Swam ok but still need a lot of work on the swimming.
After one win and a 2nd from two races in the run I discovered today my handicap was 35 seconds. One of my rivals won a race when I wasn't there so his was 60 seconds.
I went out hard and had cleaned up all but one of the field by the time I got to the turnaround which is a big black rock.
Hard work coming back knowing I may get passed spurred me to run faster back. Beat 2nd place by about 20 seconds. And my closest rival was 3rd so I get more points.
We had a high tide again so we had to run on soft wet sand which is hard work.
I think my handicap will be huge next round.
Beers and a bbq on the back lawn of the club, with me being one of the winners of a race today as the free beer man. My civic duty.
I timed the race and ran it in 3:06. So a 35 second handicap was pretty heavy although better than 60 seconds.
Next race is December 27th after Boxing Day Party. A hangover maybe my fuel that day.
Turned up to discover it was a lake instead of a surf. Dead flat and a high tide so a long swim without the benefit of being able to surf a wave in.
Oh well swim was better than last time, about 150 metres out, 100metres across the buoys and then 150metres back in. Swam ok but still need a lot of work on the swimming.
After one win and a 2nd from two races in the run I discovered today my handicap was 35 seconds. One of my rivals won a race when I wasn't there so his was 60 seconds.
I went out hard and had cleaned up all but one of the field by the time I got to the turnaround which is a big black rock.
Hard work coming back knowing I may get passed spurred me to run faster back. Beat 2nd place by about 20 seconds. And my closest rival was 3rd so I get more points.
We had a high tide again so we had to run on soft wet sand which is hard work.
I think my handicap will be huge next round.
Beers and a bbq on the back lawn of the club, with me being one of the winners of a race today as the free beer man. My civic duty.
I timed the race and ran it in 3:06. So a 35 second handicap was pretty heavy although better than 60 seconds.
Next race is December 27th after Boxing Day Party. A hangover maybe my fuel that day.
Saturday, December 17, 2005
Run 12mins, Walk 2mins, etc..
Ran into Centennial Park tonight. Still hot and humid at 6 pm. Temp was 28 degrees.
Managed to avoid the drunks coming out of the racecourse to run around the running track.
The program was Run 12 mins, Walk 2 mins, Run 12 mins, Walk 2 mins, and then run 10 mins to finish.
Got through 7.02 klms in the total 38 minutes. Longest session so far on the road. Broke in some new running shoes tonight.
Surf Club races tomorrow. Looking to win the short run again.
Managed to avoid the drunks coming out of the racecourse to run around the running track.
The program was Run 12 mins, Walk 2 mins, Run 12 mins, Walk 2 mins, and then run 10 mins to finish.
Got through 7.02 klms in the total 38 minutes. Longest session so far on the road. Broke in some new running shoes tonight.
Surf Club races tomorrow. Looking to win the short run again.
Friday, December 16, 2005
Bike 12ks and Pool 500m
A humid night and an empty gym and pool. Lots of room to work out.
Bike on the hills setting again. Got through 12.15ks in the 22 minutes, my best so far.
Heart rate average was 144BPM with a max of 173BPM. Felt very good on all the hills.
Headed into the pool after that as there was only a couple of people doing laps so had a lane to myself.
Got through 500m in the pool. Didn't time it. It wasn't worth it anyhow.
Watched Australia self destruct in the cricket while in the gym. Not good.
Get home and some %#@!* has parked in my parking bay. First call was to block them from leaving but I then realised what if they leave at 3 am. They will come and wake me up. So in the end left a dirty note on the windscreen.
Bike on the hills setting again. Got through 12.15ks in the 22 minutes, my best so far.
Heart rate average was 144BPM with a max of 173BPM. Felt very good on all the hills.
Headed into the pool after that as there was only a couple of people doing laps so had a lane to myself.
Got through 500m in the pool. Didn't time it. It wasn't worth it anyhow.
Watched Australia self destruct in the cricket while in the gym. Not good.
Get home and some %#@!* has parked in my parking bay. First call was to block them from leaving but I then realised what if they leave at 3 am. They will come and wake me up. So in the end left a dirty note on the windscreen.
Thursday, December 15, 2005
Run 10mins, Walk 2mins, etc..
Into Centennial Park again. The afternoon sea breeze was pretty strong tonight.
When I was training myself I made up my own training based on what I felt like or learnt from reading different things. Long Run, Tempos, Hills, intervals.
Now I am returning from injury I have a program. Funny that.
Today was Run 10 minutes, Walk 2 minutes, Run 10 minutes, Walk 2 minutes, Run 10 minutes.
Ended up getting through 6.07 klms in the 34 minutes.
Ran into Mohammad and Vat_Man again finishing their session with SW's squad in the park.
Friday is back into the gym plus I must do a few laps in the pool.
When I was training myself I made up my own training based on what I felt like or learnt from reading different things. Long Run, Tempos, Hills, intervals.
Now I am returning from injury I have a program. Funny that.
Today was Run 10 minutes, Walk 2 minutes, Run 10 minutes, Walk 2 minutes, Run 10 minutes.
Ended up getting through 6.07 klms in the 34 minutes.
Ran into Mohammad and Vat_Man again finishing their session with SW's squad in the park.
Friday is back into the gym plus I must do a few laps in the pool.
Wednesday, December 14, 2005
Bike 11ks
Very tired today. Not much energy to do this.
On the hills setting again.
Mowed through 11.2ks in the 22 minutes. Average heart rate of 142BPM with a max of 171BPM.
Not many in the gym. I don't blame them the late afternoon weather was so good with a full moon rising as well.
Oh well running tomorrow.
On the hills setting again.
Mowed through 11.2ks in the 22 minutes. Average heart rate of 142BPM with a max of 171BPM.
Not many in the gym. I don't blame them the late afternoon weather was so good with a full moon rising as well.
Oh well running tomorrow.
Tuesday, December 13, 2005
Walk 2mins, Run 8mins etc..
Into Centennial Park for my run tonight. Getting closer to doing a full run session. Should be before Christmas. Love a Christmas present.
The session was walk 2 mins, run 8 mins, walk 2 mins, run 8 mins, walk 2 mins, and then finally run 8 mins to finish. Finished with a total of 5.46klms.
Conditions were very blowy with a strong southerly blowing as well as being humid. Ran around the track at Centennial park, heaps to look at.
Saw Vat, Mohammad and Bright Shoes doing laps of Mackay Oval with Sean Williams squad.
The session was walk 2 mins, run 8 mins, walk 2 mins, run 8 mins, walk 2 mins, and then finally run 8 mins to finish. Finished with a total of 5.46klms.
Conditions were very blowy with a strong southerly blowing as well as being humid. Ran around the track at Centennial park, heaps to look at.
Saw Vat, Mohammad and Bright Shoes doing laps of Mackay Oval with Sean Williams squad.
Monday, December 12, 2005
Bike 11ks
Into the gym again.
Legs felt absolutely trashed after that swim on Sunday. They hurt in places they never hurt from running.
Set the bike on the hills setting.
Got through 11.62ks in the 22 minutes. Average heart rate of 144BPM with a max heart rate of 167BPM.
That was easier than I thought it would be. Running tomorrow. Which means I am down to running every 2nd day now on the program. Cool.
Legs felt absolutely trashed after that swim on Sunday. They hurt in places they never hurt from running.
Set the bike on the hills setting.
Got through 11.62ks in the 22 minutes. Average heart rate of 144BPM with a max heart rate of 167BPM.
That was easier than I thought it would be. Running tomorrow. Which means I am down to running every 2nd day now on the program. Cool.
Sunday, December 11, 2005
Walk 3mins, Run 7mins..etc..
The mission this afternoon was Walk 3 minutes then Run 7 Minutes and do that 3 times.
Headed into Centennial Park after watching Robert Allenby win the Australian Masters Golf tournament.
Felt quite warm even though the temp was only 22 degrees.
Got through 5.13ks in the 30 minutes of the program.
Legs felt ok but the rest of the body is tired from the swim this morning.
Headed into Centennial Park after watching Robert Allenby win the Australian Masters Golf tournament.
Felt quite warm even though the temp was only 22 degrees.
Got through 5.13ks in the 30 minutes of the program.
Legs felt ok but the rest of the body is tired from the swim this morning.
Bilgola Ocean Swim 1.5ks
Saturday morning conditions were like glass at the beach.
Turned up to Bilgola beach on Sydney's Northern Beaches this sunday morning for the swim. The conditions had changed to a choppy 3ft swell out the back.
I went in the 2nd wave of swimmers the 35-49 year group plus I think the 20 yr and under as well. The main group of 21-34 went off first.
Had my first problem just getting out through the break when my goggles decided they didn't like the waves and came off under the first wave. Unfortunately they are very hard to adjust when floating in surf so they had to stay around my neck or on my head.
So the pace of the swim went out the window and I just mostly breast stroked around the course. They stayed with the swim straight out course, go nth with the swell and then straight out into the southerly past the headland.
The turning buoy was a long way out and then it was a run back south across the beach into the southerly and then another buoy to back towards the beach.
Finally the last buoy enable me to catch a wave in. Much joy was had by the local Bilgola clubbies as they kept asking me if I had needed rescuing.
My answer was that I haven't been swimming much and I have run a marathon so I refuse to be rescued doing a 1.5k swim. Smartass I know.
Finish time was a very disgusting 42:37. The winner of my age group was Graeme Brewer ex Olympian in 19:xx with the winner doing 17:05.
Need more swimming practice but I had fun and that is the main thing. I think suddenly jumping to 1.5ks from only doing 500m in the pool was a dumb idea.
I believe there were about 600 people doing the swim today. Now how do I get this bloody texta off my arm. Any ideas you tri-athletes?
Turned up to Bilgola beach on Sydney's Northern Beaches this sunday morning for the swim. The conditions had changed to a choppy 3ft swell out the back.
I went in the 2nd wave of swimmers the 35-49 year group plus I think the 20 yr and under as well. The main group of 21-34 went off first.
Had my first problem just getting out through the break when my goggles decided they didn't like the waves and came off under the first wave. Unfortunately they are very hard to adjust when floating in surf so they had to stay around my neck or on my head.
So the pace of the swim went out the window and I just mostly breast stroked around the course. They stayed with the swim straight out course, go nth with the swell and then straight out into the southerly past the headland.
The turning buoy was a long way out and then it was a run back south across the beach into the southerly and then another buoy to back towards the beach.
Finally the last buoy enable me to catch a wave in. Much joy was had by the local Bilgola clubbies as they kept asking me if I had needed rescuing.
My answer was that I haven't been swimming much and I have run a marathon so I refuse to be rescued doing a 1.5k swim. Smartass I know.
Finish time was a very disgusting 42:37. The winner of my age group was Graeme Brewer ex Olympian in 19:xx with the winner doing 17:05.
Need more swimming practice but I had fun and that is the main thing. I think suddenly jumping to 1.5ks from only doing 500m in the pool was a dumb idea.
I believe there were about 600 people doing the swim today. Now how do I get this bloody texta off my arm. Any ideas you tri-athletes?
Saturday, December 10, 2005
Gym, Rowing and Bike
Jumped onto the rowing machine for a warm up.
Got through 2000m in 8:20. Hands are a bit sore after pulling hard on the oars.
Bike with the hills setting for 22 minutes.
Did 11ks in the 22 minutes. Average heart rate of 144BPM with a max of 176BPM.
Feel very tired tonight.
I have the Bilgola Ocean Swim tomorrow morning. That's 1.5ks of pain.
And I have another run scheduled. 30 minutes only walk and run alternating.
Got through 2000m in 8:20. Hands are a bit sore after pulling hard on the oars.
Bike with the hills setting for 22 minutes.
Did 11ks in the 22 minutes. Average heart rate of 144BPM with a max of 176BPM.
Feel very tired tonight.
I have the Bilgola Ocean Swim tomorrow morning. That's 1.5ks of pain.
And I have another run scheduled. 30 minutes only walk and run alternating.
Friday, December 09, 2005
Gym = Bike 11ks
Another day in the gym.
On the hills setting as per usual. Made it through 11.4ks in the 22 minutes.
Average heart rate of 137BPM with a max heart rate of 172BPM.
Felt pretty easy even though I changed the hardness setting on the bike constantly to make it harder. Ranged between 10 and the top setting of 20.
On the hills setting as per usual. Made it through 11.4ks in the 22 minutes.
Average heart rate of 137BPM with a max heart rate of 172BPM.
Felt pretty easy even though I changed the hardness setting on the bike constantly to make it harder. Ranged between 10 and the top setting of 20.
Thursday, December 08, 2005
Walk 5mins, Run 5mins, Walk etc...
The schedule was to Walk 5 mins, Run 5 mins, Walk 5 mins, Run 5 mins, Walk 5 mins and then Run 5 mins to finish.
Headed into Centennial Park tonight to do this session. Very warm still even at 7 pm.
Lots of people training and a few heading to the Moonlight Cinema for the 1st of the season.
Finished up doing 4.46ks in the total 30 minutes. Felt a bit of pain in the legs but nothing remotely like bone pain. Just phantom as Fake Plastic Trees called it or Power Plays like my doctor.
Next day of running is Sunday and I will possibly do the Bilgola Ocean Swim in the morning. The swim is 1.5ks.
Headed into Centennial Park tonight to do this session. Very warm still even at 7 pm.
Lots of people training and a few heading to the Moonlight Cinema for the 1st of the season.
Finished up doing 4.46ks in the total 30 minutes. Felt a bit of pain in the legs but nothing remotely like bone pain. Just phantom as Fake Plastic Trees called it or Power Plays like my doctor.
Next day of running is Sunday and I will possibly do the Bilgola Ocean Swim in the morning. The swim is 1.5ks.
Wednesday, December 07, 2005
At the gym with the Doctor
Down to the gym again. Programmed the bike for the hills setting.
Got through 11ks in the 22 minutes. The computer didn't program in too many hills so had no chance to push hard. Really a slack session on the bike actually.
After the bike hopped onto the rowing machine.
Rowed 2000m in 8:38. Very hard work tonight. Felt buggered.
It was rugrat city in the pool so I couldn't get in for a swim. Would have been very nice in to.
After the workout I ran into my Sports Doctor at the gym. Asked a few questions about my stress fractures. He said I shouldn't be having pain anymore but I should be ok to run again but don't do it too hard at the start. Said to watch out if I had any bone pain.
Got to love the free medical advice. I intend to follow the program I just started and see how it goes. BTW the program is a 7 week one. Might be a little underdone at Canberra Marathon.
Got through 11ks in the 22 minutes. The computer didn't program in too many hills so had no chance to push hard. Really a slack session on the bike actually.
After the bike hopped onto the rowing machine.
Rowed 2000m in 8:38. Very hard work tonight. Felt buggered.
It was rugrat city in the pool so I couldn't get in for a swim. Would have been very nice in to.
After the workout I ran into my Sports Doctor at the gym. Asked a few questions about my stress fractures. He said I shouldn't be having pain anymore but I should be ok to run again but don't do it too hard at the start. Said to watch out if I had any bone pain.
Got to love the free medical advice. I intend to follow the program I just started and see how it goes. BTW the program is a 7 week one. Might be a little underdone at Canberra Marathon.
Tuesday, December 06, 2005
Bike 11ks + a Swim
Very muggy night. Well the gym does have aircon so that helps.
Set the bike on the hills setting again.
Got through 11.21ks in the 22minutes. Average heart rate of 144BPM with a max of 179BPM.
Didn't push as hard as I should have at the start. Hence the lower klms achieved for the session.
Then headed to the pool but only got through 250m as I felt really tired.
The swim was good to cool me down anyway. Nice talent in the lane next to me. Lucky I breath both sides.
Set the bike on the hills setting again.
Got through 11.21ks in the 22minutes. Average heart rate of 144BPM with a max of 179BPM.
Didn't push as hard as I should have at the start. Hence the lower klms achieved for the session.
Then headed to the pool but only got through 250m as I felt really tired.
The swim was good to cool me down anyway. Nice talent in the lane next to me. Lucky I breath both sides.
Monday, December 05, 2005
Walk, Run, Walk, Run
You'll never walk alone.. How could I with so many people in Centennial Park tonight enjoying the late afternoon heat.
Starting to do the Pfitzinger return from injury program specifically written for stress fracture returns.
It said on the first day. Walk 10 minutes, Run 10 minutes, Walk 5 minutes, Run 5 minutes.
Which basically means do something for 30 minutes. I ended up doing 4.36 klms. Woohoo!
I walk fast normally so I was pretty quick even doing the walk and the run was only a jog not really going too fast. Enough heat and pace to break into a sweat as soon as I started the first run section.
It is a slow road back. But the caution is that touching the stress fracture on the spot still does hurt. But when I run I get no pain.
Starting to do the Pfitzinger return from injury program specifically written for stress fracture returns.
It said on the first day. Walk 10 minutes, Run 10 minutes, Walk 5 minutes, Run 5 minutes.
Which basically means do something for 30 minutes. I ended up doing 4.36 klms. Woohoo!
I walk fast normally so I was pretty quick even doing the walk and the run was only a jog not really going too fast. Enough heat and pace to break into a sweat as soon as I started the first run section.
It is a slow road back. But the caution is that touching the stress fracture on the spot still does hurt. But when I run I get no pain.
Thursday, December 01, 2005
Bike 11ks
Very humid night tonight. Even though I was in the gym.
Hills setting again. Watched the cricket Pakistan vs England while riding the bike. Poms are not going to win that one.
Rode 11.73klms in 22 minutes. Average heart rate of 148BPM with a max of 176BPM.
Legs felt very tired tonight. Wanted to ride further but didn't have enough energy.
Hills setting again. Watched the cricket Pakistan vs England while riding the bike. Poms are not going to win that one.
Rode 11.73klms in 22 minutes. Average heart rate of 148BPM with a max of 176BPM.
Legs felt very tired tonight. Wanted to ride further but didn't have enough energy.
Tuesday, November 29, 2005
Bike 11ks
Into the gym. Let the games begin.
Rode 11.62ks in 22minutes. Hard setting on the hills tonight. Damn hard work.
Average heart rate was 149BPM with a max of 174BPM.
Legs felt like jelly when I got off the bike. Had to stand hanging onto the bike for a few minutes as I felt like falling over.
Soon to be back running. I can feel it.
Rode 11.62ks in 22minutes. Hard setting on the hills tonight. Damn hard work.
Average heart rate was 149BPM with a max of 174BPM.
Legs felt like jelly when I got off the bike. Had to stand hanging onto the bike for a few minutes as I felt like falling over.
Soon to be back running. I can feel it.
Monday, November 28, 2005
Bike 12ks
Well almost 12 it was 11.98klms. I was within sight of the line and then the computer stopped. What can you do?
Hills setting again. Set it for 20 minutes + a 2 minute cooldown which you get automatically anyway.
Managed to get through 11.98klms with average heart rate of 139BPM and a max heart rate of 181. Averaged 38.3klms per hour up and down hills. That seems quite ok to me.
Got off the bike and had trouble standing up. Walking back to the shower I was pretty wobbly for a while. God only knows how you ride 180ks and then run a marathon!
Hills setting again. Set it for 20 minutes + a 2 minute cooldown which you get automatically anyway.
Managed to get through 11.98klms with average heart rate of 139BPM and a max heart rate of 181. Averaged 38.3klms per hour up and down hills. That seems quite ok to me.
Got off the bike and had trouble standing up. Walking back to the shower I was pretty wobbly for a while. God only knows how you ride 180ks and then run a marathon!
Saturday, November 26, 2005
CR 5K Challenge
Just as a starter, no running involved for me anyway.
Very cloudy and foggy around the bay at the start. Set all the runners off with the last group only at 18 minutes. Is that the slowest for ages?
Drove the owl around to the finish as she was just running back for training.
Took a few more photos at a very grey looking finish. Started to rain after everyone finished.
I have photos from October and November which I will have to put up on CR. I have to work out how to compress them as the Kodak shop has given me the CD as a full jpeg file. Which means about 800kb per photo. A bit big to post.
Best part is, I do have two photos of Johnny Dark without guide dog. I knew that dog was slowing him down.
Very cloudy and foggy around the bay at the start. Set all the runners off with the last group only at 18 minutes. Is that the slowest for ages?
Drove the owl around to the finish as she was just running back for training.
Took a few more photos at a very grey looking finish. Started to rain after everyone finished.
I have photos from October and November which I will have to put up on CR. I have to work out how to compress them as the Kodak shop has given me the CD as a full jpeg file. Which means about 800kb per photo. A bit big to post.
Best part is, I do have two photos of Johnny Dark without guide dog. I knew that dog was slowing him down.
Friday, November 25, 2005
Bike 11ks + a Row
Hopped onto the rowing machine first as a warm up.
Did 2000metres in 8:28.
Onto the bike with it set for the hills program again.
Got through 11.15ks in the 22 minutes.
Average heart rate of 147BPM with a max of 174BPM.
Had trouble walking after getting off the bike. Those hills were hard work.
CR 5klm challenge tomorrow morning. Just to start no running just yet.
Did 2000metres in 8:28.
Onto the bike with it set for the hills program again.
Got through 11.15ks in the 22 minutes.
Average heart rate of 147BPM with a max of 174BPM.
Had trouble walking after getting off the bike. Those hills were hard work.
CR 5klm challenge tomorrow morning. Just to start no running just yet.
Thursday, November 24, 2005
Bike 14ks
Felt very tired tonight. Maybe the lack of sleep from last night.
Or the two 2 hour meetings with Accountants and Insurance people I had.
Set the exercise bike on the hills setting again. The computer only brought up about 3 large hills. Wasn't enough to keep me pedalling fast.
Got through 14ks in the 30 minutes. Average heart rate of 130BPM with a max of 174BPM.
Just saw that there is an ocean swim at Coogee this Sunday. Actually two.
One is a 1k swim inside the bay at Coogee. The other is 2.4k around Wedding Cake Island and back. I might do the 1k just for something to do.
Or the two 2 hour meetings with Accountants and Insurance people I had.
Set the exercise bike on the hills setting again. The computer only brought up about 3 large hills. Wasn't enough to keep me pedalling fast.
Got through 14ks in the 30 minutes. Average heart rate of 130BPM with a max of 174BPM.
Just saw that there is an ocean swim at Coogee this Sunday. Actually two.
One is a 1k swim inside the bay at Coogee. The other is 2.4k around Wedding Cake Island and back. I might do the 1k just for something to do.
Wednesday, November 23, 2005
Bike 14ks
Yet another day in the gym.
Hills again. What else is there to hammer the legs?
Got through 14.71ks in the 30minutes which included a 2 minute cool down.
Max heart rate was 173BPM with an average of 139BPM.
Really depends on how hard I try to push the hills whether the heart rate has a huge jump up.
I try to keep the watts above 90 even up the hills. Doesn't always work. And I get distracted by the TV's and other things.
I've printed out the Pfitzinger return to running program from his website. It looks very slow to build over 7 weeks. May be too slow to me. I probably have more fitness than just starting from scratch.
Hope to start it in early December though. It has a fair bit of walk 10mins run 10 mins, walk 5 mins run 5mins etc. But keeps the other training on the bike going as well.
Hills again. What else is there to hammer the legs?
Got through 14.71ks in the 30minutes which included a 2 minute cool down.
Max heart rate was 173BPM with an average of 139BPM.
Really depends on how hard I try to push the hills whether the heart rate has a huge jump up.
I try to keep the watts above 90 even up the hills. Doesn't always work. And I get distracted by the TV's and other things.
I've printed out the Pfitzinger return to running program from his website. It looks very slow to build over 7 weeks. May be too slow to me. I probably have more fitness than just starting from scratch.
Hope to start it in early December though. It has a fair bit of walk 10mins run 10 mins, walk 5 mins run 5mins etc. But keeps the other training on the bike going as well.
Tuesday, November 22, 2005
Bike 11ks + a Row
After speaking to my mate about rowing action thought I might try the machine again.
Did the bike first setting it for the hills format.
Got through 11.51ks in the 22minutes. Top heart rate of 173BPM with an average of 131BPM.
Felt pretty easy through the session.
Got onto the rowing machine after that and did 2000m in a time of 8:25. Slightly quicker than last night. Just need to get the action correct so I don't hurt myself and so the time gets quicker as well.
Did the bike first setting it for the hills format.
Got through 11.51ks in the 22minutes. Top heart rate of 173BPM with an average of 131BPM.
Felt pretty easy through the session.
Got onto the rowing machine after that and did 2000m in a time of 8:25. Slightly quicker than last night. Just need to get the action correct so I don't hurt myself and so the time gets quicker as well.
Monday, November 21, 2005
Bike 10ks + a Row
Gym again. Onto the exercise bike. How unusual.
Set the bike for Random Hill for 22 minutes including a 2 minute cooldown.
Got through 10.1ks in the 22mins with a top HR of only 163BPM. With an average of 123BPM.
Pretty slack actually. Should have pushed a bit harder.
Jumped onto the rowing machine and did 2000m in 8:36. The only thing it seemed to work was my arms and lower back a bit.
Hopefully some of this bike exercise will keep me fit for when I start running again.
Edit: Spoke to a Surf boat rowing mate of mine and he reckons the Olympic rowers do about 6mins for 2000m. He said 8:36 is pretty soft. First time, I'll have to row harder next time.
Set the bike for Random Hill for 22 minutes including a 2 minute cooldown.
Got through 10.1ks in the 22mins with a top HR of only 163BPM. With an average of 123BPM.
Pretty slack actually. Should have pushed a bit harder.
Jumped onto the rowing machine and did 2000m in 8:36. The only thing it seemed to work was my arms and lower back a bit.
Hopefully some of this bike exercise will keep me fit for when I start running again.
Edit: Spoke to a Surf boat rowing mate of mine and he reckons the Olympic rowers do about 6mins for 2000m. He said 8:36 is pretty soft. First time, I'll have to row harder next time.
Friday, November 18, 2005
Eliptical Trainer & Bike
Tried the eliptical trainer. Well the machine where you run without moving your feet I think and it has the two long poles to hang onto. Bloody stupid machine it nearly killed me.
Have not used it before so had to search around the menu first to select something.
Found the forest walk program felt more like forest gump afterwards.
It had 2 hills in it and I set it for 5ks, I didn't realise how hard that machine was to move fast on. It took me 55:58 to do the 5ks. I was sweating like a pig after 500 metres and I still had another 4.5ks to go. Top heart rate was 168BPM with an average of 148. My feet copped the brunt of most of the pain. I must have been lifting my heels too much and sliding forward in my shoes while using it.
Finished off with 15 minutes on the exercise bike where I covered 4.8ks. Average heart rate of 145 with a top of only 165.
I now feel absolutely stuffed after workout.
Have not used it before so had to search around the menu first to select something.
Found the forest walk program felt more like forest gump afterwards.
It had 2 hills in it and I set it for 5ks, I didn't realise how hard that machine was to move fast on. It took me 55:58 to do the 5ks. I was sweating like a pig after 500 metres and I still had another 4.5ks to go. Top heart rate was 168BPM with an average of 148. My feet copped the brunt of most of the pain. I must have been lifting my heels too much and sliding forward in my shoes while using it.
Finished off with 15 minutes on the exercise bike where I covered 4.8ks. Average heart rate of 145 with a top of only 165.
I now feel absolutely stuffed after workout.
Thursday, November 17, 2005
Bike 14ks
Some nice talent in the pool tonight. Hmmmm.
And where was I riding up and down a friggin hill on the exercise bike in the gym.
They have big windows so I could see everything. Ha.
Set the bike up for 30 minutes which included a 2 minute cool down.
Rode 14.66 ks with a top heart rate of 178BPM. I forgot to look at the average I was that stuffed.
Probably in the 140's I guess.
And where was I riding up and down a friggin hill on the exercise bike in the gym.
They have big windows so I could see everything. Ha.
Set the bike up for 30 minutes which included a 2 minute cool down.
Rode 14.66 ks with a top heart rate of 178BPM. I forgot to look at the average I was that stuffed.
Probably in the 140's I guess.
Wednesday, November 16, 2005
Bike 11ks
Back at the gym again. Like I have another option.
No talent tonight sorry Jen.
Got through 11.81ks in the 22 minutes. Average heart rate of 141BPM. Forgot to check the top but I think around the 169 mark.
Watched the Poms lose to Pakistan in the first cricket test in Pakistan on one of the gym TV's. Helps keep the Aussies at number one for longer.
No talent tonight sorry Jen.
Got through 11.81ks in the 22 minutes. Average heart rate of 141BPM. Forgot to check the top but I think around the 169 mark.
Watched the Poms lose to Pakistan in the first cricket test in Pakistan on one of the gym TV's. Helps keep the Aussies at number one for longer.
Tuesday, November 15, 2005
Bike 11ks
Off to the gym again. The gym area was a little sparse tonight. But there was a very packed boxercise class going on in another area of the gym.
Set the bike for Random Hill. Damn computer programmed in about 6 hills of varying size in the 22minutes. Hard work tonight.
Got through 11.45ks in the 22minutes including the 2 minute cool down session.
The heart rate average was 147BPM with a top of 173BPM. Not many in the outdoor pool tonight. Me included.
Set the bike for Random Hill. Damn computer programmed in about 6 hills of varying size in the 22minutes. Hard work tonight.
Got through 11.45ks in the 22minutes including the 2 minute cool down session.
The heart rate average was 147BPM with a top of 173BPM. Not many in the outdoor pool tonight. Me included.
Monday, November 14, 2005
Bike 11ks
I see on the IAAF website that they are having Melbourne as a stop on their world athletics circuit. Not sure if that will conflict with the Comm games or not.
Gym again. Set the bike up for Random Hill for 22 minutes including a 2 minute cool down.
Managed to get through 10.87ks in the time. Average heart rate of 137 with a top of 172.
Left the waterbottle at work so had to buy one from the gym. Don't you hate buying overpriced water. Idiot.
I'm looking at seeing the Sports Doctor at the end of the month to see if he thinks I should run again. No pain when I run but the stress fractures are sore to touch. What do you do?
Gym again. Set the bike up for Random Hill for 22 minutes including a 2 minute cool down.
Managed to get through 10.87ks in the time. Average heart rate of 137 with a top of 172.
Left the waterbottle at work so had to buy one from the gym. Don't you hate buying overpriced water. Idiot.
I'm looking at seeing the Sports Doctor at the end of the month to see if he thinks I should run again. No pain when I run but the stress fractures are sore to touch. What do you do?
Friday, November 11, 2005
Bike 14ks
Gym again. Geez I'm getting boring. I used to run once. blah, blah, blah.........
Set the bike for Random Hill. Finally got the time to move so set it for 30 minutes including a 2 minute cool down.
Finished with 14.2ks with an average heart rate of 147. And a peak of 178.
Those hills tonight were damn hard. I must be tired it was a struggle. No wonder the heart rate shot right up.
And nothing to look at. What's going on?
Set the bike for Random Hill. Finally got the time to move so set it for 30 minutes including a 2 minute cool down.
Finished with 14.2ks with an average heart rate of 147. And a peak of 178.
Those hills tonight were damn hard. I must be tired it was a struggle. No wonder the heart rate shot right up.
And nothing to look at. What's going on?
Thursday, November 10, 2005
Bike
A very hot afternoon but nice and cool in the gym.
After tuesdays change to the one speed on the bike I changed it back to the Random Hill setting.
Much more fun and the hills make you work hard to keep the revs up on the bike.
I managed 10.41ks in 22 minutes including the 2 minute cool down.
Not many people in the gym tonight, not much talent to look at.
I just can't wait to get back out and run again. But I don't want to re injure to early and then have to wait again. For me I want to start Canberra training in early December but I'll have to see about that.
After tuesdays change to the one speed on the bike I changed it back to the Random Hill setting.
Much more fun and the hills make you work hard to keep the revs up on the bike.
I managed 10.41ks in 22 minutes including the 2 minute cool down.
Not many people in the gym tonight, not much talent to look at.
I just can't wait to get back out and run again. But I don't want to re injure to early and then have to wait again. For me I want to start Canberra training in early December but I'll have to see about that.
Wednesday, November 09, 2005
1 Year Anniversary of the blog
I'm now officially tragic. There hasn't been a lot of running to write about since early August.
I hope 2006 will be better on the injury front.
2005 consisted of a back injury from Golf in January. An achillies injury in March, a foot injury from the Canberra Marathon in April which stayed for a month. Plus the stress fractures late July which are still here. And a sore shoulder from falling off a cliff in September while snow ski-ing. But that was pleasure.
But I love my running so just have to hope I can avoid the injuries as much as possible. Take note stress fractures, you are not welcome here.
I hope 2006 will be better on the injury front.
2005 consisted of a back injury from Golf in January. An achillies injury in March, a foot injury from the Canberra Marathon in April which stayed for a month. Plus the stress fractures late July which are still here. And a sore shoulder from falling off a cliff in September while snow ski-ing. But that was pleasure.
But I love my running so just have to hope I can avoid the injuries as much as possible. Take note stress fractures, you are not welcome here.
Tuesday, November 08, 2005
Bike
Glad the gym has air-conditioning because it sure was humid tonight.
Set the exercise bike to 10 and put the time at 30 minutes with a 2 minute cool down at the end.
Did 13.1ks in total with an average heart rate of 131.
Setting it manually meant the bike just stayed at the same pressure for the whole 30 minutes. I like the hills setting better. Much more appealing even though I am not cycling anywhere.
Set the exercise bike to 10 and put the time at 30 minutes with a 2 minute cool down at the end.
Did 13.1ks in total with an average heart rate of 131.
Setting it manually meant the bike just stayed at the same pressure for the whole 30 minutes. I like the hills setting better. Much more appealing even though I am not cycling anywhere.
Monday, November 07, 2005
Bike
Another trip to the gym at Aussie Stadium. I'm becoming attached. I'm waiting for the gym junkies to offer to build me up on the weights machines. haha.
Set the machine up for Random hill again on the 20minute program with a 2 minute cool down after wards.
Managed 10.65ks in total. With an average heart rate of 127 and a max I think of 163.
Felt pretty good and the heart rate was lower than last time but with the same distance.
Set the machine up for Random hill again on the 20minute program with a 2 minute cool down after wards.
Managed 10.65ks in total. With an average heart rate of 127 and a max I think of 163.
Felt pretty good and the heart rate was lower than last time but with the same distance.
Sunday, November 06, 2005
A Swim, a run, and almost another win
Went to my Surf Club this morning for their Sunday races.
Found out my shocking attempt at swimming 2 weeks ago didn't give me a better handicap.
So I still swam like a brick in the pretty rough surf. There was also a hell shore break making the other events very interesting when they came back to the beach.
In the run I was given a 30 second handicap after my win last week. The guy I beat on the line, so by 1 second basically was given 20 seconds. He was the 2nd last to start.
The tide was coming up so the sand was very soft.
I managed to keep him pretty close till the end and he finished about 3 seconds ahead.
Hopefully next race in 2 weeks we are only 5 seconds apart in handicap. The ten seconds was a bit hard to reel back in.
I did time the run as well with my stop watch and it was 2:50. Unsure of distance probably close to 750-800metres, but it varies all the time by 10-20 metres depending on where they decide to start from. Doesn't matter it's the finish that counts for points.
Found out my shocking attempt at swimming 2 weeks ago didn't give me a better handicap.
So I still swam like a brick in the pretty rough surf. There was also a hell shore break making the other events very interesting when they came back to the beach.
In the run I was given a 30 second handicap after my win last week. The guy I beat on the line, so by 1 second basically was given 20 seconds. He was the 2nd last to start.
The tide was coming up so the sand was very soft.
I managed to keep him pretty close till the end and he finished about 3 seconds ahead.
Hopefully next race in 2 weeks we are only 5 seconds apart in handicap. The ten seconds was a bit hard to reel back in.
I did time the run as well with my stop watch and it was 2:50. Unsure of distance probably close to 750-800metres, but it varies all the time by 10-20 metres depending on where they decide to start from. Doesn't matter it's the finish that counts for points.
Thursday, November 03, 2005
Bike
Back to the gym again. A few more people in than on Tuesday of Cup Day.
Set the bike for Random Hill again. So 20minutes with a 2minute cool down on the end.
Managed to 10.7 ks in the 22 minutes. Seems to be getting a lot easier.
Heart rate average was 131 for the session with a top of 160 up one of the hills.
Set the bike for Random Hill again. So 20minutes with a 2minute cool down on the end.
Managed to 10.7 ks in the 22 minutes. Seems to be getting a lot easier.
Heart rate average was 131 for the session with a top of 160 up one of the hills.
Tuesday, November 01, 2005
Bike
Another trip to the gym at Aussie Stadium. Best way to avoid the drunken hordes coming out of Randwick Racecourse anyway.
Set the bike up for Random Hill with a setting of 10 out of 20.
Did 9.95ks in the 22minute program which included a 2 minute cool down.
Felt ok. Would much rather be out running though.
Set the bike up for Random Hill with a setting of 10 out of 20.
Did 9.95ks in the 22minute program which included a 2 minute cool down.
Felt ok. Would much rather be out running though.
Saturday, October 29, 2005
Bike again
Another day in the gym at Aussie Stadium.
Pretty well deserted in the gym this afternoon, but the pool was crowded due to the warm temperature. Parents with kids meant I couldn't get into the pool afterwards and didn't want to wait.
Set the bike up on the random hill program with the difficulty set on 10 out of 20.
Did 16ks in the 34 minutes including the cool down program of 2 minutes.
Didn't do the warm up setting this time, just started straight off.
Certainly felt that session after I got off the bike and tried to stand up. The arse hurt like hell for a while. Must be doing me some good.
As I said no swimming was done as I couldn't get in the pool.
Pretty well deserted in the gym this afternoon, but the pool was crowded due to the warm temperature. Parents with kids meant I couldn't get into the pool afterwards and didn't want to wait.
Set the bike up on the random hill program with the difficulty set on 10 out of 20.
Did 16ks in the 34 minutes including the cool down program of 2 minutes.
Didn't do the warm up setting this time, just started straight off.
Certainly felt that session after I got off the bike and tried to stand up. The arse hurt like hell for a while. Must be doing me some good.
As I said no swimming was done as I couldn't get in the pool.
CR 5K Challenge
I was the starter I didn't run.
About 40 I would guess took the challenge this morning to get a new PB for 5k.
I did take a few photos but since I was using an old disposable camera that I had lying around the photos won't be up until I get them processed as a CD.
About 40 I would guess took the challenge this morning to get a new PB for 5k.
I did take a few photos but since I was using an old disposable camera that I had lying around the photos won't be up until I get them processed as a CD.
Thursday, October 27, 2005
Bike
Another session in the gym on the exercise bike.
Did a 7minute warmup covering 2.4ks during this.
Set the bike up for 25minutes this time with a 2 minue cool down at the end.
Set the bike on setting 10 out of 20, also with the random hill option thrown in.
Covered 12.6ks in the 27 minutes. Heart rate averaged 130 for the whole session. So I probably wasn't pushing hard enough.
Didn't do the swim as the pool was still a little crowded so didn't want to have a crash in the pool by my lack of practice. It's all good anyway.
Did a 7minute warmup covering 2.4ks during this.
Set the bike up for 25minutes this time with a 2 minue cool down at the end.
Set the bike on setting 10 out of 20, also with the random hill option thrown in.
Covered 12.6ks in the 27 minutes. Heart rate averaged 130 for the whole session. So I probably wasn't pushing hard enough.
Didn't do the swim as the pool was still a little crowded so didn't want to have a crash in the pool by my lack of practice. It's all good anyway.
Wednesday, October 26, 2005
Bike
Went to the gym for a ride on an exercise bike. I was looking to swim as well, but due to the heat every man and his dog was in the pool. To save having a head-on in the lane I just used the gym instead.
Used a conventional exercise bike this time. Used the same programs as on Saturday.
Which meant a 7 minute warmup in which I covered 2.3ks.
I then did the 20 minute program which throws in an occassional hill, with a 2 minute warm down after that. I covered 9ks during the 22minutes.
I wouldn't have a clue if any of that is good or bad. But it certainly works the legs without getting any impact on the stress fractures. Which is why I am doing this.
Used a conventional exercise bike this time. Used the same programs as on Saturday.
Which meant a 7 minute warmup in which I covered 2.3ks.
I then did the 20 minute program which throws in an occassional hill, with a 2 minute warm down after that. I covered 9ks during the 22minutes.
I wouldn't have a clue if any of that is good or bad. But it certainly works the legs without getting any impact on the stress fractures. Which is why I am doing this.
Sunday, October 23, 2005
A Swim, a run, and a win
Ventured to my surf club for the sunday races instead of doing the Maroubra fun run.
The club has our usual races held for the life saving club every sunday plus the club next door which you join after you have finished your patrols has their own races but only every 2nd weekend.
We have a swim race about 400metres in total out through the surf and back. A board paddle race which is about 800metres. A ski paddle for 800metres and a hard sand run which is roughly 800metres as well.
It was all of scratch(usually handicap) today as it was the first race of the season. Due to my current swimming ability I think I will be getting a good handicap for the rest of the season as I was 3rd last out of the water in a group of about 30 people. I need practice, but it was also a tactic to get a better handicap as I know I won't win the swims anyway.
I didn't go in the board or ski paddle races. Just watched the spills as the surf was pretty good and there was a hell shore break due to the tide being almost full when we started at 11 am.
The run started after that with about 20 of us running on the hard sand with the water running up the bank. The sand actually was very soft due to the approaching high tide.
Sat on the leader all the way to our turn around point which is a big black rock about 400metres away. Kept about 10 metres distance until I noticed I wasn't putting in any extra effort and the leader was coming back to me. Stayed about 5 metres behind out of ear shot until about 30metres to go when I went past him for the win. Late kicker. The handicapper writing the names down at the finish had my competitors name almost down until I snuck through on the line.
BBQ and beers on the back lawn of our club was to follow and as a winner of one of the races I had to buy half a dozen beers. Gotta love those rules.
I think I'm going to get hammered in the handicap for the next race in 2 weeks.
The club has our usual races held for the life saving club every sunday plus the club next door which you join after you have finished your patrols has their own races but only every 2nd weekend.
We have a swim race about 400metres in total out through the surf and back. A board paddle race which is about 800metres. A ski paddle for 800metres and a hard sand run which is roughly 800metres as well.
It was all of scratch(usually handicap) today as it was the first race of the season. Due to my current swimming ability I think I will be getting a good handicap for the rest of the season as I was 3rd last out of the water in a group of about 30 people. I need practice, but it was also a tactic to get a better handicap as I know I won't win the swims anyway.
I didn't go in the board or ski paddle races. Just watched the spills as the surf was pretty good and there was a hell shore break due to the tide being almost full when we started at 11 am.
The run started after that with about 20 of us running on the hard sand with the water running up the bank. The sand actually was very soft due to the approaching high tide.
Sat on the leader all the way to our turn around point which is a big black rock about 400metres away. Kept about 10 metres distance until I noticed I wasn't putting in any extra effort and the leader was coming back to me. Stayed about 5 metres behind out of ear shot until about 30metres to go when I went past him for the win. Late kicker. The handicapper writing the names down at the finish had my competitors name almost down until I snuck through on the line.
BBQ and beers on the back lawn of our club was to follow and as a winner of one of the races I had to buy half a dozen beers. Gotta love those rules.
I think I'm going to get hammered in the handicap for the next race in 2 weeks.
Saturday, October 22, 2005
Bike and Swim
Yes it is true. This is not a test.
Went to the gym at Aussie Stadium. The closest one to me and free sort of.
Hopped onto what looked like an exercise bike but actually had arm rests and a beer holder.
Not sure how all the buttons worked on the machine. I wasn't asking.
Hit the warmup button and discovered I had a 7 minute warmup. Managed to cover 2.2 klms during the warmup.
The program was then 20 minutes in which I covered 9 klms. I set the machine so it would throw in the occassional hill.
It then went onto a 2minute warm down in which I covered another 600 metres.
So a total of 29 minutes cycling and covered 10.8 klms. I think I had the bike set on 10 out of 20 for hardness. The fat old bloke next to me had his on 7 so not much of an achievement setting it on 10. Discovered muscles in my arse that I didn't know existed. Arghhh.
Then into the 25metre pool for a few laps. Outdoor heated pool which was not crowded so had the lane to myself. Thank god as I had enough trouble going straight.
Did 500metres and it hurt like hell. I think I managed 50metres without stopping once.
Forgot to time this. Best guess is 20minutes total including stopping.
It has been a long time since I did laps in a pool. Maybe 10 years.
Much prefer catching waves in the surf.
Went to the gym at Aussie Stadium. The closest one to me and free sort of.
Hopped onto what looked like an exercise bike but actually had arm rests and a beer holder.
Not sure how all the buttons worked on the machine. I wasn't asking.
Hit the warmup button and discovered I had a 7 minute warmup. Managed to cover 2.2 klms during the warmup.
The program was then 20 minutes in which I covered 9 klms. I set the machine so it would throw in the occassional hill.
It then went onto a 2minute warm down in which I covered another 600 metres.
So a total of 29 minutes cycling and covered 10.8 klms. I think I had the bike set on 10 out of 20 for hardness. The fat old bloke next to me had his on 7 so not much of an achievement setting it on 10. Discovered muscles in my arse that I didn't know existed. Arghhh.
Then into the 25metre pool for a few laps. Outdoor heated pool which was not crowded so had the lane to myself. Thank god as I had enough trouble going straight.
Did 500metres and it hurt like hell. I think I managed 50metres without stopping once.
Forgot to time this. Best guess is 20minutes total including stopping.
It has been a long time since I did laps in a pool. Maybe 10 years.
Much prefer catching waves in the surf.
Wednesday, October 19, 2005
Red Wine Therapy
Was this blog about running once?
A red with dinner. Gotta love it. My cupboard has a few red bottles in it that need to be emptied.
I can only help them.
A red with dinner. Gotta love it. My cupboard has a few red bottles in it that need to be emptied.
I can only help them.
Monday, October 17, 2005
Fool Man Rising-12.5ks
Well there was a full moon out tonight so it was a good night for a run.
But when I run on grass and I can feel pain in my leg from the stress fracture I know I'm an idiot.
Putting it bluntly. I have decided that I won't run until I can't feel the pain when I press on my tibia. Should have done this in the first place.
If anyone spots me running please feel free to pull me over and take my running shoes and give them to Kevin Tiller as recycled shoes. And I'm not joking.
I can't run at the pace I want without feeling some kind of pain, be it a pins and needles feeling or a sore muscle near the bone feeling.
I hate having to do this as I'm such a stubborn bastard but like the Rugby coach said "You can't run without legs".
As for the run tonight I felt tired and slow and it was a struggle.
Ran 12.5ks in 1:12:24. Average pace of 5:47. I knew it was shit.
Right leg hurt occassionally so that it is enough for me to have my dummy spit.
I'll be off to my surf club on Sunday instead for some malibu board therapy and possibly beer.
Sorry Horrie will have to skip Maroubra fun run and Lane Cove and...........
But when I run on grass and I can feel pain in my leg from the stress fracture I know I'm an idiot.
Putting it bluntly. I have decided that I won't run until I can't feel the pain when I press on my tibia. Should have done this in the first place.
If anyone spots me running please feel free to pull me over and take my running shoes and give them to Kevin Tiller as recycled shoes. And I'm not joking.
I can't run at the pace I want without feeling some kind of pain, be it a pins and needles feeling or a sore muscle near the bone feeling.
I hate having to do this as I'm such a stubborn bastard but like the Rugby coach said "You can't run without legs".
As for the run tonight I felt tired and slow and it was a struggle.
Ran 12.5ks in 1:12:24. Average pace of 5:47. I knew it was shit.
Right leg hurt occassionally so that it is enough for me to have my dummy spit.
I'll be off to my surf club on Sunday instead for some malibu board therapy and possibly beer.
Sorry Horrie will have to skip Maroubra fun run and Lane Cove and...........
Sunday, October 16, 2005
SMC 10K
Spotted many CR caps and tops when I entered the carpark for the race.
A lot cooler morning than last month and no humidity.
I hadn't decided what pace to run at, just to push as much as the leg and lungs would handle.
Always start a bit too hard at this course, found out first k was about 4mins with the 2.5k coming in about 10:30.
I stopped at every drink station and walked through to give myself a rest.
Ended up running with Papa Luigi from the 5 to 7.5k urging him to go faster. Which he did for a 1 minute PB.
I finished in 44:18 behind Papa and Horrie and Professor.
5 minutes faster than last month without doing an ounce of speed work. And the other race was only 3 weeks ago. Gotta love that.
Still undecided on whether to run the Maroubra Fun Run(8k) as I did it last year.
If the leg is ok I will do it, if not will probably head up to my Surf Club and do the swim/board and run races on the sunday morning.
A lot cooler morning than last month and no humidity.
I hadn't decided what pace to run at, just to push as much as the leg and lungs would handle.
Always start a bit too hard at this course, found out first k was about 4mins with the 2.5k coming in about 10:30.
I stopped at every drink station and walked through to give myself a rest.
Ended up running with Papa Luigi from the 5 to 7.5k urging him to go faster. Which he did for a 1 minute PB.
I finished in 44:18 behind Papa and Horrie and Professor.
5 minutes faster than last month without doing an ounce of speed work. And the other race was only 3 weeks ago. Gotta love that.
Still undecided on whether to run the Maroubra Fun Run(8k) as I did it last year.
If the leg is ok I will do it, if not will probably head up to my Surf Club and do the swim/board and run races on the sunday morning.
Friday, October 14, 2005
Thursday, October 13, 2005
Centennial Park Run 12.5ks
My usual run at the moment.
Very windy tonight as well as being humid.
Ran in only a singlet and shorts.
Ran 12:53ks in a time of 1:05:30. Average pace of 5:13 per klm.
Only drawback was my right stress fracture seems to give me more trouble when I run. And this wasn't the one that I had the swollen leg in the first place. How does that work?
Looks to me like I'll be ripping around the SMC grass course on Sunday.
I have also created myself another blog. Which won't be used until the end of next year. If you click on my profile you can find it. KT may have some issues with the name, I might ask before I start to use the blog too much.
For those interested it is sixfoottrack.blogspot.com. I was surprised no-one had taken it yet.
Very windy tonight as well as being humid.
Ran in only a singlet and shorts.
Ran 12:53ks in a time of 1:05:30. Average pace of 5:13 per klm.
Only drawback was my right stress fracture seems to give me more trouble when I run. And this wasn't the one that I had the swollen leg in the first place. How does that work?
Looks to me like I'll be ripping around the SMC grass course on Sunday.
I have also created myself another blog. Which won't be used until the end of next year. If you click on my profile you can find it. KT may have some issues with the name, I might ask before I start to use the blog too much.
For those interested it is sixfoottrack.blogspot.com. I was surprised no-one had taken it yet.
Tuesday, October 11, 2005
Faster Centennial Park Run-12.7ks
Ran around the outside of Centennial Park and down to Anzac Pde and then along to Alison Rd.
Then turned around and ran back.
Very humid night. I ran in only shorts and a singlet and was not cold at all.
No pain in the legs at all. Freaked out a few bats in the park as they took off when I ran past.
Scared the crap out of me as well.
Ran 12.7ks in a time of 1:04:20. Average pace of 5:04 per klm.
Then turned around and ran back.
Very humid night. I ran in only shorts and a singlet and was not cold at all.
No pain in the legs at all. Freaked out a few bats in the park as they took off when I ran past.
Scared the crap out of me as well.
Ran 12.7ks in a time of 1:04:20. Average pace of 5:04 per klm.
Monday, October 10, 2005
Recovery Run 12.6ks
In the dark on a very windy night I ran around Centennial Park on the inside on the grass.
Legs felt ok after the half marathon yesterday.
Not much pain other than the quads being a bit sore towards the end.
Ran 12.6ks in 1:07:44. Average pace of 5:22 per klm.
All rebuilding my base stuff at the moment, so I am not worried by any lack of pace in my runs.
Canberra is 6 months away so there is no hurry.
Legs felt ok after the half marathon yesterday.
Not much pain other than the quads being a bit sore towards the end.
Ran 12.6ks in 1:07:44. Average pace of 5:22 per klm.
All rebuilding my base stuff at the moment, so I am not worried by any lack of pace in my runs.
Canberra is 6 months away so there is no hurry.
Sunday, October 09, 2005
Striders Internal Half Marathon
The morning is run as a handicap so we all finish at about 8:30am.
The first starters went off at 6am and the last at 7:15am.
I had to start at 6:55am as I was given a revised handicap by O Runner of 95mins.
I knew I wouldn't run to that as I have not run over 13ks since mid July.
True to present fitness I got around in a time of 1:43:30. My watch time which I started a bit late. Happy with that time as running a half in 5 min/ks is a good at the moment for me.
Pace was 4:54 per klm. No apparent soreness with the stress fractures.
Next weekend is SMC 10k. I may run all on tar, I'll see how I feel
The first starters went off at 6am and the last at 7:15am.
I had to start at 6:55am as I was given a revised handicap by O Runner of 95mins.
I knew I wouldn't run to that as I have not run over 13ks since mid July.
True to present fitness I got around in a time of 1:43:30. My watch time which I started a bit late. Happy with that time as running a half in 5 min/ks is a good at the moment for me.
Pace was 4:54 per klm. No apparent soreness with the stress fractures.
Next weekend is SMC 10k. I may run all on tar, I'll see how I feel
Friday, October 07, 2005
Rest Day again
Have brothers wedding tomorrow so decided not to run.
Official ring bearer. I don't get them until the church tomorrow and then hand them over within 5 minutes.
Feeling good about the Striders half on Sunday. Won't be a fast run, lucky to be under 5min/ks.
Just want to get through in one piece.
Official ring bearer. I don't get them until the church tomorrow and then hand them over within 5 minutes.
Feeling good about the Striders half on Sunday. Won't be a fast run, lucky to be under 5min/ks.
Just want to get through in one piece.
Thursday, October 06, 2005
Rest Day
Actually fell asleep in front of the TV watching the news in my running gear.
Woke up an hour later. So decided to forget the run.
I have the half on Sunday so it won't matter missing a run.
Woke up an hour later. So decided to forget the run.
I have the half on Sunday so it won't matter missing a run.
Wednesday, October 05, 2005
Hard and Soft-12.8ks
Half run on the tar/concrete and half on the grass.
Happy to report no sign of pain so far with the stress fractures.
It was 22 degrees when I started so ran in a singlet and shorts. Very humid.
Ran the usual circuit I have been running around Centennial Park via Queens Park, up to Oxford St and then down to Anzac Pde and along to Alison Rd and then back.
Ran 12.8ks in a time of 1:06:35. Average pace of 5:12 per klm.
Quite happy with that, legs are still sore from the weekend.
And I have run three days in a row now. The first time since late July.
Happy to report no sign of pain so far with the stress fractures.
It was 22 degrees when I started so ran in a singlet and shorts. Very humid.
Ran the usual circuit I have been running around Centennial Park via Queens Park, up to Oxford St and then down to Anzac Pde and along to Alison Rd and then back.
Ran 12.8ks in a time of 1:06:35. Average pace of 5:12 per klm.
Quite happy with that, legs are still sore from the weekend.
And I have run three days in a row now. The first time since late July.
Tuesday, October 04, 2005
Going Soft again-12.6ks
Ran into and out of Centennial Park tonight on the grass.
Wanted to run this faster than I did on Monday.
Hard to go faster when it was dark and the footing underneath is pretty rough.
The grass track around the fence of Centennial Park does cross a lot of tree roots so have to look out for my footing.
Ran 12.6ks in a time of 1:06:51. Average pace of 5:18 per klm.
I wanted to run it faster but the body is still sore from the beating from the Go Karts on Sunday and two days of drinking.
Much to do before the Striders half on Sunday.
Wanted to run this faster than I did on Monday.
Hard to go faster when it was dark and the footing underneath is pretty rough.
The grass track around the fence of Centennial Park does cross a lot of tree roots so have to look out for my footing.
Ran 12.6ks in a time of 1:06:51. Average pace of 5:18 per klm.
I wanted to run it faster but the body is still sore from the beating from the Go Karts on Sunday and two days of drinking.
Much to do before the Striders half on Sunday.
Monday, October 03, 2005
A hot morning in the Park-12.6ks
After two dirty hangovers in 2 days it was time to do some running.
Woke up this morning with bruises all over my body. The go karting was excellent yesterday but hell on the body. I have bruises on my back and hips plus an elbow.
Finally started out at 9 am and it was already 25 degrees. Thats hot.
Ran up to Centennial Park and ran around on the grass. A bit cooler in there with the tree shade.
Ran 12.60 ks in a time of 1:10:01. Average pace of 5:33 per klm.
Very hot morning. Legs felt good, as for the rest of the body. I feel like crap. I need a sleep now.
Aim for the rest of the week is to get in 2 more faster runs and then the half on Sunday after a wedding Saturday. Could be ugly. Get the buckets ready.
Woke up this morning with bruises all over my body. The go karting was excellent yesterday but hell on the body. I have bruises on my back and hips plus an elbow.
Finally started out at 9 am and it was already 25 degrees. Thats hot.
Ran up to Centennial Park and ran around on the grass. A bit cooler in there with the tree shade.
Ran 12.60 ks in a time of 1:10:01. Average pace of 5:33 per klm.
Very hot morning. Legs felt good, as for the rest of the body. I feel like crap. I need a sleep now.
Aim for the rest of the week is to get in 2 more faster runs and then the half on Sunday after a wedding Saturday. Could be ugly. Get the buckets ready.
Sunday, October 02, 2005
Brothers Bucks party
Nothing dirty. Don't fear.
Started at 9am with a hangover still going from the previous night. My bus driver picked me up to take me across to Manly to pickup my brother and his friends for the rest of the day.
The drinking started at 9:30 going to the go kart track. Excellent fun the 11 of us had the track to ourselves for 2 X 22min stints.
Very hot, hard work and lots of crashes and bruises later we piled back onto the bus for a ride to Doyles at Watsons Bay. Plenty of eye candy for us to look at on the beach. Summers coming so the girls were working on their tans.
A leisurely 2 hr lunch with much alocohol consumed and the waitress was quite happy with the by now 16 of us handing over $1100. $500 of that in alcohol. It was a great lunch.
Then caught the ferry back to the Quay. A few departed here but the rest of us crawled up the hill to the Australian hotel in the Rocks for the boutique beer festival.
Buy a tasting glass for $5 and then buy $1 tickets for your choice of about ten different breweries.
One of the guys knew someone who worked for the Blue Tongue brewery so we got some free samples before starting.
Listened and half watched the Tigers victory during the time at the pub.
We left the pub about 8 and the guys headed back to manly and I finally got home and passed out with the lights on. Not a good thing. Woke up at 1 am wondering how the lights got on.
An excellent day. And no damage done done to the buck apart from an alcohol induced sore head.
Started at 9am with a hangover still going from the previous night. My bus driver picked me up to take me across to Manly to pickup my brother and his friends for the rest of the day.
The drinking started at 9:30 going to the go kart track. Excellent fun the 11 of us had the track to ourselves for 2 X 22min stints.
Very hot, hard work and lots of crashes and bruises later we piled back onto the bus for a ride to Doyles at Watsons Bay. Plenty of eye candy for us to look at on the beach. Summers coming so the girls were working on their tans.
A leisurely 2 hr lunch with much alocohol consumed and the waitress was quite happy with the by now 16 of us handing over $1100. $500 of that in alcohol. It was a great lunch.
Then caught the ferry back to the Quay. A few departed here but the rest of us crawled up the hill to the Australian hotel in the Rocks for the boutique beer festival.
Buy a tasting glass for $5 and then buy $1 tickets for your choice of about ten different breweries.
One of the guys knew someone who worked for the Blue Tongue brewery so we got some free samples before starting.
Listened and half watched the Tigers victory during the time at the pub.
We left the pub about 8 and the guys headed back to manly and I finally got home and passed out with the lights on. Not a good thing. Woke up at 1 am wondering how the lights got on.
An excellent day. And no damage done done to the buck apart from an alcohol induced sore head.
Owl and Tesso's birthday dinner
Went to the restaurant Hannibals in Surry Hills with about 30 people turning up to celebrate.
We were stationed in the cushion room, through the kitchen, downstairs, past the toliets.
The food was excellent and the company was first class. All lounging on cushions and dreaming of arabian nights.
The belly dancer turned up and all hell broke loose. Or was that truckie. I'm not sure.
When it was all over about half of us made it the the Retro nightclub at Darling Harbour. Dancing to 80's music to the small hours. I had to bale early, 1am, as I had my brothers bucks the next day.
The night was excellent, Uncle Dave cutting up the dance floor. Woohoo!
We were stationed in the cushion room, through the kitchen, downstairs, past the toliets.
The food was excellent and the company was first class. All lounging on cushions and dreaming of arabian nights.
The belly dancer turned up and all hell broke loose. Or was that truckie. I'm not sure.
When it was all over about half of us made it the the Retro nightclub at Darling Harbour. Dancing to 80's music to the small hours. I had to bale early, 1am, as I had my brothers bucks the next day.
The night was excellent, Uncle Dave cutting up the dance floor. Woohoo!
Saturday, October 01, 2005
Striders Homebush 10k race
Ventured out to homebush to help as a marshall at the 10k.
I figured that the hard concrete would be no good for the stress fractures. Unsure of that, but better to not chance it.
I was stationed at the wentworth common area which was about 3ks into the race and then 8ks as the runners all came around again.
Had a good time urging on all the runners I know to go faster.
By the time I got back to the start they had almost packed up and left without me. How rude.
I should be ok to race at Lane Cove for the next 10k.
I figured that the hard concrete would be no good for the stress fractures. Unsure of that, but better to not chance it.
I was stationed at the wentworth common area which was about 3ks into the race and then 8ks as the runners all came around again.
Had a good time urging on all the runners I know to go faster.
By the time I got back to the start they had almost packed up and left without me. How rude.
I should be ok to race at Lane Cove for the next 10k.
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