Friday Evening - Medium Street Run (10/25/126.5km)
A hard run tonight. Right from the start it felt fairly
uncomfortable and i really struggled mentally to keep
going but i overcame it and finished it off reasonably
well in 55:12. Not a big week by any stretch but i guess
it has been the one in between Christmas and New
Year so 25kms all up isn't too bad. Tonight 10kms
Thursday - Rest Day
Friday, December 29, 2006
Wednesday, December 27, 2006
Longest break in Years !!
Wednesday Arvo/Evening (15/15/116.5km)
After not having run at all for 7 days, i finally
got back into the running shoes late today. Firstly
though i went for an 18km bike ride at fairly easy
pace with all the kids in tow. Back to the running
and even with tired legs from the cycling, i managed
to get through 15kms of easy pace running around the
streets and only stopped once to refuel at about 10kms.
It felt pretty good and even though i had a run in with
a car full of dickheads (you know the usual thing "get
a car you f------d" type of stuff), i was very happy
with the run. Total today 18km cycle and 15km run.
After not having run at all for 7 days, i finally
got back into the running shoes late today. Firstly
though i went for an 18km bike ride at fairly easy
pace with all the kids in tow. Back to the running
and even with tired legs from the cycling, i managed
to get through 15kms of easy pace running around the
streets and only stopped once to refuel at about 10kms.
It felt pretty good and even though i had a run in with
a car full of dickheads (you know the usual thing "get
a car you f------d" type of stuff), i was very happy
with the run. Total today 18km cycle and 15km run.
Sunday, December 24, 2006
Thursday, December 21, 2006
Wednesday, December 20, 2006
Wednesday Evening - Knox Masters
Just a quick post tonight to let you know that
i have just posted my first videocast which you
can view by clicking on the podcast badge over
on the right. I warn you though that there is
a slight delay in the sync etc (and i really do
look very tired - which i am!).
I won the 300m N.O.T. race tonight in around 46s
and ran a leg of the Dogleg Relay which is just
too hard to explain our team of 4 came 5th out
of 9. A more detailed post later.
Just a quick post tonight to let you know that
i have just posted my first videocast which you
can view by clicking on the podcast badge over
on the right. I warn you though that there is
a slight delay in the sync etc (and i really do
look very tired - which i am!).
I won the 300m N.O.T. race tonight in around 46s
and ran a leg of the Dogleg Relay which is just
too hard to explain our team of 4 came 5th out
of 9. A more detailed post later.
Monday, December 18, 2006
Monday Evening - Medium Recovery (10/21/95km)
The intention today was to do 10kms of running for
recovery. Yesterday's running in the direct sun felt
like it took a lot out of me so i didn't expect too much
today. Surprisingly i felt great on today's run especially
after the first 10 mins or so. I wasn't pushing it but i
didn't feel like i was labouring at all. the second
half of the run i felt quite strong and would have had
a good sprint left for the end had i wanted it.
A very pleasing 55:15 and that was even slowing to
a stop a couple of times for cars.
The intention today was to do 10kms of running for
recovery. Yesterday's running in the direct sun felt
like it took a lot out of me so i didn't expect too much
today. Surprisingly i felt great on today's run especially
after the first 10 mins or so. I wasn't pushing it but i
didn't feel like i was labouring at all. the second
half of the run i felt quite strong and would have had
a good sprint left for the end had i wanted it.
A very pleasing 55:15 and that was even slowing to
a stop a couple of times for cars.
Sunday, December 17, 2006
Sunday Lunchtime - Medium Street Run (11/11/85km)
Today was to be a long run - well 15kms anyway but
it didn't quite pan out the way i wanted it to. It all went
very well for the first 7 or 8kms and i was keeping to
around 5:45 pace. At that point the effort of running in
direct sunlight with no shade anywhere really started
to tell on me. I stopped and refuelled for a few minutes
and continued on at a slightly slower pace for 2
more kms where i had to stop again and rest. This
time though it was for around 15mins and at that
point i decided that i would just run the extra 1km
or so to my place. Not quite what i wanted but i do
not go well in the heat and that means over about
23 for me! What i am pleased about from today is that
i was travelling very nicely and comfortably at 5:45
pace and i haven't been able to do that on the last
couple of long(ish) runs. Hopefully my fitness for long
running is on the way back! Total run 11kms
Saturday - Rest Day
Today was to be a long run - well 15kms anyway but
it didn't quite pan out the way i wanted it to. It all went
very well for the first 7 or 8kms and i was keeping to
around 5:45 pace. At that point the effort of running in
direct sunlight with no shade anywhere really started
to tell on me. I stopped and refuelled for a few minutes
and continued on at a slightly slower pace for 2
more kms where i had to stop again and rest. This
time though it was for around 15mins and at that
point i decided that i would just run the extra 1km
or so to my place. Not quite what i wanted but i do
not go well in the heat and that means over about
23 for me! What i am pleased about from today is that
i was travelling very nicely and comfortably at 5:45
pace and i haven't been able to do that on the last
couple of long(ish) runs. Hopefully my fitness for long
running is on the way back! Total run 11kms
Saturday - Rest Day
Saturday, December 16, 2006
Friday Evening - Street Run (6/31/74km)
I headed out tonight with the plan to run just a little
harder than easy pace (but not too much) and hit out
a solid 5kms with another 1km to follow as a cooldown.
A very pleasing effort given that my 5km course is a
tough one and to get through it in 27:34 gives me an
indication that my "distance" fitness is coming back.
I usually take around 30mins for this circuit.
All up 6kms tonight.
Thursday - Rest Day
I headed out tonight with the plan to run just a little
harder than easy pace (but not too much) and hit out
a solid 5kms with another 1km to follow as a cooldown.
A very pleasing effort given that my 5km course is a
tough one and to get through it in 27:34 gives me an
indication that my "distance" fitness is coming back.
I usually take around 30mins for this circuit.
All up 6kms tonight.
Thursday - Rest Day
Wednesday, December 13, 2006
Wednesday Evening - Long Run (15/25/68km)
As the Knox Half Marathon was on tonight at Masters,
I decided that instead of going to the track tonight i
would do a long run by myself instead. I had originally
wanted to run the Half but due to the break in distance
training recently it wasn't going to happen. I ran 15kms
tonight around the local streets and got through it
in a fairly easy 90mins.
Tuesday - Rest Day
As the Knox Half Marathon was on tonight at Masters,
I decided that instead of going to the track tonight i
would do a long run by myself instead. I had originally
wanted to run the Half but due to the break in distance
training recently it wasn't going to happen. I ran 15kms
tonight around the local streets and got through it
in a fairly easy 90mins.
Tuesday - Rest Day
Tuesday, December 12, 2006
Sunday, December 10, 2006
Saturday - Rest Day
Way too hot to run today (37 degrees!)
Friday Morning - Treadmill Fartlek (5/37/43km)
Warmup 1.5kms various jogging pace then
2.5km of fartlek running on the treadmill with one min
at 13kph followed by one min at 10kph repeated for
around 15mins. This then followed by a cooldown jog
of around 1km and a set of chairdips and pullups to
finish. Total distance 5kms
Way too hot to run today (37 degrees!)
Friday Morning - Treadmill Fartlek (5/37/43km)
Warmup 1.5kms various jogging pace then
2.5km of fartlek running on the treadmill with one min
at 13kph followed by one min at 10kph repeated for
around 15mins. This then followed by a cooldown jog
of around 1km and a set of chairdips and pullups to
finish. Total distance 5kms
Thursday, December 07, 2006
Thursday - Rest Day
Wednesday Evening - Knox Masters - Run/Ride/Run
Tonight it was off to the Caribbean Gardens for the
Run 3kms/Ride 15kms/Run 3kms. This was my first time
racing this one. While it was very very hard i really
enjoyed it and look forward to the next one. I found
that during the ride section i was improving as i was
getting further into it. I might try to get the odd
cycling session in here and there where possible.
The last run was more or less a recovery or cooldown
for me as i was quite tired and of course the legs
were like jelly. Total time 67:25 with the first run
in 15:34, the ride in 34:38 and the last run in 17:13.
Tuesday - Rest Day
Wednesday Evening - Knox Masters - Run/Ride/Run
Tonight it was off to the Caribbean Gardens for the
Run 3kms/Ride 15kms/Run 3kms. This was my first time
racing this one. While it was very very hard i really
enjoyed it and look forward to the next one. I found
that during the ride section i was improving as i was
getting further into it. I might try to get the odd
cycling session in here and there where possible.
The last run was more or less a recovery or cooldown
for me as i was quite tired and of course the legs
were like jelly. Total time 67:25 with the first run
in 15:34, the ride in 34:38 and the last run in 17:13.
Tuesday - Rest Day
Monday, December 04, 2006
Sunday, December 03, 2006
Sunday Lunchtime - Long(ish)Run (16/16/22km)
Well i finally got out for a long(ish) Sunday run! About
time! I think that's about 3 months now since the last
one and it really showed. I got through 16kms but with
3 stops. The conditions at this time of the day are a
bit more difficult than early on so i'm at least pleased
that i got to 10kms before the first stop. All in all it took
about 1 hour and 40mins total for 16kms so as you
can see i'm a way off where i was at 6 months ago.
Saturday - Rest Day
I did run around quite a bit with the kids kicking a
soccer ball and playing catch with a tennis ball at
Little Aths.
Well i finally got out for a long(ish) Sunday run! About
time! I think that's about 3 months now since the last
one and it really showed. I got through 16kms but with
3 stops. The conditions at this time of the day are a
bit more difficult than early on so i'm at least pleased
that i got to 10kms before the first stop. All in all it took
about 1 hour and 40mins total for 16kms so as you
can see i'm a way off where i was at 6 months ago.
Saturday - Rest Day
I did run around quite a bit with the kids kicking a
soccer ball and playing catch with a tennis ball at
Little Aths.
Friday, December 01, 2006
Friday Evening - Street Run (6/29.5/132.6km)
An easy pace run tonight at around 6mins per km.
Around the streets for 6km the last one being mostly
for cooldown. Once again i'm finding it difficult to keep
the motivation up to run after work. Early morning was
much easier for me!
Thursday - Rest Day
Finding it difficult to run after work at the moment.
An easy pace run tonight at around 6mins per km.
Around the streets for 6km the last one being mostly
for cooldown. Once again i'm finding it difficult to keep
the motivation up to run after work. Early morning was
much easier for me!
Thursday - Rest Day
Finding it difficult to run after work at the moment.
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