Yes I'm Still Here!............

By popular demand here is another post -
I guess i'm struggling to get out there to run
at the moment. I really want to but also really
want to do other stuff too. Just wish i had more
time. I do find it hard to focus on more than
one thing at a time. One of my downfalls i'm
afraid. Again only one running session for the
past week - not good!!


Wednesday Evening - Knox Masters (3/3/71km)
Warmup including laps/strides and sprint drills.
1 x 300m race 1st in 45.? and really tied up in
the last 80 or so.
Then ran in an 80m race 1st in 11.? and actually
chased my son Jack home who started at the
65m. He just beat me by about 6 inches but
because he was an invite - it doesn't count.
(anyway he only ran 65m didn't he !!!).
I felt quite sick after those two races as i often
do if i run two sprint races fairly close together.
I really didn't feel up to anything else on the
night but did manage a couple of cooldown laps
later on. Total for the night only about 3kms.

Saturday Comment
This past week has been very difficult for me.
I really cannot cope with the heat and having
had to spend all day riding around on my motor
bike in pretty much direct sunlight constantly
has drained me out of all my energy and left me
feeling pretty ordinary. Lets hope it all gets
a little better next week.


Wednesday Evening - Knox Masters
Warmups including slow laps and sprint drills
run-throughs and starts etc.
1 x 200m race 2nd in 28.9
1 x 5km (not really a race) 27:58 which given
the conditions was not too bad i guess.
Some slow jogging to cooldown.
Total probably around 8kms

Monday Evening - Leg Speed/Drills (1.5/11.5/60km)
My usual set of double stepladder drills aiming at
improving leg speed. This was done between a good
warmup and cooldown - All up 1.5kms


Monday Morning - Medium Street Run (10/10/58.5km)
A good solid 10kms this morning which felt quite
good right the way along - 55:24

Sunday Morning - Cycling (Mtn Bike)
A nice couple of hours of cycling doing the
exploration thing around the local area. Some
of it i was pushing quite a bit, some of it i
wasn't. I'm quite enjoying the cycling for a bit
of a change at the moment. 30kms today (92 for Jan)


Friday Evening - Leg Speed/Drills (1.5/35.5/48.5km)
My usual session of double stepladder runs aiming
at faster leg speed. 1.5kms including warmup and
cooldown.



Friday Morning - Medium Street Run (8.5/34/47km)
It was meant to be 10kms but i had a dog
following me so i tried to lose it and had to
detour. I lost a little time so shortened the run
to about 8.5kms.

Cycling Now 62kms for the week.......

Thursday Evening - Cycling 8kms
Jumped on the mountain bike again for a quickish
8kms. No particular route or idea for the session.
Just felt like another ride tonight. It was either
that or a leg speed session.

Cycling At Caribbean Gardens....36 degs +...

Wednesday Evening - Knox Masters
I didn't actually compete tonight but decided to
just do some cycling while i had the chance
a Caribbean Gardens - Too hot to race but i
did actually push quite hard a lot of the time.
I rode a fraction over 29kms which includes
riding to and from the venue.
29kms tonight/54kms for the week.

Tuesday Evening - Leg Speed (1.5/25.5/38.5km)
A short warmup jog followed by
4 x high knee skipping
4 x bum kicks
5 x double stepladder runs - concentrating on
very fast leg speed.
A short cooldown jog.
About 1.5kms total.


Tuesday Morning - Medium Street Run (10/24/37km)
10kms in 56:36


Monday Evening - Treadmill Hills (4/14/27km)
1.2km warmup easy pace
2.4km hills 12/4/12/4 degrees alternating
0.4km cooldown easy pace.


Monday Morning - Medium Street Run (10/10/23km)
10kms in 56:20

On The Pushbike.........

Sunday Lunchtime - Cycling (probably 25kms)
I decided today that i wanted to get a little cycling
in as we have another "run/ride/run" on for Masters
on Wednesday evening. I really would have preferred a
few more k's but i got a puncture quite early on so
after getting back home again i swapped to my mountain
bike (after pumping tyres etc) to continue on my way.
I do quite enjoy cycling but find thatto get the benefit
from it one needs to spend a LOT of time riding. I will
be trying to do a little more as i do think it will help
my hill running and sprinting a bit (well it can't hurt
i guess!). As far as running is concerned i have decided
to go back to running on at least Monday and Tuesday
mornings. That should give me at least 20kms early in
the week which i really need. Of course i will be trying
to do Sunday long runs also if at all possible.
Stay tuned.

Too Hot..........

Friday Evening - Street Run (6/13/13km)
Not really sure of the benefit of this running in
the heat. In fact i'm beginning to feel that it may
even by somewhat dangerous! There is a reason that
certain events are cancelled in this type of weather
- anyway i hate it !! I forced myself to do a 5km run
with another km for cooldown this evening and it was
very very slow. I just find it very difficult running
in the heat and i really don't enjoy it at all. I guess
perhaps what i got from it might be a little extra
mental toughness. I certainly wouldn't race in this
heat so i'm not sure that i really need to acclimatise
to it. 6kms with the first 5 in 31 and a half.
I think i will go back to morning runs again. It seems
the only way i'm going to keep the mileage going.

First Run For The Year...

Wednesday Evening - Knox Masters (7/7/7km)
A very unpleasant night for running. Humid and windy
so i really didn't expect too much tonight. Also not
having run very much in the last fortnight wasn't going
to help either. Anyway after 3 laps of the track and
the usual warm ups i ran firstly in the 100m and came
2nd in a slowish 14.20ish and then 2nd in a 200m in a
slightly better 28.50. These two runs really knocked
the stuffing out of me so i just ambled along in the
5km and got there in a slow 29:31. I will put the
night down as a tick in the box and look towards
the next one! Total distance run around 7kms.