50 mins - 10k's @ 5:00mins/km
Had a comfortable run on the tready this morning that seemed to go quicker than usual. That brings my total to 40k's for the week. On Sunday, I'll be doing a 2hr long run from the Ship Inn at 6am with Langy, Slash, Pete, Jonesy and more. That should tally up around 25k's and take my total for the week to 65k's. Its nice to be getting closer to my previous peak mileage week of 72 kms per week and I should be there in a month when my Wednesday midweek long run hits 90 mins and 18k.
Km's this week - 40
Km's this month - 208
Km's this year - 1314
Friday, September 29, 2006
Thursday, September 28, 2006
Sunburnt already!
4k tempo in 16:39, 3k WU, 3k WD
On a warm morning with hardly a cloud to be seen in the clear blue azure sky, I set off along the Kedron Brook at 8:15am. After my warm up, I did some stretching, glute firing exercises and finally some strides. Despite that, I fell asleep during the first k of my tempo run clocking a slow 4:33. I woke up after the nasty shock of seeing the split on my Timex Ironman and then proceeded to clock splits of 4:03, 4:03 and 4:00. Quite pleasing.
Less pleasing was discovering at lunchtime that I had sustained quite a bit of sunburn. But I was finished by 9:15am!!!!???? Summer is on the way already!!
Km's this week - 30
Km's this month - 198
Km's this year - 1304
On a warm morning with hardly a cloud to be seen in the clear blue azure sky, I set off along the Kedron Brook at 8:15am. After my warm up, I did some stretching, glute firing exercises and finally some strides. Despite that, I fell asleep during the first k of my tempo run clocking a slow 4:33. I woke up after the nasty shock of seeing the split on my Timex Ironman and then proceeded to clock splits of 4:03, 4:03 and 4:00. Quite pleasing.
Less pleasing was discovering at lunchtime that I had sustained quite a bit of sunburn. But I was finished by 9:15am!!!!???? Summer is on the way already!!
Km's this week - 30
Km's this month - 198
Km's this year - 1304
Wednesday, September 27, 2006
Humming along nicely
Tues - 5 x 1min with 30JR, 7 x 30 secs with 30JR
Wed - 50 mins, 10k's @ 5:00mins/km
I pulled up nicely from the 10k time trial with only some mild tightness in the right achilles - which I have never had before. I will monitor it occasionaly and carry out RICE as need be to ensure it doesn't become a real problem.
Tuesday saw a solid hitout at speedwork and the session was tailor made for my endurance. I settled into about 6th spot on the way out and was running nice and controlled on the efforts and doing my jogging recoveries faster than most. I'm looking good for a low 10:20ish at next Tuesday's 3K TT.
Today, it was off to Fitness First for my longest Wednesday midweek run since breaking down. 10k's was ticked off and I can't wait to get back to 18k's in a few weeks.
Km's this week - 20
Km's this month - 188
Km's this year - 1294
Wed - 50 mins, 10k's @ 5:00mins/km
I pulled up nicely from the 10k time trial with only some mild tightness in the right achilles - which I have never had before. I will monitor it occasionaly and carry out RICE as need be to ensure it doesn't become a real problem.
Tuesday saw a solid hitout at speedwork and the session was tailor made for my endurance. I settled into about 6th spot on the way out and was running nice and controlled on the efforts and doing my jogging recoveries faster than most. I'm looking good for a low 10:20ish at next Tuesday's 3K TT.
Today, it was off to Fitness First for my longest Wednesday midweek run since breaking down. 10k's was ticked off and I can't wait to get back to 18k's in a few weeks.
Km's this week - 20
Km's this month - 188
Km's this year - 1294
Sunday - BRRC 10k Hcp
BRRC 10k Hcp 39:49, 1k WU, 7k WD
Standing on the start line at West End for the 10k Hcp at 6am on Sunday was the oldest and slowest runner of the BRRC and........yours truly. Whilst club members had a staggered start for the 10k Hcp race based upon their times this year, I was among a handful of runners given a special dispensation to start at 6am and conduct a 10k time trial to help Gerard and Wayne go sub 40. Langy, Slash, Pete, Robbie and Coach Pat were also along to assist. I had taken the trouble to prepare well and knew that I was fit and in good shape. Despite having a very soft 38:22 10PB set in the 2004 Nike 10k, there was little doubt in my mind that I could comfortably dip under 40 mins whilst only running at 90% effort. And so it proved. The time trial started well enough with Gerard and Wayne on pace to the 4k mark but unfortunately, they began to leak time at this point. Whilst the rest of the boys tried to drag Gerard and Wayne back into contention I ran alone in front of the group churning out consistent 4 min k's while providing a target for the boys to chase. Regrettably, nobody caught up to me but on a personal note, I was very pleased to cruise across the line in 39:49. Its a good feeling knowing that I'm in pretty good shape at the moment and will only have to turn up to shatter my 10k PB. Now I just have to find a suitable race and no....it won't be the Noosa Tri.
Km's this week - 10
Km's this month - 98
Km's this year - 1204
Standing on the start line at West End for the 10k Hcp at 6am on Sunday was the oldest and slowest runner of the BRRC and........yours truly. Whilst club members had a staggered start for the 10k Hcp race based upon their times this year, I was among a handful of runners given a special dispensation to start at 6am and conduct a 10k time trial to help Gerard and Wayne go sub 40. Langy, Slash, Pete, Robbie and Coach Pat were also along to assist. I had taken the trouble to prepare well and knew that I was fit and in good shape. Despite having a very soft 38:22 10PB set in the 2004 Nike 10k, there was little doubt in my mind that I could comfortably dip under 40 mins whilst only running at 90% effort. And so it proved. The time trial started well enough with Gerard and Wayne on pace to the 4k mark but unfortunately, they began to leak time at this point. Whilst the rest of the boys tried to drag Gerard and Wayne back into contention I ran alone in front of the group churning out consistent 4 min k's while providing a target for the boys to chase. Regrettably, nobody caught up to me but on a personal note, I was very pleased to cruise across the line in 39:49. Its a good feeling knowing that I'm in pretty good shape at the moment and will only have to turn up to shatter my 10k PB. Now I just have to find a suitable race and no....it won't be the Noosa Tri.
Km's this week - 10
Km's this month - 98
Km's this year - 1204
Friday, September 22, 2006
Not your ordinary week....
Tues - 8 x 1 min, 30 SR, 3k WU, 3k WD
Wed - 40 mins, 8k's @ 5:00mins/km
Thurs - 2 x 1k @ 3:30, 3:27, 4k WU, 4k WD
Getting a little slack with the blog at the moment as the demands of life catch up, so here we go:
Tuesday speedwork went well indicating I was almost fully recovered from last week's virus. This is not my best session at present with some team mates taking advantage of the short reps to outsprint me whilst I concentrate on keeping my pace around the 3:30 mark. I had a controlled session running at the back of the A-Team and afterward ran strongly up Gold Coast Hill twice.
Wednesday saw an easy run on the tready at Fitness First before work - thank God my membership expires in November. I can't wait to be rid of the place!
Yesterday, I did a solo speedwork session along the Kedron Brook. It didn't feel like I was going very fast and I was dehydrated, but I still managed to clock 3:30 and 3:27 for my reps. A satisfying session! Then I had to get ready for a round of golf after being invited at short notice by Clairie yesterday. The event was an IBM Charity Golf Day and North Lakes to raise money for cerebral palsy and I was fully paid for! Thanks Clairie! Some of you might know that at one time, I had ambitions of becoming a single figure handicapper and sub 3hr Marathoner at the same time, but eventually gave up as there are not enough hours in the day to do both. As such, I arrived at North Lakes looking forward to my first round in almost a year. With the event being a 4 ball ambrose (everyone hits from where the best shot went), I envisaged a relaxing day driving around on the carts and working the rust out of my game. However, after seeing my enthusiastic but untalented team mates(Clairie had only ever played three times!) on the driving range, it was soon apparent that I would have to play some good golf otherwise, the team would have a very long day out on the course!!
Fortunately, I soon found that my swing had remained largely intact and I was able to give us some length off the tee and set up the holes in the process. We had a lot of fun along the way, if you don't count Clairies golf cart driving. I'm telling you, Clairie thought we were at Bathurst sometimes driving like a maniac and on one occasion when trying to catch up with the cart in front of us, shooting over the crest of a steep slope and putting two wheels into the top of a steep bunker and for a heart stopping split second, we came perilously close to overturning the cart!!! And Clairie loved every minute of it!! Our group ended up with a reasonably respectable 83 off the stick for 11 over par.
The fun didn't end on the course as we then relaxed with a few beers and a delicious dinner at the Clubhouse washed down with a glass of red. I can report that Clairie was quite disciplined and stuck to her new diet for most of the part, if you don't count the part where she tried to steal some of my delicious carrot cake when I wasn't looking. As the evening drew to a close, it was a very relaxed Matty who was nestled comfortable in his seat finishing off his glass of red. Possibly, I was too relaxed - that might explain why when the opening bidder in the auction offered $3k for a 5 night Hong Kong holiday for two at a 4.5 star hotel, airfares inclusive, I calmly trumped him with $4k bid!!!!!!! Now, although the prize was allegedly worth $8k, I had done some mental calculations and valued the prize at around $3.5k to $4k and I thought that MJ and I could do with a holiday, so I thought that I would have a go and maybe get lucky with a value holiday if the demand wasn't there. Apparently the demand wasn't there at all and it was with surprise and some trepidation that I listened to the auctioneer announce 'going once!!' As I started to wonder how the hell I was going to pay for this holiday, a bloke trumped my bid with a $4.5k offer. I whispered to Clairie '$4.6k??' and she I could see the whites in her eyes as she hissed back at me 'No, no, no!!! Don't do it!!!!' Although I was tempted to raise the bidding to see Clairies reaction, I kept my hand down and brought the hammer down at $4.5k. I should add that Clairie was in no position to be rebuking me for making outrageous offers. In the silent auctionl, she successfully bid $100 for afternoon tea at the Stamford Plaza and unbelievably, $80 for a doll in a wedding dress!! I really don't know how she is going to explain the latter purchase to Al! Yep, it was great day!
Wed - 40 mins, 8k's @ 5:00mins/km
Thurs - 2 x 1k @ 3:30, 3:27, 4k WU, 4k WD
Getting a little slack with the blog at the moment as the demands of life catch up, so here we go:
Tuesday speedwork went well indicating I was almost fully recovered from last week's virus. This is not my best session at present with some team mates taking advantage of the short reps to outsprint me whilst I concentrate on keeping my pace around the 3:30 mark. I had a controlled session running at the back of the A-Team and afterward ran strongly up Gold Coast Hill twice.
Wednesday saw an easy run on the tready at Fitness First before work - thank God my membership expires in November. I can't wait to be rid of the place!
Yesterday, I did a solo speedwork session along the Kedron Brook. It didn't feel like I was going very fast and I was dehydrated, but I still managed to clock 3:30 and 3:27 for my reps. A satisfying session! Then I had to get ready for a round of golf after being invited at short notice by Clairie yesterday. The event was an IBM Charity Golf Day and North Lakes to raise money for cerebral palsy and I was fully paid for! Thanks Clairie! Some of you might know that at one time, I had ambitions of becoming a single figure handicapper and sub 3hr Marathoner at the same time, but eventually gave up as there are not enough hours in the day to do both. As such, I arrived at North Lakes looking forward to my first round in almost a year. With the event being a 4 ball ambrose (everyone hits from where the best shot went), I envisaged a relaxing day driving around on the carts and working the rust out of my game. However, after seeing my enthusiastic but untalented team mates(Clairie had only ever played three times!) on the driving range, it was soon apparent that I would have to play some good golf otherwise, the team would have a very long day out on the course!!
Fortunately, I soon found that my swing had remained largely intact and I was able to give us some length off the tee and set up the holes in the process. We had a lot of fun along the way, if you don't count Clairies golf cart driving. I'm telling you, Clairie thought we were at Bathurst sometimes driving like a maniac and on one occasion when trying to catch up with the cart in front of us, shooting over the crest of a steep slope and putting two wheels into the top of a steep bunker and for a heart stopping split second, we came perilously close to overturning the cart!!! And Clairie loved every minute of it!! Our group ended up with a reasonably respectable 83 off the stick for 11 over par.
The fun didn't end on the course as we then relaxed with a few beers and a delicious dinner at the Clubhouse washed down with a glass of red. I can report that Clairie was quite disciplined and stuck to her new diet for most of the part, if you don't count the part where she tried to steal some of my delicious carrot cake when I wasn't looking. As the evening drew to a close, it was a very relaxed Matty who was nestled comfortable in his seat finishing off his glass of red. Possibly, I was too relaxed - that might explain why when the opening bidder in the auction offered $3k for a 5 night Hong Kong holiday for two at a 4.5 star hotel, airfares inclusive, I calmly trumped him with $4k bid!!!!!!! Now, although the prize was allegedly worth $8k, I had done some mental calculations and valued the prize at around $3.5k to $4k and I thought that MJ and I could do with a holiday, so I thought that I would have a go and maybe get lucky with a value holiday if the demand wasn't there. Apparently the demand wasn't there at all and it was with surprise and some trepidation that I listened to the auctioneer announce 'going once!!' As I started to wonder how the hell I was going to pay for this holiday, a bloke trumped my bid with a $4.5k offer. I whispered to Clairie '$4.6k??' and she I could see the whites in her eyes as she hissed back at me 'No, no, no!!! Don't do it!!!!' Although I was tempted to raise the bidding to see Clairies reaction, I kept my hand down and brought the hammer down at $4.5k. I should add that Clairie was in no position to be rebuking me for making outrageous offers. In the silent auctionl, she successfully bid $100 for afternoon tea at the Stamford Plaza and unbelievably, $80 for a doll in a wedding dress!! I really don't know how she is going to explain the latter purchase to Al! Yep, it was great day!
Monday, September 18, 2006
Sunday - On the road again
Sunday - 70mins 14k's @ 4:50 mins/km
I didn't feel up to a recovery run on Saturday bringing my total of missed runs this week to three. I joined Langy, Slash and Bolty on Sunday morning for a run along the Kedron Brook. I was hoping to do 100 minutes but after 4k I was struggling and still a little weak from the virus. So after 35 mins I turned around whilst the fellas continued on to Nudgee Beach. I managed to hold the core strength and the running gait together for the remainder of the run without too much effort. Fortunately, the shins pulled up fine and I'm looking forward to a normal weeks training this week.
I didn't feel up to a recovery run on Saturday bringing my total of missed runs this week to three. I joined Langy, Slash and Bolty on Sunday morning for a run along the Kedron Brook. I was hoping to do 100 minutes but after 4k I was struggling and still a little weak from the virus. So after 35 mins I turned around whilst the fellas continued on to Nudgee Beach. I managed to hold the core strength and the running gait together for the remainder of the run without too much effort. Fortunately, the shins pulled up fine and I'm looking forward to a normal weeks training this week.
Friday, September 15, 2006
Slight setback
Have suffered from a mild virus since Wednesday with my body and particularly my legs significantly weakened and feverish. Fortunately, my head was unaffected and thus I was able to complete my Workplace Health and Safety Officers course without incident. In truth it was a relief to come down with this virus as it explains my shin soreness for the past week - my shins historically get sore when I contract a virus and I don't realise it till I get cold or flu symptoms.
All goint well I'll do a 10k recovery run tomorrow morning along with Sunday's long run. That will see me missing just two runs for the week.
All goint well I'll do a 10k recovery run tomorrow morning along with Sunday's long run. That will see me missing just two runs for the week.
Tuesday, September 12, 2006
Coming up for air!!!
Fri - 50 mins, 10k @ 5:00mins/km
Sun - 90 mins, 19k @ 4:45mins/km
Tues - 15 mins fartlek, 3k WU, 3k WD
This week, I'm doing a training course to be the OH&S Officer at work and this is my first chance to update the blog. I guess it shows how often I blog at work. I'm already having withdrawl symptons not being able to keep up with breaking news etc whilst at work.
Sunday's long run was not without its problems. Despite having only three beers at the Broncos game in order to be ready for the BRRC 25k Champs, I woke up dehydrated, hungry, tired and with my shins still sore from the bashing that Bruno gave me on Friday. So I elected for a mid afternoon run which I commenced at 2:40pm in steady rain. I cut the 120 min run to 90 mins and managed to get through it without any dramas. I thought I'd be doing 4:55's to 5:00's because of my problems but managed to do 4:45's without extending myself. Its pleasing that my comfortable long run pace is getting closer to marathon pace and augurs well for my first attempt at a sub 3hr marathon.
This morning was fartlek in the Botanic Gardens with the Pat Carrollers and unfortunately a little under a quarter of the course was grass and I didn't want to risk sprinting over it so I had to do recovery pace along this stretch and subsequently the A-Team pulled away from me half way through the session. Nevertheless, it was an honest effort. The right plantar fasciitis is almost healed and whilst that is great news, my shins are causing a little concern at the moment so I'll have to be vigilant.
Thanks
Matt
Km's this week - 10
Km's this month - 98
Km's this year - 1204
Sun - 90 mins, 19k @ 4:45mins/km
Tues - 15 mins fartlek, 3k WU, 3k WD
This week, I'm doing a training course to be the OH&S Officer at work and this is my first chance to update the blog. I guess it shows how often I blog at work. I'm already having withdrawl symptons not being able to keep up with breaking news etc whilst at work.
Sunday's long run was not without its problems. Despite having only three beers at the Broncos game in order to be ready for the BRRC 25k Champs, I woke up dehydrated, hungry, tired and with my shins still sore from the bashing that Bruno gave me on Friday. So I elected for a mid afternoon run which I commenced at 2:40pm in steady rain. I cut the 120 min run to 90 mins and managed to get through it without any dramas. I thought I'd be doing 4:55's to 5:00's because of my problems but managed to do 4:45's without extending myself. Its pleasing that my comfortable long run pace is getting closer to marathon pace and augurs well for my first attempt at a sub 3hr marathon.
This morning was fartlek in the Botanic Gardens with the Pat Carrollers and unfortunately a little under a quarter of the course was grass and I didn't want to risk sprinting over it so I had to do recovery pace along this stretch and subsequently the A-Team pulled away from me half way through the session. Nevertheless, it was an honest effort. The right plantar fasciitis is almost healed and whilst that is great news, my shins are causing a little concern at the moment so I'll have to be vigilant.
Thanks
Matt
Km's this week - 10
Km's this month - 98
Km's this year - 1204
Thursday, September 07, 2006
Mid week update
Tues - 3KTT - 10:29 with 3:22, 3:38, 3:28 splits
Wed - 40 mins, 8k @ 5:00mins/km
Thurs - 4k tempo in 16:30, 3k WU, 3k WD
Tues - I kicked of my week at the PCRG 3KTT with the intention of going at about 95% effort and running 10:30. It was probably just as well as I wasn't targetting a fast time as my legs were quite dead - probably from Sunday's long run in warm conditions. Nevertheless, my breathing and core strength were excellent and I managed to drag my legs to 10:29 with few problems.
Wed - The dreaded tready run at Fitness First out of the way and done with - enough said! Will increase this run to 10k next week.
Thurs - In blustery conditions, I left my cap in the car and ran along the Kedron Brook. After a 3k warm up and some strides(it always feels funny doing strides by yourself) I cruised along fairly comfortably at a touch faster than next years sub 3hr marathon pace. That was until I turned around at 2k and ran into possibly the strongest headwind I've ever trained in for the remaining two kilometres. With my eyes watering, I put my head down and buffeted my way through clocking 4:06 splits that felt as hard as 3:30's at times. Fair dinkum! An interesting morning. I've just logged on to read that Langy was similarly affected and there are gale force winds in Sydney, so at least I wasn't the only one.
Except for a few niggles and the slowly recovering plantar fasciitis, all is well and I'm looking forward to my Sunday long run at the BRRC 25k Champs.
Km's this week - 27
Km's this month - 59
Km's this year - 1165
Wed - 40 mins, 8k @ 5:00mins/km
Thurs - 4k tempo in 16:30, 3k WU, 3k WD
Tues - I kicked of my week at the PCRG 3KTT with the intention of going at about 95% effort and running 10:30. It was probably just as well as I wasn't targetting a fast time as my legs were quite dead - probably from Sunday's long run in warm conditions. Nevertheless, my breathing and core strength were excellent and I managed to drag my legs to 10:29 with few problems.
Wed - The dreaded tready run at Fitness First out of the way and done with - enough said! Will increase this run to 10k next week.
Thurs - In blustery conditions, I left my cap in the car and ran along the Kedron Brook. After a 3k warm up and some strides(it always feels funny doing strides by yourself) I cruised along fairly comfortably at a touch faster than next years sub 3hr marathon pace. That was until I turned around at 2k and ran into possibly the strongest headwind I've ever trained in for the remaining two kilometres. With my eyes watering, I put my head down and buffeted my way through clocking 4:06 splits that felt as hard as 3:30's at times. Fair dinkum! An interesting morning. I've just logged on to read that Langy was similarly affected and there are gale force winds in Sydney, so at least I wasn't the only one.
Except for a few niggles and the slowly recovering plantar fasciitis, all is well and I'm looking forward to my Sunday long run at the BRRC 25k Champs.
Km's this week - 27
Km's this month - 59
Km's this year - 1165
Monday, September 04, 2006
Spring, Snakes, Sunshine and Shane
Fri 50 mins, 10k's @ 5:00 mins/km
Sun 105, 22k's @ 4:45 mins/km
A pretty routine couple of days in my running life. The only notable features occured on Sunday's run which was delayed to a 10:40am start due to voluntary duties with the Women's Classsic race and an appearance in the office. It was a beautifully warm Spring day with temperatures in the upper 20's and I made sure to cover up with 30+ so I shouldn't have been surprised that I had to stop for a half metre red bellied black snake which was sunning itself on the Kedron Brook path. I ended up losing 2kg during the run, which rarely happens to me during a Winter run. Then it was off to Suncorp Stadium to watch the legendary Shane Webcke and the mighty Broncos bash the Warriors. Yeah! Life's good!
Km's this week - 60
Km's this month - 274
Km's this year - 1138
Sun 105, 22k's @ 4:45 mins/km
A pretty routine couple of days in my running life. The only notable features occured on Sunday's run which was delayed to a 10:40am start due to voluntary duties with the Women's Classsic race and an appearance in the office. It was a beautifully warm Spring day with temperatures in the upper 20's and I made sure to cover up with 30+ so I shouldn't have been surprised that I had to stop for a half metre red bellied black snake which was sunning itself on the Kedron Brook path. I ended up losing 2kg during the run, which rarely happens to me during a Winter run. Then it was off to Suncorp Stadium to watch the legendary Shane Webcke and the mighty Broncos bash the Warriors. Yeah! Life's good!
Km's this week - 60
Km's this month - 274
Km's this year - 1138
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