After 10 days of very strong training, my momentum has been stalled by a cold that has cost me my Sunday long run and Tuesday speedwork. The worst is almost over and I'll try an easy run tomorrow morning.
I've had an uninterrupted 12-14 weeks of solid training since the laser eye surgery and all going well, I'll be back to my best very quickly.
Tuesday, November 13, 2007
Tuesday, October 30, 2007
PCRG - 3KTT
PCRG 3KTT - 9:55 (3:12,3:21, 3:21)
A brutal week of training preceded this mornings time trial. Last Tuesday, it was 8x 500m on 30 sec standing recoveries. I hope to beat my best average of 94:75 per rep which was set on 1 min recoveries and was on track for five reps before fading over the last three reps to average 96 seconds. Finished off that session with 1k in 3:36.
On Wednesday I did the Green Bridge loop with Andy C and gees, he was feeling good. We normally do the 18.4k's in about 86 minutes but Andy dragged me around in 78:48!!!! That's about 4:15-4:18 pace and it was pleasing to put in a solid marathon pace effort on an empty stomach.
Was very tired the next morning and eased my way through a 50 min tready session in 5:15's.
Friday, it was 2 x 3 min efforts from the Story Bridge to New Farm with a 6 min effort on the way back and two reps of Gold Coast Hill - worked solidly.
With Slash's 40th Birthday Party on Saturday night, I took the rare step of doing my long run on Sat AM. I figured an extra day to freshen up for the TT would be a bonus!! I started a little too late, particularly given I only had a small meal the night before and bonked the last 25 minutes, slowling to a shuffle. A very slow long run for me at about 5:15's but got some good fat burning benefits out of it.
This morning, despite my freshen up, I felt terrible. The legs were like jelly, my mouth was dry and I was having a few negative thoughts. I just told myself to get through the first 400m and take things from there. Got to 400m in about 4th place and felt terrible so I thought maybe if I upped the tempo, the muscle memory would kick in and I would feel better. I went to the lead at the 900 and went through 1k in 3:12. Didn't feel much better going through the second k in 3:21 but knew that I had a sub 10 in the bag at that point. I worked strongly up the hill behing the boatshed and then tried to find another gear, but it wasn't there. Nic went past me at the 2300m but I managed to keep plugging away for another 3:21 and a 9:55 - my second fastest time ever. I am stoked - we can't feel good on every run and I'm very pleased that I was able to hang in there and get the best out of myself on a day when I wasn't at my peak. I would like to consistently run sub 10 at my time trials from now on and to run 9:55 when not being 100% is very pleasing and gives me confidence that I will be able to run sub 10's regularly from here on giving myself a platform to improve further over time.
A brutal week of training preceded this mornings time trial. Last Tuesday, it was 8x 500m on 30 sec standing recoveries. I hope to beat my best average of 94:75 per rep which was set on 1 min recoveries and was on track for five reps before fading over the last three reps to average 96 seconds. Finished off that session with 1k in 3:36.
On Wednesday I did the Green Bridge loop with Andy C and gees, he was feeling good. We normally do the 18.4k's in about 86 minutes but Andy dragged me around in 78:48!!!! That's about 4:15-4:18 pace and it was pleasing to put in a solid marathon pace effort on an empty stomach.
Was very tired the next morning and eased my way through a 50 min tready session in 5:15's.
Friday, it was 2 x 3 min efforts from the Story Bridge to New Farm with a 6 min effort on the way back and two reps of Gold Coast Hill - worked solidly.
With Slash's 40th Birthday Party on Saturday night, I took the rare step of doing my long run on Sat AM. I figured an extra day to freshen up for the TT would be a bonus!! I started a little too late, particularly given I only had a small meal the night before and bonked the last 25 minutes, slowling to a shuffle. A very slow long run for me at about 5:15's but got some good fat burning benefits out of it.
This morning, despite my freshen up, I felt terrible. The legs were like jelly, my mouth was dry and I was having a few negative thoughts. I just told myself to get through the first 400m and take things from there. Got to 400m in about 4th place and felt terrible so I thought maybe if I upped the tempo, the muscle memory would kick in and I would feel better. I went to the lead at the 900 and went through 1k in 3:12. Didn't feel much better going through the second k in 3:21 but knew that I had a sub 10 in the bag at that point. I worked strongly up the hill behing the boatshed and then tried to find another gear, but it wasn't there. Nic went past me at the 2300m but I managed to keep plugging away for another 3:21 and a 9:55 - my second fastest time ever. I am stoked - we can't feel good on every run and I'm very pleased that I was able to hang in there and get the best out of myself on a day when I wasn't at my peak. I would like to consistently run sub 10 at my time trials from now on and to run 9:55 when not being 100% is very pleasing and gives me confidence that I will be able to run sub 10's regularly from here on giving myself a platform to improve further over time.
Monday, October 22, 2007
2nd career victory
Tues - 2/1/2mins x 3
It was a long time coming but my habit of arriving just in time for speedwork finally bit me on the arse when I was three minutes late for this session. Didn't feel that great going straight into the session after a 20min warm up without even a breather but worked ok.
Wed - 90mins, 18k's @ 4:58mins km
Thurs - 30 mins, 6k's @ 5:10 mins/km
Fri - 4 x 2min with 30 JR, 30SR then 30 secs on/off back to start
Top session - didn't have anyone to chase on the outbound leg but was fairly strong mentally and able to keep the foot to the floor.
Sun - BRRC 5k - 1st in 17:48 - 3:41, 3:34, 3:34, 3:34, 3:26
After a 10 min warm up, I lined up in a small field hoping to improve further on my recent 17:26PB. There were no rabbits bolting to an early lead and I found myself in front after a few hundred metres. I relaxed and concentrated on finding my rhythm and not going too fast. Alas, I was a little too relaxed and recorded a slow 3:41 opening split. I tried to up the pace a little, but the legs felt tired from Friday's hard session and massage and I was a little dehydrated. Nevertheless, I had opened up a comfortable lead and MJ had taken the trouble to get out of bed early to come down and watch me so there was no way I could slacken off!! I ran solidly with three consecutive 3:34 splits and dug deep to up the tempo in the last k finishing off the proceedings with a 3:26. Contrary to the photo link here (100m from finish line) courtesy of Phil Wain at pbphotographics.com.au I'm not usually such a grumblebum ;-)
http://www.pbphotographics.com.au/BRRC_2007/Pages/21_10_2007.html#34
Am quite satisfied to chalk up another 'W' and run my third fastest time ever despite not feeling on top of my game. Gees, its gonna be fun to do 5000m on the track in the future, tapered and wearing racing flats!!
It was a long time coming but my habit of arriving just in time for speedwork finally bit me on the arse when I was three minutes late for this session. Didn't feel that great going straight into the session after a 20min warm up without even a breather but worked ok.
Wed - 90mins, 18k's @ 4:58mins km
Thurs - 30 mins, 6k's @ 5:10 mins/km
Fri - 4 x 2min with 30 JR, 30SR then 30 secs on/off back to start
Top session - didn't have anyone to chase on the outbound leg but was fairly strong mentally and able to keep the foot to the floor.
Sun - BRRC 5k - 1st in 17:48 - 3:41, 3:34, 3:34, 3:34, 3:26
After a 10 min warm up, I lined up in a small field hoping to improve further on my recent 17:26PB. There were no rabbits bolting to an early lead and I found myself in front after a few hundred metres. I relaxed and concentrated on finding my rhythm and not going too fast. Alas, I was a little too relaxed and recorded a slow 3:41 opening split. I tried to up the pace a little, but the legs felt tired from Friday's hard session and massage and I was a little dehydrated. Nevertheless, I had opened up a comfortable lead and MJ had taken the trouble to get out of bed early to come down and watch me so there was no way I could slacken off!! I ran solidly with three consecutive 3:34 splits and dug deep to up the tempo in the last k finishing off the proceedings with a 3:26. Contrary to the photo link here (100m from finish line) courtesy of Phil Wain at pbphotographics.com.au I'm not usually such a grumblebum ;-)
http://www.pbphotographics.com.au/BRRC_2007/Pages/21_10_2007.html#34
Am quite satisfied to chalk up another 'W' and run my third fastest time ever despite not feeling on top of my game. Gees, its gonna be fun to do 5000m on the track in the future, tapered and wearing racing flats!!
Monday, October 15, 2007
Still going strong
Sun 7th - 120mins, 24k's @ 5:00mins/km
Tues - 30secs on/off for 12 mins then 3mins hard
Andy C once again showed that he is a deadset freak by hurtling to the front just 9 days after his Half Ironman Tri. I went with him for a little while, fell of the pace before coming back at the 10min mark and finishing off the last two minutes and the final three minute effort very strongly.
Wed - 90mins, 18k's @ 5:05 mins/km
Thurs - 50 mins, 10k's @ 5:10mins/km
Fri - 4mins, 30JR, 2mins, 30SR, Repeat, 2mins
I slept in by 20 mins and it was a frantic rush to get ready. The Group was long gone by the time I got to the Ship Inn and I probably did better than 4:30pace running to the Story Bridge, getting there just as strides commmenced. It didn't hurt me as I went out hard before easing off slightly on the floating Riverwalk as a passing City Cat gently rocked it. Regained the momentum coming off the Riverwalk and ran out the first half strongly. Felt a million dollars on the way back finishing several seconds ahead of my outbound time and kept at it nicely on the final 2 min surprise rep.
Sun - 120mins, 24k's @ about 5:05mins/km
Tues - 30secs on/off for 12 mins then 3mins hard
Andy C once again showed that he is a deadset freak by hurtling to the front just 9 days after his Half Ironman Tri. I went with him for a little while, fell of the pace before coming back at the 10min mark and finishing off the last two minutes and the final three minute effort very strongly.
Wed - 90mins, 18k's @ 5:05 mins/km
Thurs - 50 mins, 10k's @ 5:10mins/km
Fri - 4mins, 30JR, 2mins, 30SR, Repeat, 2mins
I slept in by 20 mins and it was a frantic rush to get ready. The Group was long gone by the time I got to the Ship Inn and I probably did better than 4:30pace running to the Story Bridge, getting there just as strides commmenced. It didn't hurt me as I went out hard before easing off slightly on the floating Riverwalk as a passing City Cat gently rocked it. Regained the momentum coming off the Riverwalk and ran out the first half strongly. Felt a million dollars on the way back finishing several seconds ahead of my outbound time and kept at it nicely on the final 2 min surprise rep.
Sun - 120mins, 24k's @ about 5:05mins/km
Saturday, October 06, 2007
Finally - a 3K TT PB!!
Its half time of the World Cup quarter final between the Wallabies and those stinking poms and my first chance to update the blog on what has been a crazy week!!
Fri - 2 x 2k 6:48 and 6:53
A solid session - pleasing to clock good times with the legs still a little fatigued
Sat - 50 mins, 10k's @ about 5:10 mins/km
Sun - 120 mins, 24k's @ about 5:00 mins/km
Tues - 3k TT - 9:48 PB - 3:16, 3:22, 3:09
Fronted up for the TT confident that I had a massive chance of breaking my PB set on a much easier course on Melbourne Cup Day in 2004. As is the norm for me in time trials these days, I went through the first 400m or so in third gear at about 3:25 pace and felt very comfortable. But by this point Matt C was almost 30m clear of me in the lead and I picked up the pace to move into 2nd. The first k passed in 3:16 and then the usual mental battle to maintain the pace in the second k began. I was able to remain strong, especially through the turnaround and went through the second k in 3:22 with Matt now just 2om in front of me. It was a gusty effort from Matt as he had run 2:53 in the Sydney Marathon nine days prior and I knew he must be hurting bad by now and I was a good chance of running him down. I floored it at this point and really attacked the hill behind the boatshed followed by the subsequent downhill. I reeled in the 20m to Matt in about 300m and went straight past him. Matt tried to go with me for about 100m but I kept the foot firmly down and reached the 500m split in just 92 seconds. 'Gees' I thought 'It'd be a shame to waste this split by slowing down over the last 500m'. I felt a million dollars over the next few hundred metres running smoothly and powerfully - it was a sensational feeling!!! Only in the last 150m did my form begin to flag from fatigue but I had enough momentum to cross the line in 9:48 after recording my fastest kilometre ever in the last k - faster than I'd ever gone in 4 x 1k efforts! Naturally I was on a massive high after that - you can't beat the feeling!
Wed - 90 mins, 18k's @ 5:03 mins/km
Thurs - 50mins, 10k's @ 5:15 mins/km on tready
Fri - 2min/1min/30 secs with 30JR x 3 - worked strongly throughout
Fri - 2 x 2k 6:48 and 6:53
A solid session - pleasing to clock good times with the legs still a little fatigued
Sat - 50 mins, 10k's @ about 5:10 mins/km
Sun - 120 mins, 24k's @ about 5:00 mins/km
Tues - 3k TT - 9:48 PB - 3:16, 3:22, 3:09
Fronted up for the TT confident that I had a massive chance of breaking my PB set on a much easier course on Melbourne Cup Day in 2004. As is the norm for me in time trials these days, I went through the first 400m or so in third gear at about 3:25 pace and felt very comfortable. But by this point Matt C was almost 30m clear of me in the lead and I picked up the pace to move into 2nd. The first k passed in 3:16 and then the usual mental battle to maintain the pace in the second k began. I was able to remain strong, especially through the turnaround and went through the second k in 3:22 with Matt now just 2om in front of me. It was a gusty effort from Matt as he had run 2:53 in the Sydney Marathon nine days prior and I knew he must be hurting bad by now and I was a good chance of running him down. I floored it at this point and really attacked the hill behind the boatshed followed by the subsequent downhill. I reeled in the 20m to Matt in about 300m and went straight past him. Matt tried to go with me for about 100m but I kept the foot firmly down and reached the 500m split in just 92 seconds. 'Gees' I thought 'It'd be a shame to waste this split by slowing down over the last 500m'. I felt a million dollars over the next few hundred metres running smoothly and powerfully - it was a sensational feeling!!! Only in the last 150m did my form begin to flag from fatigue but I had enough momentum to cross the line in 9:48 after recording my fastest kilometre ever in the last k - faster than I'd ever gone in 4 x 1k efforts! Naturally I was on a massive high after that - you can't beat the feeling!
Wed - 90 mins, 18k's @ 5:03 mins/km
Thurs - 50mins, 10k's @ 5:15 mins/km on tready
Fri - 2min/1min/30 secs with 30JR x 3 - worked strongly throughout
Thursday, September 27, 2007
A breakthrough performance?
BRRC 25th Anniversary 5k - 2nd out of 70 in 17:28 (PB) 3:28, 3:35, 3:31, 3:29, 3:22
Fronted up for another 5k on Sunday, this time at West End for the BRRC 25th Anniversary race. I was hoping to run 3:33's for as long as I good and hopefully slip under my 17:45 PB if it all came together. Andy Clowes went straight to the front and David Patten tried to go with him whilst I let them go ahead, settling into third place. At the 800m, local Masters legend, Ronnie Peters loomed alongside and then moved past me. I let him go without hesitation as he is a 33-34 minute 10k runner and a few classes above me on his day.
The first k was fairly well timed in 3:28 and shortly afterward, I moved past David into third. The second k passed in 3:35 (it took in the hill behind the boatshed) and the third in 3:31 and I was feeling pretty good. Andy was about 50m in front with Ronnie 25m behind in second and a further 25m to me in third. I knew I was a huge chance of a PB so made sure I worked strongly up the incline around the milk factory so I wouldn't lose any time and was stunned to see Ronnie just 10m in front of me after rounding the bend. I instinctively thought 'Hey, I'm a chance of getting second here!' Over the next 400m I steadily worked my way up to Ronnie's heels and as soon as I caught up to him, I surged, putting a three metre gap on him. However, the surge took a lot out of me. I could feel myself tiring and my cadence started to lose rhythm and Ronnie quickly took the opportunity to surge past me less than a hundred metres later. Ronnie was unable to break clear of me however and this gave me the confidence to have another go and as we turned right off Montague Road I surged again. With the finish line drawing closer, I felt much stronger this time and was able to maintain the momentum after the surge. I sneaked a rare glance over the shoulder shortly afterward and saw Ronnie about 10m adrift. A quick look at the watch confirmed that I only had 90 seconds to the finish line. "I can do this!" I thought about the brutal speedwork sessions we had done on Tuesday and Thursday and it gave me confidence that I had the toughness and speed to hammer it home over the finishing stretch.
Every fibre of my being was in agony but I kept the pedal firmly down and charged home like a man possessed. A glance at the finishing clock 50m from the line ensured I kept up the momentum right to the end to dip under 17:30 for a 17 second PB. I was exultant after passing the line. More important than the PB was the opportunity for a fair dinkum head to head match race with a quality runner as we both fought it out for a placing. These opportunities don't come along very often and it was a huge confidence boost for me to accept the challenge and come out on top in the duel. Gees - it had shades of Deek taking on Juma Ikangaa down Coronation Drive in the 1982 Brisbane Commonwealth Games if you don't mind me saying so :) Theres a lot to be said for racing these lower class races sometimes so runners such as myself have the opportunity to fight it out for a placing rather than finishing 20 places back where you are really running against the clock more than anything. I spoke to Ronnie afterward and asked him if he was just doing a time trial or something but he was adamant he was having a fair dinkum crack at it. I guess he must be coming off a flu or injury as I would normally be eating his dust but as Mona said after the Noosa Half - if you toe the starting line, you're fair game.
All things considered, I would have to say that it was my best ever performance to date, especially considering it came after a week of intense training that left me quite sore. Am looking forward to running some much quicker 5k's later on when I race on the track, taper and wear racing flats.
Here's a link to a shot of me at the 1800:
and hammering it in the last 50 m:
Fronted up for another 5k on Sunday, this time at West End for the BRRC 25th Anniversary race. I was hoping to run 3:33's for as long as I good and hopefully slip under my 17:45 PB if it all came together. Andy Clowes went straight to the front and David Patten tried to go with him whilst I let them go ahead, settling into third place. At the 800m, local Masters legend, Ronnie Peters loomed alongside and then moved past me. I let him go without hesitation as he is a 33-34 minute 10k runner and a few classes above me on his day.
The first k was fairly well timed in 3:28 and shortly afterward, I moved past David into third. The second k passed in 3:35 (it took in the hill behind the boatshed) and the third in 3:31 and I was feeling pretty good. Andy was about 50m in front with Ronnie 25m behind in second and a further 25m to me in third. I knew I was a huge chance of a PB so made sure I worked strongly up the incline around the milk factory so I wouldn't lose any time and was stunned to see Ronnie just 10m in front of me after rounding the bend. I instinctively thought 'Hey, I'm a chance of getting second here!' Over the next 400m I steadily worked my way up to Ronnie's heels and as soon as I caught up to him, I surged, putting a three metre gap on him. However, the surge took a lot out of me. I could feel myself tiring and my cadence started to lose rhythm and Ronnie quickly took the opportunity to surge past me less than a hundred metres later. Ronnie was unable to break clear of me however and this gave me the confidence to have another go and as we turned right off Montague Road I surged again. With the finish line drawing closer, I felt much stronger this time and was able to maintain the momentum after the surge. I sneaked a rare glance over the shoulder shortly afterward and saw Ronnie about 10m adrift. A quick look at the watch confirmed that I only had 90 seconds to the finish line. "I can do this!" I thought about the brutal speedwork sessions we had done on Tuesday and Thursday and it gave me confidence that I had the toughness and speed to hammer it home over the finishing stretch.
Every fibre of my being was in agony but I kept the pedal firmly down and charged home like a man possessed. A glance at the finishing clock 50m from the line ensured I kept up the momentum right to the end to dip under 17:30 for a 17 second PB. I was exultant after passing the line. More important than the PB was the opportunity for a fair dinkum head to head match race with a quality runner as we both fought it out for a placing. These opportunities don't come along very often and it was a huge confidence boost for me to accept the challenge and come out on top in the duel. Gees - it had shades of Deek taking on Juma Ikangaa down Coronation Drive in the 1982 Brisbane Commonwealth Games if you don't mind me saying so :) Theres a lot to be said for racing these lower class races sometimes so runners such as myself have the opportunity to fight it out for a placing rather than finishing 20 places back where you are really running against the clock more than anything. I spoke to Ronnie afterward and asked him if he was just doing a time trial or something but he was adamant he was having a fair dinkum crack at it. I guess he must be coming off a flu or injury as I would normally be eating his dust but as Mona said after the Noosa Half - if you toe the starting line, you're fair game.
All things considered, I would have to say that it was my best ever performance to date, especially considering it came after a week of intense training that left me quite sore. Am looking forward to running some much quicker 5k's later on when I race on the track, taper and wear racing flats.
Here's a link to a shot of me at the 1800:
and hammering it in the last 50 m:
Thursday, September 20, 2007
XXXX powered 5k race
Sun - River Run 5k, 8th out of 250, 17:49
After sinking something in the vincity of 15 beers at the Big Fella's engagement party on Friday night, I lined up in the River Run on Sunday morning looking for a solid hitout - call it a 5k Time Trial if you like. I wanted to do 3:33 pace and perhaps slip under my 17:45 PB if it all came together. I settled into about 12th place early where I stayed till the 2k, just running nice and controlled. As the rabbits started to come back to me I remained strong and moved into eighth place by 4k and just worked home steadily from there. The run felt like a low 18 minute effort so the course may have been a tad short.
Tues - 5 x 1min, 10 x 30 sec with 30 JR
Really asked some questions of myself at this morning session and answered them convincingly. I was no more than 1o metres from Andy C in the lead for the whole session and it was clearly my best session in a month. Absolutely flogged myself on the two sprints around the carpark clocking 35 and then 36 seconds.
Wed - 90 mins, 18.4 k's @ about 4:56 mins/km
Yesterday's gutbuster coupled with an hour spent wielding a sledgehammer to smash up concrete at my place left me sore and sorry for the mid week run. Doing the Green Bridge loop with Mike and Tenzing, I battled my way through the run which was done at a significantly slower than usual pace with Mike dragging me along all the way. I could not possibly have gone any faster. I was so sore and tired that whilst in Ipswich later that morning, I had a 20 minute nap in the car at 9am!
Thurs - 2 x 3 min, 1 x 6 min, 2 x Gold Coast Hill
Spent as much time as possible wearing the Skins yesterday as well as doing an extra cold water wading recovery to give me every chance to back up for today's session. I started off well, struggled a little on the Riverwalk but worked home strongly over the last two minutes and put the finishing touches on with strong efforts up Gold Coast Hill. The legs were still somewhat sore, but I got the most out of what I had this morning.
After sinking something in the vincity of 15 beers at the Big Fella's engagement party on Friday night, I lined up in the River Run on Sunday morning looking for a solid hitout - call it a 5k Time Trial if you like. I wanted to do 3:33 pace and perhaps slip under my 17:45 PB if it all came together. I settled into about 12th place early where I stayed till the 2k, just running nice and controlled. As the rabbits started to come back to me I remained strong and moved into eighth place by 4k and just worked home steadily from there. The run felt like a low 18 minute effort so the course may have been a tad short.
Tues - 5 x 1min, 10 x 30 sec with 30 JR
Really asked some questions of myself at this morning session and answered them convincingly. I was no more than 1o metres from Andy C in the lead for the whole session and it was clearly my best session in a month. Absolutely flogged myself on the two sprints around the carpark clocking 35 and then 36 seconds.
Wed - 90 mins, 18.4 k's @ about 4:56 mins/km
Yesterday's gutbuster coupled with an hour spent wielding a sledgehammer to smash up concrete at my place left me sore and sorry for the mid week run. Doing the Green Bridge loop with Mike and Tenzing, I battled my way through the run which was done at a significantly slower than usual pace with Mike dragging me along all the way. I could not possibly have gone any faster. I was so sore and tired that whilst in Ipswich later that morning, I had a 20 minute nap in the car at 9am!
Thurs - 2 x 3 min, 1 x 6 min, 2 x Gold Coast Hill
Spent as much time as possible wearing the Skins yesterday as well as doing an extra cold water wading recovery to give me every chance to back up for today's session. I started off well, struggled a little on the Riverwalk but worked home strongly over the last two minutes and put the finishing touches on with strong efforts up Gold Coast Hill. The legs were still somewhat sore, but I got the most out of what I had this morning.
Tuesday, September 11, 2007
"No comment"
Sun - 90 mins, 18k's @ about 5:00 mins/km
Volunteered at the Intraining Women's Classic helping to set up the course and observed the proceedings for R4YL. Then battled around the CBD for 90 mins, trimming 30 mins from the usual two hours for the recovery week. Not the best long run, but its done.
Tues - 15 mins of hills
The monthly hill session on the grass in the Botanic Gardens this morning. I improved further on last week and am starting to catch up to those I was running with before the Gold Coast, having already caught up with some. As usual, Glenda and I began our cooldown run immediately after the hard efforts finished and as such, led everyone back to the Ship Inn. Coming off the Goodwill Bridge we were ambushed by an armada of television cameras. As I still had 10 minutes to go for my cooldown, I only offered a brisk 'No comment'. After rolling down to the Cultural Forecourt, I returned to the Ship Inn to discover that the media were actually there to interview Premier in waiting, Anna Bligh :)
Finished off the morning by setting a new PB of 50 Tess-Ups - adding two to my previous PB of 48. For the uninititated, 'Tess-Ups' are actually push ups in honour of our old mate, Tess who introduced the concept!!
Volunteered at the Intraining Women's Classic helping to set up the course and observed the proceedings for R4YL. Then battled around the CBD for 90 mins, trimming 30 mins from the usual two hours for the recovery week. Not the best long run, but its done.
Tues - 15 mins of hills
The monthly hill session on the grass in the Botanic Gardens this morning. I improved further on last week and am starting to catch up to those I was running with before the Gold Coast, having already caught up with some. As usual, Glenda and I began our cooldown run immediately after the hard efforts finished and as such, led everyone back to the Ship Inn. Coming off the Goodwill Bridge we were ambushed by an armada of television cameras. As I still had 10 minutes to go for my cooldown, I only offered a brisk 'No comment'. After rolling down to the Cultural Forecourt, I returned to the Ship Inn to discover that the media were actually there to interview Premier in waiting, Anna Bligh :)
Finished off the morning by setting a new PB of 50 Tess-Ups - adding two to my previous PB of 48. For the uninititated, 'Tess-Ups' are actually push ups in honour of our old mate, Tess who introduced the concept!!
Friday, September 07, 2007
The week so far
Fri - 2 x 1500m, 1 x 2k with 1min SR - 5:20, 5:13, 7:13
Legs still not where I want them to be but otherwise a fair session.
Sun - 120 mins - 24k's @ 5:05 mins/km
Sluggish long run - battled through a few rough patches
Tues - PCRG 3KTT - 10:16 - 3:19, 3:36, 3:20
Thought I had a 10:15 in me and targetted consistent 3:25 splits. That didn't happen as I went out a tad too fast and the legs were starting to fatigue in the middle section. Got a second wind over the last 500m when I set myself the challenge of making up a 30 metre gap to James M(who is still flu affected) and rocketed home to nail him in the last 5 metres. Quite pleased with the run, being only 17 seconds off my season best time despite only being back in full training for a little over two weeks
Wed - 90 mins, 18k's @ about 5:00's mins km
Easy run along the river with Mike R and Tenzing.
Thurs - 50 mins, 10k's @ 5:15 mins/km
Legs very tired after the previous two sessions - an easy 50 minutes at my slowest pace.
Fri - 2min/1min/30sec sprints with 30 JR
Worked strongly in the Botanic Gardens with the PCRG - body is feeling good.
Legs still not where I want them to be but otherwise a fair session.
Sun - 120 mins - 24k's @ 5:05 mins/km
Sluggish long run - battled through a few rough patches
Tues - PCRG 3KTT - 10:16 - 3:19, 3:36, 3:20
Thought I had a 10:15 in me and targetted consistent 3:25 splits. That didn't happen as I went out a tad too fast and the legs were starting to fatigue in the middle section. Got a second wind over the last 500m when I set myself the challenge of making up a 30 metre gap to James M(who is still flu affected) and rocketed home to nail him in the last 5 metres. Quite pleased with the run, being only 17 seconds off my season best time despite only being back in full training for a little over two weeks
Wed - 90 mins, 18k's @ about 5:00's mins km
Easy run along the river with Mike R and Tenzing.
Thurs - 50 mins, 10k's @ 5:15 mins/km
Legs very tired after the previous two sessions - an easy 50 minutes at my slowest pace.
Fri - 2min/1min/30sec sprints with 30 JR
Worked strongly in the Botanic Gardens with the PCRG - body is feeling good.
Thursday, August 30, 2007
Just a few weeks away from top fitness
Tues - 1k/500/1k/500/1k/1k - 3:25,97,3:24,95,3:40, 3:27 with avg 53 sec SR
With a time trial next Tuesday, it was the usual distance efforts under the Story Bridge. My lungs felt clear and strong but the legs were not quite up to run the sub 3:20's I would have done just before the Gold Coast. The 3:40 penultimate rep was slow as I mistakenly thought we were finishing with a 2k effort. Other than that, a good solid hit out and I hope to improve further on that on Friday
Wed - 90 mins, 18k's @ 4:58 mins/km
Cruisey run along Kedron Brook - finished a little later than normal and it was nice to feel the warmth of the sun - will have to break out the sunscreen in a few weeks.
Thurs - 50 mins, 10k's @ 5:11 mins/km
Easy session on tready followed by 10 minutes on exercise bike.
With a time trial next Tuesday, it was the usual distance efforts under the Story Bridge. My lungs felt clear and strong but the legs were not quite up to run the sub 3:20's I would have done just before the Gold Coast. The 3:40 penultimate rep was slow as I mistakenly thought we were finishing with a 2k effort. Other than that, a good solid hit out and I hope to improve further on that on Friday
Wed - 90 mins, 18k's @ 4:58 mins/km
Cruisey run along Kedron Brook - finished a little later than normal and it was nice to feel the warmth of the sun - will have to break out the sunscreen in a few weeks.
Thurs - 50 mins, 10k's @ 5:11 mins/km
Easy session on tready followed by 10 minutes on exercise bike.
Monday, August 27, 2007
Solid progress as the weight stays down
Fri - 5omins, 10k's @ 4:52 mins/km
Didn't feel quite up to a second speedwork session for the week as the comeback gathers momentum. Did the trusty Kedron Brook run in a pleasant light rain. A bit surreal running through a backburned area near the airport with smell of ashes still fresh whilst it was raining!
Sun - 120 mins, 25k's @ 4:52 mins/km
Longest run since GC Marathon as I did the Brisbane Half Marathon course. Felt good - knees a tad till a tad sore since my trail running through the Noosa National Park last weekend. I've only put back 2kg's since my stomach bug and am feeling good at 75kg.
Didn't feel quite up to a second speedwork session for the week as the comeback gathers momentum. Did the trusty Kedron Brook run in a pleasant light rain. A bit surreal running through a backburned area near the airport with smell of ashes still fresh whilst it was raining!
Sun - 120 mins, 25k's @ 4:52 mins/km
Longest run since GC Marathon as I did the Brisbane Half Marathon course. Felt good - knees a tad till a tad sore since my trail running through the Noosa National Park last weekend. I've only put back 2kg's since my stomach bug and am feeling good at 75kg.
Thursday, August 23, 2007
Progress
Tues - 6x1min, 4 x 30secs with JR, 2 mins
Took my time working my way into this session at the Gardens run a little under four minute pace initially and then working home strongly.
Wed - 90 mins, 19k's @ 4:55 mins/km
Was by myself for the Green Bridge loop with nobody showing on a cold, wet and windy morning. The DOMS from running the trails in the Noosa National Park ensured that the pace was a little slower than normal this morning - probably a good thing I was alone.
Thurs - 50 mins, 10k's @ 5:10mins/km
Easy sesh on the tready.
Took my time working my way into this session at the Gardens run a little under four minute pace initially and then working home strongly.
Wed - 90 mins, 19k's @ 4:55 mins/km
Was by myself for the Green Bridge loop with nobody showing on a cold, wet and windy morning. The DOMS from running the trails in the Noosa National Park ensured that the pace was a little slower than normal this morning - probably a good thing I was alone.
Thurs - 50 mins, 10k's @ 5:10mins/km
Easy sesh on the tready.
Monday, August 20, 2007
Noosa
Sat - 50 mins, 10k's @ about 5:00 mins/km
After a day in the office, i headed up to Noosa at 3pm and checked into the Hotel Laguna. No sooner had I unpacked then the running gear was being thrown on and I headed down Hastings st. Diverting to the boardwalk along the beach, I followed it to the National Park where I hugged the coast for an enjoyable run taking in gorgeous scenery as dusk set in. First time I've done that run and it won't be the last. Back at the unit, it was a brief shower and then straight of to the Reef Hotel for an enjoyable dinner with the PCRG. Not having a big race the next day helps!
Sun - 80 mins, 16k's @ about 4:50 mins/km
Got up and after getting the running gear on I headed out to the course and set off down the deserted and closed off course ahead of the rest of the field so I could get some splits for my R4YL article. I reached the 3k mark and took some splits before heading back to the start and following the race as I ran. Gees, that old marvel Monas put in a superb run and could have easily won had he taken it seriously from the word go and had it not been for a dodgy calf!! I ended up covering 8k's whilst the Half was being run and after the races were over, I headed into the National Park for another beautiful run hugging the coast. 16k's all up for the day - all junk miles though - I won't call it a real run. Nevertheless its good to be working up a sweat again after a week on the sidelines. I don't feel like I've lost much at all, but time will tell me more!
After a day in the office, i headed up to Noosa at 3pm and checked into the Hotel Laguna. No sooner had I unpacked then the running gear was being thrown on and I headed down Hastings st. Diverting to the boardwalk along the beach, I followed it to the National Park where I hugged the coast for an enjoyable run taking in gorgeous scenery as dusk set in. First time I've done that run and it won't be the last. Back at the unit, it was a brief shower and then straight of to the Reef Hotel for an enjoyable dinner with the PCRG. Not having a big race the next day helps!
Sun - 80 mins, 16k's @ about 4:50 mins/km
Got up and after getting the running gear on I headed out to the course and set off down the deserted and closed off course ahead of the rest of the field so I could get some splits for my R4YL article. I reached the 3k mark and took some splits before heading back to the start and following the race as I ran. Gees, that old marvel Monas put in a superb run and could have easily won had he taken it seriously from the word go and had it not been for a dodgy calf!! I ended up covering 8k's whilst the Half was being run and after the races were over, I headed into the National Park for another beautiful run hugging the coast. 16k's all up for the day - all junk miles though - I won't call it a real run. Nevertheless its good to be working up a sweat again after a week on the sidelines. I don't feel like I've lost much at all, but time will tell me more!
Wednesday, August 15, 2007
Wiped out
I've seen so many runners fall into a hole after contesting a marathon whether of their own making or otherwise and after the Gold Coast, I vowed not to fall down that hole, but unfortunately, I've lost considerable momentum now. After a promising first up speed session on Friday, I was looking forward to my first two hour run in a while on Sunday but woke up with an aching body and fever. Not long after that I threw up my breakfast. I've since spent the first half of the week battling a stomach that simply doesn't feel like eating. For example, today I had a bowl of cereal for breakfast and couldn't stomach anything else until dinner time!! Coupled with a case of diarrhoea, its been a pretty ordinary couple of days with what I think is a stomach bug of some sort. I've lost 2-3kg's and now tip the scales at a prawn like 74kg - my lightest weight since I started pumping iron seriously at 21.
Thursday, August 09, 2007
Midweek happenings
Wed - 90 mins, 19k's @ about 4:50 mins/km
A cruisey and enjoyable 90 mins with Beth and Mike. We were joined by Mike's Border Collie, Tenzing who loped along with us the whole - that was the first time I've ever gone running with a dog! And a very fit dog I should add!!
Thurs - 50 mins, 10k's @ 5:10 mins/km
A boring but necessary 50 mins on the tready.
A cruisey and enjoyable 90 mins with Beth and Mike. We were joined by Mike's Border Collie, Tenzing who loped along with us the whole - that was the first time I've ever gone running with a dog! And a very fit dog I should add!!
Thurs - 50 mins, 10k's @ 5:10 mins/km
A boring but necessary 50 mins on the tready.
Tuesday, August 07, 2007
Blowing out the cobwebs
After over a week off with a bad cold I'm back in business:
Thurs - 50 min, 10k's @ about 5:00 mins/km - Joined PCRG for Tesso's farewell run
Fri - 40 mins, 8k's @ 5:10 mins/km - Easy effort on tready
Sat - 85 mins, 17k's @ about 5:00 mins/km - Twilight run from Newstead to Story Bridge after work
Tues - 15 mins hills in Botanic Gardens with PCRG. First speedwork session in five weeks - struggled early but worked home strongly - pleasing effort.
Thurs - 50 min, 10k's @ about 5:00 mins/km - Joined PCRG for Tesso's farewell run
Fri - 40 mins, 8k's @ 5:10 mins/km - Easy effort on tready
Sat - 85 mins, 17k's @ about 5:00 mins/km - Twilight run from Newstead to Story Bridge after work
Tues - 15 mins hills in Botanic Gardens with PCRG. First speedwork session in five weeks - struggled early but worked home strongly - pleasing effort.
Monday, July 30, 2007
Cold struggles continue
My cold shows no signs of ending - I've endured particularly bad watery eyes, a runny nose and persistent coughing fits over the weekend. In hindsight, returning to the office on Saturday and spending a long day at work in our sub arctic air conditioning was a mistake. I was in poor shape on Sunday morning and did not make the drive to Ipswich to cover the Park to Park Half Marathon for R4YL.
I have not run since last Tuesday and coupled with my other 13 day break its looking increasingly likely that I will have to drop down in distance at Noosa and do the 5k.
I've taken the day off work and hopefully I can get things right in the next 24-48hours.
I have not run since last Tuesday and coupled with my other 13 day break its looking increasingly likely that I will have to drop down in distance at Noosa and do the 5k.
I've taken the day off work and hopefully I can get things right in the next 24-48hours.
Friday, July 27, 2007
Still not over cold
Am slowly getting over the cold which features a nasty cough and aches throughout my body. Won't run today which is a little concerning as I have one eye on the Noosa Half in three weeks time.
Wednesday, July 25, 2007
Felled
Tues - 50 mins, 10k's @ 4:50 mins/km
Enjoyed an easy run yesterday on the Kedron Brook path aka Jim Soorley Bikeway. The Gateway arterial duplication is certainly hotting up as there were 15 trucks crossing the bikeway as I went past the roadworks for the first time.
Have picked up a cold/sore throat today so no running. From memory, its my first cold in around four months so am pretty pleased with the way my health has held up during Autumn/Winter. Interestingly, prior to the three colds I have had this year, my shins have not ached once - previously any cold I got was preceded by aching shins. I'm pretty confident in saying that my shins are no longer the weakest part of my body. Alas, it was an aching lower back that preceded this cold so I'll have to work on that now!!
Enjoyed an easy run yesterday on the Kedron Brook path aka Jim Soorley Bikeway. The Gateway arterial duplication is certainly hotting up as there were 15 trucks crossing the bikeway as I went past the roadworks for the first time.
Have picked up a cold/sore throat today so no running. From memory, its my first cold in around four months so am pretty pleased with the way my health has held up during Autumn/Winter. Interestingly, prior to the three colds I have had this year, my shins have not ached once - previously any cold I got was preceded by aching shins. I'm pretty confident in saying that my shins are no longer the weakest part of my body. Alas, it was an aching lower back that preceded this cold so I'll have to work on that now!!
Monday, July 23, 2007
PCRG Formal
Fri - 30 mins, 6k's @ 5:15 mins/km
Sun - 70 mins, 14k's @ about 5::00mins/km
Its been good to get back into the running as the skin on my foot slowly heals. 30 mins on the tready on Friday was followed by a 70 minute 'long run' at dusk as I cruised from my place at Wavell Heights, through Marchant Park to Aspley and back. Its all good - prior to that, MJ and I had taken our new Japanese homestayer Nao out to Pinkeba to check out the USS Kitty Hawk. It was an impressive sight - but would have been even better if it was berthed on our side of the river. I was truly stunned at how many Brisbanite's had decided to take a Sunday arvo drive out to see her. We were in bumper to bumper traffic for 30 mins to get there and when we left, cars were backed up 5k's.
No doubt the highlight of the weekend however was the PCRG Formal at the Rydges Rooftop - you'd be hard pressed to find many better functions rooms with a better view in town. A nice meal and plenty of drinks were enjoyed and it was great to catch up with everyone's Gold Coast stories after not having attended training since. I was relatively well behaved (I didn't even harass, limiting the damage to about eight drinks. Andy S was a deserving winner of the Group member of the year for mine although I'm not sure about Keith winning the best shirt off look :) Perky's experience was upsetting but he's a tough lad and I'm sure he'll bounce back - get well soon, Mate!
Sun - 70 mins, 14k's @ about 5::00mins/km
Its been good to get back into the running as the skin on my foot slowly heals. 30 mins on the tready on Friday was followed by a 70 minute 'long run' at dusk as I cruised from my place at Wavell Heights, through Marchant Park to Aspley and back. Its all good - prior to that, MJ and I had taken our new Japanese homestayer Nao out to Pinkeba to check out the USS Kitty Hawk. It was an impressive sight - but would have been even better if it was berthed on our side of the river. I was truly stunned at how many Brisbanite's had decided to take a Sunday arvo drive out to see her. We were in bumper to bumper traffic for 30 mins to get there and when we left, cars were backed up 5k's.
No doubt the highlight of the weekend however was the PCRG Formal at the Rydges Rooftop - you'd be hard pressed to find many better functions rooms with a better view in town. A nice meal and plenty of drinks were enjoyed and it was great to catch up with everyone's Gold Coast stories after not having attended training since. I was relatively well behaved (I didn't even harass, limiting the damage to about eight drinks. Andy S was a deserving winner of the Group member of the year for mine although I'm not sure about Keith winning the best shirt off look :) Perky's experience was upsetting but he's a tough lad and I'm sure he'll bounce back - get well soon, Mate!
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