Cracked 2hrs for the first time this morning, and what a struggle it was! Whether it was food or a too-sudden build-up of kms (it shouldn't be that), from about 1:30 onwards I was really struggling. No doubt the Edgewater hill didn't help (HR spiked at 160 - too high for a long run) but mid 20's weather at 9am was also a factor. I got through it, admittedly with a 30 second rest after the hill and another unplanned water stop for a breather/water/gel (I should've consumed two by this time) but it wasn't pretty. 27.5 kms total for 2:03 of running.
Yesterday's run impacted upon today, as I was absolutely rooted afterwards - again, perhaps a heat thing, or too much too soon. I planned on reviving an old session (3 sets of 5 x 600 in 2:00 with 90 sec. rest b/w reps & 3 min rest b/w sets) at the track but only got through 2 sets. Mind you, each rep in the first set was somewhere between 1:53 - 1:56, so I was going too quick, but even during the second set, with reps falling between 1:56 - 1:59, the 90 seconds didn't seem like enough and during the 2nd 3 min. rest I packed it in, went into the gym for a bit and then did the laboring cool down home. 12.5 kms of running (6 hard, 6.5 w/u & c/d).
Friday (Boxing Day) was just get out and run off Thursday's excesses. A cruisy 12.8 kms in 56 minutes did the job, but again, with the warm weather it's all become a bit energy sapping. I'm unsure of the total kms for the week but surely it's in the 80-90 range, so slowly they build.
Sunday, December 28, 2008
Thursday, December 25, 2008
Merry Christmas and happy running
Merry Christmas to all...hope your day was relaxing.
Some good running since the last post, an easy Monday & Wednesday to recover from Sunday's long run & Tuesday (to be discussed). Somewhere between 40 and 50 minutes for both runs, nothing spectacular but it wasn't needed.
Tuesday - hills in the You Yangs. Went along with Stu and a number of the club's younger runners (juniors) where different groups did different sessions. After completing a 10 minute warm-up, I managed to raise the average age of the so-called fast group ( 2 x 15 or 16 y.o, 18 y.o and yours truly @ 34) where we did 6 "top-of-the-hill" repeats with a 2 minute recovery. Well, needless to say, I wasn't beating any of the three boys to the top but I wasn't recovering any longer than the 2 minutes prescribed, unlike 3 others, who stole another minute or so getting a drink on the 4th rep. Once these were done we joined the big group for 4 one minute repeat and did an easy 10 minute cooldown. Great session, I really enjoyed it.
Today - Christmas Day, I wanted to get in a hard workout before the day of eating and drinking that lied ahead. Warming up through Newport Lakes, I then proceeded to put in 7 three minute efforts, following up each with a 90 second jogging recovery. The ground covered during the efforts (through Newport & Williamstown) was enough to only make the recovery home 10 minutes, so 13 kms in about 54 minutes so the efforts must have been significant.
A lazy 50 mins-hour tomorrow in the new kicks (Brooks Trance, courtesy of the previously mentioned gift voucher) should help shed some of the excess of today.
God bless summer, and progress is being made...
Some good running since the last post, an easy Monday & Wednesday to recover from Sunday's long run & Tuesday (to be discussed). Somewhere between 40 and 50 minutes for both runs, nothing spectacular but it wasn't needed.
Tuesday - hills in the You Yangs. Went along with Stu and a number of the club's younger runners (juniors) where different groups did different sessions. After completing a 10 minute warm-up, I managed to raise the average age of the so-called fast group ( 2 x 15 or 16 y.o, 18 y.o and yours truly @ 34) where we did 6 "top-of-the-hill" repeats with a 2 minute recovery. Well, needless to say, I wasn't beating any of the three boys to the top but I wasn't recovering any longer than the 2 minutes prescribed, unlike 3 others, who stole another minute or so getting a drink on the 4th rep. Once these were done we joined the big group for 4 one minute repeat and did an easy 10 minute cooldown. Great session, I really enjoyed it.
Today - Christmas Day, I wanted to get in a hard workout before the day of eating and drinking that lied ahead. Warming up through Newport Lakes, I then proceeded to put in 7 three minute efforts, following up each with a 90 second jogging recovery. The ground covered during the efforts (through Newport & Williamstown) was enough to only make the recovery home 10 minutes, so 13 kms in about 54 minutes so the efforts must have been significant.
A lazy 50 mins-hour tomorrow in the new kicks (Brooks Trance, courtesy of the previously mentioned gift voucher) should help shed some of the excess of today.
God bless summer, and progress is being made...
Sunday, December 21, 2008
Whoa, what a week!!
Packed a stack into this week - went to the 'G to see some cricket, Kevin got his stitches out and went for a ride on the train, ran a mile, ran a km, left a school, cooked a barbie for Jen's fam...man, it's all happening!
The running
The mile - first time ever, wasn't ready, but now I have a benchmark and I was most glad to have broken 5 minutes, as I should, even though my training isn't necessarily isn't geared towards the short and fast. Came 6th, ran even(ish) splits so I'm OK with the effort and the result.
The km - again, as I should, cracked 3 minutes. About 2:54-2:55, which I think was about 3 seconds quicker than last year. Got stronger as things progressed, which I think is showing in some of my training.
Today I was just shy of 2 hours and covered 26 and bit kms, and the lack of dinner last night really showed, as the run felt tough. It probably wasn't aided by a 3 x 10 minute effort/tempo run yesterday, with the combined distance over the two days being over the marathon distance and the time about 3:10, so I've probably got reason to feel knackered.
Holidays are upon us so my volume and intensity will pick up, as recovery won't be in front of kids. I'm looking forward to Tuesday nights hill repeat session in the You Yangs as it will be a good opportunity to catch up with the teammates pre-Christmas.
Life
Friday I spent my final day at HCSC. Whilst I initiated the change and am overjoyed at the move, there is an element of sadness as I had some good relationships and made some friends in that time. You stay in contact with those that matter and those who don't will simply fade, but being paraded in front of a staff who appeared overwhelmingly positive towards you, and making a speech prepared in the wee AM hours in an inebriated state, is awkward.
I got the perfect gift for a runner - a $265 Sportspower gift voucher. Wow - that's very generous, most humbling and extremely unexpected. Besides the obligatory new pair of shoes (perhaps not), let's see what else is on offer.
Nice posts are good posts, eh?
The running
The mile - first time ever, wasn't ready, but now I have a benchmark and I was most glad to have broken 5 minutes, as I should, even though my training isn't necessarily isn't geared towards the short and fast. Came 6th, ran even(ish) splits so I'm OK with the effort and the result.
The km - again, as I should, cracked 3 minutes. About 2:54-2:55, which I think was about 3 seconds quicker than last year. Got stronger as things progressed, which I think is showing in some of my training.
Today I was just shy of 2 hours and covered 26 and bit kms, and the lack of dinner last night really showed, as the run felt tough. It probably wasn't aided by a 3 x 10 minute effort/tempo run yesterday, with the combined distance over the two days being over the marathon distance and the time about 3:10, so I've probably got reason to feel knackered.
Holidays are upon us so my volume and intensity will pick up, as recovery won't be in front of kids. I'm looking forward to Tuesday nights hill repeat session in the You Yangs as it will be a good opportunity to catch up with the teammates pre-Christmas.
Life
Friday I spent my final day at HCSC. Whilst I initiated the change and am overjoyed at the move, there is an element of sadness as I had some good relationships and made some friends in that time. You stay in contact with those that matter and those who don't will simply fade, but being paraded in front of a staff who appeared overwhelmingly positive towards you, and making a speech prepared in the wee AM hours in an inebriated state, is awkward.
I got the perfect gift for a runner - a $265 Sportspower gift voucher. Wow - that's very generous, most humbling and extremely unexpected. Besides the obligatory new pair of shoes (perhaps not), let's see what else is on offer.
Nice posts are good posts, eh?
Sunday, December 14, 2008
Damn treadmill lured me back...
But only because Saturday was so godawful, I wasn't going to a) not run and b) get beaten from pillar to post by fierce winds and rain in trying to do speedwork. So I settled for 8 x 1km reps (with a walking break between reps in brackets)
2 x 3.24 (90, 85)
2 x 3.27 (80, 75)
2 x 3.29 (70, 65)
2 x 3.31 (60, 55)
with a 1.5 km warm-up & cool down either side of that session. I've been icing the leg like crazy, just to be proactive, but I pulled up OK this morning. Today run was 1hr 50 min, with just shy of 25kms being covered, copped some rain and a southerly on the way home, but pulled up OK. Went to one of Jen's aunts for a Christmas lunch, ate well without gorging and it was a nice relaxing afternoon.
Friday evening I didn't run, but did some work on the wind trainer for 45 minutes and some abdominal/stretching/weights work. Earlier that day I had my induction day at my new school and discovered I'd be teaching Year 12 Legal Studies. The idea excites me but finding out during when we (new teachers to the school) were all introducing each other was a bit of a shock. The day itself was an ambush of information, meeting new people and so forth, but I'm excited and nervous all at once about the change of location.
Weather permitting, tomorrow I'm off to to the Sheffield Shield @ the MCG to watch Victoria vs Western Australia with some Year 7 & 9 students. Providing the students behave themselves, it should be a good day.
2 x 3.24 (90, 85)
2 x 3.27 (80, 75)
2 x 3.29 (70, 65)
2 x 3.31 (60, 55)
with a 1.5 km warm-up & cool down either side of that session. I've been icing the leg like crazy, just to be proactive, but I pulled up OK this morning. Today run was 1hr 50 min, with just shy of 25kms being covered, copped some rain and a southerly on the way home, but pulled up OK. Went to one of Jen's aunts for a Christmas lunch, ate well without gorging and it was a nice relaxing afternoon.
Friday evening I didn't run, but did some work on the wind trainer for 45 minutes and some abdominal/stretching/weights work. Earlier that day I had my induction day at my new school and discovered I'd be teaching Year 12 Legal Studies. The idea excites me but finding out during when we (new teachers to the school) were all introducing each other was a bit of a shock. The day itself was an ambush of information, meeting new people and so forth, but I'm excited and nervous all at once about the change of location.
Weather permitting, tomorrow I'm off to to the Sheffield Shield @ the MCG to watch Victoria vs Western Australia with some Year 7 & 9 students. Providing the students behave themselves, it should be a good day.
Thursday, December 11, 2008
only a few days left in the asylum
Only a few days left in the nuthouse that is HCSC but they can't come soon enough. The best analogy I can draw is in the final 200m of a 5K on the track, when you're either accelerating for a fast finish or just wanting to get over the line and be done with it, marshalls are just chucking the high steeples on the track. You'll still finish, but the obstacles are an unnecessary inconvenience.
A solid few days since the last post. 1:40 on Sunday, but I pulled up a bit sore in the right leg. Monday I still felt funny so I did some spinning on the bike for 45 minutes + some weights & ab. work & stretching. Tuesdays was a beauty - 10 easy w/u, 10 tempo, 5 easy, 20 tempo, 7 easy c/d. Wednesday an easy 45 minutes in the evening and ths morning I did the session that I did on Saturday at the track, but half the distances (1, 2, 3, 4, 3, 2, 1, 2, 3, 4) and a little quicker for the repetitions (72 & 70 for the 400's), on average between 2:55 & 3:00 m/km pace (so short sharpies @ 1500 pace. Hopefully things are in place for a solid Saturday and a sub 5 mile on Tuesday night.
I have a day off today (hence the early morn. speed session @ the track) but I'm hostage in house until the furniture guy comes regarding our coffee table. It's a very minor problem easily fixed, but the table is a new purchase and the issue of being unable to attach a table leg due to a few millimetres of inaccurate drilling shouldn't be the responsibility of the consumer.
I'm mentally wrestling with the idea of going to tonight's Zatopek, I'll just have to see what else is on & who else is going.
Au revoir.
A solid few days since the last post. 1:40 on Sunday, but I pulled up a bit sore in the right leg. Monday I still felt funny so I did some spinning on the bike for 45 minutes + some weights & ab. work & stretching. Tuesdays was a beauty - 10 easy w/u, 10 tempo, 5 easy, 20 tempo, 7 easy c/d. Wednesday an easy 45 minutes in the evening and ths morning I did the session that I did on Saturday at the track, but half the distances (1, 2, 3, 4, 3, 2, 1, 2, 3, 4) and a little quicker for the repetitions (72 & 70 for the 400's), on average between 2:55 & 3:00 m/km pace (so short sharpies @ 1500 pace. Hopefully things are in place for a solid Saturday and a sub 5 mile on Tuesday night.
I have a day off today (hence the early morn. speed session @ the track) but I'm hostage in house until the furniture guy comes regarding our coffee table. It's a very minor problem easily fixed, but the table is a new purchase and the issue of being unable to attach a table leg due to a few millimetres of inaccurate drilling shouldn't be the responsibility of the consumer.
I'm mentally wrestling with the idea of going to tonight's Zatopek, I'll just have to see what else is on & who else is going.
Au revoir.
Saturday, December 6, 2008
There was was this one time, in hospital...
What an interesting couple of days to say the least.
Thursday morning I go downstairs to discover Kev has a cut ON his eyeball which has split it open...BAD BAD news. Naturally, he and young Jeffrey had been scuffling and Jeffrey, with either sharp claws or his teeth, had perforated Kevvie's eyeball. The end result? Kev went into surgery and is now a one-eyed Guinea Pig. Scary huh? Fortunately he has recovered really well to date and everything should be back to normal (as normal as a one-eyed guinea pig can get) in a few weeks. Vet bill? Let's just say "significant".
The other beneficiary of emergency services was the author of this very blog. Yes, last night I ate something without looking at the wrapper and naturally, when I started to get a strange feeling, I read the packet and saw the word 'tulled Sesame seeds", to which I have an allergy. So yeah, I had an allergic reaction, enough for a ride in an Ambo and some drugs into my arm at the Western General. I was discharged at about 2am this morning. How did this situation arise? Long story, but in short a presumptuous error of judgement.
Nothing too exciting on the running front, but I'm getting there. A brief summary as follows:
Wednesday: 5 x 6 minute efforts with 2 minute jogging recoveries, including warm-up & cool down. Ground covered - From school to Shaws Rd bridge & back along the river (those in Hoppers will know the route well).
Thursday morn: 4 laps of Newport Lakes (some nice climbing), 40 minutes in total.
Friday: easy run to base of Somerville Road, over bridge & back home. 35 minutes.
Today: Run to & from Gym. 5 x 90m strides on track. Track session as follows:
200, 400, 600, 800, 600, 400, 200, 400, 600, 800 with varying rests from 40 seconds to 100 seconds between the longer reps. Most reps were done at approx 3:10-3:15 m/km pace, which is a smidge faster than my 5k pace at the moment.
I'll try to get in a long run very early tomorrow - nothing strenouos, just to clock up the kms and time of my feet, with the aim being two hours. My next lot of races should be the 5K & 1500 for AV on Saturday, touch wood.
Thursday morning I go downstairs to discover Kev has a cut ON his eyeball which has split it open...BAD BAD news. Naturally, he and young Jeffrey had been scuffling and Jeffrey, with either sharp claws or his teeth, had perforated Kevvie's eyeball. The end result? Kev went into surgery and is now a one-eyed Guinea Pig. Scary huh? Fortunately he has recovered really well to date and everything should be back to normal (as normal as a one-eyed guinea pig can get) in a few weeks. Vet bill? Let's just say "significant".
The other beneficiary of emergency services was the author of this very blog. Yes, last night I ate something without looking at the wrapper and naturally, when I started to get a strange feeling, I read the packet and saw the word 'tulled Sesame seeds", to which I have an allergy. So yeah, I had an allergic reaction, enough for a ride in an Ambo and some drugs into my arm at the Western General. I was discharged at about 2am this morning. How did this situation arise? Long story, but in short a presumptuous error of judgement.
Nothing too exciting on the running front, but I'm getting there. A brief summary as follows:
Wednesday: 5 x 6 minute efforts with 2 minute jogging recoveries, including warm-up & cool down. Ground covered - From school to Shaws Rd bridge & back along the river (those in Hoppers will know the route well).
Thursday morn: 4 laps of Newport Lakes (some nice climbing), 40 minutes in total.
Friday: easy run to base of Somerville Road, over bridge & back home. 35 minutes.
Today: Run to & from Gym. 5 x 90m strides on track. Track session as follows:
200, 400, 600, 800, 600, 400, 200, 400, 600, 800 with varying rests from 40 seconds to 100 seconds between the longer reps. Most reps were done at approx 3:10-3:15 m/km pace, which is a smidge faster than my 5k pace at the moment.
I'll try to get in a long run very early tomorrow - nothing strenouos, just to clock up the kms and time of my feet, with the aim being two hours. My next lot of races should be the 5K & 1500 for AV on Saturday, touch wood.
Wednesday, December 3, 2008
good news and a pasting from Geb...
Good news re: stress fractures. Right now, they're not there, but there's ongoing maintenance of the lower leg to ensure they don't appear. Orthotics have been purchased and will be worn religiously, and the treadmill will be off the agenda at home, maybe just some speedwork at the gym. Some stronger anti-inflams and a bit of common sense should set it right.
Some solid running between this post and the last - including, lo and behold, a session on the track IN SPIKES. Sunday's Great Australian Run went almost to plan and is a fair indicator of where I'm at right now. 55:32 for 15K's, even-ish 5K splits and minimal niggles with the shin and a free massage made for a good day. Oh, and I got within 13 minutes of the great Haile Gebresalaisse.
Off for some interval work at lunch, as I drank beer and ate curry instead of doing this session last night.
It's on man, it's on.
Some solid running between this post and the last - including, lo and behold, a session on the track IN SPIKES. Sunday's Great Australian Run went almost to plan and is a fair indicator of where I'm at right now. 55:32 for 15K's, even-ish 5K splits and minimal niggles with the shin and a free massage made for a good day. Oh, and I got within 13 minutes of the great Haile Gebresalaisse.
Off for some interval work at lunch, as I drank beer and ate curry instead of doing this session last night.
It's on man, it's on.
Wednesday, November 26, 2008
New position, anxious wait, stuff...
As of next year I'll be teaching at Maribyrnong College. I won't be directly exposed to their Sports School, but with Year 12 Business Management as one of my classes, no doubt there'll be kids in there who we'll here about in future. The interview went pretty well, the interviewers thought it went a little better than that, and thus my time at Hoppers ends on December 19. New beginnings...
The anxious wait? A bone scan tomorrow to determine whether the dreaded SF's have reared their head just over two years from their first occurrence. I'm come to the realisation the treadmill at home has become a bit of a crutch to lean on and may be a cause of the niggles I've been having recently, with rolling hill sessions causing an unnatural stride and subsequently playing havoc with my right leg. Again, let's wait for the results.
Stuff? I have just discovered what Mr Horse said in his classic UN address on the Ren & Stimpy show. "Cockroaches check in, but they don't check out" - not the "he said no sir he doesn't like it" as proclaimed by a journalist's hat-wearing Ren Hoek. This will only make sense to a select few...if you are not among them just nod and let me have my good lie down.
The windtrainer, then the year 10 kids' exams to mark and the night is done. Tonight's run was a toughie - 15 minutes easy, 7.5 minutes hard tempo, 2 easy, 7.5 h/t, 2 easy, 7.5 h/t, 2 easy, then 6 minutes of 30 sec surge/30 sec. shuffle, then a short cooldown home (yes, 'twas outdoors). A niggle at the base of my foot, but no problem with the shin. Why run when you're having a f%^king bone scan you ask? Because the running itch hadn't been scratched for two days, and I was going loopy.
Shalom.
The anxious wait? A bone scan tomorrow to determine whether the dreaded SF's have reared their head just over two years from their first occurrence. I'm come to the realisation the treadmill at home has become a bit of a crutch to lean on and may be a cause of the niggles I've been having recently, with rolling hill sessions causing an unnatural stride and subsequently playing havoc with my right leg. Again, let's wait for the results.
Stuff? I have just discovered what Mr Horse said in his classic UN address on the Ren & Stimpy show. "Cockroaches check in, but they don't check out" - not the "he said no sir he doesn't like it" as proclaimed by a journalist's hat-wearing Ren Hoek. This will only make sense to a select few...if you are not among them just nod and let me have my good lie down.
The windtrainer, then the year 10 kids' exams to mark and the night is done. Tonight's run was a toughie - 15 minutes easy, 7.5 minutes hard tempo, 2 easy, 7.5 h/t, 2 easy, 7.5 h/t, 2 easy, then 6 minutes of 30 sec surge/30 sec. shuffle, then a short cooldown home (yes, 'twas outdoors). A niggle at the base of my foot, but no problem with the shin. Why run when you're having a f%^king bone scan you ask? Because the running itch hadn't been scratched for two days, and I was going loopy.
Shalom.
Thursday, November 20, 2008
Ooh, a dublup mid-week
To continue the great Australian tradition of doing our best to mangle the Queen's English by making lazy compounds out of 2 or more words (makes us sound Deutsch when it's just Bog-lish), I am advising of a double up whereby this morning I did 35 minutes of easy work + climbs in the Newport Lakes, went to a job interview (more about that in next post), and then did an indoor speed session of sorts of 10 x 250 (rolling 250m recovery @ 4:30-4:45 min/k pace ) in 45-47 seconds + 2.5 w/u & 2.5 c/d. I am using Voltaren anti-inflams + ice to deal with the right leg, which feels more muscular than bone as the issues aren't as extreme as 2 years ago. The physio doesn't seem too worried...yet. Now I'll be contributing to Andre's (physio) elite-schools-in-Geelong fund over the next two weeks.
Wednesday (Stu, are you reading?) was a difficult but liberating interval run out & back from School via the Werribee River. The run? here goes - 11 min easy (w/u), 10 min hard/tempo, 2 easy/recover, 10 h/t, 2 e/r, 6 h/t, 1.2 e/r, 6 h/t and then 10 easy/recover back to school. HR maxed at 170, which is a bit high but it reflects accurately fitness (or lack thereof) and effort on what I measured to be about a 15K run.
Wednesday (Stu, are you reading?) was a difficult but liberating interval run out & back from School via the Werribee River. The run? here goes - 11 min easy (w/u), 10 min hard/tempo, 2 easy/recover, 10 h/t, 2 e/r, 6 h/t, 1.2 e/r, 6 h/t and then 10 easy/recover back to school. HR maxed at 170, which is a bit high but it reflects accurately fitness (or lack thereof) and effort on what I measured to be about a 15K run.
Sunday, November 16, 2008
The physio awaits...
Yeah, the right leg/shin is causing concern again.
A pretty uninspiring week, made all the worse by foregoing a club hitout (albeit only a 1500) for a BBQ at one of Jen's friends - it was a very good afternoon/evening actually, but I may be pushing it for qualifying for 1500m/5000m events if I miss any more.
No long run this week, just 50 minutes on the bike followed by 50 minutes of easy running (est 11 or so kms), so this is playing on the mind a bit. Yesterday's session was interesting - indoors, 15 x 500m with 45 second recovery at about 3:12-3:15 minute pace, flanked by 2km warm up & cool down. This was my competitive hitout of sorts. Wednesday and Thursday weren't any good, Friday was a nice 35 minutes in the Newport Lakes in the wee AM hours before the rains ambushed us.
The job interview wasn't successful. I'm disappointed but not surprised, the interview wasn't brilliant - this just means being proactive in seeing in what else is out there or simply starting totally afresh at the current location. It's a bit like the running and the body at the moment - taking a step backwards before taking two forwards.
As soon as the physio appointment has concluded I'll plan my attack from here on in. I'm bracing myself for a repeat of '06-07 (stressies), but again, let's wait and see.
A pretty uninspiring week, made all the worse by foregoing a club hitout (albeit only a 1500) for a BBQ at one of Jen's friends - it was a very good afternoon/evening actually, but I may be pushing it for qualifying for 1500m/5000m events if I miss any more.
No long run this week, just 50 minutes on the bike followed by 50 minutes of easy running (est 11 or so kms), so this is playing on the mind a bit. Yesterday's session was interesting - indoors, 15 x 500m with 45 second recovery at about 3:12-3:15 minute pace, flanked by 2km warm up & cool down. This was my competitive hitout of sorts. Wednesday and Thursday weren't any good, Friday was a nice 35 minutes in the Newport Lakes in the wee AM hours before the rains ambushed us.
The job interview wasn't successful. I'm disappointed but not surprised, the interview wasn't brilliant - this just means being proactive in seeing in what else is out there or simply starting totally afresh at the current location. It's a bit like the running and the body at the moment - taking a step backwards before taking two forwards.
As soon as the physio appointment has concluded I'll plan my attack from here on in. I'm bracing myself for a repeat of '06-07 (stressies), but again, let's wait and see.
Tuesday, November 11, 2008
Another midweek post...
Early days I know, but whilst in front of the 'idiot screen' I just thought I'd contribute two days of running notes.
Monday - nothing exciting, warmish weather (even late) and about 35 minutes with climbs to and from Blackshaws Rd. bridge and through the Newport Lakes.
Tuesday - TOUGH! Warm weather, some concentration required. How to describe the session - 10 warm up/easy, 7 minutes hard, 90 seconds easy jog, 7:00, 1:30; 6:00; 1:30; 6:00 then an easy 8 - 9 minutes to home. Hardest session I've done in a while, even though the intervals were only at 3:35-3:40 min/km pace.
Now to finalise another job application, as I'm yet to hear about Friday. This doesn't worry, as I'll either receive a phone call (thumbs up) or an e-mail (thumbs down) over the next few days.
Monday - nothing exciting, warmish weather (even late) and about 35 minutes with climbs to and from Blackshaws Rd. bridge and through the Newport Lakes.
Tuesday - TOUGH! Warm weather, some concentration required. How to describe the session - 10 warm up/easy, 7 minutes hard, 90 seconds easy jog, 7:00, 1:30; 6:00; 1:30; 6:00 then an easy 8 - 9 minutes to home. Hardest session I've done in a while, even though the intervals were only at 3:35-3:40 min/km pace.
Now to finalise another job application, as I'm yet to hear about Friday. This doesn't worry, as I'll either receive a phone call (thumbs up) or an e-mail (thumbs down) over the next few days.
Sunday, November 9, 2008
Eventful week
My Year 12's finished their Accounting exam, I went for a job interview and ran a little bit.
The exam was a good one, and the group seemed OK with it, or the ones I spoke to did. The interview didn't go horribly but honestly, I don't think that effort will have me relocating next year. It just didn't feel "right", but again, I'm not the panel, and they may have seen things a little better than I did, but I'd be surprised. Even a 4K of rolling hills on the treadmill (Friday was a horrid day)between getting home and going for the interview didn't help...but let's wait and see.
Some tempo running (much leaving me knackered), some work on the bike, a few hills and some easy stuff all added up to somewhere between 80 and 90. With a 1500 next week, a 5K the week after and then the Great Oz Run @ Albert Park, it's a good time to be back running.
The exam was a good one, and the group seemed OK with it, or the ones I spoke to did. The interview didn't go horribly but honestly, I don't think that effort will have me relocating next year. It just didn't feel "right", but again, I'm not the panel, and they may have seen things a little better than I did, but I'd be surprised. Even a 4K of rolling hills on the treadmill (Friday was a horrid day)between getting home and going for the interview didn't help...but let's wait and see.
Some tempo running (much leaving me knackered), some work on the bike, a few hills and some easy stuff all added up to somewhere between 80 and 90. With a 1500 next week, a 5K the week after and then the Great Oz Run @ Albert Park, it's a good time to be back running.
Sunday, November 2, 2008
Better, but....
A late arrival home Friday before birthday drinks at my brother and sister-in-law's house kept to me to 40 minutes of spinning on the wind-trainer + some weights etc (elected to stay off treadmill). Probably a good thing.
Yesterday's runs were an 800 + 3K. The 800 was slightly quicker than last fortnight, but I seem to be doing it all off memory, as I haven't done any discernible speedwork which will help no end. Either high 2.14's or low 2.15's, which is a second and a half minimum improvement from a fortnight ago. Not that fast, but improvement nonetheless.
The 3K felt even but the 'struggle shrug', where I seem to tense up when fatigued, appeared on the last lap. This aside, I'm happy with the result of 9.54, as it was good to get under 10 when I didn't think I was ready right now.
21K this morning - beautiful morning to run, but dealing with the sore calves may have created a new concern, that of the right leg. I was hobbling a bit afterwards and the massage I received was a significant help, but it's now watching out for the right shin to ensure that it doesn't reignite.
Ballpark kms for the week about 70-75. Triple figures hopefully by late December, but let's just allow things to take their course.
Yesterday's runs were an 800 + 3K. The 800 was slightly quicker than last fortnight, but I seem to be doing it all off memory, as I haven't done any discernible speedwork which will help no end. Either high 2.14's or low 2.15's, which is a second and a half minimum improvement from a fortnight ago. Not that fast, but improvement nonetheless.
The 3K felt even but the 'struggle shrug', where I seem to tense up when fatigued, appeared on the last lap. This aside, I'm happy with the result of 9.54, as it was good to get under 10 when I didn't think I was ready right now.
21K this morning - beautiful morning to run, but dealing with the sore calves may have created a new concern, that of the right leg. I was hobbling a bit afterwards and the massage I received was a significant help, but it's now watching out for the right shin to ensure that it doesn't reignite.
Ballpark kms for the week about 70-75. Triple figures hopefully by late December, but let's just allow things to take their course.
Thursday, October 30, 2008
A weekday post - yikes!!
4 days of successive running...this is good!
Braved the breezy conditions M, T, W with one hour, 45 minutes of interval (3 x 8 minutes @ tempo with 1 minute of recovery in between flanked by a warm up & a cool down) and 50 minutes respectively. Tuesday's run was tough (intervals probably about 3:45-3:50 km pace) but it was good to knock it on the head.
Today's run, indoors (yeah yeah I know), was something different. 2km warm up then
100 @ 19 km/h; 100 @ 14
200 @ 18.8 ; 200 @ 13
300 @ 18.6 ; 300 @ 13
200 @ 18.8; 200 @ 13
100 @ 19
1 minute's walking rest
100 @ 19; 100 @ 14
150 @ 19; 150 @ 14
200 @ 18.8; 200 @ 13
250 @ 18.8; 250 @ 13
300 @ 18.6; 300 @ 13
then the above in reverse, followed by another minute's walking rest and then a repeat of the 1st block, then a 2km cool down. So all up 3.5 kms of solid running. For those seeking insomnia cures (count 'em on one hand) by reading this column, you may find purpose in the above session. I worked hard, was reasonably conked afterwards, but the idea of this session just came into my head preparing a maths exam for a year 11 class.
Oh, and I've just entered the Great Australian Run, so if I cross paths with Geb I'll ask him the question you all want to know...how do Haile Selaisse's (go research him folks!!) Rastafari disciples reconcile superior athletic performance with the intake of de 'erb. Kidding!! We'll talk beer.
Braved the breezy conditions M, T, W with one hour, 45 minutes of interval (3 x 8 minutes @ tempo with 1 minute of recovery in between flanked by a warm up & a cool down) and 50 minutes respectively. Tuesday's run was tough (intervals probably about 3:45-3:50 km pace) but it was good to knock it on the head.
Today's run, indoors (yeah yeah I know), was something different. 2km warm up then
100 @ 19 km/h; 100 @ 14
200 @ 18.8 ; 200 @ 13
300 @ 18.6 ; 300 @ 13
200 @ 18.8; 200 @ 13
100 @ 19
1 minute's walking rest
100 @ 19; 100 @ 14
150 @ 19; 150 @ 14
200 @ 18.8; 200 @ 13
250 @ 18.8; 250 @ 13
300 @ 18.6; 300 @ 13
then the above in reverse, followed by another minute's walking rest and then a repeat of the 1st block, then a 2km cool down. So all up 3.5 kms of solid running. For those seeking insomnia cures (count 'em on one hand) by reading this column, you may find purpose in the above session. I worked hard, was reasonably conked afterwards, but the idea of this session just came into my head preparing a maths exam for a year 11 class.
Oh, and I've just entered the Great Australian Run, so if I cross paths with Geb I'll ask him the question you all want to know...how do Haile Selaisse's (go research him folks!!) Rastafari disciples reconcile superior athletic performance with the intake of de 'erb. Kidding!! We'll talk beer.
Sunday, October 26, 2008
Can't think of an interesting heading right now...
Did anyone know the temperature/humidity between 7:30 & 9am this morning? Shit, 85 minute relatively easy runs aren't supposed to be that hard. I just felt really sluggish, still shaking the cold, fatigued from yesterday's track and probably just a bit blaaaargh in general. But at least I got out there, so it's a small step to routine.
Yesterday's track...yeah...well. A 4:37 for the 1500, a 17:55 for the 5K with the last 2K in about 7:30, which means I was just sapped. Solution to problem with times - more speedwork, more tempo work, longer Sundays. Just more running really, how about that? There shouldn't be as many interruptions this week one hopes, but the first pebble towards Canberra has been laid.
Yesterday's track...yeah...well. A 4:37 for the 1500, a 17:55 for the 5K with the last 2K in about 7:30, which means I was just sapped. Solution to problem with times - more speedwork, more tempo work, longer Sundays. Just more running really, how about that? There shouldn't be as many interruptions this week one hopes, but the first pebble towards Canberra has been laid.
Sunday, October 19, 2008
Track begins...
Another busy week at school, but an ordinary week of training with a clogged head robbing me of two days of work (yay!) and three or four days of training (boo!). I have the wind trainer set up so two of the days (including today) involved 30-40 minutes of spinning (5 min x 8 gear ratios) in the big chainring, followed up by a run of 30-40 minutes (either outside or on the treadmill). It's producing a lot of sweat and it's something different, but I'm unsure on the benefits other than low-impact high intensity intervals on the bike.
Rode to and from Aberfeldie on Saturday (about 30kms all up) and ran an 800m in 2:16:40. Not fast, but not the end of the world as I'm not fit and my head's clogged with snot. I'm looking forward to a reduced school load when the Year 12's leave so I can increase my training and work towards the 2009 Canberra Marathon and a sub 2:48. (Yes, it's online so now I can't chicken out and must work towards this religiously...ooh ah!).
Jen and I saw Burn After Reading - funny film, very enjoyable, the actors all looked like they had a blast. For the lads who read this I ask this - will our "dear other half's" permit us to do what George Clooney did post-sex? Yes boys, the deed's done, let's get in a recovery run!!! ha ha ha ha!
Rode to and from Aberfeldie on Saturday (about 30kms all up) and ran an 800m in 2:16:40. Not fast, but not the end of the world as I'm not fit and my head's clogged with snot. I'm looking forward to a reduced school load when the Year 12's leave so I can increase my training and work towards the 2009 Canberra Marathon and a sub 2:48. (Yes, it's online so now I can't chicken out and must work towards this religiously...ooh ah!).
Jen and I saw Burn After Reading - funny film, very enjoyable, the actors all looked like they had a blast. For the lads who read this I ask this - will our "dear other half's" permit us to do what George Clooney did post-sex? Yes boys, the deed's done, let's get in a recovery run!!! ha ha ha ha!
Sunday, October 12, 2008
Now we have a starting point...
After probably eating and drinking too much at the Mexican restaurant with Jen and her friends last night, I ran the Melbourne Marathon 10K today in 36:28. I'm none too thrilled with the time but happy to get in a tough run, but it's telling me that there's work to do and gives me a good staring point to eventually take 90 seconds from that before I run a marathon next year, and enables me to plan my assault from here on end. The conditions were funny - great for hayfever, with swirly winds and mild-to-warm weather, but so-so for running (especially those poor marathoners). The split was something like 17:55/18:33 which indicates a lack of endurance, so back to the drawing board from here. Young Luke Searle ran a solid 34:2X, which sounds strong but is not a real indicator of where he's at. He and I ran our cooldown along with Adrian Jeffkins who was toughing it out in the marathon - well done mate, with the body not agreeing with you for an hour or more, you showed some real toughness in grinding it out.
Training seemed a bit directionless - probably because school's back, probably because of daylight savings and a wedding robbing of time and motivation but probably because of a lack of direction more than anything else.
Let the training begin.
Training seemed a bit directionless - probably because school's back, probably because of daylight savings and a wedding robbing of time and motivation but probably because of a lack of direction more than anything else.
Let the training begin.
Friday, October 3, 2008
All good things must come to an end...
F#$kin school holidays man - why so short?
It's been a good week - got some school work done (not enough to avoid Sunday night panic), some good training (good speed sessions, some hills, just good really!), Jen and I got to the NGV's Art Deco on Wednesday night among the arty types, caught up with my mate Phil who duly gave me his entry for Sunday's Coffee Club 10K and overspent on a pair of Nike Lunaracers - wow, so light, yet so cushioned. They'll only be a racing shoe for track & short road stuff up to 10K as they're not too stable, but they're fast! As modelled by Kev and Jeff...
Off to my brother's wedding down on Ocean Grove, should be an interesting weekend...than back to the f#$kin' job!
Sunday, September 28, 2008
Just a good week really...
This is how 9 days away from work is supposed to be (including 2 weekends!).
Solid training week - ran everyday except for Saturday (went out on the bike instead for 2 hours), a couple of those up in Bright, have made some progress with the back (so the physio says), had a couple of good days away with Jen and had a good night Friday with quite a few drinks at a friend's birthday and oddly enough, our friends Andy and Marita presented us with a gift - 'ow bout dat? A much sought after Inner Health Plus dude, a cult figure of the airwaves, seen here pictured with Jen and I left.
I feel better now about making an assault on track season with another week of solid training (bar Saturday, my brother Jarrod is getting married), but with the school week starting next week, let's reserve judgement.
Sunday, September 21, 2008
XCR08 ends, Term 3 ends...time to chill and regroup!
The term's over - YAY!! No more children to deal with day-to-day for another two weeks - YAY!! Geelong beat the Bulldogs - BOO!! Still injured but survived the Tan run - BOOYAY!!
After some sage words from Dave T after I carried on like a girly-man (basically said HTFU and stop your carry-on, all with a laugh through!) about my back/cockyx injury, I made it to the Tan relays and thankfully was not running first, but the pressure of running last was somewhat eased by some really good runs by the previous four runners, and my 13:14, which, under the curcumstances was OK, but 30 seconds below what I'd run healthy and in peak nick. The team gets promoted to Div 2, and will need vast improvement from the mid-tier runners plus the young guns running U20's to step up and compete with the oldies.
A few drinks last night with Clare, Dave S, Dave's mate Lucas, Dave T & Nicole really capped off a good day (Clare and I even saw Leigh Matthews, though he pretended not to recognise us!). A massage and 14kms + gym were today's order, no real difficulties with the back to speak of.
Bring on holidays, fitness and training!!!
After some sage words from Dave T after I carried on like a girly-man (basically said HTFU and stop your carry-on, all with a laugh through!) about my back/cockyx injury, I made it to the Tan relays and thankfully was not running first, but the pressure of running last was somewhat eased by some really good runs by the previous four runners, and my 13:14, which, under the curcumstances was OK, but 30 seconds below what I'd run healthy and in peak nick. The team gets promoted to Div 2, and will need vast improvement from the mid-tier runners plus the young guns running U20's to step up and compete with the oldies.
A few drinks last night with Clare, Dave S, Dave's mate Lucas, Dave T & Nicole really capped off a good day (Clare and I even saw Leigh Matthews, though he pretended not to recognise us!). A massage and 14kms + gym were today's order, no real difficulties with the back to speak of.
Bring on holidays, fitness and training!!!
Thursday, September 18, 2008
injured list...
Since Sunday, I've either been too scared, too busy or too lazy to test the back. Since the physio though the pain is really quite pronounced and there is jarring when I walk and discomfort when doing quite a few menial things. Work and parent teacher interviews have been quite demanding of my time this week which doesn't help the running when you've got a race on Saturday and you're expected to be a major contributor towards said race. Maybe it's the body's way of saying "serves you right for being a fuckwit when out bowling" too. Anyway, the last five days (Sunday included, but did an hour and a half on the bike) have been run free and I'm none too thrilled.
There's a window for some light work tomorrow so let's see how that goes before Saturday's race.
There's a window for some light work tomorrow so let's see how that goes before Saturday's race.
Sunday, September 7, 2008
so promising, yet so f$%kin' stupid.
Boys will be boys. Boys will injure themselves. Boys will jeopardise progress with their injuries.
A really solid week of good temp0/speedwork, nice recoveries and a 2hr bike ride to replace a recovery all get panned as a consequence of a bit of childishness on my behalf. Beer and bowling are a fun mix, but not when you slip over on your arse and do some potentially serious damage. End result was a half-marathon completed in totally unnecessary pain about 3 or so minutes slower than expected and some serious soreness lingering afterwards.
Another consequence will be a visit to the physio, who'll probably prescribe some non-running.
Shit!!
A really solid week of good temp0/speedwork, nice recoveries and a 2hr bike ride to replace a recovery all get panned as a consequence of a bit of childishness on my behalf. Beer and bowling are a fun mix, but not when you slip over on your arse and do some potentially serious damage. End result was a half-marathon completed in totally unnecessary pain about 3 or so minutes slower than expected and some serious soreness lingering afterwards.
Another consequence will be a visit to the physio, who'll probably prescribe some non-running.
Shit!!
Sunday, August 31, 2008
slowly but surely...
Another decent week out the road, which leaves me feeling a bit more confident about Sunday week's Half Marathon @ Burnley. Not PB-confident, but more confident and certain of breaking 80 minutes than what I was three or four weeks ago after a shocker at Sandown. I'm still doing all the hard stuff on indoors, ensuring I get in some quality work (and it's helped), but the everyday work and the long easy stuff has been out and about with mother nature. Estimated kms about 80, 3 days of quality work and a 24km cycle to work along the Fed Trail has just buoyed the spirits a little.
I acquired a new pair of kicks - the New Balance 903, on sale as part of Rebel's Father's Day promotion. They are a genuine lightweight stable trainer (288 grams for a 10.5 US) and have a significant enough road feel to warrant doing the half in these rather than my Gel-Bandito's, which are only 20 odd grams lighter. 24kms straight out of the box this morning and I'm sold on them.
A big week of school this week, hopefully I get get in some decent kms without dealing with work fatigue and grumpiness.
I acquired a new pair of kicks - the New Balance 903, on sale as part of Rebel's Father's Day promotion. They are a genuine lightweight stable trainer (288 grams for a 10.5 US) and have a significant enough road feel to warrant doing the half in these rather than my Gel-Bandito's, which are only 20 odd grams lighter. 24kms straight out of the box this morning and I'm sold on them.
A big week of school this week, hopefully I get get in some decent kms without dealing with work fatigue and grumpiness.
Sunday, August 24, 2008
another week, tiny signs of progress
Yeah, another week down, and with two races to go the focus is solely on good results in these two races, so there'll need to be an emphasis on both speed and recovery. I'm not expecting PB's in either race (Half mara & lap of Tan) but it would be good to get some confidence going into track season, and start a 6 month assault on the Christchurch marathon in May 09.
A later than hoped start today (8am rather 6) meant missing out on Kew Boulevard and settling for a local run of about 26 kms in 1:50. I've been doing my speedwork/tempo indoors and my longer stuff outside and slooooowly, things feel like they're coming together.
Approximate k's for the week 80.
A later than hoped start today (8am rather 6) meant missing out on Kew Boulevard and settling for a local run of about 26 kms in 1:50. I've been doing my speedwork/tempo indoors and my longer stuff outside and slooooowly, things feel like they're coming together.
Approximate k's for the week 80.
Sunday, August 17, 2008
A reasonable week...
Got through a long run, or more specifically, more than 2 hours on my feet. It was very easy speed-wise, probably just over 5 min/km pace, but it was in a group training for the Marathon so to get that time on my legs, along with some solid speed/temp work for the week has been a bonus. Still only 5 days of running for about 70kms, which isn't enough, but to seize the opportunity to get out and run is a bonus.
Three weeks to the Burnley Half, which means two more long-ish runs and some more tempo running at something close to what i'll run on the day. If only work doesn't get in the road...
In other news, Jeffrey has doubled his body weight in 3 weeks of "Spotswood" living. JEFFERS!!!
Three weeks to the Burnley Half, which means two more long-ish runs and some more tempo running at something close to what i'll run on the day. If only work doesn't get in the road...
In other news, Jeffrey has doubled his body weight in 3 weeks of "Spotswood" living. JEFFERS!!!
Saturday, August 2, 2008
injury....hmmmm
Had a stack this morning going for a quick workout in the Newport Lakes.
Ran down a hill, slipped going around a corner, went Arse over tit, got a few grazes and belted my knee. It hurts like all hell at the moment, let's see how it is tomorrow. Way too early to know what it is...it might just be jarred...I hope!
Brewed my Brass Balls Brew today...it's kinda strong and very nice, and consuming beer in the morning after an aborted tempo/effort run isn't really the stuff of Mensa candidates, is it?
On the tramcar restaurant for Jen's birthday tonight...should be good!
Ran down a hill, slipped going around a corner, went Arse over tit, got a few grazes and belted my knee. It hurts like all hell at the moment, let's see how it is tomorrow. Way too early to know what it is...it might just be jarred...I hope!
Brewed my Brass Balls Brew today...it's kinda strong and very nice, and consuming beer in the morning after an aborted tempo/effort run isn't really the stuff of Mensa candidates, is it?
On the tramcar restaurant for Jen's birthday tonight...should be good!
Sunday, July 27, 2008
Shittus weekus sequelus
Two weeks into the school term, two ordinary weeks...unfortunately no coincidence.
I'm struggling for fitness and motivation, and as much as I want to run and regain my post-Boston form of February-April, it's not happening. I seem to be making excuses and these seem to be winning. If I was to fill out a questionnaire for all the right things to do from a running standpoint, there would not be an unticked box in the "needs improvement" column. A lot can be read into the "you've done a marathon and you're still finding your feet" but that was 3 months ago. Having said that, results came in February and thereafter post-Melbourne, but I was training for Boston and I had time to adjust and work pressures aren't what they are now. Diet, training, organisation need to improve. Realistically, I just need to write July off as monthus horriblus, get back to basics and run.
The week - 3 runs, about 35 kms total. 1 competition - XC Bundoora (26/7/08). 12kms (accurately measured), 44:40, slower each lap (4 x 3km), really hurting in the last 2kms, activity from both major orifices post-race indicating I wasn't feeling the best, and still don't feel great now.
Let's move on.
PS. A positive has come from the week. We have welcomed Jeffrey the Guinea Pig into the fold. A spritely little shit he is too.
I'm struggling for fitness and motivation, and as much as I want to run and regain my post-Boston form of February-April, it's not happening. I seem to be making excuses and these seem to be winning. If I was to fill out a questionnaire for all the right things to do from a running standpoint, there would not be an unticked box in the "needs improvement" column. A lot can be read into the "you've done a marathon and you're still finding your feet" but that was 3 months ago. Having said that, results came in February and thereafter post-Melbourne, but I was training for Boston and I had time to adjust and work pressures aren't what they are now. Diet, training, organisation need to improve. Realistically, I just need to write July off as monthus horriblus, get back to basics and run.
The week - 3 runs, about 35 kms total. 1 competition - XC Bundoora (26/7/08). 12kms (accurately measured), 44:40, slower each lap (4 x 3km), really hurting in the last 2kms, activity from both major orifices post-race indicating I wasn't feeling the best, and still don't feel great now.
Let's move on.
PS. A positive has come from the week. We have welcomed Jeffrey the Guinea Pig into the fold. A spritely little shit he is too.
Sunday, July 20, 2008
Weekus interrptus...schoolus suckus
Pretty ordinary first week back at school - could not find a groove, the kids weren't all motivated. 5 days of running, 3 days of quality running, a bit over 70 kms total. Took Sunday off - it just didn't happen, and Monday and Friday didn't get a birth either. Copped a few whacks being a step ladder for kids at a footy clinic - the body didn't agree with the contact and two or three days of monstrous morning headaches (including a day off Thursday) is what I had to show for it.
Today's run wasn't all bad - 22 kms, but three hours later than planned. Just along through Newport Lakes, along the river to Dynon Road and back through Yarraville (Cruikshank Park & Hockey Field). A few little climbs and some nice soft ground here and there. If I can get organised for school tomorrow (snigger snigger) I could get in a 5am run - but it won't happen.
Today's run wasn't all bad - 22 kms, but three hours later than planned. Just along through Newport Lakes, along the river to Dynon Road and back through Yarraville (Cruikshank Park & Hockey Field). A few little climbs and some nice soft ground here and there. If I can get organised for school tomorrow (snigger snigger) I could get in a 5am run - but it won't happen.
Sunday, July 13, 2008
tough 10 miler...
The day (yesterday) got off to a good start. I brewed my birthday present (a homebrew beer voucher from www.barleycornbrewers.com,) based on San Francisco's "Anchor Steam" pale ale. Should be available for bottling in about 3 weeks with the fermenting and so on. It was a heap of fun, going through the precise process and watching and discussing with others as they, brewed, bottled and enjoyed their product. They give you a six pack of leftovers to enjoy based on what others had previously brewed, all different styles. Three went to Dad (1 full + 2 halves we'd got started on @ the brewery), two to my brothers and one to Adrian my running teammate.
Went down to Geelong with Adrian where I seemed to appal him with the video of Kevin talking on my phone. As expected in Geelong - cold, not too windy (during the race), compounded by the fact we were relatively close to Eastern Beach and getting the bay breeze. The 4 km x 4 lap course was interesting, not too hilly, but very tricky. I would have been thrilled to go under an hour, but it wasn't to be, as I just wasn't strong enough and the head was too snotty and my time was 60:28, which I'm OK with. Although the spikes were a necesity, my legs aren't really agreeing with me (16km in spikes is quite a way) and this afternoon's run should be interesting to say the least.
Caught up with Rick (work colleague) and went to his house down Leopold way and met his wife Melinda and their feline/canine progeny. Just chilled out, had a chat over a beer, one dog (Oscar) liked the smell of my jeans a little too much (must have sniffed Jarrod's new puppy Chocky) and it was a cruisy late afternoon. Feel asleep absolutely knackered on the train back from Geelong to Footscray, and then got home where Jen and I just ordered out pasta.
Went down to Geelong with Adrian where I seemed to appal him with the video of Kevin talking on my phone. As expected in Geelong - cold, not too windy (during the race), compounded by the fact we were relatively close to Eastern Beach and getting the bay breeze. The 4 km x 4 lap course was interesting, not too hilly, but very tricky. I would have been thrilled to go under an hour, but it wasn't to be, as I just wasn't strong enough and the head was too snotty and my time was 60:28, which I'm OK with. Although the spikes were a necesity, my legs aren't really agreeing with me (16km in spikes is quite a way) and this afternoon's run should be interesting to say the least.
Caught up with Rick (work colleague) and went to his house down Leopold way and met his wife Melinda and their feline/canine progeny. Just chilled out, had a chat over a beer, one dog (Oscar) liked the smell of my jeans a little too much (must have sniffed Jarrod's new puppy Chocky) and it was a cruisy late afternoon. Feel asleep absolutely knackered on the train back from Geelong to Footscray, and then got home where Jen and I just ordered out pasta.
Friday, July 11, 2008
Brrrrrrrrrrrrrrrrrrrr
Outside again, hitting the Newport Lakes for a few undulations and climbs in light of tomorrow's XC. 7ks all up, a shade over half an hour and it was damn cold, but not as windy as expected.
I have some momentum back up and going now, so here's hoping "back-to-school" doesn't screw things up and that running can be my escape and release on returning to work - the simple joy of turning the legs over, fast or slow, and getting home with hands either on my hips (easy) or knees (tough) after a workout.
I have some momentum back up and going now, so here's hoping "back-to-school" doesn't screw things up and that running can be my escape and release on returning to work - the simple joy of turning the legs over, fast or slow, and getting home with hands either on my hips (easy) or knees (tough) after a workout.
Thursday, July 10, 2008
indoor sharpie
With a tough race on Saturday, there's no need for any gut busting sessions, but something nice and sharp wouldn't go astray.
My session (indoors, away from the biting wind) was this 2.5km warm up, and then 8 x 500m reps with a floating (1:15 for 250m, or 5min/k pace) recovery. The reps got progressively slower (that was planned), from 1:42, 1:42, 1:43, 1:44, 1:44, 1:44, 1:45, 1:46. With a slowing 2.75 km cool down, the session in total was 11km long in just shy of 50 minutes. I feel a bit better about Saturday, but let's see what the days bring.
My session (indoors, away from the biting wind) was this 2.5km warm up, and then 8 x 500m reps with a floating (1:15 for 250m, or 5min/k pace) recovery. The reps got progressively slower (that was planned), from 1:42, 1:42, 1:43, 1:44, 1:44, 1:44, 1:45, 1:46. With a slowing 2.75 km cool down, the session in total was 11km long in just shy of 50 minutes. I feel a bit better about Saturday, but let's see what the days bring.
Great outdoors...this is catchy man!!
Had to go down to school today to do some stuff (hideous - back to earth in a few days) and then got home to put the bike in for a service, providing an additional source of cross-training on weekends and quiet days at school allow for the possibility to ride.
Arrived at the gym in the late afternoon and proceeded to run 13.4 kms down along the river to Footscray, back through Yarraville and Spotty and than back to the gym - all in all a smidge over 56 minutes. It's been a good running week so far, with a very easy Friday, an awful Saturday and hopefully a good Sunday run to tip me back up around 90 kms. Lots of work to do...
Trying to get my weight down a little - eating, drinking and relaxing post-Boston (9 weeks on and I'm still using it as an excuse!!)has got me a few kgs above where I want to be, but I should be able to slim down by Burnley and still be strong simultaneously.
Arrived at the gym in the late afternoon and proceeded to run 13.4 kms down along the river to Footscray, back through Yarraville and Spotty and than back to the gym - all in all a smidge over 56 minutes. It's been a good running week so far, with a very easy Friday, an awful Saturday and hopefully a good Sunday run to tip me back up around 90 kms. Lots of work to do...
Trying to get my weight down a little - eating, drinking and relaxing post-Boston (9 weeks on and I'm still using it as an excuse!!)has got me a few kgs above where I want to be, but I should be able to slim down by Burnley and still be strong simultaneously.
Tuesday, July 8, 2008
a sharpie indoors....
Back inside for the fast(ish) stuff....
2 x 3K with 3.5 minutes walking recovery + w/u & c/d, total running 11 km. 2nd 3K slightly faster than 1st (10:43 2nd; 10:48 first), HR peaked @ 161. I think this is good, we'll find out Saturday @ the 10 miler down at Geelong.
No profound insights today, too much to do with school and the house.
Au revoir.
2 x 3K with 3.5 minutes walking recovery + w/u & c/d, total running 11 km. 2nd 3K slightly faster than 1st (10:43 2nd; 10:48 first), HR peaked @ 161. I think this is good, we'll find out Saturday @ the 10 miler down at Geelong.
No profound insights today, too much to do with school and the house.
Au revoir.
Monday, July 7, 2008
Outdoors...this one's for Stu
Shitty wind, a tinge of rain...nothin' like it for a stride!
A moderately easy 19.3 kms (thanks mapmyrun.com) with a few little climbs, made easier by having a slight tailwind home, but the majority of it was in my face. A fellow blogging teammate, whose name (cough! in the title of the post! cough!) shall not be mentioned, rubbished for all my "great indoors" training and stung me into action (well running is an outdoors activity, ja?).
Now to go and enter for Saturday's godwaful 10 mile XC event in Geelong. On the upside, I'll be brewing beer that morning, so it all ebbs and flows, doesn't it?
A moderately easy 19.3 kms (thanks mapmyrun.com) with a few little climbs, made easier by having a slight tailwind home, but the majority of it was in my face. A fellow blogging teammate, whose name (cough! in the title of the post! cough!) shall not be mentioned, rubbished for all my "great indoors" training and stung me into action (well running is an outdoors activity, ja?).
Now to go and enter for Saturday's godwaful 10 mile XC event in Geelong. On the upside, I'll be brewing beer that morning, so it all ebbs and flows, doesn't it?
Sunday, July 6, 2008
a day off, a week complete blah blah blah
Friday - guess what? I ran outside. How about that! A nice 13.5 kms in 56 minutes with a few climbs but for the most part flat. Put the hammer down for about 5-6 minutes but for the most part a fairly controlled run.
Saturday - day off, nothing achieved really.
Sunday - thought about a long run, got up too late, did a sharp work indoors (who'd have thought?) instead. 9.75 kms in total, 8kms hard, 40 minutes. 1km warm up, 8 kms progressing in speed from 15.6 km/h for the first km and progressing .2 km/h each km to finish the 9kms in just over 34 minutes. The remainder was simply a cooldown prgressing from 12km, down 1km/h every 100m or thereabouts. I thought about doubling up, but an adventure by Jen and I to the Belgian Beer Cafe in Southbank (god bless 9% Trappist ales!) kicked that in the arse in a hurry.
Saturday - day off, nothing achieved really.
Sunday - thought about a long run, got up too late, did a sharp work indoors (who'd have thought?) instead. 9.75 kms in total, 8kms hard, 40 minutes. 1km warm up, 8 kms progressing in speed from 15.6 km/h for the first km and progressing .2 km/h each km to finish the 9kms in just over 34 minutes. The remainder was simply a cooldown prgressing from 12km, down 1km/h every 100m or thereabouts. I thought about doubling up, but an adventure by Jen and I to the Belgian Beer Cafe in Southbank (god bless 9% Trappist ales!) kicked that in the arse in a hurry.
Thursday, July 3, 2008
Fatigue? fitness? confidence? who knows...
Today's relatively calm day would have been the ideal opportunity for a solid threshold/tempo run, but again I did my short/hard stuff in relative comfort.
W/u & c/d to and fro the gym, with 6ks of gentle rolling hills at tempo/threshold pace (maybe quicker at this point, I'm not sure) on the machine. Started at 15.8 (3:47 km pace), and increased by .1 km/h every km, finishing that in a time of a bit over 22 minutes (HR spiked @ 190 - too high or perhaps an irregular reading). I think honestly it's just a confidence thing - when the time is right, I'll push, but I'm feeling like I'm making incremental (albeit slowly) progress doing fast stuff on the tready, just getting confidence out of being able to complete runs at a particular speed. Did some more weight and core stuff. Total distance covered 12.5 kms, 6 being at "effort". Went for a massage later in the day, as I felt particularly fatigued on the run home, due to the fact that I've done more training in four days (nearly 6 hours) than on average for the past 5 weeks. This is what a relaxed mind and school holidays does for you!!
W/u & c/d to and fro the gym, with 6ks of gentle rolling hills at tempo/threshold pace (maybe quicker at this point, I'm not sure) on the machine. Started at 15.8 (3:47 km pace), and increased by .1 km/h every km, finishing that in a time of a bit over 22 minutes (HR spiked @ 190 - too high or perhaps an irregular reading). I think honestly it's just a confidence thing - when the time is right, I'll push, but I'm feeling like I'm making incremental (albeit slowly) progress doing fast stuff on the tready, just getting confidence out of being able to complete runs at a particular speed. Did some more weight and core stuff. Total distance covered 12.5 kms, 6 being at "effort". Went for a massage later in the day, as I felt particularly fatigued on the run home, due to the fact that I've done more training in four days (nearly 6 hours) than on average for the past 5 weeks. This is what a relaxed mind and school holidays does for you!!
Wednesday, July 2, 2008
Fairweather runners...meh
More indoors stuff - trying to avoid a cold, the wind, all the other elements that actually make running a CHALLENGE AND FUN!!
14ks in an hour. Started the machine @ 13.4 (4.30 pace) and moved up in .2 increments every 1.5 kms and did the last 250 m @ 15.2 (3.55 pace). Max HR was about 160 and that was only brief. 300m of climbing, and that was just playing with inclines here and there. 1 km jog/walk cooldown. Stretch and abdominal work afterwards. All in all, a satisfying workout.
14ks in an hour. Started the machine @ 13.4 (4.30 pace) and moved up in .2 increments every 1.5 kms and did the last 250 m @ 15.2 (3.55 pace). Max HR was about 160 and that was only brief. 300m of climbing, and that was just playing with inclines here and there. 1 km jog/walk cooldown. Stretch and abdominal work afterwards. All in all, a satisfying workout.
Tuesday, July 1, 2008
School holidays...god bless 'em
Sometimes, you simply need the opportunity to mentally switch off and enjoy unhindered what you do...run! No detailed analysis, no astrophysics, just lace the trainers up and...run.
Mind you, with the wind as it's been, I've been a wussbag and kept the overwhelming majority indoors. This won't help in competition, but it's getting it done and with a degree of satisfaction.
Monday w/u + c/d to & from gym (running home into yuk nor-wester wind was...well, yuk!). 8kms of rolling hills in the treadmill in about 34 minutes. Weights & abdominal work also. 95 minutes total exercise, 14.5 kms of running.
Today (indoors) - w/u of 1.5 kms, starting @ 12.4 km/h and increasing by .2 km/h every 250m.
9km of solid running - 2 @ 15.6 km/h (est 3:54 km); 2 @ 15.8 (est 3:49-3:50); 2.5 @ 16 (3.45); 1 @ 16.2 (est. 3:41); 1.5 @ 16.4 (est 3:38-3:39) so it was nice to get progressively harder and come close to nailing a tempo/threshold run. Easy 2k of cooling down from about 13.0 km/h and slowing .4 every 250 m to conclude with the 250m @ walking pace (6 km/h, or 10:00 km). A brief (too brief) stretch, and then out the door to meet Jen for Mexican in town.
Mind you, with the wind as it's been, I've been a wussbag and kept the overwhelming majority indoors. This won't help in competition, but it's getting it done and with a degree of satisfaction.
Monday w/u + c/d to & from gym (running home into yuk nor-wester wind was...well, yuk!). 8kms of rolling hills in the treadmill in about 34 minutes. Weights & abdominal work also. 95 minutes total exercise, 14.5 kms of running.
Today (indoors) - w/u of 1.5 kms, starting @ 12.4 km/h and increasing by .2 km/h every 250m.
9km of solid running - 2 @ 15.6 km/h (est 3:54 km); 2 @ 15.8 (est 3:49-3:50); 2.5 @ 16 (3.45); 1 @ 16.2 (est. 3:41); 1.5 @ 16.4 (est 3:38-3:39) so it was nice to get progressively harder and come close to nailing a tempo/threshold run. Easy 2k of cooling down from about 13.0 km/h and slowing .4 every 250 m to conclude with the 250m @ walking pace (6 km/h, or 10:00 km). A brief (too brief) stretch, and then out the door to meet Jen for Mexican in town.
Sunday, June 29, 2008
To start again press restart...
Restart...
There. I'm staring again. With the financial year coming to a close, and the school term concluding, it's a great opportunity to physically and mentally recharge the batteries and begin a new assault on PB's, shake off physical and mental fatigue and just become a human again.
Saturday's run @ Bendigo didn't go as I'd liked, as I think I'd psyched myself out. I ran tentatively and a little scared, and missed an opportunity to set my team up particularly well. Fortunately for me, everyone else on the team held their end of the bargain and we finished 2nd in our relay - a great result seeing as 1st place was light years ahead of everyone in the division.
Today - run to and from the gym. Just over 6ks of rolling hills on the treadmill in 25 minutes, and 2kms of climbing on the elliptical (spelling??) trainer, plus weight and abdominal work. So just over 90 minutes of work, with 14.5 kms of aerobic stuff. Again, it was good to get it out of the system.
Hopefully the opportunity arises to do some "2-a-day" training with a view of running a solid time at Burnley (sub 77), a fast 10km @ Melbourne (sub 35), a solid track season and then a fast Christchurch in June next year. There, my goals are in the visual media! Thanks Andrew S. (good luck on the Gold Coast!), your sage words have provided some wonderful perspective.
There. I'm staring again. With the financial year coming to a close, and the school term concluding, it's a great opportunity to physically and mentally recharge the batteries and begin a new assault on PB's, shake off physical and mental fatigue and just become a human again.
Saturday's run @ Bendigo didn't go as I'd liked, as I think I'd psyched myself out. I ran tentatively and a little scared, and missed an opportunity to set my team up particularly well. Fortunately for me, everyone else on the team held their end of the bargain and we finished 2nd in our relay - a great result seeing as 1st place was light years ahead of everyone in the division.
Today - run to and from the gym. Just over 6ks of rolling hills on the treadmill in 25 minutes, and 2kms of climbing on the elliptical (spelling??) trainer, plus weight and abdominal work. So just over 90 minutes of work, with 14.5 kms of aerobic stuff. Again, it was good to get it out of the system.
Hopefully the opportunity arises to do some "2-a-day" training with a view of running a solid time at Burnley (sub 77), a fast 10km @ Melbourne (sub 35), a solid track season and then a fast Christchurch in June next year. There, my goals are in the visual media! Thanks Andrew S. (good luck on the Gold Coast!), your sage words have provided some wonderful perspective.
Saturday, June 21, 2008
shoulda been easy, but...
I decided to do it tough, or reasonably tough anyway...
Warm up run to, and cool down from, the gym. At the gym, random incline mode on the treadmill for 3 x 2 km @ 7:15, 7:18 & 7:17. The break between the first two was about 40 odd seconds, as the plan was a threshold run of about 6-8kms dropping the speed every km but it didn't feel right, so I turned into repeats. There was 15 minutes between 2nd & 3rd repeats, as I simply felt knackered but went to do some weights/abdominal work before deciding I needed to a 3rd hitout.
Total running 12.5kms, 6 of those with effort. Today was a struggle, but perhaps the 10 x 250 I did last night might have taken more out of the legs than I'd hoped.
Beer brewing and trivia night with bro & sis-in-law tonight, Jen will probably belt me for being too competitive. Having said that, if we win, some may claim it was rigged as Anna (sis-in-law) is running the show.
Warm up run to, and cool down from, the gym. At the gym, random incline mode on the treadmill for 3 x 2 km @ 7:15, 7:18 & 7:17. The break between the first two was about 40 odd seconds, as the plan was a threshold run of about 6-8kms dropping the speed every km but it didn't feel right, so I turned into repeats. There was 15 minutes between 2nd & 3rd repeats, as I simply felt knackered but went to do some weights/abdominal work before deciding I needed to a 3rd hitout.
Total running 12.5kms, 6 of those with effort. Today was a struggle, but perhaps the 10 x 250 I did last night might have taken more out of the legs than I'd hoped.
Beer brewing and trivia night with bro & sis-in-law tonight, Jen will probably belt me for being too competitive. Having said that, if we win, some may claim it was rigged as Anna (sis-in-law) is running the show.
Friday, June 20, 2008
Reports, doublin' up (sort of)
More reports today...no fun.
Doubled up today - 10 kms in through Yarraville, with 3 x hill/climb from Whitell to Hyde St behind Seddon footy club + Somerville Rd. bridge. About 42 minutes total, HR peaked @ 153, averaged 133. For a nice early run, I'm comfortable with the effort.
Afternoon - tready upstairs. W/U, 10 x 250 @ 19 kmh (3.10 kmh pace) with 40-45 sec. walking recovery between efforts, C/D. 6.5 km total. HR peaked @ 156, averaged 120 which seems low.
Beer brewin' tomorrow + school work, a nice early session should do do the trick.
Doubled up today - 10 kms in through Yarraville, with 3 x hill/climb from Whitell to Hyde St behind Seddon footy club + Somerville Rd. bridge. About 42 minutes total, HR peaked @ 153, averaged 133. For a nice early run, I'm comfortable with the effort.
Afternoon - tready upstairs. W/U, 10 x 250 @ 19 kmh (3.10 kmh pace) with 40-45 sec. walking recovery between efforts, C/D. 6.5 km total. HR peaked @ 156, averaged 120 which seems low.
Beer brewin' tomorrow + school work, a nice early session should do do the trick.
Thursday, June 19, 2008
f$%kin' reports! but hey, the Celtics are champs!
Reports man! Oh the joys of teaching. But as the masses collectively cry "look at all your holidays, man", I'll seek solace in a bottle!
10K threshold on the tready tonight - just wanted solid, even running and oddly (very oddly) the HR spiked at 192 (avg 156) but I got through in 37:25 and did what was left of 50 minutes as a recovery, so about 12.5 kms in total. No real discernible niggles, no dramas. I've got to get of this funk and get some consistency and routine. A double up tomorrow? We'll see.
10K threshold on the tready tonight - just wanted solid, even running and oddly (very oddly) the HR spiked at 192 (avg 156) but I got through in 37:25 and did what was left of 50 minutes as a recovery, so about 12.5 kms in total. No real discernible niggles, no dramas. I've got to get of this funk and get some consistency and routine. A double up tomorrow? We'll see.
Boston won the NBA championship 4 - 2, in the building Jen and I were in about 9 weeks ago. Kev's happy, he's got his Celtics hat...can't you tell?
Tuesday, June 17, 2008
Busy days...
Nice early session this morning, showing up again that intermittent training equates to less than desired speed and endurance.
Gym again, session as follows:
1 km - 4.40
4 km - 15 minutes (max HR 170, avg 152)
1.5 minutes walking recovery
3km - 11:10 (max 172, av 166)
3 min walking recovery
2 km - 7:20 (max 171, avg 165)
2 min walking recovery
a bit of weight & abdominal work, 3km of hill climbing (1.5 up, 1.5 down - naturally!) in about 13 minutes with a gentle cooldown, then more weight & abdominal work and some streching.
Not quick but the effort is definitely there - the high heart rate is an indicator of lack of fitness more than anything else, things might click into place over the next few weeks without work stresses.
Early start tomorrow, busy day, big sport meeting, lots of work to do after school. Hopefully I can squeeze in a lazy hour after work.
Gym again, session as follows:
1 km - 4.40
4 km - 15 minutes (max HR 170, avg 152)
1.5 minutes walking recovery
3km - 11:10 (max 172, av 166)
3 min walking recovery
2 km - 7:20 (max 171, avg 165)
2 min walking recovery
a bit of weight & abdominal work, 3km of hill climbing (1.5 up, 1.5 down - naturally!) in about 13 minutes with a gentle cooldown, then more weight & abdominal work and some streching.
Not quick but the effort is definitely there - the high heart rate is an indicator of lack of fitness more than anything else, things might click into place over the next few weeks without work stresses.
Early start tomorrow, busy day, big sport meeting, lots of work to do after school. Hopefully I can squeeze in a lazy hour after work.
Sunday, June 15, 2008
catch up's for dummies!
Due to late arrivals home from work and subsequent dinners on arrival and doing schoolwork at home I didn't run for three days. The annoying part part was being full of good intentions but not backing it up with actions. School's getting very busy again with reports and the return of senior classes, so squeezing out a run or two will do just as much for my sanity as it will my fitness, which will make its way back slowly.
Saturday morning - a few laps of the Newport Lakes for some little climbs. About 7.4ks in total - the HR got very high and whilst I was working hard on the climbs, they must have taken more out of me than what I'd thought.
Saturday afternoon - run to and from the gym (6.6 kms) + 2 x 2K quickish (3:25km pace) on the treadmill with a 4 minute walking recovery between each repeat. After the two quick runs, I did some weights (nothing significant) & some abdominal work. So 10.6 kms of running, 4ks of quality stuff. 18 in total for the day, probably a third of that would be hard, quality running.
Sunday morning - 22.3 ks along the Maribyrnong River and back. Nice morning for a run, reasonably cool, pulled up a bit sore and tender - no surprise considering the work done yesterday. Got a massage which I really needed from the good folk at Max Therapy at Highpoint (cheap plug, but they look after me!).
Well, that's it for the week. About 60ks in total (not enough but a reasonable platform for the holidays), school again has served as the major interruption both physically and mentally. I think there is some residual "holiday blues" or mental fatigue from the trip, as I really feel the need to just start afresh come the school holidays, both in a work and running sense. Work will simply be about "hanging on" and running will be simply getting mind and body right before making my assault on XC/Road season.
Saturday morning - a few laps of the Newport Lakes for some little climbs. About 7.4ks in total - the HR got very high and whilst I was working hard on the climbs, they must have taken more out of me than what I'd thought.
Saturday afternoon - run to and from the gym (6.6 kms) + 2 x 2K quickish (3:25km pace) on the treadmill with a 4 minute walking recovery between each repeat. After the two quick runs, I did some weights (nothing significant) & some abdominal work. So 10.6 kms of running, 4ks of quality stuff. 18 in total for the day, probably a third of that would be hard, quality running.
Sunday morning - 22.3 ks along the Maribyrnong River and back. Nice morning for a run, reasonably cool, pulled up a bit sore and tender - no surprise considering the work done yesterday. Got a massage which I really needed from the good folk at Max Therapy at Highpoint (cheap plug, but they look after me!).
Well, that's it for the week. About 60ks in total (not enough but a reasonable platform for the holidays), school again has served as the major interruption both physically and mentally. I think there is some residual "holiday blues" or mental fatigue from the trip, as I really feel the need to just start afresh come the school holidays, both in a work and running sense. Work will simply be about "hanging on" and running will be simply getting mind and body right before making my assault on XC/Road season.
Tuesday, June 10, 2008
Threshold run...of sorts
Home late-ish from work, had to do some report stuff, then I couldn't be stuffed going outside. God bless the treadmill! 12K of running, broken down as follows:
750 m warm up @ 4.42 min/km
250 m warm up @ 4.17
3K @ 3.45
3K @ 3.48
3K @ 3.51
2K of cooling down, slowing down 10 sec/km every 500 m from about 4.40. No repetitions, just dropping the speed every 3Ks to ease into solid running again.
Not quick, but a really solid hitout. The HR would have spiked about 166, and the average would be into the 150's. Probably my best hit out, even with a head full of snot, since Boston - seriously! Even with the inevitable presence of DOMS after yesterday's sharpener session, whacking the headphones on and belting out a solid session on the tready just worked for me this evening.
I've been told indirectly to watch my back as some younger runners are creeping up timewise and making big strides. Fantastic! That tells me the club is getting stronger and will get stronger provided we can keep the interest up of the 18-22 year olds. Whilst I have won 2 winter champion awards at the club and I'm chuffed to have done so, I don't believe I'm the best runner at the club and the award reflects consistency rather than being significantly better than anyone else. I'd love to make it three, but missing two races whilst in the US will work against me - just have get back in the groove again.
Some parting wisdom from Kevin.....
0695555555555555555555555555555555555555555555555555555/
]5u;45]utq54
Translation: daddy, why do you put me on the keyboard and try to make me type?
750 m warm up @ 4.42 min/km
250 m warm up @ 4.17
3K @ 3.45
3K @ 3.48
3K @ 3.51
2K of cooling down, slowing down 10 sec/km every 500 m from about 4.40. No repetitions, just dropping the speed every 3Ks to ease into solid running again.
Not quick, but a really solid hitout. The HR would have spiked about 166, and the average would be into the 150's. Probably my best hit out, even with a head full of snot, since Boston - seriously! Even with the inevitable presence of DOMS after yesterday's sharpener session, whacking the headphones on and belting out a solid session on the tready just worked for me this evening.
I've been told indirectly to watch my back as some younger runners are creeping up timewise and making big strides. Fantastic! That tells me the club is getting stronger and will get stronger provided we can keep the interest up of the 18-22 year olds. Whilst I have won 2 winter champion awards at the club and I'm chuffed to have done so, I don't believe I'm the best runner at the club and the award reflects consistency rather than being significantly better than anyone else. I'd love to make it three, but missing two races whilst in the US will work against me - just have get back in the groove again.
Some parting wisdom from Kevin.....
0695555555555555555555555555555555555555555555555555555/
]5u;45]utq54
Translation: daddy, why do you put me on the keyboard and try to make me type?
Monday, June 9, 2008
Celtics 2 - 0, Federer destroyed and some short, sharp stuff.
6 - 3, 6 -1, 6 - 0. Scores Roger Federer wins with on a frequent basis, but this was the caning that Rafa "half-popeye" Nadal handed out to him the French Open final. Wow.
Celtics up 2 - 0. Off to LA now, Kobe gets better calls, the front row seat holders have better tans and the Celts get "road-itis". Paul Pierce needs to keep delivering "Truths" to the Lakers.
Doggies still sitting in 3rd on the AFL ladder, yet to play Geelong or Collingwood but showing signs of very good things to come.
Easy day today - tried the XC/Track Flats I bought earlier in the year for the first time to do some short stuff on the track before a big session tomorrow. Run to & from the gym, strides, 6 x 200 with a 100 walk, 100 jog recovery. All between 31 & 33 secs - not setting the world on fire, but it was nice striding out in that manner for the first time in god knows how long and just pushing. Est. 8ks total + some weights + abdominal work, so a good day.
Now for schoolwork....AAAAAAARGH!
Celtics up 2 - 0. Off to LA now, Kobe gets better calls, the front row seat holders have better tans and the Celts get "road-itis". Paul Pierce needs to keep delivering "Truths" to the Lakers.
Doggies still sitting in 3rd on the AFL ladder, yet to play Geelong or Collingwood but showing signs of very good things to come.
Easy day today - tried the XC/Track Flats I bought earlier in the year for the first time to do some short stuff on the track before a big session tomorrow. Run to & from the gym, strides, 6 x 200 with a 100 walk, 100 jog recovery. All between 31 & 33 secs - not setting the world on fire, but it was nice striding out in that manner for the first time in god knows how long and just pushing. Est. 8ks total + some weights + abdominal work, so a good day.
Now for schoolwork....AAAAAAARGH!
Sunday, June 8, 2008
a fluff day, really...
My run...yeah, only 10 hours too late, but it was alright. 18ks along Newport lakes, Willi foreshore & beach & back through Newport in 78 minutes, max HR 153, av 140. Beautifully cool, still night to run, again it felt good, and then got the reward of Pork burritos w/salad + a beer for tea. Once I get rid of this head/throat full of snot I can really knuckle down with training.
Went for a massage at Highpoint, ran into a work colleague (Orlando, or Scalz as I call him) and espoused benefits of said massage therapy centre. Probably haven't worked as hard as I should have, but it's a long weekend and tomorrow's the day for that. Jen's off to see Indiana Jones so i'll be at home working like a boring tit.
Jen has put a 14 second video of Brian on YouTube and for those who'd met him, it captures all of his silliness. Awesome!
Went for a massage at Highpoint, ran into a work colleague (Orlando, or Scalz as I call him) and espoused benefits of said massage therapy centre. Probably haven't worked as hard as I should have, but it's a long weekend and tomorrow's the day for that. Jen's off to see Indiana Jones so i'll be at home working like a boring tit.
Jen has put a 14 second video of Brian on YouTube and for those who'd met him, it captures all of his silliness. Awesome!
the day just gets away from ye...
I planned to double up yesterday, but the day just got away and it never eventuated.
The initial plan was to go to the gym and do a track session in the afternoon (2 x 2K hard + the run there and back) but after doing my initial session (5K of rolling hills on the treadmill, 21 minutes, 250m of climbing elevation, max HR 160) too late in the morning, time just ran out with grocery shopping & house stuff & various forms of stuffing around. On the upside, all those giving me crap about looking like Wolverine or House with the growing hair and the crazy chops (I do love the stirring though, it's great!) have to (and will) find something to stir me up about as I took the #3 to my noggin. I feel quite dirty doing what I'm about to do, but I'm going to bastardise a quote by Shania Twain...
"man, I feel like a runner..."
YUK, it's done (shudder!). Seriously though, getting the clippers to my head just puts me back in running mode, a mode I've struggled to recover since arriving home and coping the subsequent school load and other goings on.
The day ended on a very good note - Jen and I caught up with Marita and Andy for a feast of Norweigan meatballs, alcohol and homemade peppermint slice, out at their Coburg unit. We just chatted about the trip, played with their Guineas Elsie, Eddie and Gloria and watched a bit of Father Ted. A relaxed, unpretentious night-in with friends is pretty hard to top.
Ana Ivanovic won the women's French Open - her "grunt-free" beauty could well send the sport through the roof. Now for the Rog to beat Nadal...yeah right...
The initial plan was to go to the gym and do a track session in the afternoon (2 x 2K hard + the run there and back) but after doing my initial session (5K of rolling hills on the treadmill, 21 minutes, 250m of climbing elevation, max HR 160) too late in the morning, time just ran out with grocery shopping & house stuff & various forms of stuffing around. On the upside, all those giving me crap about looking like Wolverine or House with the growing hair and the crazy chops (I do love the stirring though, it's great!) have to (and will) find something to stir me up about as I took the #3 to my noggin. I feel quite dirty doing what I'm about to do, but I'm going to bastardise a quote by Shania Twain...
"man, I feel like a runner..."
YUK, it's done (shudder!). Seriously though, getting the clippers to my head just puts me back in running mode, a mode I've struggled to recover since arriving home and coping the subsequent school load and other goings on.
The day ended on a very good note - Jen and I caught up with Marita and Andy for a feast of Norweigan meatballs, alcohol and homemade peppermint slice, out at their Coburg unit. We just chatted about the trip, played with their Guineas Elsie, Eddie and Gloria and watched a bit of Father Ted. A relaxed, unpretentious night-in with friends is pretty hard to top.
Ana Ivanovic won the women's French Open - her "grunt-free" beauty could well send the sport through the roof. Now for the Rog to beat Nadal...yeah right...
Friday, June 6, 2008
Celtics 1 - 0, getting the groove back.
It was a relatively slow day at work - exam correction and tying up loose ends admin wise, I even got to show off the Boston Marathon DVD to a couple of the colleagues. They seem to understand the significance of the achievement, moreso the PE teacher (congrats on fatherhood Scotty!) than Jess and Jan, but as colleagues who I value highly, I'm glad they stuck around for a few minutes of boredom.
The Celtics are up 1 - 0. I've adopted them ever since qualifying for Boston and being able to see a Celtics game in the flesh. I've had a soft spot for them, the Knicks and probably the Pistons ever since getting into the NBA in my mid-late teens, but running the marathon there and getting caught up in the Celtic hoo-ha has roped me in. Three "Kevins" have made their mark on this great franchise (see pics above)
1. Kevin McHale - hall of famer, current GM of Minnesota Timerwolves, potential deliverer of Celtics championship due to trading away...
2. Kevin Garnett - acquired from McHale's Wolves for half of the Celtics bench, crazy intense.
3. Kevin - 5 years old, Geelong AFL fan. Loves a good bandwagon and parsley. Our bud!
Run stuff - 12ks around Willy, Newport and Spotty. No breeze, cool, nice rhythm. 51 minutes, the heart rate topped out at 153, but it felt terrific.
Thursday, June 5, 2008
Speedwork, sleeping in meetings...all in a days' work.
I got through those practice exams and was actually OK with the results. The kids made an effort and most passed, with errors being lapses rather than fundamental stuff.
A senior administrator today dished out one of the finest sprays to a group of kids I've seen. It was nice to see leadership show a bit of passion and anger towards a group who might still be in la-la land and metaphorically bitch-slap these kids out of their apathy and "handout" mindset. What was just as impressive was a student standing up for herself and whilst accepting all that was said (note: the spray didn't really apply to her as she's a worker) she threw the onus back on some staff not doing the right thing by their kids. It's all about caring, man!
Last few notes on the working day - last night's lack of sleep caught up with me at approximately 3:38pm during a meeting, and required a wake-up pen thrown at my head by Lefty Brad to save me from snoring and getting caught.
Rightio, now for the running stuff. Ran to the gym and back. In between doing that I fit in some speedwork on the treadmill. 2 sets of 5 x 600 at about 2.02 with 90 rest, and 3 minutes between sets. Felt good to be able to belt out something a little quicker than what I've done of late, but I've sweated out a packet due to a newly acquired head cold so with a bit of luck I'll manage to avoid having a head full of snot tomorrow but I know now, as I type, that this is improbable. Ball park kms for the day about 14.
A senior administrator today dished out one of the finest sprays to a group of kids I've seen. It was nice to see leadership show a bit of passion and anger towards a group who might still be in la-la land and metaphorically bitch-slap these kids out of their apathy and "handout" mindset. What was just as impressive was a student standing up for herself and whilst accepting all that was said (note: the spray didn't really apply to her as she's a worker) she threw the onus back on some staff not doing the right thing by their kids. It's all about caring, man!
Last few notes on the working day - last night's lack of sleep caught up with me at approximately 3:38pm during a meeting, and required a wake-up pen thrown at my head by Lefty Brad to save me from snoring and getting caught.
Lefty Brad (a reference to his strong political leanings) dropped me off home and we had another of our regular discussions/arguments about how to change the world one piece at a time. Today's discussions were Barack Obama and public health, tomorrow he'll have a go at me for being a snob (???).
A Run Day, yay!
A break from exam correction - yay yay f$#kin' yay! At least I squeezed a run - just shy of 10K, just over 40 minutes around Hoppers. Not really inspiring terrain, a familiar, flat course to those runners in the area - along the Fed Trail and around the streets. The ticker got higher than expected and the overall feel and vibe of the run was heavy and sluggish - a shame, as conditions were ideal. Kind of describes where my head's at moreso than it does the rest of me. A long way to go to regain pre-Boston race form, but the rhythm and routine probably won't re-appear until the new financial year.
Love hurts, death hurts. After the euphoria of the trip, reality had to return. It was good to be back among familiar faces, particularly our boys (guinea pigs) Kevin and Brian. But tragically, our time with little B was cut short. Last Friday (30/5/08) a relapse of kidney stones came on in a hurry and just overcame him. Jen and I weren't able to say goodbye to our previous two, but our vibrant, cheeky and ridiculous little mate Brian was in so much pain we got to spend his final minutes with him at the vets before making that agonising decision to end his pain. It's still raw, and combined with the stresses and intensity of returning to the classroom after six weeks away, things could be better.
So above are a couple of pics of Brian at his most absurd - RIP Beautiful Bud, we miss you (Ads, Jen and your brother Kev!)
Now, back to the corrections.
Love hurts, death hurts. After the euphoria of the trip, reality had to return. It was good to be back among familiar faces, particularly our boys (guinea pigs) Kevin and Brian. But tragically, our time with little B was cut short. Last Friday (30/5/08) a relapse of kidney stones came on in a hurry and just overcame him. Jen and I weren't able to say goodbye to our previous two, but our vibrant, cheeky and ridiculous little mate Brian was in so much pain we got to spend his final minutes with him at the vets before making that agonising decision to end his pain. It's still raw, and combined with the stresses and intensity of returning to the classroom after six weeks away, things could be better.
So above are a couple of pics of Brian at his most absurd - RIP Beautiful Bud, we miss you (Ads, Jen and your brother Kev!)
Now, back to the corrections.
Tuesday, June 3, 2008
Genesis...in the beginning, Ads...
Welcome to my blog - a blog about running and the odd snippet into the cesspool that is my thought process. Thanks to my innovative, clever work colleague and friend Tay, I have purchased a pass on the "BlogTrain" and will now humour, challenge, perplex, inform and bore you senseless on a daily basis.
Stay tuned...a run report to follow.
Stay tuned...a run report to follow.
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