Today Total: 8k
Week Total: 8k
Month Total: 8k
Year Total: 634k
After Sundays disaster I was pretty keen to make ammends. So tonight after work I headed off around the bay sporting my PrincetonTec 1W headlamp - it's pretty dark out there in places.
Well happy to say it went perfectly 8k in 44.54 @ 5.37 average. Pretty gorgeous out there under a fullish moon, still conditions and stunning light reflections off the water.
Noice - now where are my keys???
:-)
Showing posts with label Road. Show all posts
Showing posts with label Road. Show all posts
Tuesday, May 01, 2007
Sunday, April 29, 2007
One Step Forward Two Steps Back
Today Total: 3k
Week Total: 18k
Month Total: 34k
Year Total: 626k
After feeling pretty chirpy on Thursday night I woke up Friday morning feeling all chesty and yuck again - bugger! Worked Friday then rested up all day Saturday - which meant I missed the CR5k Challenge that I had been looking forward to - double bugger!!
Headed out mid-morning today for a trot and I even wore my CR cap for extra motivation - I mean you have to put in a good effort when you are wearing colours don't you? When I hit 2.5k my legs felt like they were about to fall off and my breathing and heartrate were all out of shape - triple bugger!!! At 3k I quit, slipped my CR cap in my pocket, tucked my tail between my legs and walked the shortcut route back home through Massey Park Golf Course.
It's a bit frustrating but it can't last forever.
Week Total: 18k
Month Total: 34k
Year Total: 626k
After feeling pretty chirpy on Thursday night I woke up Friday morning feeling all chesty and yuck again - bugger! Worked Friday then rested up all day Saturday - which meant I missed the CR5k Challenge that I had been looking forward to - double bugger!!
Headed out mid-morning today for a trot and I even wore my CR cap for extra motivation - I mean you have to put in a good effort when you are wearing colours don't you? When I hit 2.5k my legs felt like they were about to fall off and my breathing and heartrate were all out of shape - triple bugger!!! At 3k I quit, slipped my CR cap in my pocket, tucked my tail between my legs and walked the shortcut route back home through Massey Park Golf Course.
It's a bit frustrating but it can't last forever.
Thursday, April 26, 2007
Consistency
Today Total: 5k
Week Total: 15k
Month Total: 31k
Year Total: 623k
Well consistency is the key. Sadly I'm notorious for losing my keys ;-)
In an effort to re-create a good habit I forced myself out the door after a miserably hard and long day at work. I'm glad I did. Just a quick lap of the Concord Golf Course - 5k in 27.29 @ 5.29 average. Fairly consistent for the first 4kms then I blasted out a 4.48 for the last k which felt good. Given the lack of training, the illness, and that I am now 4kgs heavier than when I toed the line for Six Foot I'm pleasantly surprised at how much fitness I've retained - guess all those long 3, 4 and 5 hour trail runs over Christmas and earlier this year must have really given me a good base.
As the old saying goes the only time success comes before work is in the dictionary.
Week Total: 15k
Month Total: 31k
Year Total: 623k
Well consistency is the key. Sadly I'm notorious for losing my keys ;-)
In an effort to re-create a good habit I forced myself out the door after a miserably hard and long day at work. I'm glad I did. Just a quick lap of the Concord Golf Course - 5k in 27.29 @ 5.29 average. Fairly consistent for the first 4kms then I blasted out a 4.48 for the last k which felt good. Given the lack of training, the illness, and that I am now 4kgs heavier than when I toed the line for Six Foot I'm pleasantly surprised at how much fitness I've retained - guess all those long 3, 4 and 5 hour trail runs over Christmas and earlier this year must have really given me a good base.
As the old saying goes the only time success comes before work is in the dictionary.
Wednesday, April 25, 2007
ANZAC 10k
Today Total: 10k
Week Total: 10k
Month Total: 26k
Year Total: 618k
Well the result of my big day out with the Hellgate crowd was that it freshened up my chest infection - so the last few days have been pretty miserable. But enough of that - time to get out there and do some k's if I'm seriously going to have a crack at PMC in 51 days time.
It was so still this evening that the water was like glass around the Foreshore Trail and as the sun set the reflections on the water were as stunning as they ever get.
All up 10k in 58.16 @ a very consistent 5.50 pace throughout - I'm pretty happy with it considering how few k's I've done lately.
Week Total: 10k
Month Total: 26k
Year Total: 618k
Well the result of my big day out with the Hellgate crowd was that it freshened up my chest infection - so the last few days have been pretty miserable. But enough of that - time to get out there and do some k's if I'm seriously going to have a crack at PMC in 51 days time.
It was so still this evening that the water was like glass around the Foreshore Trail and as the sun set the reflections on the water were as stunning as they ever get.
All up 10k in 58.16 @ a very consistent 5.50 pace throughout - I'm pretty happy with it considering how few k's I've done lately.
Thursday, April 19, 2007
It Lives
Today Total: 6k
Week Total: 6k
Month Total: 6k
Year Total: 598k
I've been crook - not ya muckin around kind - ya fair dinkum full ubangi flu thingee, sore throat, chest infection, achey bits and lots of gunk! To top it off just as I was starting to get better I got a "lets glue your bum to the dunny" tummy bug which lasted a couple of days - sheesh I'm not taking a holiday again any time soon.
Ok - I'll stop whinging......
The upside is the calf injury I did during Six Foot that was still giving me gyp in Thailand and some emerging achilles tendonitis have all cleared up - so that's a positive :-)
Anyhoo even though things are still a little gunky I thought I'd try a trot this evening. It actually went surprisingly well considering my last run was on March 29 and I have done very little since Six Foot Track - my cardio fitness seemed unaffected though my legs felt a bit wobbly and crampy when I finished - all up 6k in 32.52 @ 5.29 av - pretty happy with that considering. It was a really lovely still evening around the bay and the sunset full of oranges and pink hues was stunning which added to my overall enjoyment of being back out and running again.
It is highly unlikely that I will run Hellgate on Saturday as I think it would be a bit silly (apart from anything else I'd have to camp out to have enough time to put out the water drop and in this weather with this chest.....) but I'll still go along on the day for organising and supporting duties (as I can put out the water after everyone starts) and probably do a shorter out and back along Black Range after I dismantle the water point. I haven't completely discounted running yet as I really wanted to do this one. It'll be interesting to see how I pull up tomorrow....
Week Total: 6k
Month Total: 6k
Year Total: 598k
I've been crook - not ya muckin around kind - ya fair dinkum full ubangi flu thingee, sore throat, chest infection, achey bits and lots of gunk! To top it off just as I was starting to get better I got a "lets glue your bum to the dunny" tummy bug which lasted a couple of days - sheesh I'm not taking a holiday again any time soon.
Ok - I'll stop whinging......
The upside is the calf injury I did during Six Foot that was still giving me gyp in Thailand and some emerging achilles tendonitis have all cleared up - so that's a positive :-)
Anyhoo even though things are still a little gunky I thought I'd try a trot this evening. It actually went surprisingly well considering my last run was on March 29 and I have done very little since Six Foot Track - my cardio fitness seemed unaffected though my legs felt a bit wobbly and crampy when I finished - all up 6k in 32.52 @ 5.29 av - pretty happy with that considering. It was a really lovely still evening around the bay and the sunset full of oranges and pink hues was stunning which added to my overall enjoyment of being back out and running again.
It is highly unlikely that I will run Hellgate on Saturday as I think it would be a bit silly (apart from anything else I'd have to camp out to have enough time to put out the water drop and in this weather with this chest.....) but I'll still go along on the day for organising and supporting duties (as I can put out the water after everyone starts) and probably do a shorter out and back along Black Range after I dismantle the water point. I haven't completely discounted running yet as I really wanted to do this one. It'll be interesting to see how I pull up tomorrow....
Tuesday, April 10, 2007
Wim2p
Well I survived Thailand ok but the trip home nearly killed me :) Ok slight exaggeration but I am suffering an industrial strength dose of plane induced crook back syndrome. To add insult to injury I awoke at 2:00am on Friday morning (arrived home Thursday) to discover I had apparently swallowed an echidna bum first during the night - or so I thought judging by how sore my throat was. I may end up resorting to antibiotics - it has been nearly 5 days now and no signs of the bugger improving.
So no running for a while.
Anyhoo the last couple of days in Bangkok went by in a blur of shopping and site-seeing. The weekend markets, the Grand Palace, Chinatown, the Sky Train, temples, and just wandering the streets all now just form a kaleidoscope of images in my my mind.
Thought I'd google earth the 2 runs I did manage to get in while I was away. This first one shows the run from my hotel (just one street over from Kaoshan Road for those who know Bangkok) down to Sanam Luang (Royal Field) for 3 laps and home again. Wat (temple) Phra Kaew and The Grand Palace are the complex immediately to the south of Sanam Luang.
This next one of Thong Pha Phum is low res but in profile it gives you an idea of the terrain - the second set of mountains into the distance form the Thai/Myanmar (Burma) border.
In the picture above you will notice if you look close enough I crossed the river on my run - the photo below shows the bridge I ran over and a part of the mountain backdrop for Thong Pha Phum.
I'll also post another couple of shots tomorrow that well represent my time in Thailand.
Thanks for the comments while I was away folks - much appreciated. I will endeavour to do some blog reading catcherupping over the next couple of days.
So no running for a while.
Anyhoo the last couple of days in Bangkok went by in a blur of shopping and site-seeing. The weekend markets, the Grand Palace, Chinatown, the Sky Train, temples, and just wandering the streets all now just form a kaleidoscope of images in my my mind.
Thought I'd google earth the 2 runs I did manage to get in while I was away. This first one shows the run from my hotel (just one street over from Kaoshan Road for those who know Bangkok) down to Sanam Luang (Royal Field) for 3 laps and home again. Wat (temple) Phra Kaew and The Grand Palace are the complex immediately to the south of Sanam Luang.
This next one of Thong Pha Phum is low res but in profile it gives you an idea of the terrain - the second set of mountains into the distance form the Thai/Myanmar (Burma) border.
In the picture above you will notice if you look close enough I crossed the river on my run - the photo below shows the bridge I ran over and a part of the mountain backdrop for Thong Pha Phum.
I'll also post another couple of shots tomorrow that well represent my time in Thailand.Thanks for the comments while I was away folks - much appreciated. I will endeavour to do some blog reading catcherupping over the next couple of days.
Thursday, March 29, 2007
Thong Pha Phum
Today Total: 6k
Week Total: 11k
Month Total: TBA
Year Total: TBA
We arrived at Thong Pha Phum today at 3.00pm by songteow (a ute with 2 parallel benches in the back) and while everybody rushed for the airconditioning (we've been without it for 2 days) I headed out for a run in 41 degree heat.
3k out of town and half my water was gone so time to turn back around and head in - the view of the jagged mountain tops which are the back drop to the town was stunning.
All up 6k in 36.07 - really happy to have got this one in.
Yesterday was a huge day. Based on the lake at Sangkhlaburi we had cruise in a long boat to a pick up point and we drove to a very small Karen village for our hephalump ride. Elephants are way cool animals and I elected to ride back with out guide whilst the others came back by bamboo raft.
The afternoon was a trip to 3 Pagoda Pass right on the border with Burma and saw some of the relics of the Burma Thai railway. Then some temples, a Mon village and an orphanage. We also walked across the longest wooden bridge in Thailand - some 850m.
So it was a pretty weary group that arrived back at the guesthouse.
Today we visited a Karen village and played with the school kids and looked at how the villagers sustain themselves - very educational and humbling.
Looks like a storm heading in which might bring a bit of relief.... Well till it stops anyway :-)
Week Total: 11k
Month Total: TBA
Year Total: TBA
We arrived at Thong Pha Phum today at 3.00pm by songteow (a ute with 2 parallel benches in the back) and while everybody rushed for the airconditioning (we've been without it for 2 days) I headed out for a run in 41 degree heat.
3k out of town and half my water was gone so time to turn back around and head in - the view of the jagged mountain tops which are the back drop to the town was stunning.
All up 6k in 36.07 - really happy to have got this one in.
Yesterday was a huge day. Based on the lake at Sangkhlaburi we had cruise in a long boat to a pick up point and we drove to a very small Karen village for our hephalump ride. Elephants are way cool animals and I elected to ride back with out guide whilst the others came back by bamboo raft.
The afternoon was a trip to 3 Pagoda Pass right on the border with Burma and saw some of the relics of the Burma Thai railway. Then some temples, a Mon village and an orphanage. We also walked across the longest wooden bridge in Thailand - some 850m.
So it was a pretty weary group that arrived back at the guesthouse.
Today we visited a Karen village and played with the school kids and looked at how the villagers sustain themselves - very educational and humbling.
Looks like a storm heading in which might bring a bit of relief.... Well till it stops anyway :-)
Tuesday, March 27, 2007
Sunuam Luang
Today Total: 5k
Week Total: 5k
Month Total: 176k
Year Total: 571k
I woke up at 5AM this morning so I quietly slipped out a bit after 6 (when it became light) for a bit of a doddle.
Took off a bit fast - as you do after 3 days break and made my way down to Sunuam Luang - The Royal Field. Given the traffic was already quite heavy I just opted to do a few laps.
There was a few Thai joggers out and one real racing snake (complete with Nike racing flats and a Polar HRM & footpod) who gave me a big "suwatdee" as he passed and a big beaming smile.
On my second lap I ran into some lads from a local Thai Boxing stable - they weren't going very fast but amazingly a few of them had tracky tops on! There I was sweating like a murderer on death row waiting for a pardon in Texas and these guys looked as cool as cucumbers.
It was already over 30 degrees and about a million percent humidity so I called it quits when I racked up 5k in 27.34 and bidding farewell to the Grand Palace I just walked slowly back to my hotel.
Mission accomplished :-)
Week Total: 5k
Month Total: 176k
Year Total: 571k
I woke up at 5AM this morning so I quietly slipped out a bit after 6 (when it became light) for a bit of a doddle.
Took off a bit fast - as you do after 3 days break and made my way down to Sunuam Luang - The Royal Field. Given the traffic was already quite heavy I just opted to do a few laps.
There was a few Thai joggers out and one real racing snake (complete with Nike racing flats and a Polar HRM & footpod) who gave me a big "suwatdee" as he passed and a big beaming smile.
On my second lap I ran into some lads from a local Thai Boxing stable - they weren't going very fast but amazingly a few of them had tracky tops on! There I was sweating like a murderer on death row waiting for a pardon in Texas and these guys looked as cool as cucumbers.
It was already over 30 degrees and about a million percent humidity so I called it quits when I racked up 5k in 27.34 and bidding farewell to the Grand Palace I just walked slowly back to my hotel.
Mission accomplished :-)
Friday, March 23, 2007
Quick Six
Today Total: 6k
Week Total:22k
Month Total:164k
Year Total: 471k
Managed to squeeze in a quick run between mowing the lawns after work and heading off to training tonight.
Right twin grumping big time.
Week Total:22k
Month Total:164k
Year Total: 471k
Managed to squeeze in a quick run between mowing the lawns after work and heading off to training tonight.
Right twin grumping big time.
Thursday, March 22, 2007
That's A Bit More Like It
Today Total: 10k
Week Total: 16k
Month Total: 158k
Year Total: 565k
After getting home late from work tonight I managed to pump out 10k in the dark around the foreshore - it was a little windy but the reflection of the lights on the water reminded me of what I am in for (and it aint all bad) when daylight savings comes and as the days shorten heading into winter - I love my lights :-)
All up 10k in 54.54 @ 5.29 av - certainly a lot better result than yesterdays dismal recovery effort.
The right twin is still acting out but another couple of days and he can have all the rest he wants....
Week Total: 16k
Month Total: 158k
Year Total: 565k
After getting home late from work tonight I managed to pump out 10k in the dark around the foreshore - it was a little windy but the reflection of the lights on the water reminded me of what I am in for (and it aint all bad) when daylight savings comes and as the days shorten heading into winter - I love my lights :-)
All up 10k in 54.54 @ 5.29 av - certainly a lot better result than yesterdays dismal recovery effort.
The right twin is still acting out but another couple of days and he can have all the rest he wants....
Wednesday, March 21, 2007
Slow Recovery
Today Total: 6k
Week Total: 6k
Month Total: 148k
Year Total: 555k
Just slowly but surely nursed the twins through a flat 6k earlier this evening.
Pulled up pretty sore after Sundays fantasmagorical run - I know a few people have been concerned that it was too much too soon - but it left me with a deep sense of satisfaction and as I'm off to Thailand for a couple of weeks on the weekend I will have plenty of time to rest and also the opportunity to get in a couple of massages too :-)
I hope to get a few more runs in before I fly out - ideally I really want to get the monthly total up to 200k for March - really starting to look forward to Hellgate Gorge and I want as many k's in the leggies as possible.
Week Total: 6k
Month Total: 148k
Year Total: 555k
Just slowly but surely nursed the twins through a flat 6k earlier this evening.
Pulled up pretty sore after Sundays fantasmagorical run - I know a few people have been concerned that it was too much too soon - but it left me with a deep sense of satisfaction and as I'm off to Thailand for a couple of weeks on the weekend I will have plenty of time to rest and also the opportunity to get in a couple of massages too :-)
I hope to get a few more runs in before I fly out - ideally I really want to get the monthly total up to 200k for March - really starting to look forward to Hellgate Gorge and I want as many k's in the leggies as possible.
Friday, March 16, 2007
3, 2, 1, Take Em As Come
Today Total: 7k
Week Total: 15k
Month Total:111k
Year Total: 518k
I mowed the lawn in light rain after work and then decided to do a quick run before heading off to training.
Setting off with no pre-conceived idea I took it steady for the first 200m while my ankle got its act together.
On topping the short rise at the end of the street at Cabarita Junction my whole system just felt in 'go mode' so I let my legs stride out - not a peep from the Twins and even their ratty little mate the Artful Ankle had shut up.
Hmmm what to do - what to do? I briefly considered a tempo run but then had another thought - why not do 1 x 3k, 1 x 2k & 1 x 1k? Why not indeed...
The first 3k came in 15.11 @ 5.04 av - not feeling I'd worked hard enough instead of a standing recovery I just backed off a bit and went through the 4th k in 5.36 - rest over I rolled straight into the 2k which I completed in 9.54 @ 4.57 av - so far so good.
I took a 3 minute standing recovery and then set off on the final k which I did in 4.13 - this surprised me a bit because it was over undulating ground and I really didn't feel I was pushing that hard at all - the fastest k I've travelled on foot for a while.
All up 7k in 34.56 @ 5.00 av - then had a nice long walk as a warm down.
Not a bad session considering just 6 days ago I traversed The Track.
Right shin and ankle are still a bit sore - the right twin "catches" every now and then but was completely silent on tonight run - go figure!
Oh yeah - I did exaggerate a bit with the scourer story on the infected bits yesterday - I actually scrubbed it out with the face cloth - still looks a bit yukky today but definitely healing.
Happy days :-)
Week Total: 15k
Month Total:111k
Year Total: 518k
I mowed the lawn in light rain after work and then decided to do a quick run before heading off to training.
Setting off with no pre-conceived idea I took it steady for the first 200m while my ankle got its act together.
On topping the short rise at the end of the street at Cabarita Junction my whole system just felt in 'go mode' so I let my legs stride out - not a peep from the Twins and even their ratty little mate the Artful Ankle had shut up.
Hmmm what to do - what to do? I briefly considered a tempo run but then had another thought - why not do 1 x 3k, 1 x 2k & 1 x 1k? Why not indeed...
The first 3k came in 15.11 @ 5.04 av - not feeling I'd worked hard enough instead of a standing recovery I just backed off a bit and went through the 4th k in 5.36 - rest over I rolled straight into the 2k which I completed in 9.54 @ 4.57 av - so far so good.
I took a 3 minute standing recovery and then set off on the final k which I did in 4.13 - this surprised me a bit because it was over undulating ground and I really didn't feel I was pushing that hard at all - the fastest k I've travelled on foot for a while.
All up 7k in 34.56 @ 5.00 av - then had a nice long walk as a warm down.
Not a bad session considering just 6 days ago I traversed The Track.
Right shin and ankle are still a bit sore - the right twin "catches" every now and then but was completely silent on tonight run - go figure!
Oh yeah - I did exaggerate a bit with the scourer story on the infected bits yesterday - I actually scrubbed it out with the face cloth - still looks a bit yukky today but definitely healing.
Happy days :-)
Thursday, March 15, 2007
Back In The Saddle
Today Total: 8k
Week Total: 8k
Month Total: 104k
Year Total: 511k
After some pretty intense work on the recalcitrant twin, the shin and ankle over the last four days I figured it was time to get out for a plod. The rest of the body pulled up remarkably well - in fact I was much sorer after some of my training runs than I was after Six Foot this year - which is kinda nice and kinda frustrating at the same time.
Anyhoo the first 2k was a bit ugly as my ankle was grouching a bit and whilst there was some pressure from the twin it wasn't restricting me in any way. Somewhere along the third k I became aware that nothing hurt anymore so I stepped the pace up a bit - all good :-)
At 4k I stopped and had a bit of a stretch then turned back for home - felt even better - so I varied the pace a bit on the way back so all my muscles and joints got a bit of a stretch and work out - the splits ranging from 5.41 through to 4.58.
Finished with 8k in 44.08 @ 5.31av.
Now that I've cooled down a bit the right twin, shin and ankle have tightened up a bit but it doesn't feel like I've done any further damage - here's hoping it just continues to get better.
In other injury news - everything is healing well except for my left hand which has become a bit infected - nothing that the occasional scrub out with a scourer and application of antiseptic wont cure. My left shoulder is coming good too - it only hurts a little bit when I raise my hand above my head now - good thing I have short hair as I can wash it single handed :-)
BTW - thanks for all the great comments on my race - they were all very much appreciated.
Week Total: 8k
Month Total: 104k
Year Total: 511k
After some pretty intense work on the recalcitrant twin, the shin and ankle over the last four days I figured it was time to get out for a plod. The rest of the body pulled up remarkably well - in fact I was much sorer after some of my training runs than I was after Six Foot this year - which is kinda nice and kinda frustrating at the same time.
Anyhoo the first 2k was a bit ugly as my ankle was grouching a bit and whilst there was some pressure from the twin it wasn't restricting me in any way. Somewhere along the third k I became aware that nothing hurt anymore so I stepped the pace up a bit - all good :-)
At 4k I stopped and had a bit of a stretch then turned back for home - felt even better - so I varied the pace a bit on the way back so all my muscles and joints got a bit of a stretch and work out - the splits ranging from 5.41 through to 4.58.
Finished with 8k in 44.08 @ 5.31av.
Now that I've cooled down a bit the right twin, shin and ankle have tightened up a bit but it doesn't feel like I've done any further damage - here's hoping it just continues to get better.
In other injury news - everything is healing well except for my left hand which has become a bit infected - nothing that the occasional scrub out with a scourer and application of antiseptic wont cure. My left shoulder is coming good too - it only hurts a little bit when I raise my hand above my head now - good thing I have short hair as I can wash it single handed :-)
BTW - thanks for all the great comments on my race - they were all very much appreciated.
Wednesday, March 07, 2007
That's It, Shop's Shut
Today Total: 3k
Week Total: 11k
Month Total: 51k
Year Total: 458k
Last 3k @ 6.27 pace today just to shake the legs out from last nights quicker k's.
Race plan is done - so nothing else to think about - expect to PB (sub 5.53).
C ya's on the other side :-)
Week Total: 11k
Month Total: 51k
Year Total: 458k
Last 3k @ 6.27 pace today just to shake the legs out from last nights quicker k's.
Race plan is done - so nothing else to think about - expect to PB (sub 5.53).
C ya's on the other side :-)
Tuesday, March 06, 2007
One Down
Today Total: 8k
Week Total: 8k
Month Total: 48k
Year Total: 455k
Had a massage today which was great - had a run today that was bloody awful - legs felt very heavy after the massage so I should have just done a light recovery style run.
What I did was some cruise intervals - I had planned to do 4 but pulled the pin after 3 - the right Twin is nagging a bit (nothing really - he's just a whingy bastard) but he will come good by race day - I've promised him icecream if he behaves.
Splits were 4.46, 4.45 & 4.42 with the float at around 5.45 pace - my final k was much slower than that though as I tried to just ease the heaviness out.
Anyhoo will do a very easy 3k (6.30 pace) tomorrow and the shut up shop - normal service will then resume at 8.05AM Saturday - it's all good :-)
Week Total: 8k
Month Total: 48k
Year Total: 455k
Had a massage today which was great - had a run today that was bloody awful - legs felt very heavy after the massage so I should have just done a light recovery style run.
What I did was some cruise intervals - I had planned to do 4 but pulled the pin after 3 - the right Twin is nagging a bit (nothing really - he's just a whingy bastard) but he will come good by race day - I've promised him icecream if he behaves.
Splits were 4.46, 4.45 & 4.42 with the float at around 5.45 pace - my final k was much slower than that though as I tried to just ease the heaviness out.
Anyhoo will do a very easy 3k (6.30 pace) tomorrow and the shut up shop - normal service will then resume at 8.05AM Saturday - it's all good :-)
Sunday, March 04, 2007
Recovery Jog
Today Total: 7k
Week Total: 50k
Month Total: 40k
Year Total: 447k
Just a nice gentle 7k @ 6.28 pace - pretty sticky out there this morning though.
Very pleased to have put in a 50k week after the 25k and 16k of the previous 2 virus disrupted weeks.
Shaping up nicely and even the scales are being relatively friendly - with a bit of good management I'll hit the start line spot on 90kgs.
Rest tomorrow - something short and quickish on Tuesday - something short and slowish Wednesday and/or Thursday depending on feel.
The thing I love/hate about 6ft is that no matter if you are underdone, overdone or baby bear - it is still going to hurt - probably better not to think about it I suppose...
Week Total: 50k
Month Total: 40k
Year Total: 447k
Just a nice gentle 7k @ 6.28 pace - pretty sticky out there this morning though.
Very pleased to have put in a 50k week after the 25k and 16k of the previous 2 virus disrupted weeks.
Shaping up nicely and even the scales are being relatively friendly - with a bit of good management I'll hit the start line spot on 90kgs.
Rest tomorrow - something short and quickish on Tuesday - something short and slowish Wednesday and/or Thursday depending on feel.
The thing I love/hate about 6ft is that no matter if you are underdone, overdone or baby bear - it is still going to hurt - probably better not to think about it I suppose...
Friday, March 02, 2007
A Bit Of Twin Taming
Today Total: 23k
Week Total: 43k
Month Total: 33k
Year Total: 440k
Celeste - the Evil Twins are my calf muscles - I have bored regular readers witless with endless tales (some of them even true) of the Twins naughtiness over the last couple of years on this blog and the one that preceeded it.
Shane I reckon I'm going to nominate your comment for a CR Award next December - you cracked me up mate - thanks :-)
The sub-heading of my blog used to be "I won't be cowed by my calves" and by yimminy I won't! So last night they really got the treatment - ice, Brauer gel, Voltaren Rapid and Skins. Because they have been good for a while I was lazy with them this week - I should have jumped on them days ago!
When I woke up at 6:00AM they were still a bit grumpy but much improved so I decided to get my last medium long run out of the way today to give me maximum recovery time for next Saturday.
LOL - I can't remember the last time I ran more than 12k on the flat - probably have to go back to November last year! Oh well time to correct that little oversight.
It was a gorgeous morning as I took off around the foreshore to Canada Bay then up through Five Dock to The Bay for a lap and return.
It was also good and hot - just the way I like it :-) I just kept pouring the juice down my neck and kept the pace between 6.00 and 6.15 mins per k - all conditions are manageable - good practice for next week.
Ended up with 23k in 2.19.25 @ 6.04av and feeling good (though I had very squelchy feet) - a little twiggle from the twins but nothing to write home about.
Damn - looks like I'm out of excuses for next week - bugger! :-)
Week Total: 43k
Month Total: 33k
Year Total: 440k
Celeste - the Evil Twins are my calf muscles - I have bored regular readers witless with endless tales (some of them even true) of the Twins naughtiness over the last couple of years on this blog and the one that preceeded it.
Shane I reckon I'm going to nominate your comment for a CR Award next December - you cracked me up mate - thanks :-)
The sub-heading of my blog used to be "I won't be cowed by my calves" and by yimminy I won't! So last night they really got the treatment - ice, Brauer gel, Voltaren Rapid and Skins. Because they have been good for a while I was lazy with them this week - I should have jumped on them days ago!
When I woke up at 6:00AM they were still a bit grumpy but much improved so I decided to get my last medium long run out of the way today to give me maximum recovery time for next Saturday.
LOL - I can't remember the last time I ran more than 12k on the flat - probably have to go back to November last year! Oh well time to correct that little oversight.
It was a gorgeous morning as I took off around the foreshore to Canada Bay then up through Five Dock to The Bay for a lap and return.
It was also good and hot - just the way I like it :-) I just kept pouring the juice down my neck and kept the pace between 6.00 and 6.15 mins per k - all conditions are manageable - good practice for next week.
Ended up with 23k in 2.19.25 @ 6.04av and feeling good (though I had very squelchy feet) - a little twiggle from the twins but nothing to write home about.
Damn - looks like I'm out of excuses for next week - bugger! :-)
3k Tempo(ish) & A Quicky
Today Total: 10k
Week Total: 20k
Month Total: 10k
Year Total: 427k
The Evil Twins are still giving me a bit of gyp the cheeky buggers. The only thing I can think of is that the combination of a week off, the extra weight in the pack and the jolting down the stairs all combined to really piss them off.
Oh well - they will be right by race day - their behaviour is nowhere near as bad as times gone by.
Anyhoo I decided not to run yesterday and then today I went through the same ritual as Wednesday - warm bath, rub in the Brauer Gel and a very easy first km.
The energy levels are right up so on the second k I rolled up the pace to a gnats nut under tempo and ran the next 3k @ 5.15. Everything felt ok so I kicked down to around 5k race pace to split the 5th k in 4.39 which gave me just over twenty minutes of upper aerobic stuff which is enough given I didn't want to push my luck too far.
That marked the turn around point and I just turned for home and came back at a gentle 6 min pace - in fact I went 29.29 for the 5k home.
I can feel the twins conspiring but *touches wood (ie head)* it is just tightness and not injury and I know how to handle them.
Cold water bath with ice time MMMMmmmm my favourite :-)
Week Total: 20k
Month Total: 10k
Year Total: 427k
The Evil Twins are still giving me a bit of gyp the cheeky buggers. The only thing I can think of is that the combination of a week off, the extra weight in the pack and the jolting down the stairs all combined to really piss them off.
Oh well - they will be right by race day - their behaviour is nowhere near as bad as times gone by.
Anyhoo I decided not to run yesterday and then today I went through the same ritual as Wednesday - warm bath, rub in the Brauer Gel and a very easy first km.
The energy levels are right up so on the second k I rolled up the pace to a gnats nut under tempo and ran the next 3k @ 5.15. Everything felt ok so I kicked down to around 5k race pace to split the 5th k in 4.39 which gave me just over twenty minutes of upper aerobic stuff which is enough given I didn't want to push my luck too far.
That marked the turn around point and I just turned for home and came back at a gentle 6 min pace - in fact I went 29.29 for the 5k home.
I can feel the twins conspiring but *touches wood (ie head)* it is just tightness and not injury and I know how to handle them.
Cold water bath with ice time MMMMmmmm my favourite :-)
Wednesday, February 28, 2007
Race Pace Recovery
Today Total: 10k
Week Total: 10k
Month Total: 155k
Year Total: 417k
Hehe only 9 days to go :-)
I pulled up excessively sore after Sunday which surprised me a bit given it was only 16k over 2 and a smidge hours - but (and I've used this expression before) my calves felt like unripe grapefruits - all hard and bitter! My quads weren't much happier and over the last couple of days if I sat down for an hour or so I would get up and do the zimmer frame shuffle (without the frame) till I could loosen up enough to walk with just the broom stick in the fundamental orifice sashay.
The good news is that whilst I was still very tight - I didn't feel fatigued at all if that makes any sense - energy levels and the "system" have felt great. I suppose going flat stick up and down the stairs at Nellies wasn't the brightest move I could have made after a light week followed by a complete week off (? - or maybe - ?).
I really did need to run though so this arvo after I got home I minced my way inside and straight into a hot bath. After emerging from the bath I rubbed about a tube of Brauer Sports Ice Gel and headed out the door.
It kind of killed two birds with one stone - I seriously needed a recovery run but I also wanted some practice at race pace - which (rather uniquely) with Six Foot is slower than normal training pace. All up 10k in 63.12 @ 6.19 av.
I'm really glad I did it because despite the residual soreness I felt like I could run forever and I was tempted to keep it going - but discretion played the better part of valour and I restricted it to the 10k I initially set out to do. I had absolutely NO inclination to stride out - but apart from that the "system" felt fantastic.
Having read a number of posts/blogs where people feel frumpy during taper I inadvertantly think I might have stumbled on something that really works for me (though the acid test is still to come) - a couple of light weeks then a short but flat out session and then a gradual build up to race day - actually this isn't new for me - past experience in other disciplines has led me to believe that I perform best with a build up (from a rested position) rather than a taper from a tired one.
Still a bit sore - but it is a good hurt and deep in my gut I feel I have timed this one perfectly - bring it on baby :-)
Week Total: 10k
Month Total: 155k
Year Total: 417k
Hehe only 9 days to go :-)
I pulled up excessively sore after Sunday which surprised me a bit given it was only 16k over 2 and a smidge hours - but (and I've used this expression before) my calves felt like unripe grapefruits - all hard and bitter! My quads weren't much happier and over the last couple of days if I sat down for an hour or so I would get up and do the zimmer frame shuffle (without the frame) till I could loosen up enough to walk with just the broom stick in the fundamental orifice sashay.
The good news is that whilst I was still very tight - I didn't feel fatigued at all if that makes any sense - energy levels and the "system" have felt great. I suppose going flat stick up and down the stairs at Nellies wasn't the brightest move I could have made after a light week followed by a complete week off (? - or maybe - ?).
I really did need to run though so this arvo after I got home I minced my way inside and straight into a hot bath. After emerging from the bath I rubbed about a tube of Brauer Sports Ice Gel and headed out the door.
It kind of killed two birds with one stone - I seriously needed a recovery run but I also wanted some practice at race pace - which (rather uniquely) with Six Foot is slower than normal training pace. All up 10k in 63.12 @ 6.19 av.
I'm really glad I did it because despite the residual soreness I felt like I could run forever and I was tempted to keep it going - but discretion played the better part of valour and I restricted it to the 10k I initially set out to do. I had absolutely NO inclination to stride out - but apart from that the "system" felt fantastic.
Having read a number of posts/blogs where people feel frumpy during taper I inadvertantly think I might have stumbled on something that really works for me (though the acid test is still to come) - a couple of light weeks then a short but flat out session and then a gradual build up to race day - actually this isn't new for me - past experience in other disciplines has led me to believe that I perform best with a build up (from a rested position) rather than a taper from a tired one.
Still a bit sore - but it is a good hurt and deep in my gut I feel I have timed this one perfectly - bring it on baby :-)
Friday, February 16, 2007
A Run Of Two Halves
Today Total: 12k
Week Total: 20k
Month Total: 123.4k
Year Total: 385.4k
Started out fairly conservatively today given my pledge to have a easier week and was pulling around 5.50 splits. With 6k in just under 35mins all I wanted to do was get the run over and done with - dunno I think I might have caught Miners motivation lapse...... so I stepped it up to around tempo pace to get it finished.
The second 6 k went by in about 30.30 to give me a total of 12k in 65.20 @ 5.27 av.
It's done.
I'm running one of my favourite runs up the lake on Sunday so if that doesn't cure me of the running blahs nothing will :-)
PS all the best to Steve and Scott running in the Tokoyo Marathon on Sunday.
Week Total: 20k
Month Total: 123.4k
Year Total: 385.4k
Started out fairly conservatively today given my pledge to have a easier week and was pulling around 5.50 splits. With 6k in just under 35mins all I wanted to do was get the run over and done with - dunno I think I might have caught Miners motivation lapse...... so I stepped it up to around tempo pace to get it finished.
The second 6 k went by in about 30.30 to give me a total of 12k in 65.20 @ 5.27 av.
It's done.
I'm running one of my favourite runs up the lake on Sunday so if that doesn't cure me of the running blahs nothing will :-)
PS all the best to Steve and Scott running in the Tokoyo Marathon on Sunday.
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