http://www.nswrogaining.org/AboutEvents/Events/05SG/Photos/DSCN1499.JPG
Own rogaine photo
Sunday, December 25, 2005
Monday, December 19, 2005
Ran my mile in 5:38 very happy with the wind against us.(84sec laps)
Was pipped for a place in the last 100metres.
We have a 3k this thursday so i will shoot for sub 12mins,
actually i might try for first 6 laps at 90 secs each and see how i go?
i have done it for 5 laps (2km in 7:30) but has been a long standing goal to run a mile and a half(2.4km) in 9 mins or less.Just never had a 2.4km race b4!If i make that then i will just have to keep going and smash my 3km best over the next 1.5 laps and bring from 12:08 down to 11:15!!
Well heres to goals and breaking them wish me luck!
Cheers R2b
Was pipped for a place in the last 100metres.
We have a 3k this thursday so i will shoot for sub 12mins,
actually i might try for first 6 laps at 90 secs each and see how i go?
i have done it for 5 laps (2km in 7:30) but has been a long standing goal to run a mile and a half(2.4km) in 9 mins or less.Just never had a 2.4km race b4!If i make that then i will just have to keep going and smash my 3km best over the next 1.5 laps and bring from 12:08 down to 11:15!!
Well heres to goals and breaking them wish me luck!
Cheers R2b
Thursday, December 15, 2005
Sunday, December 04, 2005
Got home from work at 11:30 and turned on the computer and there was an email from MC saying she was going to run to Brokers nose in the morning at 7am that sounded good to me!
I went to bed and set the alarm clock and when i woke i got ready after trying to help out with Jacob.
So at 7:10 i got to the meeting spot and changed from my light shoes into my Kayano's well it wasn't long before i wished i didn't as my feet hurt.Oh well it was too late to change them so we carried on.Awesome view from the top of the mountain stopped for a couple of minutes beforwe carrying on at a "relaxing" not too strenuous pace left my watch off today to just enjoy a chat and a steady pace.We went down Rixons pass next which was nice and muddy in patches.At some of the steep parts i just let go and sprinted down the rocky slopes which was a bit of an adrenaline rush!We ran under the escarpment then and took in some more great views and steep parts to go up.Got to the old mine and went down the bitumen path and on to another bush track which got us out near the bottom of Balgownie.
All in all a great run and i feel a little sore for the estimated 16km we covered but would do it again.We ran to Sheena's house and she drove us all back to our cars and we went home.
When i got home i bought rolls and Carrie Jacob and I went and had a lovely picnic lunch at the Rhododendron park before it was time for me to go back to work.Excellent day.
I went to bed and set the alarm clock and when i woke i got ready after trying to help out with Jacob.
So at 7:10 i got to the meeting spot and changed from my light shoes into my Kayano's well it wasn't long before i wished i didn't as my feet hurt.Oh well it was too late to change them so we carried on.Awesome view from the top of the mountain stopped for a couple of minutes beforwe carrying on at a "relaxing" not too strenuous pace left my watch off today to just enjoy a chat and a steady pace.We went down Rixons pass next which was nice and muddy in patches.At some of the steep parts i just let go and sprinted down the rocky slopes which was a bit of an adrenaline rush!We ran under the escarpment then and took in some more great views and steep parts to go up.Got to the old mine and went down the bitumen path and on to another bush track which got us out near the bottom of Balgownie.
All in all a great run and i feel a little sore for the estimated 16km we covered but would do it again.We ran to Sheena's house and she drove us all back to our cars and we went home.
When i got home i bought rolls and Carrie Jacob and I went and had a lovely picnic lunch at the Rhododendron park before it was time for me to go back to work.Excellent day.
Tuesday, November 29, 2005
3km at Stuart Park this evening.
New PB of 12:06!!
Could have been about 10 seconds quicker if i didnt stop to chat to Mark on route.
Overtook Wayne on the way to the finish line and never felt like i was going to tank.So thats good especially as i have lowered my handicap pace from 4:15/km to 4:07 in one fell swoop.
I will try to marshal Brewery bash race and do my best for the infamous and tough "Hangover Handicap" on new years day.I remember being seeing Kerryn McCann flash past me running uphill last year and was demoralized!Perhaps this year i will run so fast i wont get to see her!!
(If she is overhandicapped that is!)
I saw her training in the fire trails around Bulli on Sunday and she looks to have pulled up well from the Tokyo marathon and she gave a cheery hello as i ran past which was nice.Looking forward to setting a plan of attack for the next 6 weeks i will let you all know about it.
Cheers R2B
New PB of 12:06!!
Could have been about 10 seconds quicker if i didnt stop to chat to Mark on route.
Overtook Wayne on the way to the finish line and never felt like i was going to tank.So thats good especially as i have lowered my handicap pace from 4:15/km to 4:07 in one fell swoop.
I will try to marshal Brewery bash race and do my best for the infamous and tough "Hangover Handicap" on new years day.I remember being seeing Kerryn McCann flash past me running uphill last year and was demoralized!Perhaps this year i will run so fast i wont get to see her!!
(If she is overhandicapped that is!)
I saw her training in the fire trails around Bulli on Sunday and she looks to have pulled up well from the Tokyo marathon and she gave a cheery hello as i ran past which was nice.Looking forward to setting a plan of attack for the next 6 weeks i will let you all know about it.
Cheers R2B
Sunday, November 27, 2005
Friday, November 25, 2005
Ok I will just blab incoherently now.
Turned up in the morning at allotted time to meet Karl and he was late and his mobile off.He was coming from 12hr nightshift so
perhaps he had changed his mind....then I look up and he has spotted me,
Good ASG (all systems go) its just before start and we have our map and we have to decide our plan of attack, as Karl,Hayden (his friend the footballer) and idea have no idea we decide to head east to Nicholson park Collins park and flat rock at a jogging pace many get their before us which is alarming as we think were locals (humpf) and then up to Waniora pt hitting checkpoints and answering questions along the way.
Do you know how many concrete blocks on the western side of Collins Park?Answer heaps!
So there are heaps of checkpoints and ideally you don't want to back track so our next pt is the antique store on the highway Hayden wants to cut through the creek but we think its better to go the long way than risk getting caught in the creek.
so we steadily head north and clocking up the kilometres well 2 so far.
We have chosen cafes as our theme for extra pts so we need to find all the cafes on this fun part of the Rogaine (others chose from the extreme (Sublime pt,Brokers Nose,Bellambi pt etc) history or kids)
so we move on up the coast going to places the three of us had never been before and chatting along the way.
I don't want to rehash everything but we seemed to be finding all our controls without to much difficulty.
we are now in Austinmer and we head bush near the north of the railway station and the stairs to ascend here are steep but we take it in our stride and power up them to be on the tracks 180 - 200m above sea level its awesome up there and I love it though we haven't stopped much as our competitive juices are flowing and we work well with each other.
we find the reservoirs above Thirroul no dramas and think out loud "why don't we catch a train down south?" master stroke idea and part of the special rules for this event so we run down in the direction of the train station and just just make it.
Our "masterstroke is also matched by many others coming from different directions (last train for 2 hrs)
luckily Karl has money so buying tickets a few minutes rest later we are in Corrimal.
We are having a blast its like a treasure hunt and the Amazing race rolled into one.We have no idea of how many points we have amassed.
Now we head west again and then north picking up checkpoints along our map ( I have furiously highlighted my map as I try to catch up to the others)
Try to ask for hints from others is a hoot because everyone makes a point of misleading others when they can (didn't expect that but soon get the swing of things!)
Did you know the mannequin in the window of southern mines rescue has size 8 boots?Well we are at the drive way and a team leaving the scene tells us not to bother it's a size 6 we almost believe him (nobody has tried to trick us yet) but decide to check anyway..just as well.
I have to go to work in a min again! so I will hurry now
We head in to the escarpment now for our final leg and the terrain is again steep and finding our to control points are like the proverbial needle in a haystack!
We find an overgrown Knoll (what the hell does a that look like when its covered in Jungle???) where the firetrail intersects with the track to Woonona Karl finds it while about twenty or more others cant and graciously lets them in on the secret.He leads our team in the ethics department as i want to keep it a secret!
and we have about an hour befoere we have to be back
going back unfortunately Hayden sprains his Knee but carries on but we decide to call it a day and we head back to the hash house with 40 mins to spare!
To our delight we have the most points for a novice team and win the prizes!!!
All in all an excelllent day!
http://www.nswrogaining.org/AboutEvents/Events/05SG/Photos/DSCN1499.JPG
Own rogaine photo
Turned up in the morning at allotted time to meet Karl and he was late and his mobile off.He was coming from 12hr nightshift so
perhaps he had changed his mind....then I look up and he has spotted me,
Good ASG (all systems go) its just before start and we have our map and we have to decide our plan of attack, as Karl,Hayden (his friend the footballer) and idea have no idea we decide to head east to Nicholson park Collins park and flat rock at a jogging pace many get their before us which is alarming as we think were locals (humpf) and then up to Waniora pt hitting checkpoints and answering questions along the way.
Do you know how many concrete blocks on the western side of Collins Park?Answer heaps!
So there are heaps of checkpoints and ideally you don't want to back track so our next pt is the antique store on the highway Hayden wants to cut through the creek but we think its better to go the long way than risk getting caught in the creek.
so we steadily head north and clocking up the kilometres well 2 so far.
We have chosen cafes as our theme for extra pts so we need to find all the cafes on this fun part of the Rogaine (others chose from the extreme (Sublime pt,Brokers Nose,Bellambi pt etc) history or kids)
so we move on up the coast going to places the three of us had never been before and chatting along the way.
I don't want to rehash everything but we seemed to be finding all our controls without to much difficulty.
we are now in Austinmer and we head bush near the north of the railway station and the stairs to ascend here are steep but we take it in our stride and power up them to be on the tracks 180 - 200m above sea level its awesome up there and I love it though we haven't stopped much as our competitive juices are flowing and we work well with each other.
we find the reservoirs above Thirroul no dramas and think out loud "why don't we catch a train down south?" master stroke idea and part of the special rules for this event so we run down in the direction of the train station and just just make it.
Our "masterstroke is also matched by many others coming from different directions (last train for 2 hrs)
luckily Karl has money so buying tickets a few minutes rest later we are in Corrimal.
We are having a blast its like a treasure hunt and the Amazing race rolled into one.We have no idea of how many points we have amassed.
Now we head west again and then north picking up checkpoints along our map ( I have furiously highlighted my map as I try to catch up to the others)
Try to ask for hints from others is a hoot because everyone makes a point of misleading others when they can (didn't expect that but soon get the swing of things!)
Did you know the mannequin in the window of southern mines rescue has size 8 boots?Well we are at the drive way and a team leaving the scene tells us not to bother it's a size 6 we almost believe him (nobody has tried to trick us yet) but decide to check anyway..just as well.
I have to go to work in a min again! so I will hurry now
We head in to the escarpment now for our final leg and the terrain is again steep and finding our to control points are like the proverbial needle in a haystack!
We find an overgrown Knoll (what the hell does a that look like when its covered in Jungle???) where the firetrail intersects with the track to Woonona Karl finds it while about twenty or more others cant and graciously lets them in on the secret.He leads our team in the ethics department as i want to keep it a secret!
and we have about an hour befoere we have to be back
going back unfortunately Hayden sprains his Knee but carries on but we decide to call it a day and we head back to the hash house with 40 mins to spare!
To our delight we have the most points for a novice team and win the prizes!!!
All in all an excelllent day!
http://www.nswrogaining.org/AboutEvents/Events/05SG/Photos/DSCN1499.JPG
Own rogaine photo
Thursday, November 24, 2005
Race 2 sort race series 1500m
once again wasn't sure how fast to go out in my heat(3)
Just tucked in and watched Paul Denobrega take off.
I thought maybe he had gone out too fast but he held on.
I was flying but i was hurting too and wanted to stop but fought the urge.good thing that as i held.With about 110metres to go i kicked and overtook him and Chris Lewellyn who was just ahead of me for another big PB
Time 5:15.4
Pace 3:30!!!
hmmmmm wasn't expecting that!
it bodes well for tuesdays 3km race
Cheers R2B
once again wasn't sure how fast to go out in my heat(3)
Just tucked in and watched Paul Denobrega take off.
I thought maybe he had gone out too fast but he held on.
I was flying but i was hurting too and wanted to stop but fought the urge.good thing that as i held.With about 110metres to go i kicked and overtook him and Chris Lewellyn who was just ahead of me for another big PB
Time 5:15.4
Pace 3:30!!!
hmmmmm wasn't expecting that!
it bodes well for tuesdays 3km race
Cheers R2B
Sunday, November 20, 2005
Saturday, November 19, 2005
Went to the track and did about 30 laps for relay 4 life.
Weather was hot and we ran clockwise which was hard!
Goes to prove that my right leg is dominant after plenty of anti clockwise training.
Carrie Jacob and i spent the day in beautiful Berry and as usual the man was a champ even through the heat.
Weather was hot and we ran clockwise which was hard!
Goes to prove that my right leg is dominant after plenty of anti clockwise training.
Carrie Jacob and i spent the day in beautiful Berry and as usual the man was a champ even through the heat.
Friday, November 18, 2005
Ran A 2km race on the track last night and had hoped to do it in 8:40 but had a good one and finished in a special time of 7:39!
I was very pleased with this as it was only my third run in two weeks.
Afterwards i backed up for a 200m race with the quick guys and i was in the outer lane again,
i was surprised to finish in 29.4 secs also pleased with this.
I am so excited about my first rogaine on this sunday want to keep my energy up and make the most of it!
I am still going to try to run for an hour on saturday night to raise money for cancer research at the Relay for Life.So it will be an very unusually high amount of running for this week!
Cheers R2B
I was very pleased with this as it was only my third run in two weeks.
Afterwards i backed up for a 200m race with the quick guys and i was in the outer lane again,
i was surprised to finish in 29.4 secs also pleased with this.
I am so excited about my first rogaine on this sunday want to keep my energy up and make the most of it!
I am still going to try to run for an hour on saturday night to raise money for cancer research at the Relay for Life.So it will be an very unusually high amount of running for this week!
Cheers R2B
Thursday, November 17, 2005
Tuesday, November 15, 2005
Thursday, November 10, 2005
First run in 8 days
i went to the track and we had a 2mile (3218m) race
i wanted to do 4min pace so i slotted in behind Paul Denobrega who is normally a lot faster than this but after 3 laps he was spot on pace on the fourth we were still together just but i was tiring
on the fifth he ran 6 seconds quicker for the lap and i had to let him go.
It was all downhill from there as they say.100m into the 6th i had a "break" and walked for about 10 seconds (gasping lightly) and 300metres later i did that again and again...it was disgraceful!LOL
any how Paul went on to finish in 12:40 (a little faster than 4 min pace) and i limped home for 13:55 any how after i'd caught my breath Paul and i did a warm down lap and came to the start of the 200m heats.this was the good part i went on to win my heat in 30.30seconds and it was a ding dong battle between me and Peter Liddle and fortunately i prevailed!!!!
Any how that s all for now
except that i'm in the 24hour cancer council relay for life and when that finishes at 10am sunday i will start in my first 6hour rogaine which will be really cool...I'm excited!!
Cheers R2B
i went to the track and we had a 2mile (3218m) race
i wanted to do 4min pace so i slotted in behind Paul Denobrega who is normally a lot faster than this but after 3 laps he was spot on pace on the fourth we were still together just but i was tiring
on the fifth he ran 6 seconds quicker for the lap and i had to let him go.
It was all downhill from there as they say.100m into the 6th i had a "break" and walked for about 10 seconds (gasping lightly) and 300metres later i did that again and again...it was disgraceful!LOL
any how Paul went on to finish in 12:40 (a little faster than 4 min pace) and i limped home for 13:55 any how after i'd caught my breath Paul and i did a warm down lap and came to the start of the 200m heats.this was the good part i went on to win my heat in 30.30seconds and it was a ding dong battle between me and Peter Liddle and fortunately i prevailed!!!!
Any how that s all for now
except that i'm in the 24hour cancer council relay for life and when that finishes at 10am sunday i will start in my first 6hour rogaine which will be really cool...I'm excited!!
Cheers R2B
Thursday, November 03, 2005
Success!
A new PB at 21:30 for 5km
500m splits
1:50
2:02
2:06
2:14
2:06
10:20 at halfway turnaround
2:14
2:10
2:32
2:19
1:56
11:10 for second half
So it looks like i faded in the second half....probably went out to fast to start with and had a few walk breaks coming home.
Oh well its still a Pb and i can learn from it to improve!
Cheers R2B
A new PB at 21:30 for 5km
500m splits
1:50
2:02
2:06
2:14
2:06
10:20 at halfway turnaround
2:14
2:10
2:32
2:19
1:56
11:10 for second half
So it looks like i faded in the second half....probably went out to fast to start with and had a few walk breaks coming home.
Oh well its still a Pb and i can learn from it to improve!
Cheers R2B
Tuesday, November 01, 2005
Okay so the summer racing season is back again!
i raced last week and did 21:46 for 5km XC which is great for the first race of the season as its only 7 seconds off a pb.
Racing tonight at the yacht club bike track which is a fast circuit so all being well it will be a pb tonight!!!!
On Saturday morning after night shift i caught up with the gang 7am at North Gong surf club and proceeded to run like !6km to Bellambi pt and back whoa!Big run for me and easily the biggest since i was training for the half marathon in May.
I was nice to just trot and not wear a watch and or worry about time and when we got back it had only taken 80 mins so it wasnt that slow anyway.
cool bananas.
wish me luck
cheers R2B
i raced last week and did 21:46 for 5km XC which is great for the first race of the season as its only 7 seconds off a pb.
Racing tonight at the yacht club bike track which is a fast circuit so all being well it will be a pb tonight!!!!
On Saturday morning after night shift i caught up with the gang 7am at North Gong surf club and proceeded to run like !6km to Bellambi pt and back whoa!Big run for me and easily the biggest since i was training for the half marathon in May.
I was nice to just trot and not wear a watch and or worry about time and when we got back it had only taken 80 mins so it wasnt that slow anyway.
cool bananas.
wish me luck
cheers R2B
Wednesday, August 24, 2005
Well time to post again...havent ran too much since C2S only 4.4km with my dog (she was pooped)
and last night went for fartlek with Kjs 2km warmup then 12* 400m intervals
i wasnt really in the mood and it was damn cold!
ended up doing 8 reps at mostly about 4min pace so not too strenuous.I might have a go next week!Just saw the fitzroy falls 10km is coming up in october ...now that i could get into as a training goal.Sounds like a plan hatching!
Seeya R2B
and last night went for fartlek with Kjs 2km warmup then 12* 400m intervals
i wasnt really in the mood and it was damn cold!
ended up doing 8 reps at mostly about 4min pace so not too strenuous.I might have a go next week!Just saw the fitzroy falls 10km is coming up in october ...now that i could get into as a training goal.Sounds like a plan hatching!
Seeya R2B
Monday, August 15, 2005
What can i say?
Ran the C2S yesterday.
Finished in about 74:19 watchtime.
Wasnt a great run but ive decided not to be down on myself as that would be pointless.
My lead up with the week in Melbourne plus the flu affected my preparations.I didnt do any hill work.
The work problems i've been having in those two weeks also effected me psycologically,so on race day i didnt feel the "killer instinct" in me.I just wanted to walk all the time so i did!
After the race i hung around with my brother in law and friends til it was time for me to head off back to work.I left at 11:44 am figuring 1 hour was plenty of time to get to Central station for the train home.An old school buddy saw me and so i stopped for a 5 minute chat.Then i walked to the bus stops and agonised on my decision to get on the st James express as it lumbered through traffic and i eventually missed my train.Next train would get me home late.I could not afford to be late for work so i hopped on the next southbound and tried to call Carrie to pick me up from Sutherland.Well phone cuts out so no go.When i got off train and called her she was not impressed but rushed up to get me and we got back to the Gong and my work just as the shuttle bus into the steelworks arrived phew!
Lots of excuses i know but on the positive side at least i can get past all that for next year!
At least i am healthy and uninjured!At least every day above ground is a great day!
I am a fortunate man and a little self reflection has reminded me of that.
I am ready to move forward again.
Ran the C2S yesterday.
Finished in about 74:19 watchtime.
Wasnt a great run but ive decided not to be down on myself as that would be pointless.
My lead up with the week in Melbourne plus the flu affected my preparations.I didnt do any hill work.
The work problems i've been having in those two weeks also effected me psycologically,so on race day i didnt feel the "killer instinct" in me.I just wanted to walk all the time so i did!
After the race i hung around with my brother in law and friends til it was time for me to head off back to work.I left at 11:44 am figuring 1 hour was plenty of time to get to Central station for the train home.An old school buddy saw me and so i stopped for a 5 minute chat.Then i walked to the bus stops and agonised on my decision to get on the st James express as it lumbered through traffic and i eventually missed my train.Next train would get me home late.I could not afford to be late for work so i hopped on the next southbound and tried to call Carrie to pick me up from Sutherland.Well phone cuts out so no go.When i got off train and called her she was not impressed but rushed up to get me and we got back to the Gong and my work just as the shuttle bus into the steelworks arrived phew!
Lots of excuses i know but on the positive side at least i can get past all that for next year!
At least i am healthy and uninjured!At least every day above ground is a great day!
I am a fortunate man and a little self reflection has reminded me of that.
I am ready to move forward again.
Friday, August 12, 2005
Hi Guys,
no running means no posts.
I have down with the flu and the only run i got was pre sickness run around the famous "TAN" in Melbourne.
It is quite a pretty track and measures 3.827Km from the markers placed every 250m along the way.Ran up the Anderson street hill section and i didnt think it was that steep.
I took the run easy and just soaked in the atmosphere. In the last 400m i couldnt help myself though and let go for a final lunge at the line.
Total time 18:09 average pace 4:44.
Will have to see how this lay off has affected my C2S race time on the weekend.Looks like i will have to go back to work in the afternoon also so no rest for the wicked.
CU soon R2B
no running means no posts.
I have down with the flu and the only run i got was pre sickness run around the famous "TAN" in Melbourne.
It is quite a pretty track and measures 3.827Km from the markers placed every 250m along the way.Ran up the Anderson street hill section and i didnt think it was that steep.
I took the run easy and just soaked in the atmosphere. In the last 400m i couldnt help myself though and let go for a final lunge at the line.
Total time 18:09 average pace 4:44.
Will have to see how this lay off has affected my C2S race time on the weekend.Looks like i will have to go back to work in the afternoon also so no rest for the wicked.
CU soon R2B
Friday, July 29, 2005
Ahah well
the soreness has subsided and on tuesday i went for a fartlek run.
ended up doing about 10 ks and a 43:50 time so this is like a pb time for me..in training!!
um its Friday now and i haven't run again for various reasons.
tomorrow ANSW road relays are in Wollongong and i will compete it the opens before heading off to airport and a week in Melbourne for Anthony Robbins' Wealth Mastery.
I need it.
Car got stolen yesterday morning with no insurance.
Boss told me i cant have holidays either.
Anna just called to ask me when i am coming down....
time i started to move my ISTJ ass.
the soreness has subsided and on tuesday i went for a fartlek run.
ended up doing about 10 ks and a 43:50 time so this is like a pb time for me..in training!!
um its Friday now and i haven't run again for various reasons.
tomorrow ANSW road relays are in Wollongong and i will compete it the opens before heading off to airport and a week in Melbourne for Anthony Robbins' Wealth Mastery.
I need it.
Car got stolen yesterday morning with no insurance.
Boss told me i cant have holidays either.
Anna just called to ask me when i am coming down....
time i started to move my ISTJ ass.
Thursday, July 28, 2005
Sunday, July 24, 2005
I woke up at 3:30 Am. I was in pain!!!!
I ran the nine miler(14.4km) yesterday and had a satisfying 68:50 Pb!Much better than last years 78.59
But i was so caught up in it and post race beers that i forgot to warm down and ive been paying for it.
I couldnt get back to sleep and when i got up i couldnt walk properly either.So i slapped on a heap of ice gel and limped off to work.I knew i would be driving the forklift today and if it got too bad i'd just have to come home.But thankfully as i warmed up it felt better though i will be paying for the next few days i am sure.
Ran with Pasco most of the way who was good enough to provide some solid encouragement and was a good pace setter and i keep with him until 5km to go.None the less he was only about 200metres ahead of me at the finish so i was happy with that.
I guess i may be able to set my C2S goal this year a little higher from 70 to 65mins.
Cheers R2b
I ran the nine miler(14.4km) yesterday and had a satisfying 68:50 Pb!Much better than last years 78.59
But i was so caught up in it and post race beers that i forgot to warm down and ive been paying for it.
I couldnt get back to sleep and when i got up i couldnt walk properly either.So i slapped on a heap of ice gel and limped off to work.I knew i would be driving the forklift today and if it got too bad i'd just have to come home.But thankfully as i warmed up it felt better though i will be paying for the next few days i am sure.
Ran with Pasco most of the way who was good enough to provide some solid encouragement and was a good pace setter and i keep with him until 5km to go.None the less he was only about 200metres ahead of me at the finish so i was happy with that.
I guess i may be able to set my C2S goal this year a little higher from 70 to 65mins.
Cheers R2b
Thursday, July 21, 2005
Tuesday, July 19, 2005
Tuesday, July 12, 2005
Running 2 Become
Just did a long interval session
planned to do 4*1000m at 4:00 pace but bombed out
doh doh doh!
first at 4:08
second at 3:45
too fast and last ones were too hard to finish 600m
and 450m
hmmm i'll run on hamilton tonight to redeem!!!!!!
Just did a long interval session
planned to do 4*1000m at 4:00 pace but bombed out
doh doh doh!
first at 4:08
second at 3:45
too fast and last ones were too hard to finish 600m
and 450m
hmmm i'll run on hamilton tonight to redeem!!!!!!
Sunday, July 10, 2005
I guess after sleeping on it yesterdays race wasn't too bad i had just hoped to reach my handicap and i missed it by about 10 secs...nothing much over 10km but hmmmmmm!
my splits were as follows
4.01
4.08
4.19
4.42
4.42
4.52
4.23
4.44
4.33
4.08
so a couple of quick ones at the start and a couple of slow ones around the drink stations.
i will turn up more hydrated next time and wont stop for a drink.
I didnt do any incantations in the race as i forgot,perhaps they would have helped me to feel stronger and not do so much walking.
I can see when ive slowed down it takes a while to speed back up again.
Pasco gave me some advice at about the 1 km mark and told me to loosen my shoulders up and i realised i was rather tense also he asked if i was going too fast and i replied with a grin "maybe!"
well its two weeks 'til the nine miler now and i think i ought to get a run in up there today before i go on holidays to hamilton on tuesday (should try to get in a few runs up there as well)
I will read my new book ULTRA MARATHONMAN about DEAN KANAZES which i am really looking forward to this book was my prize for our 2nd place effort in the trivia night last week
anyhow ciao R2B
my splits were as follows
4.01
4.08
4.19
4.42
4.42
4.52
4.23
4.44
4.33
4.08
so a couple of quick ones at the start and a couple of slow ones around the drink stations.
i will turn up more hydrated next time and wont stop for a drink.
I didnt do any incantations in the race as i forgot,perhaps they would have helped me to feel stronger and not do so much walking.
I can see when ive slowed down it takes a while to speed back up again.
Pasco gave me some advice at about the 1 km mark and told me to loosen my shoulders up and i realised i was rather tense also he asked if i was going too fast and i replied with a grin "maybe!"
well its two weeks 'til the nine miler now and i think i ought to get a run in up there today before i go on holidays to hamilton on tuesday (should try to get in a few runs up there as well)
I will read my new book ULTRA MARATHONMAN about DEAN KANAZES which i am really looking forward to this book was my prize for our 2nd place effort in the trivia night last week
anyhow ciao R2B
Saturday, July 09, 2005
Change of plans my nephews mum and dad were sick so Sams 3rd birthday party was called off.
in response i got to have a sleep in and went to KJ race at 3pm
it wa a 10km race i finished in 44:35 a pb but i felt like i was capable of better so a little downish about that!!!!
Any how i will explain more in my next post
cheers R2B]
in response i got to have a sleep in and went to KJ race at 3pm
it wa a 10km race i finished in 44:35 a pb but i felt like i was capable of better so a little downish about that!!!!
Any how i will explain more in my next post
cheers R2B]
Friday, July 08, 2005
Hmmmm
im a bit slack with this blogging lark lol!
ran at the uni with Ray Wales today a fairly tough(havent done it b4) sort of course no warmup straight into it
7km
33:30
ran with ray 95% of the way and wanted to stop numerous times when we were 800m to go he encouraged me to take off and i did for a finish i hope to beat in subsequent weeks
after my holiday to Hamilton island on tuesday!yippee
and on traveling i am going to stay at my friend Annas house in Melbourne at the end off the month when i head down to Wealth Mastery with Tony Robbins so i will be a busy boy.
training is going well this week and i am planning on running 16km with Phil on Sat morning straight after night shift, i will do my best to keep up with him!
im a bit slack with this blogging lark lol!
ran at the uni with Ray Wales today a fairly tough(havent done it b4) sort of course no warmup straight into it
7km
33:30
ran with ray 95% of the way and wanted to stop numerous times when we were 800m to go he encouraged me to take off and i did for a finish i hope to beat in subsequent weeks
after my holiday to Hamilton island on tuesday!yippee
and on traveling i am going to stay at my friend Annas house in Melbourne at the end off the month when i head down to Wealth Mastery with Tony Robbins so i will be a busy boy.
training is going well this week and i am planning on running 16km with Phil on Sat morning straight after night shift, i will do my best to keep up with him!
Wednesday, July 06, 2005
Running 2 Become
Went to tuesday nights fartlek.
We ran 2.4km to warm up then we did 10*400m intervals with 90sec rest between them.I thought i might like to do them in 96 secs each (4:00 pace)but some how the first one ended up at 80 secs then
80 82 85 after 8 of these i had to lay down for for the 90 secs i was stuffed!Anyhow i let everyone go do another 2 and when they went again (5mins break?) I was recharged and ran a 74! that really puffed me again and had a 88 for the final.Ran the 2.4km back as a cooldown all in all a good session for me and i was able to keep with Mark most of the time but i know he wasnt pushing hard.
Cheers R2B
Went to tuesday nights fartlek.
We ran 2.4km to warm up then we did 10*400m intervals with 90sec rest between them.I thought i might like to do them in 96 secs each (4:00 pace)but some how the first one ended up at 80 secs then
80 82 85 after 8 of these i had to lay down for for the 90 secs i was stuffed!Anyhow i let everyone go do another 2 and when they went again (5mins break?) I was recharged and ran a 74! that really puffed me again and had a 88 for the final.Ran the 2.4km back as a cooldown all in all a good session for me and i was able to keep with Mark most of the time but i know he wasnt pushing hard.
Cheers R2B
Monday, July 04, 2005
KJ TRIVIA NIGHT
Forgot to add,
We went KJ's trivia night last night and we were invited to sit at theMontefiore's table.
Our table including Carrie myself and Wayne's wife and daughters Leigh and Roslyn and her friend Kim and boyfriend Greg?
We went really well and came second after the nine question tiebreaker we eventually lost "....is the glowworm a male or female of its species?" The answer being the female.
Also i was very happy that i did the whole lap of mt Kembla 9 miler without stopping!!!!!
This evening i did 30 mins easy jogging with 10:03 mins in the middle to do the Wellington drive circuit.
More tommorrow R2B
Forgot to add,
We went KJ's trivia night last night and we were invited to sit at theMontefiore's table.
Our table including Carrie myself and Wayne's wife and daughters Leigh and Roslyn and her friend Kim and boyfriend Greg?
We went really well and came second after the nine question tiebreaker we eventually lost "....is the glowworm a male or female of its species?" The answer being the female.
Also i was very happy that i did the whole lap of mt Kembla 9 miler without stopping!!!!!
This evening i did 30 mins easy jogging with 10:03 mins in the middle to do the Wellington drive circuit.
More tommorrow R2B
Sunday, July 03, 2005
Well after spending all of Friday painting and not having ran since Tuesday (9.13km in 45 mins,track closed on Thursday due to heavy rain) i continued with putting first coat on bathroom all day saturday.
Until about 1.45pm when i hurriedly had to rush to Mt Kembla if i was going to make it for 2pm run around the mt.Got there aproximately on time and went up to winding gully to check it out.....stopped to speak with Bill Williamson and listen to his sage advice in his lilting irish accent.Well now i was definately late!Ok so i will go to the scramble track, sprint down and catch up....drove up towards it and past MC et al running down and changed my mind.Decided i would be social and run with them,so id better get back to windy gully.Anyhow got back and had about 2 mins before it was time to run again.
Started out at a reasonable pace and decided that i wasnt going to stop for my whole lap around the mountain and didnt that pay off!My longest distance without stopping and my qickest time around the mountain ever a whopping 5:30 PB!!! in 73:30!
I am stoked and will continue to due this run to gauge my fitness and improvement ability.
Maybe i can find someone running at my pace to do it with that would be great.
Until about 1.45pm when i hurriedly had to rush to Mt Kembla if i was going to make it for 2pm run around the mt.Got there aproximately on time and went up to winding gully to check it out.....stopped to speak with Bill Williamson and listen to his sage advice in his lilting irish accent.Well now i was definately late!Ok so i will go to the scramble track, sprint down and catch up....drove up towards it and past MC et al running down and changed my mind.Decided i would be social and run with them,so id better get back to windy gully.Anyhow got back and had about 2 mins before it was time to run again.
Started out at a reasonable pace and decided that i wasnt going to stop for my whole lap around the mountain and didnt that pay off!My longest distance without stopping and my qickest time around the mountain ever a whopping 5:30 PB!!! in 73:30!
I am stoked and will continue to due this run to gauge my fitness and improvement ability.
Maybe i can find someone running at my pace to do it with that would be great.
Thursday, June 23, 2005
Running 2 Become
Well this is my first proper post and i have to make it quick!
I am at my parents house and my wife is telling me i spend too much time on the computer and she is right!
I ran a lap around Mt Kembla last night in 79mins i walked every time my HR got to 86% and didnt start to
run again until went down to 70% which i thought was too low and then 75% which was a slightly shorter
rest.
I want to run the city 2 surf in less than 60 mins but this might be too much in the 53 days remaining.
I need to run a 4:18 average pace to do that.
Hmmm i will post again tommorrow and write about my training and my PBs
'til then
R2B
Well this is my first proper post and i have to make it quick!
I am at my parents house and my wife is telling me i spend too much time on the computer and she is right!
I ran a lap around Mt Kembla last night in 79mins i walked every time my HR got to 86% and didnt start to
run again until went down to 70% which i thought was too low and then 75% which was a slightly shorter
rest.
I want to run the city 2 surf in less than 60 mins but this might be too much in the 53 days remaining.
I need to run a 4:18 average pace to do that.
Hmmm i will post again tommorrow and write about my training and my PBs
'til then
R2B
Friday, June 17, 2005
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