No Running for me last night at track i felt a bit sore so i just went down to watch.
Well it was well worth watching Kerryn McCann run 2 miles (3.218km) in a flattening 10.02 all the while being chased closely by Micale who finished in 10.06.
I don't think she broke a sweat honestly and all this while having to run around some competitors as much as 4 times as she lapped them!This was a training run for her and she made it look easy with a consistant 74-75 second/lap pace.
She says she will be back next thursday for our 5km so i will definately be down for that run.
Peace R2B out
Friday, January 13, 2006
Tuesday, January 10, 2006
Ran the Yacht club 5km this evening.
Damn it was hot.
I went out following Chris LLewellyn and got to the 2.5km turnaround in 9:45 (scorchingly quick for me.)
The return journey was a fair bit slower in 11:55.
Total 21:40
Hugged on to Ward Hummerston with 2km to go but tried to get away from him with 800m to go and needed to stop again!
He eventually beat me by about 10 secs.Slow and steady wins the race huh?
I am going to try to do more tempo runs and hold the pace up.
But first i need to do two things
1.run 5km without stopping several times
2.get some long runs in.
3.warm up before the race
4.don't go out so damn hard!
5.realise that your going out too damn hard!
6.plan some proper training time
the upside is that when i got home i decided to do my hard circuit of Wellington drive and i ran it in 10:32 a good effort and a Pb of over 58 seconds...small concellation.
Next race 2 miles at track try for 12:04 to 12:52 a Pb either way but i think i can do it.
Anyhow i like starting and finishing at the same point on the track 8 laps later!
Cheers R2B
Damn it was hot.
I went out following Chris LLewellyn and got to the 2.5km turnaround in 9:45 (scorchingly quick for me.)
The return journey was a fair bit slower in 11:55.
Total 21:40
Hugged on to Ward Hummerston with 2km to go but tried to get away from him with 800m to go and needed to stop again!
He eventually beat me by about 10 secs.Slow and steady wins the race huh?
I am going to try to do more tempo runs and hold the pace up.
But first i need to do two things
1.run 5km without stopping several times
2.get some long runs in.
3.warm up before the race
4.don't go out so damn hard!
5.realise that your going out too damn hard!
6.plan some proper training time
the upside is that when i got home i decided to do my hard circuit of Wellington drive and i ran it in 10:32 a good effort and a Pb of over 58 seconds...small concellation.
Next race 2 miles at track try for 12:04 to 12:52 a Pb either way but i think i can do it.
Anyhow i like starting and finishing at the same point on the track 8 laps later!
Cheers R2B
Sunday, January 08, 2006
Well the hangover handicap was cancelled to my dissapointment.
Otherwise my running schedule has been a bit messy since with bubs and the heat.
Ran 6.25km yesterday with Jacob in the pram,Comprising of 1.5km at 5.07 pace big break then 500m @ 3.42 pace.Stopped and had another break before running 2.05km @ 4.58pace another stop and finished off with 2.5km @ 5.32 pace.
As you can see i had no idea in this session.Really it was the first time i had taken the pram out for a run and it was hard work.I was originally going to do just 8km of steady running but that all fell apart....
I have a race on Tuesday arvo 5km on a fast course i will just try to do my best.Perhaps 20.35 mins is out of reach given my traing in the last week or two but you never know unless you give it a go...true?
Otherwise my running schedule has been a bit messy since with bubs and the heat.
Ran 6.25km yesterday with Jacob in the pram,Comprising of 1.5km at 5.07 pace big break then 500m @ 3.42 pace.Stopped and had another break before running 2.05km @ 4.58pace another stop and finished off with 2.5km @ 5.32 pace.
As you can see i had no idea in this session.Really it was the first time i had taken the pram out for a run and it was hard work.I was originally going to do just 8km of steady running but that all fell apart....
I have a race on Tuesday arvo 5km on a fast course i will just try to do my best.Perhaps 20.35 mins is out of reach given my traing in the last week or two but you never know unless you give it a go...true?
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
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