Raced 5Km XC tonight.
1.6km warmup...(too much?)
Race didn't want to go out too hard but as usual couldn't help myself!
Fortunately i didn't "blow up" and reined it in a little.
The circuit was 2 laps of 2.5km all freshly slashed grass.
Splits
500m
2:03
3:00
1:58
2:14
1:37 (344m)
First lap 10:52
2:27
2:16
2:11
2:10
2:14
0:20 (85m)
Second lap 11:38
Total time 22:30!
Crashed out on grass for a while after beating some guy in sprint finish last 100m.
Must work on those splits though and try and bring them closer to even.
Warmed down with 4*300m laps on bitumen.
Tuesday, February 07, 2006
Monday, February 06, 2006
and i've been tagged by speedygeoff:
1. What was I doing 10 years ago? I was in the same job I'm in now actually i was applying for it; I was living with mum and dad; I weighed 65kg (89kg before i began running july 2004)
2. Five snacks I enjoy: Sweet and Sour chips; Vegie chips; Bananas; Biscuits;Potato Scallops
3. Five songs I know all the words to: I usually make up the words to most songs as i forget so quickly but i do know Happy Birthday,The Stutter Rap from the 80's,And Vanilla Ices' infamous ICE ICE BABY! I am currently learning some nursery rhymes to sing to my son.
4. Five things I'd do as a millionaire: Set up a charity or become part of an established one; Spend lots of time on personal development; i would love to invest full time in shares,futures and property
; travel; spend lots of time with friends and family
5. Five things I like doing: Running; Spending time with my family; Reading; mucking around on the computer;
6. Five favourite toys: Garmin 201;my Computer; my mobile; MP3 player;Chess Set
1. What was I doing 10 years ago? I was in the same job I'm in now actually i was applying for it; I was living with mum and dad; I weighed 65kg (89kg before i began running july 2004)
2. Five snacks I enjoy: Sweet and Sour chips; Vegie chips; Bananas; Biscuits;Potato Scallops
3. Five songs I know all the words to: I usually make up the words to most songs as i forget so quickly but i do know Happy Birthday,The Stutter Rap from the 80's,And Vanilla Ices' infamous ICE ICE BABY! I am currently learning some nursery rhymes to sing to my son.
4. Five things I'd do as a millionaire: Set up a charity or become part of an established one; Spend lots of time on personal development; i would love to invest full time in shares,futures and property
; travel; spend lots of time with friends and family
5. Five things I like doing: Running; Spending time with my family; Reading; mucking around on the computer;
6. Five favourite toys: Garmin 201;my Computer; my mobile; MP3 player;Chess Set
Sunday, February 05, 2006
Ran my "tempo" run on Saturday but it turned into more of a 4*1km interval set with 60 sec stops.Beatiful scenery around Hyams beach with the whitest sand in Australia!
(Bring your sunnies)
Found a tough little 1.4km circuit with a lot of climbing and ran that in about 6:30 and thought that was all right for it's difficulty.
Ran on the beach a bit but there was too much camber on the hard sand.
(Bring your sunnies)
Found a tough little 1.4km circuit with a lot of climbing and ran that in about 6:30 and thought that was all right for it's difficulty.
Ran on the beach a bit but there was too much camber on the hard sand.
Friday, February 03, 2006
Wednesday, February 01, 2006
Went out with a plan to run for 1hour at 5:20 pace.This is about what i am surposed to run for long runs for max. aerobic efficiency?
Suceeded with 1 hour @5:18 pace total distance 11.33km
1st 10km in 52:04 (5:12 pace)
10.5km in 54:45
slowed right down for last 833m
Elevation change
start/finish 52m
middle 0m
13metres of climb in the last 50m of my street to top it off.
Did some surges for something different on the way home 100m on 50m off.
Mostly these were done at about 4min pace but one got to a peak of 3:27 pace (must have got excited or something...decided i'd better rane it in)
Overall quite hard work being my longest run for many months i will do it again next week to maintain some consistancy in training.
My goal is to run 5km in 20 mins.Date April 2nd (not the first jokers)
Plan
Tuesdays Fartlek intervals or tempo run @4:15? pace
Thursdays Track racing.
Saturdays or Sunday Long run at least 11km preferably 14km @5:15 avg.
Maybe a recovery run of 3km on off days if i'm sore?
What do you think?
Suceeded with 1 hour @5:18 pace total distance 11.33km
1st 10km in 52:04 (5:12 pace)
10.5km in 54:45
slowed right down for last 833m
Elevation change
start/finish 52m
middle 0m
13metres of climb in the last 50m of my street to top it off.
Did some surges for something different on the way home 100m on 50m off.
Mostly these were done at about 4min pace but one got to a peak of 3:27 pace (must have got excited or something...decided i'd better rane it in)
Overall quite hard work being my longest run for many months i will do it again next week to maintain some consistancy in training.
My goal is to run 5km in 20 mins.Date April 2nd (not the first jokers)
Plan
Tuesdays Fartlek intervals or tempo run @4:15? pace
Thursdays Track racing.
Saturdays or Sunday Long run at least 11km preferably 14km @5:15 avg.
Maybe a recovery run of 3km on off days if i'm sore?
What do you think?
Last night I came home from work and i was itching to get out for a run...it has been a week since i had last got out and my legs had been feeling funny all that time.Their way of complaining i guess?
So at 12 Midnight i set out on the dark streets for a short east easy one.
3.03km in 16:30
Average pace 5:27/Km
Planning on a long run this afternoon same pace but 14km.
So at 12 Midnight i set out on the dark streets for a short east easy one.
3.03km in 16:30
Average pace 5:27/Km
Planning on a long run this afternoon same pace but 14km.
Wednesday, January 25, 2006
I had a satisfying run yesterday.I benefited from your 9 miler advice too (i walked about half of the hills).When we first started out i was in the "A" group and before 200m were up it was just a handful of us out front including the King of Hill 60...I know he is still recovering from injury but Andrew is quicker on the track so i thought i would try to hold to him on the first hill.We trundled up it and i was careful not to go lactic.When we reached the 1km mark at the top of the road Leadfoot went ahead of me and i decided to take my first walk.When we got to Trudy i let go a little and i think it was just me and Andrew from then on...no actually young Alistair and Gokhan were still in front as we hit the beach but as we got to the turnaround point they kept going up the hill...Andrew turned and looked at me as if to say are they going the right way?I was confused until someone called out behind us that they were going the wrong way.They didn't listen and kept going on the old old course.i hung with Andrew as the gap gradually widened to about 50m.Though when we went up hill 60 for the final time i closed that to 20m.As we crested the hill Andrew took off and left me for dead as i reached round the final corner i was overtaken and a little further another 2 quicker runners from the "B" pack came up beside me and we had a bit of a sprint finish.I was buggered and got a feeling in my head like "brain freeze" after that.Is that what i feels like for the quicks all the time?
Anyhow i felt like i had a good run and was satisfied with my time of 24:4x.
Anyhow i felt like i had a good run and was satisfied with my time of 24:4x.
Saturday, January 21, 2006
Came home from Night Shift and decided that i may as well enter Geoff Stalkers mountain run series this morning.So after arriving home i trundled over in the car for a 8am start for this 9km race.
I reconed that with the hill 60 run on tuesday that i shouldn't over do it so this would be a training run.
I remember reading Ben Dubois talking about not going too hard in a mountain race so i just set off from scratch and took it fairly easy.I was followed by Roy Francis at the start but i shook him off without running too hard.I walked some of the uphills in order not to go lactic and i think this was a good strategy...i just wanted to stay aerobic for the full time. I was 3rd to the top and half way point and let go a little from there but the ground was a little loose in places.
Lots of Sydney Striders and Coolrunners in attendance most of which i didnt get to meet personally though i did pick out Mister G and MPHaz from their internet photos.
i ran the last 3 or 4 km without stopping which was a great contributor to my overall time of 53:36 so i just need to keep up these longer runs without stopping to improve my aerobic base as its called.
Ran 3km on the track thursday night and instead of going out for 90 sec laps till i busted i set myself the goal of consistant 96 sec/laps.
This was going well though i did set off faster.Things were going well til the second last lap which i thought was the last and i sprinted with what i thought was 100m to go....alas with 30 to the finish line i realized my mistake but it was too late i had gone lactic!
I walked about 70m from there until i got back into it.Finishing with a whimper at 12:27 my Hallicination is that without this i woulsd have went on to a new pb as the guys just in front of me went on to finish in 11:30 and my pb is 11:47.
Well in a fortnight i will get the chance to try again.
I reconed that with the hill 60 run on tuesday that i shouldn't over do it so this would be a training run.
I remember reading Ben Dubois talking about not going too hard in a mountain race so i just set off from scratch and took it fairly easy.I was followed by Roy Francis at the start but i shook him off without running too hard.I walked some of the uphills in order not to go lactic and i think this was a good strategy...i just wanted to stay aerobic for the full time. I was 3rd to the top and half way point and let go a little from there but the ground was a little loose in places.
Lots of Sydney Striders and Coolrunners in attendance most of which i didnt get to meet personally though i did pick out Mister G and MPHaz from their internet photos.
i ran the last 3 or 4 km without stopping which was a great contributor to my overall time of 53:36 so i just need to keep up these longer runs without stopping to improve my aerobic base as its called.
Ran 3km on the track thursday night and instead of going out for 90 sec laps till i busted i set myself the goal of consistant 96 sec/laps.
This was going well though i did set off faster.Things were going well til the second last lap which i thought was the last and i sprinted with what i thought was 100m to go....alas with 30 to the finish line i realized my mistake but it was too late i had gone lactic!
I walked about 70m from there until i got back into it.Finishing with a whimper at 12:27 my Hallicination is that without this i woulsd have went on to a new pb as the guys just in front of me went on to finish in 11:30 and my pb is 11:47.
Well in a fortnight i will get the chance to try again.
Tuesday, January 17, 2006
Friday, January 13, 2006
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
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
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.
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