R2B's come on out post.
This post is about all the people who read this blog having a comment even if it consists of the word "hi"
You can post a comment anonymously if you choose.
I am really curious because i have been told that 29 people subscribe to this blog through "Bloglines"? though i have never had that many comments also i have spoken to a couple of people lately who say they read this blog but never comment so i am curious about the amount of people who do but may not normally feel they have anything to offer.
So I invite you all to say g'day.
Edit:Just wanted to add i am most curious about "lurkers" ie ppl who don't have a blog of their own!This is about curiosity not a desire to collect the most comments and i may even pull it.
Cheers R2B
Friday, October 27, 2006
Tuesday, October 24, 2006
2 good runs this week
#1 with Marie-Claire, Sevgi, Georgette, Franca and Dawn (Doyle came for a bit then went home leaving me as the sole male)
2:20 out on the trails near Brokers Nose Mt Ousley where the mountain run will be held this Saturday.Had a good time and chatted for ages.I attacked the hills.We started at 6:40am straight after i had finished Night Shift and i was good until near the end when i started getting unco.(In technical terms my propreoception was failing) had one arkward footfall near the end and may have bruised the heel slightly but can't see anything.
#2 Yesterday with Sophie for 68mins covering 14.1km we ran at a nice 4:50 pace and i made it all with only about a 10 second stop so very pleased at that effort.Felt heal a little after the run.
This morning i was due to meet Sophie for another hour run but i felt a bit tired also the heal and not wanting to overtrain and coughed up some phlegm plenty of good reasons! So dusted off my bike and rode it while she ran same 14.1km distance and near the halfway i got off the bike and ran for about 2km untimed before hopping back on and continuing back with her.I am working tommorrow so no running planned and working Thursday so may only get to go to track after work at 6:30pm for (3km? race) . Friday i may do 30-40mins or so.Saturday is Jacobs 1st Birthday so no running then + unfortunately i will have to miss the local 22km mountain race.I may run it on Sunday instead and try to TT it.
With all the girls i am running with at the moment keen on 6' and many already having completed it several times.It's really good to have buddies who have the same goals as myself.
Cheers R2B
#1 with Marie-Claire, Sevgi, Georgette, Franca and Dawn (Doyle came for a bit then went home leaving me as the sole male)
2:20 out on the trails near Brokers Nose Mt Ousley where the mountain run will be held this Saturday.Had a good time and chatted for ages.I attacked the hills.We started at 6:40am straight after i had finished Night Shift and i was good until near the end when i started getting unco.(In technical terms my propreoception was failing) had one arkward footfall near the end and may have bruised the heel slightly but can't see anything.
#2 Yesterday with Sophie for 68mins covering 14.1km we ran at a nice 4:50 pace and i made it all with only about a 10 second stop so very pleased at that effort.Felt heal a little after the run.
This morning i was due to meet Sophie for another hour run but i felt a bit tired also the heal and not wanting to overtrain and coughed up some phlegm plenty of good reasons! So dusted off my bike and rode it while she ran same 14.1km distance and near the halfway i got off the bike and ran for about 2km untimed before hopping back on and continuing back with her.I am working tommorrow so no running planned and working Thursday so may only get to go to track after work at 6:30pm for (3km? race) . Friday i may do 30-40mins or so.Saturday is Jacobs 1st Birthday so no running then + unfortunately i will have to miss the local 22km mountain race.I may run it on Sunday instead and try to TT it.
With all the girls i am running with at the moment keen on 6' and many already having completed it several times.It's really good to have buddies who have the same goals as myself.
Cheers R2B
Sunday, October 15, 2006
Fitzroy Falls Fire Trail 10km Race
Result 47:55
1st 5km 22:50
2nd 5km 25:05
Hot day some nice hills
Decided to come for sure at 6:30 am went to bed planning on running a local 6km event.
So i called Sevgi and asked for a lift i had just got out of bed so i had to move it.
She came 20mins later and we were off!
I warmed up at the start line after wishing MC well in her Marathon.Went out for about 5mins of easy pace running and felt ordinary.Spoke to Brendan and Ben and they were planning on 5omins for the 10k i thought 45mins sounded like a nice round figure and that i wouldn't bust a gut to get it.
It's funny how you can just pluck a number out of thin air and expect to run that time without ever seeing the course!
At the start line Ellie 80 said hi and we chatted for what seemed like a brief moment before the gunshot rang out and we were off.I had started right at the back and knew it when i hit congestion immediately!I just went with the flow and was starting to overtake people from the word go....actually as i placed 23rd i must have overtaken over a hundred other runners as no body ever overtook me!
I wasn't running absolute top pace nor did i feel like it but i wanted a good strong effort out of myself call it a training run if you will.The start was slightly downhill but didn't feel it until the return km.
Saturday 15km total
Anyhow this post has sat long enough....
KM Splits
4:43
4:42
4:31
4:50
4:03
(22:50)
4:51
4:57
5:10
3:54
6:11
(25:05)
Seem to have had a Barry Crocker in the final km...well i did walk a little up the hill and in the finishing straight....but i held off my nearest competitor.Couldn't hang about much post race as i had to catch my lift home.But i did squeeze in a cooldown to the 2km mark,as i turned around and started to trot back i heard a motocycle behind me and a runner close behind.
I realised it was a marathon competitor and my jaw dropped,actually i said "your f***ing kidding!" It was the eventual winner Barry Keem,and he replied he was glad it was almost over!
Ran with him or more tried to keep up for a couple of minutes,his race pace was like 3:50/km average for the whole marathon so i was struggling very quickly and let him go i didn't want to run with him into the finishing straight anyway for obvious reasons.
(Sunday)Pulled up a little sore the next day so didn't run
Took Monday off as well but i was working and walked about 8km while there so i bit of cross training (it's 5-10km walking every day usually wear a pedometer)
Tuesday i got off work a little early as a bloke on my crew covered for me (there was a breakdown as soon as i walked off the job!!)
I went to the first race of my clubs fortnightly summer race program.Tonights race was 5km cross country and i wasn't going to push it too hard after the weekend but i was pleased with the effort .Pulled up with cramp with several hundred metres to go but didn't stop completely.
Finished in 20:52 while the guys i was with finished in 20:09 and 20:15 i reckon that i could have kept the pace and outkicked them but the cramp was something out of the ordinary for me though after finishing i didn't feel it again...probably lack of salt and not eating for about 4hrs?
8km total
Wednesday Ran with Sophie,felt tired most of the way ran for 7.2km in 30:46 Av. 4:18/km meeting again monday morning 6:10 am probably a lot longer this time!
Thursday More work on the house today to get it ready for Jacob's 1st Birthday Finished guerneying all the house and concrete using rainwater of course.Stripped and painted the tiles at the front of the house.Feeling sniffly and a dry throat this evening so decided against track 3km race
Friday After Night Shift i ran with the girls at 6:40 am til 9:04 am (2:20 total) running 1:47.33
Result 47:55
1st 5km 22:50
2nd 5km 25:05
Hot day some nice hills
Decided to come for sure at 6:30 am went to bed planning on running a local 6km event.
So i called Sevgi and asked for a lift i had just got out of bed so i had to move it.
She came 20mins later and we were off!
I warmed up at the start line after wishing MC well in her Marathon.Went out for about 5mins of easy pace running and felt ordinary.Spoke to Brendan and Ben and they were planning on 5omins for the 10k i thought 45mins sounded like a nice round figure and that i wouldn't bust a gut to get it.
It's funny how you can just pluck a number out of thin air and expect to run that time without ever seeing the course!
At the start line Ellie 80 said hi and we chatted for what seemed like a brief moment before the gunshot rang out and we were off.I had started right at the back and knew it when i hit congestion immediately!I just went with the flow and was starting to overtake people from the word go....actually as i placed 23rd i must have overtaken over a hundred other runners as no body ever overtook me!
I wasn't running absolute top pace nor did i feel like it but i wanted a good strong effort out of myself call it a training run if you will.The start was slightly downhill but didn't feel it until the return km.
Saturday 15km total
Anyhow this post has sat long enough....
KM Splits
4:43
4:42
4:31
4:50
4:03
(22:50)
4:51
4:57
5:10
3:54
6:11
(25:05)
Seem to have had a Barry Crocker in the final km...well i did walk a little up the hill and in the finishing straight....but i held off my nearest competitor.Couldn't hang about much post race as i had to catch my lift home.But i did squeeze in a cooldown to the 2km mark,as i turned around and started to trot back i heard a motocycle behind me and a runner close behind.
I realised it was a marathon competitor and my jaw dropped,actually i said "your f***ing kidding!" It was the eventual winner Barry Keem,and he replied he was glad it was almost over!
Ran with him or more tried to keep up for a couple of minutes,his race pace was like 3:50/km average for the whole marathon so i was struggling very quickly and let him go i didn't want to run with him into the finishing straight anyway for obvious reasons.
(Sunday)Pulled up a little sore the next day so didn't run
Took Monday off as well but i was working and walked about 8km while there so i bit of cross training (it's 5-10km walking every day usually wear a pedometer)
Tuesday i got off work a little early as a bloke on my crew covered for me (there was a breakdown as soon as i walked off the job!!)
I went to the first race of my clubs fortnightly summer race program.Tonights race was 5km cross country and i wasn't going to push it too hard after the weekend but i was pleased with the effort .Pulled up with cramp with several hundred metres to go but didn't stop completely.
Finished in 20:52 while the guys i was with finished in 20:09 and 20:15 i reckon that i could have kept the pace and outkicked them but the cramp was something out of the ordinary for me though after finishing i didn't feel it again...probably lack of salt and not eating for about 4hrs?
8km total
Wednesday Ran with Sophie,felt tired most of the way ran for 7.2km in 30:46 Av. 4:18/km meeting again monday morning 6:10 am probably a lot longer this time!
Thursday More work on the house today to get it ready for Jacob's 1st Birthday Finished guerneying all the house and concrete using rainwater of course.Stripped and painted the tiles at the front of the house.Feeling sniffly and a dry throat this evening so decided against track 3km race
Friday After Night Shift i ran with the girls at 6:40 am til 9:04 am (2:20 total) running 1:47.33
Tuesday, October 10, 2006
Damn my computer just shutdown on me after detecting a problem lost most of my post!Seems ok now if a little slow.I am checking for viruses...Says i had a unidentified driver problem...
Okay recap on last few days activity.
Thursday was 3km at track..too short so headed out the door at 7pm for 30mins which quickly became a hill session!Some good hills near my house so ended up with about 5km at about 6min/km pace.Map here.
Friday 30mins easy where i experimented with my stride rate 5mins at 180 strides/min and 25mins at 190 strides/min.Was a little difficult to get used to but i will in time i am sure just as i went from 160 to 180 with practice.I explained my reasoning in detail but now it's wiped i won't bother explaining again for the moment.
Saturday i came home from work had dinner and was zonked and had an early night.
Sunday i planned to do a long run this evening but didn't get out the door!
Monday my first day off i took Jacob out in the pram and ran 15km in 77:29
500m splits
2:54,2:40,2:33,2:34,2:26,2:19,2:25,2:28,2:36,2:33,2:34,2:44,2:31,2:40,2:29(7.5km out)
1:04 rest as heart rate went from 78%max to 60%max (my half way break)
2:35,2:40,2:41,2:57,2:40,2:41,2:40,2:32,2:35,2:31,2:29,2:25,2:26,2:26,2:27 (7.5km back)
My pacing was good in the last 2 km when i tried to keep my heart rate at 83% max and stride rate at 180/min.Total time out 83:33 when including the 1:04 halfway break and the twenty times i had to adjust the front wheel of Jacobs pram to keep it locked as he slept!
Tuesday today i have a planned interval session with the long lighthouse loops (630m) scheduled will try to do them at 3km TT pace.Result 2:19,2:17,2:13,2:22,2:12,2:13 all with 90 second standing recoveries,wind was strong on some laps.
Wednesday midweek long run before N/Shift.Covered 9km in 41:24
Splits 2:19,2:25,2:29,2:17,2:15,1:00 rest,2:10,2:20,2:20,2:22,2:22,2:12,2:10,2:15,4:17,4:18
Average 4:34/km Ran with Sophie for about 3km and have aranged to run with her again.
Thursday Rest
Friday Rest
Saturday Fitzroy Falls 10km in 47:55
Total for week 45km
Now that does sound rather busy so if i am tired i will perhaps have a day off or ride my bike a little.Now that seems to be the shape of my training for 6" but more specifically i have to work out the program that will get me a qualifier at "Beyond The Black Stump" on January 1.
So any advice would be appreciated.
Planning on doing a proper long run this weekend and hope to find a suitable training partner.
Thanks for listening
Cheers R2B
Okay recap on last few days activity.
Thursday was 3km at track..too short so headed out the door at 7pm for 30mins which quickly became a hill session!Some good hills near my house so ended up with about 5km at about 6min/km pace.Map here.
Friday 30mins easy where i experimented with my stride rate 5mins at 180 strides/min and 25mins at 190 strides/min.Was a little difficult to get used to but i will in time i am sure just as i went from 160 to 180 with practice.I explained my reasoning in detail but now it's wiped i won't bother explaining again for the moment.
Saturday i came home from work had dinner and was zonked and had an early night.
Sunday i planned to do a long run this evening but didn't get out the door!
Monday my first day off i took Jacob out in the pram and ran 15km in 77:29
500m splits
2:54,2:40,2:33,2:34,2:26,2:19,2:25,2:28,2:36,2:33,2:34,2:44,2:31,2:40,2:29(7.5km out)
1:04 rest as heart rate went from 78%max to 60%max (my half way break)
2:35,2:40,2:41,2:57,2:40,2:41,2:40,2:32,2:35,2:31,2:29,2:25,2:26,2:26,2:27 (7.5km back)
My pacing was good in the last 2 km when i tried to keep my heart rate at 83% max and stride rate at 180/min.Total time out 83:33 when including the 1:04 halfway break and the twenty times i had to adjust the front wheel of Jacobs pram to keep it locked as he slept!
Tuesday today i have a planned interval session with the long lighthouse loops (630m) scheduled will try to do them at 3km TT pace.Result 2:19,2:17,2:13,2:22,2:12,2:13 all with 90 second standing recoveries,wind was strong on some laps.
Wednesday midweek long run before N/Shift.Covered 9km in 41:24
Splits 2:19,2:25,2:29,2:17,2:15,1:00 rest,2:10,2:20,2:20,2:22,2:22,2:12,2:10,2:15,4:17,4:18
Average 4:34/km Ran with Sophie for about 3km and have aranged to run with her again.
Thursday Rest
Friday Rest
Saturday Fitzroy Falls 10km in 47:55
Total for week 45km
Now that does sound rather busy so if i am tired i will perhaps have a day off or ride my bike a little.Now that seems to be the shape of my training for 6" but more specifically i have to work out the program that will get me a qualifier at "Beyond The Black Stump" on January 1.
So any advice would be appreciated.
Planning on doing a proper long run this weekend and hope to find a suitable training partner.
Thanks for listening
Cheers R2B
Wednesday, October 04, 2006
Haven't run much this week...busy with work and family.Last time i ran was thursday at the track i arrived late and said stuff it and joined the 3km race with no warmup!!
First lap was 76 seconds Greg told me (so much for the warmup!)
I knew i was going a "little" quick so i slowed down and did the first 1600m in 6:03 kept going for another 2 laps and called it quits at 2.4km in 9:00 flat so the rest of the pacing was good.I was also happy as 2.4km in 9:00 is the fitness standard to get through the Navy's Clearance Diving Special Forces course (my mate is a CD and runs this in 8:45 weighing around 90kgs)
Wish i kept on going for another 600m afterwards because my 3km Pb could have been in jeopardy.
Got out this morning after work and as i was arriving at the beach i saw a running buddy Sophie so i chased her down and ran at a nice 4:30 pace for 4km we had a nice chat and she is interested in finding some people for early morning runs.I might fit the bill if i can get my act into gear.She would be an ideal training partner as she is a bit quicker than me but not too much!I am a little tired of running alone and time flies when i can chatter along with somebody.I don't think i would have ran far this morning otherwise!
Anyway i turned around then and started heading back but just in front i saw Georgette another clubmate and ran with her for the 4km back.Another nice chat though i had to convince her i didn't mind the pace i was more keen on the company and i wasn't going to blaze off!
8km nice!After having some time off i usually only run 3km first time back and always feel crap but not today.Jumped in the car and drove towards home,on the way i saw Sevgi running down the street and Georgette told me she was considering six foot too so i pulled over and ended up running with her for another 4km!
All up 12km in 59mins perfecto!
As for all this non running!
Well it's not really good enough I need some consistency in my training.I am writing up a plan that will take me through until after 6" in March.
I plan to run in my clubs summer series which is mainly 5km races on a tuesday.Also i will do a long run on the weekends (or first rostered off day) and a mid week longer run.
Now i usually do a scheduled fartlek session on a tuesday (alternating with races in summer) and i enjoy track on a thursday,though the races are usually only 3km in summer so may have to consider doing some other training on this day.Now i have some great hills to train on just which day will i do it on??
Still getting together a racing schedule including some half marathons at Sydney Marathon Clinic (which will double as a visit to my sister who lives in Smithfield!) and other shorter races so i will know how i am going.
I think i will post my plan here when it is ready.
In the mean time before i can go to bed i have to wash down my new back deck and give it a coat of oil.At least my run has given me some extra energy!
Cheers R2B
Ps thanks for all the nice comments on my last post!I may see some of you at Fitzroy Falls soon, I am planning to run the 5km and cheer on the marathoners.
First lap was 76 seconds Greg told me (so much for the warmup!)
I knew i was going a "little" quick so i slowed down and did the first 1600m in 6:03 kept going for another 2 laps and called it quits at 2.4km in 9:00 flat so the rest of the pacing was good.I was also happy as 2.4km in 9:00 is the fitness standard to get through the Navy's Clearance Diving Special Forces course (my mate is a CD and runs this in 8:45 weighing around 90kgs)
Wish i kept on going for another 600m afterwards because my 3km Pb could have been in jeopardy.
Got out this morning after work and as i was arriving at the beach i saw a running buddy Sophie so i chased her down and ran at a nice 4:30 pace for 4km we had a nice chat and she is interested in finding some people for early morning runs.I might fit the bill if i can get my act into gear.She would be an ideal training partner as she is a bit quicker than me but not too much!I am a little tired of running alone and time flies when i can chatter along with somebody.I don't think i would have ran far this morning otherwise!
Anyway i turned around then and started heading back but just in front i saw Georgette another clubmate and ran with her for the 4km back.Another nice chat though i had to convince her i didn't mind the pace i was more keen on the company and i wasn't going to blaze off!
8km nice!After having some time off i usually only run 3km first time back and always feel crap but not today.Jumped in the car and drove towards home,on the way i saw Sevgi running down the street and Georgette told me she was considering six foot too so i pulled over and ended up running with her for another 4km!
All up 12km in 59mins perfecto!
As for all this non running!
Well it's not really good enough I need some consistency in my training.I am writing up a plan that will take me through until after 6" in March.
I plan to run in my clubs summer series which is mainly 5km races on a tuesday.Also i will do a long run on the weekends (or first rostered off day) and a mid week longer run.
Now i usually do a scheduled fartlek session on a tuesday (alternating with races in summer) and i enjoy track on a thursday,though the races are usually only 3km in summer so may have to consider doing some other training on this day.Now i have some great hills to train on just which day will i do it on??
Still getting together a racing schedule including some half marathons at Sydney Marathon Clinic (which will double as a visit to my sister who lives in Smithfield!) and other shorter races so i will know how i am going.
I think i will post my plan here when it is ready.
In the mean time before i can go to bed i have to wash down my new back deck and give it a coat of oil.At least my run has given me some extra energy!
Cheers R2B
Ps thanks for all the nice comments on my last post!I may see some of you at Fitzroy Falls soon, I am planning to run the 5km and cheer on the marathoners.
Tuesday, September 26, 2006
Edit: Photo link here
http://www.coolrunning.com.au/gallery/SHPub2Pub2006/Image00010?full=1
I have just come back from a really satisfying Fartlek session.
Being sore from the Fatass pub run (more on this later) I wasn’t expecting much from myself and gave myself permission to take it easy if I was feeling it in my quads too much.
We started at the surf club today and we had a good turnout of abilities and numbers. This icluded Jared who’s cousin Eloise was featured in R4YL this month and Steven Brown who had a fantastic short season in the European mountain running circuit and finished 24th in the world champs in Turkey recently (a really humble guy and a top bloke to boot running 5:30min/km to train with our friend the effervescent Suzy for not the first or last time) As for people of my level I had one to choose from, the evergreen Mark Everton.
Todays session was a warmup from North Gong SLSC to the lighthouse and then into 10 short loops around the gun placement and actual lighthouse without break. I remembered last time I was doing these in around 60secs so why not try that again as the warmup didn’t go too bad.
Splits for the not so easy sloping 200m loops were as follows
57,59,60,59,59,58,60,59,61,58
For a 59 second average, I was tiring towards the end and pleased I could keep my form and pace consistent. Kept the normally quicker Mark just behind me and extended the gap until the finish.
Next up we jogged a couple of hundred metres over to 2 sets of stairs (approx 30 each way?) leading down to the beach and separated by about 50metres of sand at the bottom and about 40metres of grass at the top forming a nice circuit of approximately 180m. I was a little hesitant about the down steps part due to quads so I ran only one step down at a time and headed off after most of the others had begun. When I got to the bottom I trotted across the soft sand without undue effort while some complained about the softness of it. Came up to the stairs and used good form to stride up them two at a time I felt strong every step of the way and my fitness had noticeably improved over the last time I had performed this exercise late last year!
I took splits and think I may have blogged these previously(last years). I want to record on paper as well in future like I used to so I can compare at a glance.
Anyway the splits were
1:22,1:20,1:19,1:15,1:17,1:15,1:15,1:17,1:20,1:13 I am pleased with those though I am noticing a habit in training and racing to have a slower second last lap before a quick last one, I will have to work on this because it is almost surely mental.
We then walked over to a nearby park and were instructed by Eric (our unofficial coach) to run reps with good form for about 120m before jogging back to the start and repeating 5 times I didn’t time this part I only put my beeper on at 90bpm and lengthened my stride to increase the pace, it felt good and after being the last to start I was catching others before taking a good walk then jog back to the start to do it again. On the last one I wanted to catch some people that were well ahead and Eric told me I tensed up and ran way too fast for the purpose of this part of the workout.
After this we jogged back to the Surf club for a total of 9.2km for the session. Feeling very good now,time for a short sleep and back to work at 1:30am for some extra work on a shutdown.
Oh Oh FATASS!!
Had a very enjoyable and tiring run of 26km from Meryla pass near Moss Vale to Kangaroo valley.This run was something I thought I would train especially for but didn’t running only 4.2km in the preceding week. I convinced myself that I was able to run the distance if I just took my time this was a bit of a stretch of the imagination as I have only run a maximum of 15km for a long run this year and my top 3 distance runs in my life consist of
1)26km on Saturday
2)21km at the SMH half marathon in May 2005
And
3 )17km as my longest training run for the above ½
So I am pleased with myself no end!
The scenery was great as was the company I ran with CR Amigo (Lindsay) and Doug I was going to wait for MC and Tracy at the pass but I thought they were going to be at least an hour and probably quicker over the distance even after having already run approximately 20km!
I set of with Lindsay (the organiser) and Doug who had given me a lift to the pass so that I could finish in Kangaroo Valley with the others. We set off at a nice steady pace and I attached the Forerunner to the back of my hat so that it would record but I didn’t want to see it and let it distract me from the run.
I was concerned about going too fast down the pass and getting sore Quads as I had when I barnstormed down the mountain near my house the other week and was sore for a few days! I know I am capable of running pretty quick downhill as I am passionate and just love this type of scrambling running despite the high inherent risks. Anyway we got to the bottom and had to negotiate a fair amount of undulation similar to 6’ foot track I am told by previous finishers Doug and Lindsay and then we crossed a creek I didn’t realize this was the creek that I had planned to stop at and take a swim in!! Anyhow I missed that until we had run well past it and hit a big hill which I was able to trot up. It was a fair hill but it didn’t tax me too much after my recent hill training. Got to the top and continued on decided to try one of the gels I had bought before I had lost energy and to test them out for the first time. It was the most sugary thing I had tasted in a long long time but it must have worked?
Kept going to the thoughtfully placed water drop and took my fill and topped up my camelback had a muesli bar too. This was at Jacks corner road where a motorcyclist was killed the next day by a falling tree branch! On Saturday this road was swarming with private school kids doing a six hour “rogaine” (didn’t seem to leave the roads though!)
I was alone shortly after the Waterdrop as Lindsay dropped off with a bung leg and Doug had set off a few minutes earlier at a good clip. I didn’t know where he had gotten to and imagined he might have taken a wrong turn! I was running 10 minutes and walking a few by that point as I was a little tired and getting hot though fortunately I stayed pretty well hydrated. I eventually caught up to Doug after about 6 or 7 km and we stayed together for a while before I left him going just a fraction faster than he wanted to go. Kept on going knowing that I was going to arrive at KV before anyone else and so I could take my time, so of course I didn’t!!
Ran through the village and kept going not sure where to stop to get the full 25km as Garmin had lost track (silly me forgot the was the Pub 2 Pub and by rights that where I should have stopped!) Kept going and Spud reckons I must have run at least 26km which I agree with.
We all had drinks at the pub afterwards and unwound for a couple of hours before heading home tired but satisfied!
When I got home I was locked out of the house and as I was already late for dinner at our friends house I had to get creative running to my parents house having a shower there and borrowing my brothers clothes and my parents car to arrive just before dinner was served!(at a destination 20km away that i hadn't driven to before)
All in all a memorable day! My first Fatass event and certainly not my last as I train up for the Sixfoot track trail ultra marathon in March next year!
Cheers R2B
Friday, September 22, 2006
I'm running 1/2 of the Pub 2 Pub tomorrow from Moss Vale to Kangaroo Valley (50km)
I am really looking forward to the test of mind and spirit,
I know i can do it.
Weather 30C predicted hoping to get back to a epsom salt bath ASAP after getting home and soaking for at least 30minutes if time allows it! We are having dinner with friends at a child friendly 5:30 so i may need to rush.
Just went out and bought some gels and coke Girls at the counter of rebel tell me the flavour is yuck so i bought all 3 varieties of the gels just in case.Now i just want to pack my bags so i can be ready when MC picks me up at 6:40am.
Got to bed at 8:30pm last night slept well till 12:30 then couldn't grt back to sleep til 2:30am and got up at 6:30 so it was still 8hours i just had my mind on running.
Nervous and excited i will sign out now.
R2B
I am really looking forward to the test of mind and spirit,
I know i can do it.
Weather 30C predicted hoping to get back to a epsom salt bath ASAP after getting home and soaking for at least 30minutes if time allows it! We are having dinner with friends at a child friendly 5:30 so i may need to rush.
Just went out and bought some gels and coke Girls at the counter of rebel tell me the flavour is yuck so i bought all 3 varieties of the gels just in case.Now i just want to pack my bags so i can be ready when MC picks me up at 6:40am.
Got to bed at 8:30pm last night slept well till 12:30 then couldn't grt back to sleep til 2:30am and got up at 6:30 so it was still 8hours i just had my mind on running.
Nervous and excited i will sign out now.
R2B
Sunday, September 17, 2006
Just a quick post to keep the fires burning.
Ran a decent 2 miles at the track in 12:20 after i was going to quit in lap 3 of 8.
Just got back from doing 3 laps around my Wellington drive circuit in 35:50 was not so long ago i could barely do this once with walking even then it took 18+ mins so very happy also equaling my longest run ever without walking i think (6.6km).
Splits:
Ascent 1 5:21
Descent 1 6:52
Ascent 2 5:21
Descent 2 7:09 Didn't want to smash too hard downhill.
Ascent 3 5:16
Descent 3 5:51 Felt warmed up and decided i wanted to break 36min for the workout.
My Wellington drive circuit is one huge climb to the top of said drive ascending approx70m over 900m followed by a descent back to the half way mark a sharp left and down a short sharp hill and back up it again and downhill on the other side back to the start, it contains about 250m of flat running over 2.2km of circuit.
http://www.gmap-pedometer.com/?r=442217
Ran a decent 2 miles at the track in 12:20 after i was going to quit in lap 3 of 8.
Just got back from doing 3 laps around my Wellington drive circuit in 35:50 was not so long ago i could barely do this once with walking even then it took 18+ mins so very happy also equaling my longest run ever without walking i think (6.6km).
Splits:
Ascent 1 5:21
Descent 1 6:52
Ascent 2 5:21
Descent 2 7:09 Didn't want to smash too hard downhill.
Ascent 3 5:16
Descent 3 5:51 Felt warmed up and decided i wanted to break 36min for the workout.
My Wellington drive circuit is one huge climb to the top of said drive ascending approx70m over 900m followed by a descent back to the half way mark a sharp left and down a short sharp hill and back up it again and downhill on the other side back to the start, it contains about 250m of flat running over 2.2km of circuit.
http://www.gmap-pedometer.com/?r=442217
Thursday, September 07, 2006
This morning i got up at 6am and drove 40ish km to Helensburgh just south of Sydney.An email had circulated from a girl named Vanessa Haverd.The email was inviting runners from an informal group i sometimes run with on a long run near her and her partners home taking in some historic railway tunnels (cool!)and finishing with coffee and muffins.I had met Vanessa on a run many months ago briefly.It appeared other people i knew would be running too.
I duly arrived at 6:55 for a 7am start and no one else seemed to be at her address,i waited for a few minutes and decided to have a warmup in case others were late.Ran for about a km and felt crap!
I went back to the car and was contemplating going home but i thought nah stuff it i will knock on the door and at least say hi rather than shying off.
Vanessa had called the run off due to the crappy weather by calling the others by telephone but hadn't got my email yet about me coming.Being a very nice person she insisted on getting up out of bed and dragging Mathew her partner along for a run!
We set off slowly and i was greatful as i knew she can run a marathon at a decent clip(exactly how fast i was yet to find out as she is quite modest not telling me she had won the Bush Capital Marathon in Canberra the other month,i saw the trophy back in her house!She has also run the Fitzroy Falls Trail Marathon in 3:25 (2004) a very impressive time, first female and fourth overall)
Anyhow this post has sat for more than a week so finished or not here it is!!
Had a really good time chatting with them afterwards Matt is a Plasma Physicist Vanessa a "normal" scientist!
I duly arrived at 6:55 for a 7am start and no one else seemed to be at her address,i waited for a few minutes and decided to have a warmup in case others were late.Ran for about a km and felt crap!
I went back to the car and was contemplating going home but i thought nah stuff it i will knock on the door and at least say hi rather than shying off.
Vanessa had called the run off due to the crappy weather by calling the others by telephone but hadn't got my email yet about me coming.Being a very nice person she insisted on getting up out of bed and dragging Mathew her partner along for a run!
We set off slowly and i was greatful as i knew she can run a marathon at a decent clip(exactly how fast i was yet to find out as she is quite modest not telling me she had won the Bush Capital Marathon in Canberra the other month,i saw the trophy back in her house!She has also run the Fitzroy Falls Trail Marathon in 3:25 (2004) a very impressive time, first female and fourth overall)
Anyhow this post has sat for more than a week so finished or not here it is!!
Had a really good time chatting with them afterwards Matt is a Plasma Physicist Vanessa a "normal" scientist!
Tuesday, September 05, 2006
I'm Back Again
Ok I had a great weekend and started each day with a bit of a trot around the Sydney CBD.
My hotel was located in world square so I headed off in a slightly different direction each morning at between 6 and 7am (very early for me!)
Had a late night at UPW seminar friday night and went back to the hotel just before I went to sleep I was going to get up at 5am and get to run striders 10km at north head but come 5am in the morning the logistics were a bit too much and it seemed like too much effort to get there.
Instead I popped on my CR cap and ran to Kings Cross on the C2S route...Now it was pretty cool to be running there without the thousands you encounter on race day and I could actually see some of the "sights"
Next day I ran down around the opera house and Mrs Macquaries chair etc.Didn't time myself but I was gone about an hour.
I have changed my life priorities again...conscious decision this time around.
#1 Family First
I have been letting things get in the way and neglecting my family at times.
#2 Health and Fitness (Running! )
Nutrition Hydration Breathing and physiology
#3 The other 6 areas of my life.
I am excited about Pub 2 Pub i think running the first half is the way to go as the second half is through the mountain pass and won't really be effective as a training run (easier yet pounding on quads)
Will post on CR to see if anyone else is finishing there.
Tossing up the commencement of my 6' training now.
I think i will start on the km but still do some speed work for the club 5km summer handicap series. I improved my 5km times by 3:14 from the start to the end of the season.I Finished first the year before last and i want to give it a good shake again this time around!
I am looking at different programs and i will have to see how i can make them fit together...shouldn't be too hard but i will have to manage my time really well so that i can keep my #1 Priority to my family.
thats it for now R2B
Ok I had a great weekend and started each day with a bit of a trot around the Sydney CBD.
My hotel was located in world square so I headed off in a slightly different direction each morning at between 6 and 7am (very early for me!)
Had a late night at UPW seminar friday night and went back to the hotel just before I went to sleep I was going to get up at 5am and get to run striders 10km at north head but come 5am in the morning the logistics were a bit too much and it seemed like too much effort to get there.
Instead I popped on my CR cap and ran to Kings Cross on the C2S route...Now it was pretty cool to be running there without the thousands you encounter on race day and I could actually see some of the "sights"
Next day I ran down around the opera house and Mrs Macquaries chair etc.Didn't time myself but I was gone about an hour.
I have changed my life priorities again...conscious decision this time around.
#1 Family First
I have been letting things get in the way and neglecting my family at times.
#2 Health and Fitness (Running! )
Nutrition Hydration Breathing and physiology
#3 The other 6 areas of my life.
I am excited about Pub 2 Pub i think running the first half is the way to go as the second half is through the mountain pass and won't really be effective as a training run (easier yet pounding on quads)
Will post on CR to see if anyone else is finishing there.
Tossing up the commencement of my 6' training now.
I think i will start on the km but still do some speed work for the club 5km summer handicap series. I improved my 5km times by 3:14 from the start to the end of the season.I Finished first the year before last and i want to give it a good shake again this time around!
I am looking at different programs and i will have to see how i can make them fit together...shouldn't be too hard but i will have to manage my time really well so that i can keep my #1 Priority to my family.
thats it for now R2B
Wednesday, August 30, 2006
Have been feeling blah today...actually for a few days (no running).Still sore post galloping down the mountain at record pace(was yahooing fun at the time!)
Went to Pat Carrolls website and felt some motivation rub off on me so i am going to get out of my jeans and longjohns (Ha!) and put on my trainers for a shorty down to the corner (4.2km it is 11pm after all)
I am off to a weekend seminar called U P W, so no blogging for a couple off days.
Went to Pat Carrolls website and felt some motivation rub off on me so i am going to get out of my jeans and longjohns (Ha!) and put on my trainers for a shorty down to the corner (4.2km it is 11pm after all)
I am off to a weekend seminar called U P W, so no blogging for a couple off days.
Sunday, August 27, 2006
Went to the track on thursday night and set the new club Age group record for the 2km steeplechase at 8:06.Steeple is hard work and i am still saw from it on Sunday.Had a run up a mountain today took over an hour to get up but 30 mins to get back down as i was flying. Was planning on running for a long distance but instead i ran/walked for a long time.
Last Sunday i ran Jacob in his pram for 15km.I am building up to run 25km or half of the Pub 2 Pub Fatass on 23rd September.Hope to see some of you there.Speaking of Fatass my friends Marie Claire and Tim Turner had a good result in trailwalker yesterday and as always i am in admiration of their exploits.
Roll on sixfoot march 2007.
Might as well add a description of a training session i did last month on 18/7 before it gets lost(small scrap of paper)
Lighthouse loops approx 620m
These loops are around the LH at Wollongong and are on the course that ANSW road relays are run.Start near roundabout and run anticlockwise(relays clockwise)
6 loops approx 90 seconds recovery.
2:31
87
2:23
89
2:30
82
2:27
90
2:25
90
2:17
WU an CD for total of around 9km
Not quite as consistant as Superflake's but i was pleased with effort.
Did session in 2:10s recently but died for last one.
Last Sunday i ran Jacob in his pram for 15km.I am building up to run 25km or half of the Pub 2 Pub Fatass on 23rd September.Hope to see some of you there.Speaking of Fatass my friends Marie Claire and Tim Turner had a good result in trailwalker yesterday and as always i am in admiration of their exploits.
Roll on sixfoot march 2007.
Might as well add a description of a training session i did last month on 18/7 before it gets lost(small scrap of paper)
Lighthouse loops approx 620m
These loops are around the LH at Wollongong and are on the course that ANSW road relays are run.Start near roundabout and run anticlockwise(relays clockwise)
6 loops approx 90 seconds recovery.
2:31
87
2:23
89
2:30
82
2:27
90
2:25
90
2:17
WU an CD for total of around 9km
Not quite as consistant as Superflake's but i was pleased with effort.
Did session in 2:10s recently but died for last one.
Sunday, August 20, 2006
And for todays trick i will win a KJ's trophy race.
The AC Mitchell Memorial Trophy 2006 winner R2B!!
Taken from my clubs website.
Now this was one toughy of a race,a little hilly and i am happy to say it was my longest run ever without walking! ;D
Forgot my techno gizmo Garmin as i left for the race after dealing with some errant tradesmen at my house knocking down walls so i was nervous of being late (bad habit #6059)so i called El Presidente and got my handicap otherwise i would have been a back marker.
I'm not a great distance runner but i am improving everyday as i learn to train consistantly without injury .Which can be tough with 12hr shifts and a young family.Early morning runs after a 12hr nightshift are common for me!
Felt ok today after i got over my fluster of almostrunning late.Pasco was complaining about my running to me.I just had to ignore him besides I got my revenge on him after his baiting in the last 4 weeks! ::)
Concentrated on running "comfortably hard" through the stages with a constant 180 steps/min
Splits were
500m 1:52
1k 2:03
2.4k 5:24 (9:19 first 2.4km)
3.3k 4:09 (Halfway 13:29 4:05/km Av)
4.2k 3:51
5.5k 5:26
6.6k 4:27 (9:53 last 2.4km) (Second Half 13:45 4:10/km Av) Total 27:14
I was hurting a little the whole way.
As i got to the halfway mark i counted about 22? runners still in front of me but as i learned in the W2 track race final i just had to keep reeling the next runner in and keep going.
Finally with about 800m to go i caught up with Janice and then i looked back hoping none of the quicks were on my tail!
I was running scared just after the halfway mark anyhow as some of the quicks weren't far behind!
Looking at my splits i was really going for it but i didnt know it at the time as i was hurting and pushing myself hard.I remembered Hazels words at the track on Thursday night "Adrian,your not driving!"
This had a double meaning i thought (i run like i'm holding a steering wheel when i'm not hands on hips!) so i dropped my arms down low as Eric keeps telling me to and just "drove" forward!
I was really hurting in the finishing straight i thought "ok if i fall over now and twist my ankle i'll just have to crawl over the line" such was my (crazy maniac) focus.Needn't have worried as second place finished 43 seconds behind me.Icrossed the finish line and i wanted to drink desperately.I really staggered to the drink table and would have toppled over if i didnt grab a hold of it!
Ann Asher was sure i was going to faint and ready to call for an ambulance but fortunately i held it together!
When El Presidente announced the winner and Robert Eardley presented the perpetual shield (i get to keep it for a year and it gets engraved with my name!)
All i could say on the microphone was "that really hurt!"
I wished i had said thanks to all the great people who give their time and energy to making this club special!
So i do that now ,Thanks to everyone!
My Time 27:14
Kerryn McCann holds the ladies course record here 22:13 set in 2005,Now i know that i am extra chuffed!!
Photo to post when photographer can get out of bed due to 'flu.
Happy Running,
R2B
The AC Mitchell Memorial Trophy 2006 winner R2B!!
Presented to the winner on handicap of the nominated 4 mile event at Mt Kembla. In memory of former KJ Roy Mitchell's father and donated to the club by Roy in 1977.
"Early in the formative years of the Kembla Joggers we ran and organised races without trophies or prizes. There was no money in the club coffers and it was unlikely that we would ever have any. However around 1977 Roy Mitchell, who I introduced to running at 58 years of age, asked me if he could donate a trophy in memory of his father AC Mitchell. Before the words were even out of his mouth I had him at the trophy manufacturers. And so a shield was produced with the inscription 'A.C.Mitchell Memorial Trophy'. As this was our first ever trophy it rapidly became full and Roy was approached a few years ago about having it enlarged but he insisted on another shield similar to the first. I only wish there were more philanthropists like Roy around. Now the winner of this popular event takes home two shields – the old and the new. Incidentally, Roy went on to contest 10 City to Surf's culminating in his participation in a Kembla Joggers over 60 team which gained a placing. Many thanks Roy." ...Bill Williamson
The 4 mile event at Mt Kembla has a long and proud history within the club as one of the original KJ events. The race is held on a simple out and back course along the bitumen section of road with the turn-around just past the gate where the dirt road begins. Although the course has fundamentally never changed, Bill claims that the original course 'started and finished closer to the cattle-grid' and that the turn-around point was 'a few extra yards up the road'. With this in mind we can only admire the times set by the original KJs in the 70's and early 80's some of which still stand today as age-group records or top-10 performances.
During the 90's the trophy has been decided on the new 7km course which incorporates much of the old 4 mile course but deviates along the pumpstation road and then onto the dirt road for a short distance. This wasn't by choice but due mainly to Waterboard requests to avoid running through the Dam village. In 1995 it was held on a temporary 7km course from Kembla Heights Bowling Club when access to our Mt Kembla courses was restricted altogether.
Like most of our trophies, the shield is awarded to first home on handicap (with some strings attached) – presently you must have run in at least 3 recent events. The list of previous winners reveals some still familiar faces within the KJs including Kerryn Hindmarsh (now McCann) who won in 1978 at 11 years of age in a PB time of 28.03. The winner of the inaugural event was local soccer player Andrew Campbell.
Taken from my clubs website.
Now this was one toughy of a race,a little hilly and i am happy to say it was my longest run ever without walking! ;D
Forgot my techno gizmo Garmin as i left for the race after dealing with some errant tradesmen at my house knocking down walls so i was nervous of being late (bad habit #6059)so i called El Presidente and got my handicap otherwise i would have been a back marker.
I'm not a great distance runner but i am improving everyday as i learn to train consistantly without injury .Which can be tough with 12hr shifts and a young family.Early morning runs after a 12hr nightshift are common for me!
Felt ok today after i got over my fluster of almostrunning late.Pasco was complaining about my running to me.I just had to ignore him besides I got my revenge on him after his baiting in the last 4 weeks! ::)
Concentrated on running "comfortably hard" through the stages with a constant 180 steps/min
Splits were
500m 1:52
1k 2:03
2.4k 5:24 (9:19 first 2.4km)
3.3k 4:09 (Halfway 13:29 4:05/km Av)
4.2k 3:51
5.5k 5:26
6.6k 4:27 (9:53 last 2.4km) (Second Half 13:45 4:10/km Av) Total 27:14
I was hurting a little the whole way.
As i got to the halfway mark i counted about 22? runners still in front of me but as i learned in the W2 track race final i just had to keep reeling the next runner in and keep going.
Finally with about 800m to go i caught up with Janice and then i looked back hoping none of the quicks were on my tail!
I was running scared just after the halfway mark anyhow as some of the quicks weren't far behind!
Looking at my splits i was really going for it but i didnt know it at the time as i was hurting and pushing myself hard.I remembered Hazels words at the track on Thursday night "Adrian,your not driving!"
This had a double meaning i thought (i run like i'm holding a steering wheel when i'm not hands on hips!) so i dropped my arms down low as Eric keeps telling me to and just "drove" forward!
I was really hurting in the finishing straight i thought "ok if i fall over now and twist my ankle i'll just have to crawl over the line" such was my (crazy maniac) focus.Needn't have worried as second place finished 43 seconds behind me.Icrossed the finish line and i wanted to drink desperately.I really staggered to the drink table and would have toppled over if i didnt grab a hold of it!
Ann Asher was sure i was going to faint and ready to call for an ambulance but fortunately i held it together!
When El Presidente announced the winner and Robert Eardley presented the perpetual shield (i get to keep it for a year and it gets engraved with my name!)
All i could say on the microphone was "that really hurt!"
I wished i had said thanks to all the great people who give their time and energy to making this club special!
So i do that now ,Thanks to everyone!
My Time 27:14
Kerryn McCann holds the ladies course record here 22:13 set in 2005,Now i know that i am extra chuffed!!
Photo to post when photographer can get out of bed due to 'flu.
Happy Running,
R2B
Thursday, August 17, 2006
Very long post alert!
Edited and Added To:
It's 10 to 6 in the morning and even now im too busy to post properly!!!
Had a great time after i relaxed and forgot about goals for once.Just took it fairly easy.It was a blast,i enjoyed this C2S more than the two others i have run by a factor of 10.
2004 89:xx
2005 74:04
2006 66:31
Plus i cut like 7.5mins off last years time!!
More tonight (12 hrs time) when i get home from work
R2B
I came home from work and tonight Jacob had already gone to bed (Doh!) and Carrie was ready also (Doh!).
I didn't want to go for a run because i was cold and still a little sore from weekend (though i pulled up much better than my 2 previous years)There was a 5k race at the track so i decided to head down and just make it a "comfortably hard" tempo run.Carrie had thoughtfully prepacked my running gear in my sports bag so i woofed down a bowl of ravioli and then another,yum!
I thought if i don't run too hard then I won't be sick!!
Anyhow first 200 in 44
got the rest of the splits but accidently erased them.
Through 3km in 11:5x
Felt pretty "comfortably hard" the whole run and even overtook Tim East who normally runs 19:40 ish for 5km
No sprint finish this time,could have but just wanted to see my time sans sprint for a change.Waiting for the exact time to be posted on clubwebsite but nonetheless
a big PB
Edit:Time for 5km was 19:46 now for what it was i am stoked!!
My last 5km race was a PB of 21:30 so i have moved along just a little!!
This is tops as breaking 20mins has been a longstanding goal for me and to do it when i least expected it just goes to show me the benefit of not pressuring myself to much and also that when i set out to run a comfortably hard "tempo" run i have a tendency to muff it up when i get half way into it and i feel good!!The positive side effect though is PBs so i am going to try learning the lessons from this,which include not focusing on my splits (though i did take them(erasing them before i got to check them!)).
Okay C2S:
Turned up and as i had said on my Blog i was going to just go out and have some "fun"
And the start as i posted to CR just now
Anyhow i started to run with Gronk,we seemed to keep fade towards and away from each other.One minute he was there and then gone and back again.Obviously we couldn't have been far apart!
Lost Gronk for good around Rose Bay and found Digger and said hi!He was a nice bloke and we chatted a little.
Heart Break Hill arrived and i wasn't going to bust a gut so i walked a little and ran a little i saw some people i knew and tapped them on the shoulder to say hello and offer encouragement.
Got to the dodgy 7km halfway mark in about 34mins feelin allright.That was easier than i expected off no hill training (one big hill in previous 10 weeks!)
Felt the undulations to come would be tougher and they were.Crossed 10km in about 48mins was feeling a bit tired so i walked a bit was starting to think about times again...durrr! forget that!Was just past a drink station when i saw a CR Cap ahead and decided to get up closer as i had a feeling it was Tesso.I reached her and i think i surprised her with a "Hello i'm R2B!" we ran together for a while but i didnt get it when she tried to explain to me that the CR cheersquad including Johnny Dark et al were ahead.I was tired but we had begun the downhills and it was easier just to let go and go with it i sensed Tesso had also picked up the pace.She told me afterwards that i helped her go alot faster than what she would have done if she was alone but alas i lost her somehow before we got to the cheersquad and we didn't get the photo she was hoping for D'oh!
Any how lovely lady and exactly as i had expected her to be!
Got to the 13km mark and as always it's still ages to the finish line, i started to walk again...people were saying to me
"mate the finish line is just ahead!"
i didn't care!
I just started to trot again and out of nowwhere CR Blue Dog was there beside me urging me on!I didn't feel like going any quicker but he insisted that i not fall behind him!How could i refuse a bloke who had just the previous day run 12ft?(90km)
Had a lot of respect for him after that so i picked up my stride and moved as fast as i reasonably could as we rounded the corner it felt great to finish!I had drunk at every drink station and quickly regained my composure.
Met Phil at our customary spot at surf club for an opening beer after a few minutes cool down and a swim in the ocean,beautiful.Was surprised when the lovely Lulu tapped me on the shoulder to say hi.(I didn't realise how prominent the CR cap makes you in a crowd!)
Left Phil and went to the other side of the beach and caught up with the Kj's tent.
Went across the road to a big pinkish hotel which i knew from a photo on Coolrunning was where the CR meetup was!
Met loads of top people including those mentioned previously and the likes of Johnny Dark, Ellie 80,Uncle Dave(what a down to earth guy!),Sparkie,Tesso,Digger,Bluedog,MPH, Bargewanna?,and many others!But unfortunately i had a train to catch and there aren't so many on a Sunday so i had to go early and missed meeting some of those i extra wanted to like Horrie,Don Juan,Shane Lewis and others who had helped positively by posting on my blog!
Anyhow thats a long post by a sometimes retiring type!
Thanks for reading.
R2B
Edited and Added To:
It's 10 to 6 in the morning and even now im too busy to post properly!!!
Had a great time after i relaxed and forgot about goals for once.Just took it fairly easy.It was a blast,i enjoyed this C2S more than the two others i have run by a factor of 10.
2004 89:xx
2005 74:04
2006 66:31
Plus i cut like 7.5mins off last years time!!
More tonight (12 hrs time) when i get home from work
R2B
I came home from work and tonight Jacob had already gone to bed (Doh!) and Carrie was ready also (Doh!).
I didn't want to go for a run because i was cold and still a little sore from weekend (though i pulled up much better than my 2 previous years)There was a 5k race at the track so i decided to head down and just make it a "comfortably hard" tempo run.Carrie had thoughtfully prepacked my running gear in my sports bag so i woofed down a bowl of ravioli and then another,yum!
I thought if i don't run too hard then I won't be sick!!
Anyhow first 200 in 44
got the rest of the splits but accidently erased them.
Through 3km in 11:5x
Felt pretty "comfortably hard" the whole run and even overtook Tim East who normally runs 19:40 ish for 5km
No sprint finish this time,could have but just wanted to see my time sans sprint for a change.Waiting for the exact time to be posted on clubwebsite but nonetheless
a big PB
Edit:Time for 5km was 19:46 now for what it was i am stoked!!
My last 5km race was a PB of 21:30 so i have moved along just a little!!
This is tops as breaking 20mins has been a longstanding goal for me and to do it when i least expected it just goes to show me the benefit of not pressuring myself to much and also that when i set out to run a comfortably hard "tempo" run i have a tendency to muff it up when i get half way into it and i feel good!!The positive side effect though is PBs so i am going to try learning the lessons from this,which include not focusing on my splits (though i did take them(erasing them before i got to check them!)).
Okay C2S:
Turned up and as i had said on my Blog i was going to just go out and have some "fun"
Thursday 10th August
...Came home and i just read all the posts on my blog and i feel better.Just going to try and take C2S easy maybe next year for 60mins.Not the end of the world and besides i want to enjoy the day no matter the pace i ran or the place i came...
And the start as i posted to CR just now
I caught the train at 6am from Wollongong and met my brother in law PHIL who had decided not to run due to bad case of the 'flu. This must have been tough as he was training hard to break 60min after 60:09 and 60:03 last year!
We got to central station and for the first time i wasn't nervous about the run because i was doing it for fun!!
Walked to Hyde park to have a look around it was around 8am and i was suprised that only what seemed like about 100 people were lined up in A1 and about the same amount in A2.I gazed down at the A2 group and you were the first person i saw and you happened to be looking straight at me!!
Anyhow back to topic i thought it was more important to warm up than get straight in line so i trotted around the park for 10 mins fortunately my Brother in law had brought some throw away clothes as muggins here had forgotten his!
Start officials started to close the ranks down and only allow entry from the rear of the pack so i hurried in.I was wearing my CR cap for the first time and had noticed all the CRs towards the front.I wanted to say hi say i walked towards them and people let me pass.It was the cap i'm sure!!
I didnt quite get to them as i saw one of my clubmates and started to chat with him.
Was chatting away and i realised i was only a few feet from BlkBox and Gronk both of whom i got to meet for the first time.All of a sudden the group tightened up in prep for the imminent start.
The gun went of and i felt i was running pretty clear in no time at all.
So in my opinion getting up close to the start line was great and not nearly as stampeding as the near the back where i had been in the previous two years,although i didnt get there nearly as early.
I felt that i didnt impede any one faster than me and no one really slowed me up so i must have been placed just right.
Anyhow next year i plan to get amongst it so i will be camping out early!
Cheers R2B
Anyhow i started to run with Gronk,we seemed to keep fade towards and away from each other.One minute he was there and then gone and back again.Obviously we couldn't have been far apart!
Lost Gronk for good around Rose Bay and found Digger and said hi!He was a nice bloke and we chatted a little.
Heart Break Hill arrived and i wasn't going to bust a gut so i walked a little and ran a little i saw some people i knew and tapped them on the shoulder to say hello and offer encouragement.
Got to the dodgy 7km halfway mark in about 34mins feelin allright.That was easier than i expected off no hill training (one big hill in previous 10 weeks!)
Felt the undulations to come would be tougher and they were.Crossed 10km in about 48mins was feeling a bit tired so i walked a bit was starting to think about times again...durrr! forget that!Was just past a drink station when i saw a CR Cap ahead and decided to get up closer as i had a feeling it was Tesso.I reached her and i think i surprised her with a "Hello i'm R2B!" we ran together for a while but i didnt get it when she tried to explain to me that the CR cheersquad including Johnny Dark et al were ahead.I was tired but we had begun the downhills and it was easier just to let go and go with it i sensed Tesso had also picked up the pace.She told me afterwards that i helped her go alot faster than what she would have done if she was alone but alas i lost her somehow before we got to the cheersquad and we didn't get the photo she was hoping for D'oh!
Any how lovely lady and exactly as i had expected her to be!
Got to the 13km mark and as always it's still ages to the finish line, i started to walk again...people were saying to me
"mate the finish line is just ahead!"
i didn't care!
I just started to trot again and out of nowwhere CR Blue Dog was there beside me urging me on!I didn't feel like going any quicker but he insisted that i not fall behind him!How could i refuse a bloke who had just the previous day run 12ft?(90km)
Had a lot of respect for him after that so i picked up my stride and moved as fast as i reasonably could as we rounded the corner it felt great to finish!I had drunk at every drink station and quickly regained my composure.
Met Phil at our customary spot at surf club for an opening beer after a few minutes cool down and a swim in the ocean,beautiful.Was surprised when the lovely Lulu tapped me on the shoulder to say hi.(I didn't realise how prominent the CR cap makes you in a crowd!)
Left Phil and went to the other side of the beach and caught up with the Kj's tent.
Went across the road to a big pinkish hotel which i knew from a photo on Coolrunning was where the CR meetup was!
Met loads of top people including those mentioned previously and the likes of Johnny Dark, Ellie 80,Uncle Dave(what a down to earth guy!),Sparkie,Tesso,Digger,Bluedog,MPH, Bargewanna?,and many others!But unfortunately i had a train to catch and there aren't so many on a Sunday so i had to go early and missed meeting some of those i extra wanted to like Horrie,Don Juan,Shane Lewis and others who had helped positively by posting on my blog!
Anyhow thats a long post by a sometimes retiring type!
Thanks for reading.
R2B
Friday, August 11, 2006
Thursday, August 10, 2006
Thanks for everyones kind comments!
I have had a few days off since saturday due to weather,work and tiredness.
Got back out there this morning for a short 4.5km.
I had a feeling it would be hard work but not that hard!
I was getting a sore knee was almost breathless at times and i wasn't even running fast just trying to take it easy.Got back feeling like crap.
I wore my heart rate monitor and most of the time i struggled to keep it below 79%Max.
Came home and i just read all the posts on my blog and i feel better.Just going to try and take C2S easy maybe next year for 60mins.Not the end of the world and besides i want to enjoy the day no matter the pace i ran or the place i came.
I am looking forward to meeting many CRs and bloggers who's names and comments i have read yet havent had the pleasure to meet.Hopefully Kevin Tiller posted my CR cap yesterday as he promised and it arrives back tomorrow, cant wait!
Cheers R2B
I have cut and pasted this direct from Hilda's blog and changed it a little
A) Four jobs I have had in my life:
1. McDonalds Kitchen Hand
2. Labourer
3. Refractory Installer
4. Sinter Plant Operator
B) Four movies I would watch over and over
1. Gladiator
2. Matrix 1 -2
3. The Butterfly effect
4.
C) Two places I have lived
1. Gwynneville
2. Balgownie
Four TV shows I watch:
1. Mcleod's Daughters
2. My name is Earl
3. Sunrise
4.
E) Four places I have been on holidays:
1. Poland
2. Malta
3. Italy
4. USA
F) Websites visited daily:
1. Blogger
2. Hotmail
3. CoolRunning
4. My Running Club Website
G) Four of my favourite foods/drinks:
1. Pasta
2. Snitzel
3. Stirfrys
4. Baked dinner
H) Four places I would rather be right now:
1. On the moon!
2. With friends
3. In Italy
4. A cruiser...
Five people I think will respond, better say I wish to know more!
1. Rob
2. Spark driver
3. SuperFlake
4. The Black Knight
5. Tesso
6. How could i forget BJS 1965? (now where's your blog??)
I have had a few days off since saturday due to weather,work and tiredness.
Got back out there this morning for a short 4.5km.
I had a feeling it would be hard work but not that hard!
I was getting a sore knee was almost breathless at times and i wasn't even running fast just trying to take it easy.Got back feeling like crap.
I wore my heart rate monitor and most of the time i struggled to keep it below 79%Max.
Came home and i just read all the posts on my blog and i feel better.Just going to try and take C2S easy maybe next year for 60mins.Not the end of the world and besides i want to enjoy the day no matter the pace i ran or the place i came.
I am looking forward to meeting many CRs and bloggers who's names and comments i have read yet havent had the pleasure to meet.Hopefully Kevin Tiller posted my CR cap yesterday as he promised and it arrives back tomorrow, cant wait!
Cheers R2B
I have cut and pasted this direct from Hilda's blog and changed it a little
A) Four jobs I have had in my life:
1. McDonalds Kitchen Hand
2. Labourer
3. Refractory Installer
4. Sinter Plant Operator
B) Four movies I would watch over and over
1. Gladiator
2. Matrix 1 -2
3. The Butterfly effect
4.
C) Two places I have lived
1. Gwynneville
2. Balgownie
Four TV shows I watch:
1. Mcleod's Daughters
2. My name is Earl
3. Sunrise
4.
E) Four places I have been on holidays:
1. Poland
2. Malta
3. Italy
4. USA
F) Websites visited daily:
1. Blogger
2. Hotmail
3. CoolRunning
4. My Running Club Website
G) Four of my favourite foods/drinks:
1. Pasta
2. Snitzel
3. Stirfrys
4. Baked dinner
H) Four places I would rather be right now:
1. On the moon!
2. With friends
3. In Italy
4. A cruiser...
Five people I think will respond, better say I wish to know more!
1. Rob
2. Spark driver
3. SuperFlake
4. The Black Knight
5. Tesso
6. How could i forget BJS 1965? (now where's your blog??)
Saturday, August 05, 2006
Good training run or really crap race?
You decide.
Turned up at Striders 10k race at Lane Cove National Park.Got up at 4am and Drove the 90 mins in light traffic to get there.I normally wouldn't be bothered to go so far for a run except i was trying to prove something to myself ie if i could run 10k in 41 mins.
On the day Glenn Guzzo was pacing the 40 minute group and the next pacing group was 45 minutes so i predecided to run as far as i could with him knowing i wouldn't be able to hold that pace forever though i would at least do a 5k PB.Glenn hit the pace he was aiming for fairly wellexcept for the first km,we passed 1 km in 3:51 according to his blog and 3km in 12:11 ish (by my garmin that was going a little silly by then,time to upgrade i think but no money)
The pace had got to me by then that and not geting a warmup in.I needed a walk break and as that type of thing goes it was the beginning of
slow catastrophic race failure syndrome
Only a few seconds that stop but enough for everyone to keep charging by me a few meters and when i started again i had lost momentum (all this stuff is great in hindsight isn't it?)
I was pressing lap most of the time when i started walking so i could try and analyze it later but quite frankly i have that many splits that it is a mess!
I passed 5k in about 20:07 or 20:21 mins give or take (new PB as consolation prize) and the top of the course 5.5k in 22:16.Sometime in between these marks,probably half way the 40min pace group rushed past looking good and it was another little nail in my coffin.
Now only 4.5k to home but a long way when your mentally shot and feeling tired.Those 4.5 mostly downhill km took me more than 24mins and i was easily overtaken by the 45min bus pacer CR SPUD who had lost all his passengers but finished in 44:59 not withstanding.
The only bit that was any good (or bad?) was that i had so much in reserve at the end i had no excuse but to sprint the last 6 or 700m to the end,barging past about 5 runners into the chute knocking my garmin flying and taking about 5 mins to find it gathering by the time elapsed on it.
Saw heaps of CRs i recognised from races etc but had never met personally but i was down on myself and not feeling very confident so i just had something to drink and went home.My second worst 10k race to date (injured last time)
In the afternoon i fronted up to the ANSW road relays back in Wollongong and was told we didn't have enough runners to make a B team in the opens so i was left just standing there feeling like a knob after the night before having dramas with my wife about spending the whole day running...she wasnt happy about being woken at 4am as she is a very light sleeper to top things off.
I am very sore now and just need to get this crap off my chest.Sorry for the rant.
R2B
Edit:I have some lessons to learn from some experiences lately including this one.Some are more on a spiritual level (eeek that sounds gay!) about mental strength...why i run...and about doing more long runs and training at and near to race pace to give me confidence.Also i need to get back to effective measurement of my training,something which stopped some time after i started blogging :(
Perhaps i can still do this electronically?
Also a mentor/coach and a good training partner would help immensely.
It may sound like a shame to some after all my talk but i think if i can't do 41min for 10k and i only managed 69:45 for 14.4k last fortnight then i am just kidding myself for 60mins C2S.I will try to seek out some 63-65ers at C2S and go with them.
Time to get back to reality of where my training currently is and that is 63-65mins.
Reason is not enough long runs and not enough fitness.Yeah i know two bad runs arn't the end of the world but i do need to get real.As i said to the club handicapper when he added a minute to my handicap at the 9 miler(14.4km) due to my good time at the 3km race 3days before "....theres a world of difference between 3k at the track and 9 miles Gary?!..."This was me thinking i had a shot at handicap honours talking but in reality it is a fact.
Cheers R2B
You decide.
Turned up at Striders 10k race at Lane Cove National Park.Got up at 4am and Drove the 90 mins in light traffic to get there.I normally wouldn't be bothered to go so far for a run except i was trying to prove something to myself ie if i could run 10k in 41 mins.
On the day Glenn Guzzo was pacing the 40 minute group and the next pacing group was 45 minutes so i predecided to run as far as i could with him knowing i wouldn't be able to hold that pace forever though i would at least do a 5k PB.Glenn hit the pace he was aiming for fairly wellexcept for the first km,we passed 1 km in 3:51 according to his blog and 3km in 12:11 ish (by my garmin that was going a little silly by then,time to upgrade i think but no money)
The pace had got to me by then that and not geting a warmup in.I needed a walk break and as that type of thing goes it was the beginning of
slow catastrophic race failure syndrome
Only a few seconds that stop but enough for everyone to keep charging by me a few meters and when i started again i had lost momentum (all this stuff is great in hindsight isn't it?)
I was pressing lap most of the time when i started walking so i could try and analyze it later but quite frankly i have that many splits that it is a mess!
I passed 5k in about 20:07 or 20:21 mins give or take (new PB as consolation prize) and the top of the course 5.5k in 22:16.Sometime in between these marks,probably half way the 40min pace group rushed past looking good and it was another little nail in my coffin.
Now only 4.5k to home but a long way when your mentally shot and feeling tired.Those 4.5 mostly downhill km took me more than 24mins and i was easily overtaken by the 45min bus pacer CR SPUD who had lost all his passengers but finished in 44:59 not withstanding.
The only bit that was any good (or bad?) was that i had so much in reserve at the end i had no excuse but to sprint the last 6 or 700m to the end,barging past about 5 runners into the chute knocking my garmin flying and taking about 5 mins to find it gathering by the time elapsed on it.
Saw heaps of CRs i recognised from races etc but had never met personally but i was down on myself and not feeling very confident so i just had something to drink and went home.My second worst 10k race to date (injured last time)
In the afternoon i fronted up to the ANSW road relays back in Wollongong and was told we didn't have enough runners to make a B team in the opens so i was left just standing there feeling like a knob after the night before having dramas with my wife about spending the whole day running...she wasnt happy about being woken at 4am as she is a very light sleeper to top things off.
I am very sore now and just need to get this crap off my chest.Sorry for the rant.
R2B
Edit:I have some lessons to learn from some experiences lately including this one.Some are more on a spiritual level (eeek that sounds gay!) about mental strength...why i run...and about doing more long runs and training at and near to race pace to give me confidence.Also i need to get back to effective measurement of my training,something which stopped some time after i started blogging :(
Perhaps i can still do this electronically?
Also a mentor/coach and a good training partner would help immensely.
It may sound like a shame to some after all my talk but i think if i can't do 41min for 10k and i only managed 69:45 for 14.4k last fortnight then i am just kidding myself for 60mins C2S.I will try to seek out some 63-65ers at C2S and go with them.
Time to get back to reality of where my training currently is and that is 63-65mins.
Reason is not enough long runs and not enough fitness.Yeah i know two bad runs arn't the end of the world but i do need to get real.As i said to the club handicapper when he added a minute to my handicap at the 9 miler(14.4km) due to my good time at the 3km race 3days before "....theres a world of difference between 3k at the track and 9 miles Gary?!..."This was me thinking i had a shot at handicap honours talking but in reality it is a fact.
Cheers R2B
Thursday, August 03, 2006
Tuesday:
Morning 8km pushing Jacob in the pram along bike track 42mins av. 5:15/km.
Today i wore my HRM after it being lost for many moons.
Speed can rise significantly without raising the rate significantly so this is good to know.When i hit my easy pace which i lowered slightly on account of pushing a 10kg baby and large pram my heart rate stayed at 140bpm (70%Max).Decided to keep the heartrate at 140ish BPM easily down for most of the time and had a bit of a play at higher heart rates.It was interesting to note that all i had to do was run at that pace and the heartrate just stayed level.Jacob slept for nearly an hour.
Went home and decided to finish mowing my lawns after breaking the starting cord the previous day.Took me an hour in total.Had lunch late and afterwards i went down for my second run of the day this time sans Jacob.Did a short warmup at easy pace 1km followed by 4*1200m tempo pace runs(4:07/km aim)
Actual results were a little faster and i had to try to slow down for the purpose of this workout to be 100% effective!Which was easier said than done.
Results
1.23km 4:52 3:58/km
1.21km 4:54 4:04/km
1.26km 4:57 3:56/km
1.21km 4:53 4:02/km
4min warmdown
Wednesday
I thought i was underdone in the hills department and it was a little late to smash some in at this stage though we went for a couple of walks pushing the pram up some Ginormous hills which had me breaking into a sweat so i guess this was pseudo cross training in disguise!About as much training as i got in before having to go to work that night at 5:30.
Thursday now 4:15pm and i am just up and blogging....will have to have an easy 40min in the morning after work and then rest of friday to sleep.Don't go back to work for 3 days,good!
Rest day as Saturday i am driving to Sydney early for a punishing double,
Striders 10km at Lane Cove (seems i will have to jump on the only "bus" available the 40min express and hold on!) so a pb is coming!!
Afterwards back to Wollongong for state road relays my leg is 4km and it will probably suffer a bit though i am going to call the team organiser now and explain and hear his reaction.
Wish me my best deserves (and dessert for Tesso!)
Morning 8km pushing Jacob in the pram along bike track 42mins av. 5:15/km.
Today i wore my HRM after it being lost for many moons.
Speed can rise significantly without raising the rate significantly so this is good to know.When i hit my easy pace which i lowered slightly on account of pushing a 10kg baby and large pram my heart rate stayed at 140bpm (70%Max).Decided to keep the heartrate at 140ish BPM easily down for most of the time and had a bit of a play at higher heart rates.It was interesting to note that all i had to do was run at that pace and the heartrate just stayed level.Jacob slept for nearly an hour.
Went home and decided to finish mowing my lawns after breaking the starting cord the previous day.Took me an hour in total.Had lunch late and afterwards i went down for my second run of the day this time sans Jacob.Did a short warmup at easy pace 1km followed by 4*1200m tempo pace runs(4:07/km aim)
Actual results were a little faster and i had to try to slow down for the purpose of this workout to be 100% effective!Which was easier said than done.
Results
1.23km 4:52 3:58/km
1.21km 4:54 4:04/km
1.26km 4:57 3:56/km
1.21km 4:53 4:02/km
4min warmdown
Wednesday
I thought i was underdone in the hills department and it was a little late to smash some in at this stage though we went for a couple of walks pushing the pram up some Ginormous hills which had me breaking into a sweat so i guess this was pseudo cross training in disguise!About as much training as i got in before having to go to work that night at 5:30.
Thursday now 4:15pm and i am just up and blogging....will have to have an easy 40min in the morning after work and then rest of friday to sleep.Don't go back to work for 3 days,good!
Rest day as Saturday i am driving to Sydney early for a punishing double,
Striders 10km at Lane Cove (seems i will have to jump on the only "bus" available the 40min express and hold on!) so a pb is coming!!
Afterwards back to Wollongong for state road relays my leg is 4km and it will probably suffer a bit though i am going to call the team organiser now and explain and hear his reaction.
Wish me my best deserves (and dessert for Tesso!)
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