My son baby Jacob
Went for a late night run tonight and came home 16km and 82minutes later at 11:34pm.
Longest run i've done in a while.Average pace 5:07 not too hard but had to concentrate on maintaining proper pacing at the end.
Monday, July 31, 2006
Thursday, July 27, 2006
The question is can i get to the top of Heartbreak Hill in 30ish mins?
Then onto the 10km marker in 43mins?If i can do that without blowing up it's still a possibility to run C2S sub 60min.
Lot of talk and dreaming....hmmmmm
People can't understand why a man runs. They don't see any sport in it. Argue it lacks the sight and thrill of body contact. Yet, the conflict is there, more raw and challenging than any man versus man competition. For in running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversay lies within him, in his ability, with brain and heart to master himself and his emotions.
Then onto the 10km marker in 43mins?If i can do that without blowing up it's still a possibility to run C2S sub 60min.
Lot of talk and dreaming....hmmmmm
People can't understand why a man runs. They don't see any sport in it. Argue it lacks the sight and thrill of body contact. Yet, the conflict is there, more raw and challenging than any man versus man competition. For in running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversay lies within him, in his ability, with brain and heart to master himself and his emotions.
Wednesday, July 26, 2006
Well after my 3km exertion i went to the race that was going to show me how i was doing in relation to my C2S preperation.
Bottom line i kinda bombed!
14.4km in 69:45
walked a lot of the way.
i will check my splits now...also i have only ran once since saturdays race (30 mins easy)
more soon (must do it this way to get my posts started!)
Bottom line i kinda bombed!
14.4km in 69:45
walked a lot of the way.
i will check my splits now...also i have only ran once since saturdays race (30 mins easy)
more soon (must do it this way to get my posts started!)
Friday, July 21, 2006
Very long post alert!
3km W Squared Handicap Race tonight.The clubs most prestigous track race.
Well i knew i would have to do my best.I also knew the handicapper was going to thump me after last fortnights 11:31 PB
The only thing i could do was run my very best and plan on a HUGE pb.
I bolted from the start.Too fast perhaps.
I knew though when i reached around 230m my watch timer beeped 45secs so i was going way too fast (approx 3:15min/km) so i immediately slowed down.Too much maths at the time but i knew way too fast!
I remembered a piece of advice i had heard..."the biggest mistakes made in a distance race usually occur in the first minute."
Well i guess i almost blewup before the race had really started!
Back to the beginning.I arrived early for the race,temperature was soooooooooo cold and the track was wet!I started my warmup wearing tracksuit pants jumper running jacket beanie and scarf over my running gear.I slowly pealed the scarf and jumper off during my warmup of 1km.
Then i took off my trackies at the start line and began to wait until my start time off 6:08.The quicker guys around me seemed to be off starts only a few seconds after me and the bloke who i ran with most of the race two weeks ago was leaving a full 25 seconds before me!I didn't dwell on that or even start to think of it,i had to get my jacket off in a hurry as i was almost up.
I had asked Greg Mackey if he could count my laps so i wouldn't have to think about it as i knew it might be the difference i needed.Wished then i had asked him to take my times too!
The big clock read 6:00 and the handicapper had called my name it was make or break time....6:05 6:06 6:07 6:08 go! and i was gone.I took off like the proverbial rocket against my better wishes but it was nerves.
All through the week i never let it enter my head that i wasn't going to run a PB it was a must for me.Not because i had any evidence or any feeling that i could just that if i thought anything else i was screwed if i was to win this race.Only my highest standard would count if i wanted to win.(No pressure huh?)
I went to sleep dreaming of this race and woke up sore in the legs for several mornings.I plotted and planned.But in the end i realised only a big PB would give me a chance as i knew (and was told) that the handicapper wouldn't make this an easy race for me after embarrassments in previous years by other runners.
My plan was to try to run even 90 sec 400m laps (watch timer set to beep every 45seconds)and ramp it up in the second lap with a 200m sprint for home.This would give me a run of approx 11:15!
Well i forgot that plan somehow in the first couple of seconds and just ran!
I didn't take my lap times.Though Pasco sitting in the stand took them for me,(top bloke!)
He mistook me for another runner with the same shirt to begin with so didn't take my first laps.
I flew along concentrating single mindedly on nothing but task at hand, running as fast as i could and not self destructing!
I was going to pay at some point for the quick start i just hoped it would be after the race was over.I was taking over people in front left and right but it didn't matter i had to keep going.The whole race i never looked over my shoulder for the runners behind me though that was in my plan.Laps passed and i was hurting my hands grasped my hips tightly.Greg was screaming for me to swing my arms-i wanted to walk.But i kept on running my pace had slowed dramatically and i forced my arms to swing again.Up then down again they went as i battled with myself to keep going.
C'mon! I screamed under my breath.It was getting tougher and tougher.Two laps to go and i was straining just to keep going there was no rampup.People were screaming "catch her" the kids in the stands shouting "Go Adrian!"
Barbera Brown was far ahead i thought "i'm not going to catch her!" when i realised she was the only one in front of me She was running at about 5min pace and had sensed victory and picked up her stride.She was way out ahead i began to rev up and was chew up the distance between us with 100 to go i gave it a final burst and was only about 9-10m behind when she crossed the line.I wobbled deliriously to the sideline propping myself up on the fence gasping for air.
I went back on the track head still spinning from oxygen debt!I had run a huge PB.I didnt know by how much but i thought at least 10 seconds.I went over to Barbera and gave her a kiss though i had never met her before.She had run a 13 second personal best and i was delighted for her!I cheered when she was presented the trophy.
I wished it was me but i consoled myself with the memory of a fantastic run and a new burst of confidence.
I had run 11:06.1 for 3km my best ever on a cold and wet track.
A personal best of over 25 seconds!!
230m 45ish (3:15 Pace)
600m 95ish (3:43 Pace)
1000m 87 (1km 3:41 3:41 Pace)
1400m 86
1800m 87 (2km 7:18 3:37 Pace)
2200m 91
2600m 93
3000m 88 (3km 11:06 3:48 Pace)
W-Squared Track Series - 3000m Handicap Final
Place Name Handicap Actual Predicted PB
1 Barbara Brown***2.00** 15.09.2** 15.30 PB
2 R2B ************ 6.08** 11.06.1** 11.22 PB
3 Greg Mott******* 5.59** 11.22.7** 11.31 PB
4 Suzanne Weir**** 2.48** 14.37.7** 14.42
5 Jared Poppett*** 8.10** 9.17.1*** 9.20
6 Craig Sakey***** 6.20** 11.12.2** 11.10
7 Sevgi Girgin**** 4.00** 13.34.3** 13.30
8 Geoff Smith***** 5.51** 11.45.6** 11.31
9 Heather Rutty*** 5.05** 12.33.9** 12.25
10 Drew Ibbotson** 5.42** 11.58.0** 11.48
11 Done Martinoski* 7.39** 10.01.4** 9.51
12 Mike Goody***** 6.20** 11.24.6** 11.10
13 Kerry Auguston* 5.10** 12.38.1** 12.20
14 Paul Di Pietro* 5.59** 11.53.3** 11.31
15 Alison Dickinson 0.00** 17.58.6** 17.30
Ultimately this was a hard fought race and unlike a normal 3km race this one really took it out of me.
Thats all folks.
3km W Squared Handicap Race tonight.The clubs most prestigous track race.
Well i knew i would have to do my best.I also knew the handicapper was going to thump me after last fortnights 11:31 PB
The only thing i could do was run my very best and plan on a HUGE pb.
I bolted from the start.Too fast perhaps.
I knew though when i reached around 230m my watch timer beeped 45secs so i was going way too fast (approx 3:15min/km) so i immediately slowed down.Too much maths at the time but i knew way too fast!
I remembered a piece of advice i had heard..."the biggest mistakes made in a distance race usually occur in the first minute."
Well i guess i almost blewup before the race had really started!
Back to the beginning.I arrived early for the race,temperature was soooooooooo cold and the track was wet!I started my warmup wearing tracksuit pants jumper running jacket beanie and scarf over my running gear.I slowly pealed the scarf and jumper off during my warmup of 1km.
Then i took off my trackies at the start line and began to wait until my start time off 6:08.The quicker guys around me seemed to be off starts only a few seconds after me and the bloke who i ran with most of the race two weeks ago was leaving a full 25 seconds before me!I didn't dwell on that or even start to think of it,i had to get my jacket off in a hurry as i was almost up.
I had asked Greg Mackey if he could count my laps so i wouldn't have to think about it as i knew it might be the difference i needed.Wished then i had asked him to take my times too!
The big clock read 6:00 and the handicapper had called my name it was make or break time....6:05 6:06 6:07 6:08 go! and i was gone.I took off like the proverbial rocket against my better wishes but it was nerves.
All through the week i never let it enter my head that i wasn't going to run a PB it was a must for me.Not because i had any evidence or any feeling that i could just that if i thought anything else i was screwed if i was to win this race.Only my highest standard would count if i wanted to win.(No pressure huh?)
I went to sleep dreaming of this race and woke up sore in the legs for several mornings.I plotted and planned.But in the end i realised only a big PB would give me a chance as i knew (and was told) that the handicapper wouldn't make this an easy race for me after embarrassments in previous years by other runners.
My plan was to try to run even 90 sec 400m laps (watch timer set to beep every 45seconds)and ramp it up in the second lap with a 200m sprint for home.This would give me a run of approx 11:15!
Well i forgot that plan somehow in the first couple of seconds and just ran!
I didn't take my lap times.Though Pasco sitting in the stand took them for me,(top bloke!)
He mistook me for another runner with the same shirt to begin with so didn't take my first laps.
I flew along concentrating single mindedly on nothing but task at hand, running as fast as i could and not self destructing!
I was going to pay at some point for the quick start i just hoped it would be after the race was over.I was taking over people in front left and right but it didn't matter i had to keep going.The whole race i never looked over my shoulder for the runners behind me though that was in my plan.Laps passed and i was hurting my hands grasped my hips tightly.Greg was screaming for me to swing my arms-i wanted to walk.But i kept on running my pace had slowed dramatically and i forced my arms to swing again.Up then down again they went as i battled with myself to keep going.
C'mon! I screamed under my breath.It was getting tougher and tougher.Two laps to go and i was straining just to keep going there was no rampup.People were screaming "catch her" the kids in the stands shouting "Go Adrian!"
Barbera Brown was far ahead i thought "i'm not going to catch her!" when i realised she was the only one in front of me She was running at about 5min pace and had sensed victory and picked up her stride.She was way out ahead i began to rev up and was chew up the distance between us with 100 to go i gave it a final burst and was only about 9-10m behind when she crossed the line.I wobbled deliriously to the sideline propping myself up on the fence gasping for air.
I went back on the track head still spinning from oxygen debt!I had run a huge PB.I didnt know by how much but i thought at least 10 seconds.I went over to Barbera and gave her a kiss though i had never met her before.She had run a 13 second personal best and i was delighted for her!I cheered when she was presented the trophy.
I wished it was me but i consoled myself with the memory of a fantastic run and a new burst of confidence.
I had run 11:06.1 for 3km my best ever on a cold and wet track.
A personal best of over 25 seconds!!
230m 45ish (3:15 Pace)
600m 95ish (3:43 Pace)
1000m 87 (1km 3:41 3:41 Pace)
1400m 86
1800m 87 (2km 7:18 3:37 Pace)
2200m 91
2600m 93
3000m 88 (3km 11:06 3:48 Pace)
W-Squared Track Series - 3000m Handicap Final
Place Name Handicap Actual Predicted PB
1 Barbara Brown***2.00** 15.09.2** 15.30 PB
2 R2B ************ 6.08** 11.06.1** 11.22 PB
3 Greg Mott******* 5.59** 11.22.7** 11.31 PB
4 Suzanne Weir**** 2.48** 14.37.7** 14.42
5 Jared Poppett*** 8.10** 9.17.1*** 9.20
6 Craig Sakey***** 6.20** 11.12.2** 11.10
7 Sevgi Girgin**** 4.00** 13.34.3** 13.30
8 Geoff Smith***** 5.51** 11.45.6** 11.31
9 Heather Rutty*** 5.05** 12.33.9** 12.25
10 Drew Ibbotson** 5.42** 11.58.0** 11.48
11 Done Martinoski* 7.39** 10.01.4** 9.51
12 Mike Goody***** 6.20** 11.24.6** 11.10
13 Kerry Auguston* 5.10** 12.38.1** 12.20
14 Paul Di Pietro* 5.59** 11.53.3** 11.31
15 Alison Dickinson 0.00** 17.58.6** 17.30
Ultimately this was a hard fought race and unlike a normal 3km race this one really took it out of me.
Thats all folks.
Tuesday, July 18, 2006
Sunday, July 16, 2006
Bansktown 8km splits
1 0:07 34m
2 1:57 500m
3 2:15 627m
4 1:42 500m
5 2:06 500m
6 2:19 500m
7 2:47 571m
8 2:32 500m
9 2:09 500m
10 0:06 4km 18:05 (4258m according to Garth Garminator)
Lap2
11 2:14 500m
12 2:23 555m
13 2:15 500m
14 2:31 500m
15 0:20 64m
16 0:11 18m (quick walk)
17 2:27 500m
18 1:25 68m
19 0:11 (another quick walk)
20 0:34 176m
21 0:07 18m(walking!)
22 2:29 500m
23 1:33 395m (3730m according to Garth Garminator)for a total of 7988m
Suffice to say Garth goes a little haywire at times so i would love to buy a newie
at some point.
1 0:07 34m
2 1:57 500m
3 2:15 627m
4 1:42 500m
5 2:06 500m
6 2:19 500m
7 2:47 571m
8 2:32 500m
9 2:09 500m
10 0:06 4km 18:05 (4258m according to Garth Garminator)
Lap2
11 2:14 500m
12 2:23 555m
13 2:15 500m
14 2:31 500m
15 0:20 64m
16 0:11 18m (quick walk)
17 2:27 500m
18 1:25 68m
19 0:11 (another quick walk)
20 0:34 176m
21 0:07 18m(walking!)
22 2:29 500m
23 1:33 395m (3730m according to Garth Garminator)for a total of 7988m
Suffice to say Garth goes a little haywire at times so i would love to buy a newie
at some point.
Saturday, July 15, 2006
Athletics NSW Short Course Cross Country
Bankstown 'The Crest'
8km (2*4km)
Time
36:53
splits
18:03
18:50
Tough muddy wet course
I was pleased with my effort
Did it tough today as my fingernail marks on my hips will attest.(Bad habit of mine)
More later.
Spark Driver asked about my fingernail marks so i thought i would post my reply to him.
The fingernails....hmmmm well when i get tired i put my hands on my hips.
When i'm hurting i grab hold tight.
The fingernail marks mean i was pinching myself very hard and i still have the scratchy marks from it next day.It's a habit i revert to at times that i would like to do without!
R2B
Bankstown 'The Crest'
8km (2*4km)
Time
36:53
splits
18:03
18:50
Tough muddy wet course
I was pleased with my effort
Did it tough today as my fingernail marks on my hips will attest.(Bad habit of mine)
More later.
Spark Driver asked about my fingernail marks so i thought i would post my reply to him.
The fingernails....hmmmm well when i get tired i put my hands on my hips.
When i'm hurting i grab hold tight.
The fingernail marks mean i was pinching myself very hard and i still have the scratchy marks from it next day.It's a habit i revert to at times that i would like to do without!
R2B
Saturday, July 08, 2006
Another PB when i wasn't even trying!
Today i went to a club 10k race with the intention of running a 4:20km evenly paced tempo run.
Well that was succesful and with it came a new PB:
43:20/10KM
I am pleased though now curiosity has got me in its grip and i wonder what i could have done if i was racing?
Factors that helped and hindered me on the day included.
1)I needed to use the toilet but for some unexplained reason it was locked up so i was forced to go 'al fresco' out in the bush.This resulted in me getting to the start line without having warmed up and with my handicap start just passing a few seconds before.
2)New PB at the track two days before.
3)Off i trotted keeping the runner in front(Drew) a uniform distance ahead, it was fairly cold and i was lightly dressed in my flimsy shorts and top.I never had the chance to put my lightweight DS Trainer shoes on.
4)At the 5km mark 20:49 new 5km PB if i can believe Garth Garmin i noticed my shoelace was undone and i knew i needed to stop and tie them both up tightly.
So i picked a point and stopped, the split for that 500m was 2:34 as opposed to the 2:05 average split up until that point so i as it was downhill at that point i lost at least 30 seconds and some momentum.
5)Had the ability to speed up the last 500m but as this was supposed to be a training run i decided not to...25secs blah blah blah
Enough BS now...i now don't know exactly what i might have been capable of?
41mins 42mins?Thats what some of the guys close to me in ability got.
500m splits
2:03
2:09
2:06
2:03
2:04
2:08
2:12
2:16
1:41 5km 20:49
2:34 Shoelace stop
2:18
2:13
2:05
2:09
2:11
2:08
2:05
2:09
2:11
2:08
2:05
2:01
2:05 10km according to Garth
0:36 10.157km " " " 43:20
Fairly close together considering the course wasn't perfectly flat.
Hmm i will have to have a think about all this.
Edit:I have been considering my C2S goals A and B
A is 60mins
B is 63mins
A has a chance if everything comes together perfectly on the day.
B has a good chance just doing what i am doing.
I will have to find a way of deciding how viable A really is with 5 weeks training left until race day.Any thoughts?
Cheers R2B
Today i went to a club 10k race with the intention of running a 4:20km evenly paced tempo run.
Well that was succesful and with it came a new PB:
43:20/10KM
I am pleased though now curiosity has got me in its grip and i wonder what i could have done if i was racing?
Factors that helped and hindered me on the day included.
1)I needed to use the toilet but for some unexplained reason it was locked up so i was forced to go 'al fresco' out in the bush.This resulted in me getting to the start line without having warmed up and with my handicap start just passing a few seconds before.
2)New PB at the track two days before.
3)Off i trotted keeping the runner in front(Drew) a uniform distance ahead, it was fairly cold and i was lightly dressed in my flimsy shorts and top.I never had the chance to put my lightweight DS Trainer shoes on.
4)At the 5km mark 20:49 new 5km PB if i can believe Garth Garmin i noticed my shoelace was undone and i knew i needed to stop and tie them both up tightly.
So i picked a point and stopped, the split for that 500m was 2:34 as opposed to the 2:05 average split up until that point so i as it was downhill at that point i lost at least 30 seconds and some momentum.
5)Had the ability to speed up the last 500m but as this was supposed to be a training run i decided not to...25secs blah blah blah
Enough BS now...i now don't know exactly what i might have been capable of?
41mins 42mins?Thats what some of the guys close to me in ability got.
500m splits
2:03
2:09
2:06
2:03
2:04
2:08
2:12
2:16
1:41 5km 20:49
2:34 Shoelace stop
2:18
2:13
2:05
2:09
2:11
2:08
2:05
2:09
2:11
2:08
2:05
2:01
2:05 10km according to Garth
0:36 10.157km " " " 43:20
Fairly close together considering the course wasn't perfectly flat.
Hmm i will have to have a think about all this.
Edit:I have been considering my C2S goals A and B
A is 60mins
B is 63mins
A has a chance if everything comes together perfectly on the day.
B has a good chance just doing what i am doing.
I will have to find a way of deciding how viable A really is with 5 weeks training left until race day.Any thoughts?
Cheers R2B
Wednesday, July 05, 2006
Edit:! Thursday night New 3km PB 11:31!!
Okay i'm back with a brand spanking new computer!
Last week i didn't run freak accident involving bending/lifting my son and a freak sneeze ended up with me at the chiropractor.
It gradually got better each day until the saturday when i went down for a club run unsure of whether i would be able to run the 6km XC circuit or not.
Turned up very early and helped setup though it was mostly done
Decided to have an early warm up to check out the course (3*2km)
i was really sore i my lower back so i rubbed on some Voltarin and borrowed some Paracetamol with the aim of making the run a worthwhile training exercise i thought a tempo run would be ok.After the meds kicked in i felt a lot better.
Anyhow i ran well for XC standard with the splits for each 2km being...
8:20
8:41
9:02
26:03 total
kinda realised i went out a little hard but thought it would be ok.
when i got my second split i thought it was ok but things just fell apart from there which was ironic as i set a new 5km PB in there.Not bad for cross country!
I think it was around 20:50 which means that the final km went down the girgler in 5:10 pace though honestly i didn't feel it drop off so dramatically i only noticed 3 guys that i had overtaken early on rush past me like i was standing still i didnt have much left for a sprint until the last 100m so i was pretty spent but an allright run concidering the circumstances.
I still have a cloud of doubt hanging over me about my 60 min C2S goal though?..
Just not so confident...i dunno maybe i should perk up and stop talking my way out of it?
This week after Saturdays 9km in total i pulled up well in the back and a little tired in the legs.Sunday 12km with some friends ran around Mt Kembla and we took people who had come down from the Wingacarribee for a run.They loved it and want to come again i spent most of my time with Steve Mlacic chatting away about his glory days.Afterwards everyone was invited to Louis and Lindas for a slapup Brunch but i thought it wiser to rejoin the family as Carrie (my wife) is complaining about my time spent away from family.
Night shift monday night so ran first thin tuesday morning 8km in 42 mins.Went to bed got up went to tuesday arvo training did 3*1250m intervals around the lighthouse...tough warmup 2.1km laps 4:52 5:01 5:08 4mins walk and jog between each.
2*200m sprint interval to finish and 1.5km warmdown and straight into car back home picked up workgear...wife not happy and left for work again!!
total so far this week 36km
Wednesday night now tossing up whether to have a run or not?
Thats it for now
Cheers R2B
Okay i'm back with a brand spanking new computer!
Last week i didn't run freak accident involving bending/lifting my son and a freak sneeze ended up with me at the chiropractor.
It gradually got better each day until the saturday when i went down for a club run unsure of whether i would be able to run the 6km XC circuit or not.
Turned up very early and helped setup though it was mostly done
Decided to have an early warm up to check out the course (3*2km)
i was really sore i my lower back so i rubbed on some Voltarin and borrowed some Paracetamol with the aim of making the run a worthwhile training exercise i thought a tempo run would be ok.After the meds kicked in i felt a lot better.
Anyhow i ran well for XC standard with the splits for each 2km being...
8:20
8:41
9:02
26:03 total
kinda realised i went out a little hard but thought it would be ok.
when i got my second split i thought it was ok but things just fell apart from there which was ironic as i set a new 5km PB in there.Not bad for cross country!
I think it was around 20:50 which means that the final km went down the girgler in 5:10 pace though honestly i didn't feel it drop off so dramatically i only noticed 3 guys that i had overtaken early on rush past me like i was standing still i didnt have much left for a sprint until the last 100m so i was pretty spent but an allright run concidering the circumstances.
I still have a cloud of doubt hanging over me about my 60 min C2S goal though?..
Just not so confident...i dunno maybe i should perk up and stop talking my way out of it?
This week after Saturdays 9km in total i pulled up well in the back and a little tired in the legs.Sunday 12km with some friends ran around Mt Kembla and we took people who had come down from the Wingacarribee for a run.They loved it and want to come again i spent most of my time with Steve Mlacic chatting away about his glory days.Afterwards everyone was invited to Louis and Lindas for a slapup Brunch but i thought it wiser to rejoin the family as Carrie (my wife) is complaining about my time spent away from family.
Night shift monday night so ran first thin tuesday morning 8km in 42 mins.Went to bed got up went to tuesday arvo training did 3*1250m intervals around the lighthouse...tough warmup 2.1km laps 4:52 5:01 5:08 4mins walk and jog between each.
2*200m sprint interval to finish and 1.5km warmdown and straight into car back home picked up workgear...wife not happy and left for work again!!
total so far this week 36km
Wednesday night now tossing up whether to have a run or not?
Thats it for now
Cheers R2B
Friday, June 23, 2006
Sunday, June 18, 2006
NOWRA STATE LONG COURSE XC CHAMPS 12KM (3*4KM)
I didn't come last!
Yea!
94th past the line
58:13
3mins better than last year!
Stopwatch (When i pressed the lap button!)
9:54 2km (av 4:57)
9:06 4km (av 4:33) (end of first lap)
4:25 5km
10:07 7km (av 5:04)
15:33 10km (av 5:11)
3:24 11km
5:44 12km
Garth Garmin
18:51 18:51 first lap 4km (av 4:43)
37:06 18:15 second lap 8km (av 4:34)
58:13 21:05 third lap 12km (av 5:16)
Didn't realise Superflake was so close my have to watch better in future.He finished in 91st place.
Had a good run but didn't have much gas left at the end for a sprint.
Obviously i tired a fair bit in the final lap so something to work on!
Ran for 40mins easy today covered 7km pushing the pram while my baby boy slept average 5:43 mins/km
Cheers R2B
I didn't come last!
Yea!
94th past the line
58:13
3mins better than last year!
Stopwatch (When i pressed the lap button!)
9:54 2km (av 4:57)
9:06 4km (av 4:33) (end of first lap)
4:25 5km
10:07 7km (av 5:04)
15:33 10km (av 5:11)
3:24 11km
5:44 12km
Garth Garmin
18:51 18:51 first lap 4km (av 4:43)
37:06 18:15 second lap 8km (av 4:34)
58:13 21:05 third lap 12km (av 5:16)
Didn't realise Superflake was so close my have to watch better in future.He finished in 91st place.
Had a good run but didn't have much gas left at the end for a sprint.
Obviously i tired a fair bit in the final lap so something to work on!
Ran for 40mins easy today covered 7km pushing the pram while my baby boy slept average 5:43 mins/km
Cheers R2B
Friday, June 16, 2006
I am procrastinating about going out for a run so this post ought to clear that!I am a little tired from night shift but i postponed yesterday afternoons run until now.I havent missed a session in several weeks and things are progressing well.
I am running at least 5 and sometimes 6 days a week and i have even run twice in the one day!
Run for today 40 minutes easy @5:18 av. pace
I try to keep to this pace but its hard with the hilly terrain that i run on.I get a good guide from Garth Garmin though...
Ok im off!
I'm back!
40:36 mins covered 8km average pace 5:04/km....a little fast but still ok.
It can be tough to try to run slowly while still keeping a cadence of 180 steps per minute but i'm getting better at it.
Tomorrow i am running for my club at the state long course XC champs!
Can't wait for it this year,last year i came dead last in the open race and pretty much came near to last overall so an improvement should be on the cards.
I am planning on running the 3*4km laps as follows.
Lap 1 remaining in calm control and not going out too hard
Lap 2 cruise at tempo pace
Lap 3 pick it up a bit
All this will probably go out the window by tomorrow but at least i started with a plan :)
The hills in this run are so steep that a lot of runners walk up them and make time on those hardcore enough to want to run them!
More tomorrow,wish me the result i deserve.
Cheers R2B
I am running at least 5 and sometimes 6 days a week and i have even run twice in the one day!
Run for today 40 minutes easy @5:18 av. pace
I try to keep to this pace but its hard with the hilly terrain that i run on.I get a good guide from Garth Garmin though...
Ok im off!
I'm back!
40:36 mins covered 8km average pace 5:04/km....a little fast but still ok.
It can be tough to try to run slowly while still keeping a cadence of 180 steps per minute but i'm getting better at it.
Tomorrow i am running for my club at the state long course XC champs!
Can't wait for it this year,last year i came dead last in the open race and pretty much came near to last overall so an improvement should be on the cards.
I am planning on running the 3*4km laps as follows.
Lap 1 remaining in calm control and not going out too hard
Lap 2 cruise at tempo pace
Lap 3 pick it up a bit
All this will probably go out the window by tomorrow but at least i started with a plan :)
The hills in this run are so steep that a lot of runners walk up them and make time on those hardcore enough to want to run them!
More tomorrow,wish me the result i deserve.
Cheers R2B
Saturday, June 10, 2006
So Where The Bloody Hell Were You? ......................
It has been a long time between posts hasn't it?
I have had stuff to say but haven't got around to it so it has just built up and I have procrastinated as a result!!
My solution is to just blog from today and if I get a chance to fill in the blanks I will.
So a short blank filler now...
I am still healthy and uninjured woohoo!!
I have been training for the City 2 Surf for a couple of weeks now.
Before that I was in recovery mode.I am happy to say I feel 100% over my injury!!
I have been steadily increasing my training and I am running as well and better than pre setback!
Okay then back to new business.
New 3km PB
I woke up at 0520 Wednesday morning and felt like crap because I hadn't slept well but still had to go to work so off I trundled to my 12hour shift in the saltmines. Just kidding I am enjoying my new job and it feels like I have been there for ages not a measly 6 weeks.
After work I went to the heated pool for my second ever stroke correction class (mid April last one) I was going to run first but my car ran out of petrol in the driveway to a service station!Of course the service station was closed! But it did have Eftpos to make the pumps work yea!
So I was still in the driveway but couldn't manage to push the car up the driveway... It was dark on a lonely industrial street so I eventually waved down a passing car yea! The bloke in it as a stroke of luck was a guy I had just met the day before and he was about to do me his second favour in 2 days,what a champ! Good Karma also as I believe it was his cousin (No proof only motive and opportunity with his towtruck)
who stole my uninsured car last year(refer to post way back)
Simon helped push my car to the bowser and even used his card for the petrol as I only had cash after my wife borrowed my card.
Anyhow you can see why I've been procrastinating about the bucket loads I could have written!!
Back to the pool I swam for almost an hour and was tuckered by the end!!
Went home and was asleep on the lounge by 8.
Back to work and after that went straight to the track.
Quick warmup...Two laps slowly on the outside lane and a 100metre pickup.
Will look on Cool Running for distance of outside lane?
Now down to business!
On the way to the start line I spoke to Ward who is generally about my speed or a bit quicker before my injury. He said he would be happy with sub 12mins and I concurred. Decided to run with him. Last weeks 3km (12:09)was the first time since injury I had tried anything quicker than about 5min/km pace and I was chuffed with that result and thought I could improve it by a few seconds soon enough. At the startline I did feel a little tired but you know that isn't always a good guide in a short race anyhow I have come to realise.
Lap****Time***Split**Lap Pace**Km/Pace***Comment
400m***1:30***90*****3:45**************Quick Start
800m***3:07***97*****4:03**************Got back to pace
1000m**3:52***45*****3:45******3:52****Good Pace
1200m**4:38***46*****3:47**************Ditto
1600m**6:16***97*****4:03**************Felt Hard Work
2000m**7:51***94*****3:55******3:59****Happy with Time
2400m**9:23***92*****3:50**************Felt Good
2800m****?*****?*******?***************Was committed to running Hard
3000m**11:33**130****3:35******3:42****Last 100m was a big sprint not much left
A big new PB for me!I screamed out YEAH! At the top of my gasping lungs woohoo! 3:51/km average!
It has been a long time between posts hasn't it?
I have had stuff to say but haven't got around to it so it has just built up and I have procrastinated as a result!!
My solution is to just blog from today and if I get a chance to fill in the blanks I will.
So a short blank filler now...
I am still healthy and uninjured woohoo!!
I have been training for the City 2 Surf for a couple of weeks now.
Before that I was in recovery mode.I am happy to say I feel 100% over my injury!!
I have been steadily increasing my training and I am running as well and better than pre setback!
Okay then back to new business.
New 3km PB
I woke up at 0520 Wednesday morning and felt like crap because I hadn't slept well but still had to go to work so off I trundled to my 12hour shift in the saltmines. Just kidding I am enjoying my new job and it feels like I have been there for ages not a measly 6 weeks.
After work I went to the heated pool for my second ever stroke correction class (mid April last one) I was going to run first but my car ran out of petrol in the driveway to a service station!Of course the service station was closed! But it did have Eftpos to make the pumps work yea!
So I was still in the driveway but couldn't manage to push the car up the driveway... It was dark on a lonely industrial street so I eventually waved down a passing car yea! The bloke in it as a stroke of luck was a guy I had just met the day before and he was about to do me his second favour in 2 days,what a champ! Good Karma also as I believe it was his cousin (No proof only motive and opportunity with his towtruck)
who stole my uninsured car last year(refer to post way back)
Simon helped push my car to the bowser and even used his card for the petrol as I only had cash after my wife borrowed my card.
Anyhow you can see why I've been procrastinating about the bucket loads I could have written!!
Back to the pool I swam for almost an hour and was tuckered by the end!!
Went home and was asleep on the lounge by 8.
Back to work and after that went straight to the track.
Quick warmup...Two laps slowly on the outside lane and a 100metre pickup.
Will look on Cool Running for distance of outside lane?
Now down to business!
On the way to the start line I spoke to Ward who is generally about my speed or a bit quicker before my injury. He said he would be happy with sub 12mins and I concurred. Decided to run with him. Last weeks 3km (12:09)was the first time since injury I had tried anything quicker than about 5min/km pace and I was chuffed with that result and thought I could improve it by a few seconds soon enough. At the startline I did feel a little tired but you know that isn't always a good guide in a short race anyhow I have come to realise.
Lap****Time***Split**Lap Pace**Km/Pace***Comment
400m***1:30***90*****3:45**************Quick Start
800m***3:07***97*****4:03**************Got back to pace
1000m**3:52***45*****3:45******3:52****Good Pace
1200m**4:38***46*****3:47**************Ditto
1600m**6:16***97*****4:03**************Felt Hard Work
2000m**7:51***94*****3:55******3:59****Happy with Time
2400m**9:23***92*****3:50**************Felt Good
2800m****?*****?*******?***************Was committed to running Hard
3000m**11:33**130****3:35******3:42****Last 100m was a big sprint not much left
A big new PB for me!I screamed out YEAH! At the top of my gasping lungs woohoo! 3:51/km average!
Tuesday, May 16, 2006
Saturday, May 13, 2006
Ran 2.75km easy with doggy had a 3min break while i fiddled with my watch and then another 2.75km easy.
Splits 15.04 and 15.01.
Thursday Night i went down to the track only had time for two laps warmup though i was wearing my new running tights so that was enough as i planned to take it fairly easy.Lined up at the start and when the gun went off i jogged with CR runner bee's daughter for 3km all evenly paced and felt a little slow at 5min pace ...crossed the 3km line in 14:51 (4:57/km) so i decided to pick up the last 2km and proceed to run the next five laps in 8:10 (4:05/km) with a "sprint" finish to the end in 23:01 mins!!
2 laps cooldown.
Adrenaline
Splits 15.04 and 15.01.
Thursday Night i went down to the track only had time for two laps warmup though i was wearing my new running tights so that was enough as i planned to take it fairly easy.Lined up at the start and when the gun went off i jogged with CR runner bee's daughter for 3km all evenly paced and felt a little slow at 5min pace ...crossed the 3km line in 14:51 (4:57/km) so i decided to pick up the last 2km and proceed to run the next five laps in 8:10 (4:05/km) with a "sprint" finish to the end in 23:01 mins!!
2 laps cooldown.
Adrenaline
Wednesday, May 10, 2006
I have had 3 runs since returning from injury.
1) good warmup then 10mins around the parks concrete pathway (need to have flat surface to prevent rolling ankle again)
2)next day same as above except 3*5min jog 1min walk
3)went out with the intention of running 10 mins short break then another 10 mins at around 5:30 pace ran about 12mins at this pace as i was going to extend it a little before i saw one of my clubmates and turned to run with him he was taking it easy and i ran with him while i was labouring for breath a little at 4:35 pace according to garth garmin.Next day i feel a tiny stiff from that as my body is not used to it just yet.
covered 3.43km in 18mins total for an average pace of 5:15min/km.
4)Taking doggy out for a jog tonight tommorrow night 5km easy at the track
Rest on friday and 5km XC on saturday (probably run easy and carefully,must run this race as is part of my clubs pointscore series)
In two weeks i will test myself out on the track with a TT and use this as a basis for a new program.
Any opinions on my returning to training etcetera?
Cheers R2B
1) good warmup then 10mins around the parks concrete pathway (need to have flat surface to prevent rolling ankle again)
2)next day same as above except 3*5min jog 1min walk
3)went out with the intention of running 10 mins short break then another 10 mins at around 5:30 pace ran about 12mins at this pace as i was going to extend it a little before i saw one of my clubmates and turned to run with him he was taking it easy and i ran with him while i was labouring for breath a little at 4:35 pace according to garth garmin.Next day i feel a tiny stiff from that as my body is not used to it just yet.
covered 3.43km in 18mins total for an average pace of 5:15min/km.
4)Taking doggy out for a jog tonight tommorrow night 5km easy at the track
Rest on friday and 5km XC on saturday (probably run easy and carefully,must run this race as is part of my clubs pointscore series)
In two weeks i will test myself out on the track with a TT and use this as a basis for a new program.
Any opinions on my returning to training etcetera?
Cheers R2B
Wednesday, May 03, 2006
With update
Got my Xray after getting a referal from medical centre doctor who wanted me to come back and charge me to read the radiologists report to me.Didn't happen :)
The lowdown on the radiology doctor's report ..."At this stage no significant evidence of healing.No previous films available"
What The!
I am taking the first Xray from 4 weeks ago and this new one to my Trauma Surgeon friend for a second opinion.Comparing the Xrays i think i can see at least some improvement and it hasn't hurt for a while.
Will post more tonight.
Injury Management
Cheers R2B
Tom says i can run!!
I will build up slow walk jog for a few days then walk run.
1/3 load first week
1/2 load second week
3/4 load third week
Full load fourth week
Then ten weeks 'til C2S 2006!
I think i will continue to swim and ride a little also for extra fitness and less stress on body and mind.
Cool Bananas i'm back!
Edit:Return to running!
This morning i headed out ...warmed up with
walk 3 mins downhill jog 2 mins uphill repeated 3 times
then i jogged 10 mins around a flattish circuit before walking home pain free! Woohoo!
Got my Xray after getting a referal from medical centre doctor who wanted me to come back and charge me to read the radiologists report to me.Didn't happen :)
The lowdown on the radiology doctor's report ..."At this stage no significant evidence of healing.No previous films available"
What The!
I am taking the first Xray from 4 weeks ago and this new one to my Trauma Surgeon friend for a second opinion.Comparing the Xrays i think i can see at least some improvement and it hasn't hurt for a while.
Will post more tonight.
Injury Management
Cheers R2B
Tom says i can run!!
I will build up slow walk jog for a few days then walk run.
1/3 load first week
1/2 load second week
3/4 load third week
Full load fourth week
Then ten weeks 'til C2S 2006!
I think i will continue to swim and ride a little also for extra fitness and less stress on body and mind.
Cool Bananas i'm back!
Edit:Return to running!
This morning i headed out ...warmed up with
walk 3 mins downhill jog 2 mins uphill repeated 3 times
then i jogged 10 mins around a flattish circuit before walking home pain free! Woohoo!
Friday, April 28, 2006
Not a great deal to report.
I've been busy with my new job which i am settling into.On my two days off i didn't get a chance to obtain an Xray as there were things higher on my priority list.
But there is some good news...I climbed to the top of a mountain while walking the dogs,(i just thought it would be nice i decided 30 mins into our walk) it was steep near the end so naturally i broke into a mountain running trot and before i knew it i had run 700m and climbed about 150m!
I was pooped and needed a breather as my heart was pounding,this was a good test of
a) My fitness,it has suffered from 4 weeks off running.
b) My foot,it didn't hurt at all!
Granted that uphill running is lower impact i decided to chance it and have a bit of a short 35m downhill trot and it didn;t hurt either.
The other day i went for a bike ride and went down to the coast i saw a bloke i knew and stopped for a chat he was a member of a winter swim club and somehow i ended up having a race in an ocean pool...brrrrrr!
As a spur of the moment thing i joined the club.
Let me state...the only swimming race i have ever been in was when i came a poor second place in a 25m event at 9years of age.I took minutes to finish walked part of the way and decided then swimming was not for me!
I should also add there were only two of us in that race so my 2nd place ribbon was a pyhrric victory and it took me more than twenty years before i got a trophy or ribbon for my athletic ability!
So i had a swim and enjoyed it now i have had a bit of stroke correction.
Ive got to go for tea now so i may update this all later.
Cheers R2B
I've been busy with my new job which i am settling into.On my two days off i didn't get a chance to obtain an Xray as there were things higher on my priority list.
But there is some good news...I climbed to the top of a mountain while walking the dogs,(i just thought it would be nice i decided 30 mins into our walk) it was steep near the end so naturally i broke into a mountain running trot and before i knew it i had run 700m and climbed about 150m!
I was pooped and needed a breather as my heart was pounding,this was a good test of
a) My fitness,it has suffered from 4 weeks off running.
b) My foot,it didn't hurt at all!
Granted that uphill running is lower impact i decided to chance it and have a bit of a short 35m downhill trot and it didn;t hurt either.
The other day i went for a bike ride and went down to the coast i saw a bloke i knew and stopped for a chat he was a member of a winter swim club and somehow i ended up having a race in an ocean pool...brrrrrr!
As a spur of the moment thing i joined the club.
Let me state...the only swimming race i have ever been in was when i came a poor second place in a 25m event at 9years of age.I took minutes to finish walked part of the way and decided then swimming was not for me!
I should also add there were only two of us in that race so my 2nd place ribbon was a pyhrric victory and it took me more than twenty years before i got a trophy or ribbon for my athletic ability!
So i had a swim and enjoyed it now i have had a bit of stroke correction.
Ive got to go for tea now so i may update this all later.
Cheers R2B
Friday, April 21, 2006
Please forgive me for it has been one week since i last blogged.
In penance i will keep it short.
I have started my new job,
it is dirty hot hard work (at times)
it also well paid
the guys really cool
the boss friendly
the roster sensational!
I have worked 3 days now i have 3.5 off then 2 on 2 off 3 on then 7 days off paid then 5 days worth of training 7 til 3 (we are going on a road trip on the first day to see a limestone mine) and another 2 days off and the roster pattern continues like this for 10 week cycles!I leave for work and i'm home 12hrs and 20 mins later.
And as for training...i haven't done much but walking lots and lots mostly for work.I am leaving for a bike ride in 10 mins before it gets too cold.
Injury status:Foot gets sore after lots of walking and 12hours in my boots but only in right foot.I will get an xray soon to check if its healing properly and to get more advice re a return to running.I am marshalling again for the club in my favourite race the (in)famous 4 miler tommorrow.
Cheers R2B
In penance i will keep it short.
I have started my new job,
it is dirty hot hard work (at times)
it also well paid
the guys really cool
the boss friendly
the roster sensational!
I have worked 3 days now i have 3.5 off then 2 on 2 off 3 on then 7 days off paid then 5 days worth of training 7 til 3 (we are going on a road trip on the first day to see a limestone mine) and another 2 days off and the roster pattern continues like this for 10 week cycles!I leave for work and i'm home 12hrs and 20 mins later.
And as for training...i haven't done much but walking lots and lots mostly for work.I am leaving for a bike ride in 10 mins before it gets too cold.
Injury status:Foot gets sore after lots of walking and 12hours in my boots but only in right foot.I will get an xray soon to check if its healing properly and to get more advice re a return to running.I am marshalling again for the club in my favourite race the (in)famous 4 miler tommorrow.
Cheers R2B
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