Long time for a post huh!?
1. Carrie my wife is pregnant and we due to have twins in early January.
2. Ran city to surf in 66:57 i am apalled, I got to 7km in 31:07 but fell apart instead of negatively splitting!Last 4km in 20 minutes!
3. I think i will have only the time to run when i sneak out so i think i will concentrate on 3km racing for the immediate future and put Ultras on the backburner.We usually have a 3km race at the track most thursday nights and a full blown club 5km racing over the summer.These have always been my favourites culminating with a 10:47/3km twice this year and 18:54/5km earlier in the year for 2 consecutive races.I would like to go for 10:00 flat.I had hoped with a concentrated plan from Jack Daniels this may be possible by January but it might be close or am i kidding myself?
4. i am getting some investments planned that i have wanted to do for years but procrastinated over so that is exiting i want to outsource as much of the management as i can to focus on family.
Thats it for now!I was going to add a photo of Carrie but she insists i wait until Tuesday when she is dressed "more nicely"
Thursday, August 16, 2007
Wednesday, May 23, 2007
DAY 6
“Karno” Cruises Towards Sydney CentreAs Dean Karnazes ran out Shellharbour at 6.30am this morning, he knew he had about 130 kilometres to cover to reach his goal of completing the North Face Summit to City. Having already run over 450km in the past 5 days, the American ultra-athlete was looking remarkable strong considering the punishment he had recently endured.
13 year old Ben Scollary appreciated his fortitude at that point. As one of many admirers who have followed Dean’s progress, Ben wanted to join the iconic endurance athlete on his journey to Sydney. He made the effort to get up before school to meet up with Karnazes on the road, run 4km and was thrilled to run with his hero.
Karnazes tackled Day 5 of the North Face Summit to Sydney accompanied by Australian endurance athlete Guy Andrews with a winding run down into Wollongong and through Bulli and Thirroul, and onto the punishing climb into Otford. The 6 km ascent took Karnazes from the beach to 200m above sea level, and provided some of the most spectacular scenery the trip has seen so far.
“Making that rise and looking back to wards Shellharbour, I got a real feel for the distance and height we had just covered, and it was an amazing view. I had a guy called Adrian do the climb with me and he was psyched – yelling and spurring us both on! It was a great leg of the trip.”
Such is the impact of Karnazes, not only in Australia, but around the world. The 42 year old endurance athlete has pushed his body to the limits of human tolerance, and lived to tell the tale in his book “Ultramarathon Man”. The reach of the book is extraordinary, with many people, runners or otherwise, relating to the motivation and determination that Karnazes embodies.
Descending into the Royal national Park, Karnazes completed the 77km of day 6 in Bundeena. Having crossed at least 4 major national parks in the last week, Karnazes has made incredible time and showed remarkable strength to this point.
Me and Ultramarathon Man Dean Karnazes before running together for 7 hours
Wednesday, May 02, 2007
Turon Gates 8/24 Hr Rogaine
Nikolay and myself had a blast out there!
I think the course was very challenging and the nighttime component for the 8hr was a lot of food for thought after getting just 2 controls (with perhaps some outstanding luck!)
Covered some serious ground and once again i realised that being able to move quickly was only a small part of the game!
We chose what in hindsight were some of the hardest controls and were lucky to get all but three of the controls we planned once we had established our pace.
Our biggest problems were the confusion on that pesky ridge where i insisted that that while definately cleared land was a trail as marked!!
Felt a little lost and therefore skipped 60? and 62? to head back towards the HH and safety!
Couldnt find the 70ptr in amongst the gullies and back at HH we found many others had problems with this one around dusk.
Went and got a few more around the creeks in the darkness before jogging back along the roads with many ppl asking why we didnt need lights while simultaneously shining their headlamps in our eyes!!
All in all congratulations to the course setters and volunteers who did a top job and commiserations to Trevor at the Hash House who found himself in the unenviable position of having the Kitchen running out of food as the hoards descended pillaging all before them...
Nikolay and myself had a blast out there!
I think the course was very challenging and the nighttime component for the 8hr was a lot of food for thought after getting just 2 controls (with perhaps some outstanding luck!)
Covered some serious ground and once again i realised that being able to move quickly was only a small part of the game!
We chose what in hindsight were some of the hardest controls and were lucky to get all but three of the controls we planned once we had established our pace.
Our biggest problems were the confusion on that pesky ridge where i insisted that that while definately cleared land was a trail as marked!!
Felt a little lost and therefore skipped 60? and 62? to head back towards the HH and safety!
Couldnt find the 70ptr in amongst the gullies and back at HH we found many others had problems with this one around dusk.
Went and got a few more around the creeks in the darkness before jogging back along the roads with many ppl asking why we didnt need lights while simultaneously shining their headlamps in our eyes!!
All in all congratulations to the course setters and volunteers who did a top job and commiserations to Trevor at the Hash House who found himself in the unenviable position of having the Kitchen running out of food as the hoards descended pillaging all before them...
Sunday, April 22, 2007
Very happy with an untrained 5 min half marathon Pb!when i say untrained i mean i have run about 70km since 6ft track and only last night decided to come to smithfield and run the 10k.
Arrived early 6:30 and temptation or stupidity? got the better of me so i changed my mind to run the half instead.
Jumped on the 95min bus with Horrie Bluedog et al but quickly realised i wasn't comfortable running at 4:2x/km pace and let them go .The wheels kinda fell after that though passed 5km in 21:31 and was walking already by then!
Was being taken by older guys and was wondering why i was there?
Coming up to the hill with the traffic lights i was running with a lady named Lynn who was injured and not running her best yet keeping a nice steady pace.Ran with her for what seemed like ages before she insisted i take off and go get my Pb!
I didnt want to go....
Did the last 2.5km in 10:19 which was nice as i mentally struggled most of the run (as you do when your not prepared!) and crossed over the line at 1:40:21 a 5 minute Pb! So i have to be happy with that!
Nice to meet Plu finally, Sarge,Nando and Luis (Sailaway?)though i missed NTR and Mouse who i met last at Quarry Rd last year.
All up a good hitout and i will be looking to run more and walk less next time!
Cheers R2B
Tuesday, March 27, 2007
Ran a bit of speed today....
Not too much though.
2km warmup.
1km @ 4min pace (probably quicker)
90 secs standing recovery
750m @ 4min pace (probably quicker)
few mins rest so as not to tax body let others go ahead.
800m @3:50 pace
90 secs standing recovery
1km @3:48 pace
2km cooldown
About 35mins total running.
Let the others do 5km of intervals in total and i did about 3.5km.
Wasn't really timing myself much moreover just running and chatting with another guy!
Didn't feel very taxed though i am still wary of pushing too hard.
All in all a good session and i am mildly surprised with the times achieved as i was expecting to be a lot flatter.
Having second thoughts about Hellgate Gorge as i will probably need to spend 2 full days away from the family when travel is considered.DTI may not stand up to it regardless of finessing (Or carpet shampooing 2P!)
Oh i forgot 8km club race was changed to a 3miler due to heat,i started a bit underhydrated and basically just walked a few times in the race.Didn't get overtaken by Tony Fattorini until about 600m into the race but he put about 3 1/2 mins into me by the finish!!He was down to be awarded his trophy for winning Kembla Joggers Mountain Running Series as always a great sportsman and modest guy!Not worried by race time but don't want the hands on hips or walking to return!Next race is a tough 4 miler.
Thinking a half (is 90mins on the cards???) and a 40 min 10km are top of the goals list.
Regards R2B
Not too much though.
2km warmup.
1km @ 4min pace (probably quicker)
90 secs standing recovery
750m @ 4min pace (probably quicker)
few mins rest so as not to tax body let others go ahead.
800m @3:50 pace
90 secs standing recovery
1km @3:48 pace
2km cooldown
About 35mins total running.
Let the others do 5km of intervals in total and i did about 3.5km.
Wasn't really timing myself much moreover just running and chatting with another guy!
Didn't feel very taxed though i am still wary of pushing too hard.
All in all a good session and i am mildly surprised with the times achieved as i was expecting to be a lot flatter.
Having second thoughts about Hellgate Gorge as i will probably need to spend 2 full days away from the family when travel is considered.DTI may not stand up to it regardless of finessing (Or carpet shampooing 2P!)
Oh i forgot 8km club race was changed to a 3miler due to heat,i started a bit underhydrated and basically just walked a few times in the race.Didn't get overtaken by Tony Fattorini until about 600m into the race but he put about 3 1/2 mins into me by the finish!!He was down to be awarded his trophy for winning Kembla Joggers Mountain Running Series as always a great sportsman and modest guy!Not worried by race time but don't want the hands on hips or walking to return!Next race is a tough 4 miler.
Thinking a half (is 90mins on the cards???) and a 40 min 10km are top of the goals list.
Regards R2B
Friday, March 23, 2007
Just back from a nice 10km non timed run.
Bumped in to my cousins wife who was out running before the sun was up.
On the home straight i put my watch on for 2 marked 500m sections,gave a bit extra for that felt a little more pushed at 4:30/km pace....
I guess i am still coming back from 6 ft
longest run since,before that it was 4.8km yesterday.
Have a club race tomorrow 8km road which i would have liked to do sub 32mins but not sure i am ready for that at the moment!!
Longer term i still have my old goals of sub 40 for 10km, 18:45 for 5km, 90mins for a half
I am thinking of my reverse taper post six foot my second last week pre marathon was 19km and last week was only 8km! Think i better get back into or all my training will wear off eventually.
Another run i am considering is 2 Penny's Hellgate gorge 48km fatass on 21st April some of my friends are doing it as are some of my running acquantainces,the only thing that makes me nervous is the unsupported nature,water situation and lack of mobile coverage in case of emergency.The topography of this run makes it tougher than sixfoot and it is a turn to the darkside.Actually i am excited as i write this so i have made my mind up!
"Hellfate" gorge it is!!
Woohoo!
Ps the man in the mirror is smiling now.
Bumped in to my cousins wife who was out running before the sun was up.
On the home straight i put my watch on for 2 marked 500m sections,gave a bit extra for that felt a little more pushed at 4:30/km pace....
I guess i am still coming back from 6 ft
longest run since,before that it was 4.8km yesterday.
Have a club race tomorrow 8km road which i would have liked to do sub 32mins but not sure i am ready for that at the moment!!
Longer term i still have my old goals of sub 40 for 10km, 18:45 for 5km, 90mins for a half
I am thinking of my reverse taper post six foot my second last week pre marathon was 19km and last week was only 8km! Think i better get back into or all my training will wear off eventually.
Another run i am considering is 2 Penny's Hellgate gorge 48km fatass on 21st April some of my friends are doing it as are some of my running acquantainces,the only thing that makes me nervous is the unsupported nature,water situation and lack of mobile coverage in case of emergency.The topography of this run makes it tougher than sixfoot and it is a turn to the darkside.Actually i am excited as i write this so i have made my mind up!
"Hellfate" gorge it is!!
Woohoo!
Ps the man in the mirror is smiling now.
Monday, March 19, 2007
The Man In The Mirror
If you get what you want in your struggle for self
And the world makes you King for a day
Then go to the mirror and look at yourself
And see what the man has to say
For it isn't a man's father, mother or wife
Whose judgement upon him must pass
The fellow whose verdict counts most in his life
Is the man staring back from the glass
He's the fellow to please, never mind all the rest
For he's with you clear up to the end
And you've passed your most dangerous, difficult test
If the man in the glass is your friend
You can fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you've cheated the man in the glass
Author unknown
This poem is about self esteem if i wasn't obvious....
How i could finish the six foot track marathon for the first time and not be cockahoop is almost beyond me.Something i need to work on.
If you get what you want in your struggle for self
And the world makes you King for a day
Then go to the mirror and look at yourself
And see what the man has to say
For it isn't a man's father, mother or wife
Whose judgement upon him must pass
The fellow whose verdict counts most in his life
Is the man staring back from the glass
He's the fellow to please, never mind all the rest
For he's with you clear up to the end
And you've passed your most dangerous, difficult test
If the man in the glass is your friend
You can fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you've cheated the man in the glass
Author unknown
This poem is about self esteem if i wasn't obvious....
How i could finish the six foot track marathon for the first time and not be cockahoop is almost beyond me.Something i need to work on.
Tuesday, March 13, 2007
Okay so i have to start some where as procrastinating as i am!
6Ft track 45km marathon
Finished 435th/800ish
time 5:43 ish
race beautiful scenery but 27km of cramp made it no fun at all.Was at Coxes River crossing with the right splits for a low 5hr finish.
Pleased i finished at all with the blisters and cramps but already looking for revenge on the cramp bear next year!
This race is addictive and so like the Terminator said....
6Ft track 45km marathon
Finished 435th/800ish
time 5:43 ish
race beautiful scenery but 27km of cramp made it no fun at all.Was at Coxes River crossing with the right splits for a low 5hr finish.
Pleased i finished at all with the blisters and cramps but already looking for revenge on the cramp bear next year!
This race is addictive and so like the Terminator said....
Wednesday, March 07, 2007
Freak out time!
Just a little nervous about my six foot track marathon preparations.
I feel i may have left my last long run a little too early and it will be 4 weeks from race day.Plus i havent done much aerobic runing since that time and even had one week with only 19 km travelled.This week was probably just as short.
In short i am feeling uncharacteristically out of sorts.I am not of the opinion that you lose fitness fast but i feel i may have just lost my edge.
Felt great on 4th feb when i ran megalong mega in 2:17 to pluviometer from megalong road and 2:03 return after a 5min water stop.
Anyway my taper seems to have gone pear shaped and i have lost confidence in my ability now.
Thats just not like me but it feels as though there is some basis to it....
Enough whining its only 3 days now,what else can i do?
Just a little nervous about my six foot track marathon preparations.
I feel i may have left my last long run a little too early and it will be 4 weeks from race day.Plus i havent done much aerobic runing since that time and even had one week with only 19 km travelled.This week was probably just as short.
In short i am feeling uncharacteristically out of sorts.I am not of the opinion that you lose fitness fast but i feel i may have just lost my edge.
Felt great on 4th feb when i ran megalong mega in 2:17 to pluviometer from megalong road and 2:03 return after a 5min water stop.
Anyway my taper seems to have gone pear shaped and i have lost confidence in my ability now.
Thats just not like me but it feels as though there is some basis to it....
Enough whining its only 3 days now,what else can i do?
Thursday, February 22, 2007
New 5km XC PB 18:54 last tuesday!
and new 3000mPB (track Shane)10:48 tonight!(3:30 first km so a Pb there as well!)
Sorry the blogging has been almost non existent it's hard to run alot and spend much blogging time!
On the upside my 5km times have dropped by about 2 mins this season and if i keep it up for the final race next tuesday then i may have a chance of further personal glory :)
R2B
Oh 6 Ft you ask? training going well and only missed one long run (last week,poor week actually) but too late to catchup as it's taper time!
Now will i be able to back up for Canberra?Who knows...in fact i am not sure what pace i might be capable of not withstanding those silly pace calculators!
Anyway i will try to be back with more soon.
and new 3000mPB (track Shane)10:48 tonight!(3:30 first km so a Pb there as well!)
Sorry the blogging has been almost non existent it's hard to run alot and spend much blogging time!
On the upside my 5km times have dropped by about 2 mins this season and if i keep it up for the final race next tuesday then i may have a chance of further personal glory :)
R2B
Oh 6 Ft you ask? training going well and only missed one long run (last week,poor week actually) but too late to catchup as it's taper time!
Now will i be able to back up for Canberra?Who knows...in fact i am not sure what pace i might be capable of not withstanding those silly pace calculators!
Anyway i will try to be back with more soon.
Saturday, February 03, 2007
Sunday, January 28, 2007
Race Report:
Had a pretty good run today but i have "rediscovered" a problem with my running i have had for a while and feel it's time to make a concerted effort to conquer it!
Arrived for the run and had a short warmup but this wasn't a problem as i took off running easy.It was an approximately 13km course round trip out and back.It started i am guessing at 30 odd metres above sea level and climbed to approximately 400m ASL.Finished in 65:07
splits
First half 37:26
Second half 27:41
So over this short distance i had a decent run and kept fairly focus but was aware of my intensity of effort fluctuating due to the "surges" i wasn't adequately controlling.
The problem:My hill running pacing is shocking and i found myself surgeing and waning on all the uphills.I know that the other runners around me were catching up then i would surge ahead again perhaps continuing and perhaps walking.
I am concerned about how this is going to affect my run at 6 foot and whether i should abandon the running of hills and attempt to just power walk them instead or a mix?
Reading the threads on Cool Running has made the race tactics a bit clearer but i need some good advice to help me with my pacing issues also it annoys some of the people i run with...
Advice would be much appreciated.
Cheers R2B
Had a pretty good run today but i have "rediscovered" a problem with my running i have had for a while and feel it's time to make a concerted effort to conquer it!
Arrived for the run and had a short warmup but this wasn't a problem as i took off running easy.It was an approximately 13km course round trip out and back.It started i am guessing at 30 odd metres above sea level and climbed to approximately 400m ASL.Finished in 65:07
splits
First half 37:26
Second half 27:41
So over this short distance i had a decent run and kept fairly focus but was aware of my intensity of effort fluctuating due to the "surges" i wasn't adequately controlling.
The problem:My hill running pacing is shocking and i found myself surgeing and waning on all the uphills.I know that the other runners around me were catching up then i would surge ahead again perhaps continuing and perhaps walking.
I am concerned about how this is going to affect my run at 6 foot and whether i should abandon the running of hills and attempt to just power walk them instead or a mix?
Reading the threads on Cool Running has made the race tactics a bit clearer but i need some good advice to help me with my pacing issues also it annoys some of the people i run with...
Advice would be much appreciated.
Cheers R2B
Friday, January 26, 2007
Haven't posted in ages so here goes!
Training for 6 foot is going reasonably well but not as consistant as i would like.
doing my long runs and have done 2 * 4hr runs with black stump and the escarpment classic so i know that i fell fairly crap by then!
With only around six weeks to go i think i will sit down and write a fairly firm program to cover the days i am not working.
Going for a 2hr training run with Sophie and Colin tommorow morning at 6am (eek!)
On sunday i will race the Bulli to Rixons pass race (13km) and probably do it again slowly as my long run.
I have invited my Navy mate along for that one so i will be interested to see how he goes as he is mentally very tough but probably not physically prepared for this one.
Report later R2B
Training for 6 foot is going reasonably well but not as consistant as i would like.
doing my long runs and have done 2 * 4hr runs with black stump and the escarpment classic so i know that i fell fairly crap by then!
With only around six weeks to go i think i will sit down and write a fairly firm program to cover the days i am not working.
Going for a 2hr training run with Sophie and Colin tommorow morning at 6am (eek!)
On sunday i will race the Bulli to Rixons pass race (13km) and probably do it again slowly as my long run.
I have invited my Navy mate along for that one so i will be interested to see how he goes as he is mentally very tough but probably not physically prepared for this one.
Report later R2B
Monday, January 08, 2007
Monday, December 25, 2006
Well i will start by wishing everyone a very Merry Christmas!
Did Quarry Road yesterday.
Got up at 3:45am and was driving by about 4:05am,
we (Sophie and I) arrived at about 15minutes before the scheduled start time.
Had a reasonable run after feeling flat for the first lap (which was surprisingly a slightly negative split)
Had a power bar after the start of the second lap and although it tasted like cardboard, yuk! it did the trick as i gradually felt much better.Honestly even though i didn't "race" i was kinda pleased with the way i handled the hills on the second lap.
I may need another hill climbing lesson with master Sophie though!
Anyway splits were
36:32
36:28
40:25
36:34
Thanks to mouse and nite time runner for the chat and banana cake at middle of second lap!
Hope you have had a great day?
I had chrissy with the family yesterday as i had to work early and didn't get home until 6pm got some nice presents and had a lot of fun playtime with Jacob who has started walking this week!
He is very steady on his feet and i am already thinking to the day that he will come jogging with daddy!
Thats all for now,
R2B
Did Quarry Road yesterday.
Got up at 3:45am and was driving by about 4:05am,
we (Sophie and I) arrived at about 15minutes before the scheduled start time.
Had a reasonable run after feeling flat for the first lap (which was surprisingly a slightly negative split)
Had a power bar after the start of the second lap and although it tasted like cardboard, yuk! it did the trick as i gradually felt much better.Honestly even though i didn't "race" i was kinda pleased with the way i handled the hills on the second lap.
I may need another hill climbing lesson with master Sophie though!
Anyway splits were
36:32
36:28
40:25
36:34
Thanks to mouse and nite time runner for the chat and banana cake at middle of second lap!
Hope you have had a great day?
I had chrissy with the family yesterday as i had to work early and didn't get home until 6pm got some nice presents and had a lot of fun playtime with Jacob who has started walking this week!
He is very steady on his feet and i am already thinking to the day that he will come jogging with daddy!
Thats all for now,
R2B
Thursday, December 14, 2006
A new 5km PB 19:53.
Good running was hoping for a 20:20 and surprised myself and others>Guys around me were breathing heavily and i wasn't just listening to them wondering when it would be my turn.Wasn't 'til the hill with 800m to go.Even the hill wasn't that bad i just shortened my stride and i was fine.
Pleased with this one on a hard course.
Splits 9:40 and 10:13
If i knew i was going that well i might have run a bit harder...
I may have even ran with Glen who was always within sight and finished in 19:29...
Anyway whwn time gets by it;'s harder to do race reports.
I have been a bit sore in the feet and legs of late and work/parties/family have forced me to have 2 days off training.This has been good for the feet (i think affected by new Kayanos)
Km this week will be only 30 ish but have been averaging around 55km per week and i will still do my long run in the morning (monday) now that i have a few days off work.I am planning to run the course of the race i missed this morning it was advertised at 22km and should be nice, hopefully i can run it fairly fast (race pace?) but this is always hard when your on your own especially for a 2hr race!
I am listening to Pink's "Who Knew" and Eminem's "You don't Know" hope i can put them on my MP3 player for the run.
I am not going to run tonight although i planned to after work but i have mucked around on the computer downloading and surfing so i will just go to bed.
Have had sore back lately to definately running related but i don't know what to do about it (did some stretches on my legs that helped today,Quads are a bit achey at times but they shouldn't affect my back?
Anyway its hard to listen to music and concentrate so i am going to bed!
Ciao R2B
Good running was hoping for a 20:20 and surprised myself and others>Guys around me were breathing heavily and i wasn't just listening to them wondering when it would be my turn.Wasn't 'til the hill with 800m to go.Even the hill wasn't that bad i just shortened my stride and i was fine.
Pleased with this one on a hard course.
Splits 9:40 and 10:13
If i knew i was going that well i might have run a bit harder...
I may have even ran with Glen who was always within sight and finished in 19:29...
Anyway whwn time gets by it;'s harder to do race reports.
I have been a bit sore in the feet and legs of late and work/parties/family have forced me to have 2 days off training.This has been good for the feet (i think affected by new Kayanos)
Km this week will be only 30 ish but have been averaging around 55km per week and i will still do my long run in the morning (monday) now that i have a few days off work.I am planning to run the course of the race i missed this morning it was advertised at 22km and should be nice, hopefully i can run it fairly fast (race pace?) but this is always hard when your on your own especially for a 2hr race!
I am listening to Pink's "Who Knew" and Eminem's "You don't Know" hope i can put them on my MP3 player for the run.
I am not going to run tonight although i planned to after work but i have mucked around on the computer downloading and surfing so i will just go to bed.
Have had sore back lately to definately running related but i don't know what to do about it (did some stretches on my legs that helped today,Quads are a bit achey at times but they shouldn't affect my back?
Anyway its hard to listen to music and concentrate so i am going to bed!
Ciao R2B
Thursday, December 07, 2006
Hitting the wall.A tough day at the office.
It's been 4 days since the 35+km (Gps measurement) Escarpment Classic.The run was advertised as 32km but it seems Stalky (the organiser) has distance problems ;).
Um where do i start?The race was on the Sunday.Well i had the 3 days before the run off as a sort of taper and the Wednesday i ran an hour as a final run.
I learn some good stuff but overall the race still feels a little neutral to me.Straight after the race i felt really flat...Yes i had just busted through and added an extra 9km to my longest ever run so that was good but the final 9km were terrible.I was so tired.The final 9km should have been my fastest as it was down the mountain pass some small undulations and the flat on the coastal bikepath to the finish.As it was the last 9km took me almost 70mins!
Ok before i get anymore off track i will write the race description.
Map Of Run
Started the race feeling ok but got to Hobart Street entrance to the bush about 3km into the race and already i wasn't feeling like racing.I took to a bit of walking,an ominous sign.Everyone else had gone ahead by about 150m and i lost them.I tried to get going again and after about 2km i caught one again.Had a Gel at this point just in case i was low in energy.For breaky i had a small bowl of Sultana Bran.
Sophie came back to see if i was ok,she was feeling Very Good on the day.Glenn Guzzo who started 10mins after us caught up soon after about 1km from Rixons pass.We had a quick chat before he was off again.
Let Sophie go again it was too good an opportunity to let pass as good as she was feeling.Got to the top of the pass in 55:40.
Splits
55:40 Top of Rixons Pass
01:55 Quick stop and swig of water
17:04 Brokers Nose Trig Point
11:45 Down to Mt Ousley Rd entrance
01:32 Quick stop and 600ml bottle of sports drink
15:38 Back to Brokers Trig
41:43 Woonona Mt (running with Greg Peoples from here)
02:40 Stop + Drink(600ml sports drink) + Gel (forgot the gels that Amjan had in her pocket and went back to get them,lost Greg then)
25:34 Back to Rixons Pass
02:23 Rest/Gel/100ml water
68:47 Pass to Finish (9km)
Ok now it's almost 2 weeks after the race and i feel a lot better with that one in the bank!!
Ran the next day for 16mins at a very slow pace covering 2.5km....thought i was actually running at 5:00/km pace huh!
Felt quite flat for a few days came to understand what hitting the wall was all about! Sophie also hit the wall but didnt fair so badly and carried on to the end for a sensational 3:17hr finish (bear in mind she came back to check i was ok twice!)
I finished in 4:04hr but actually felt better than after my only half marathon attempt (SMH May 2005) which i completed in 104:57 where my goal was 105mins.
Back to the present almost...this last 11 days (oh my that seems so long ago!) well after recovering we did a long run the following sunday over most of the same course covering the mountain passes.I committed to running all the hills the night before after recalling with frustration the escarpment classic where i only ran about 30% of the hills.
When i got to the hills this time i started up and quickly flipped to a 1min on 10sec walk strategy for the hills,quickly i realised that 10sec wasn't enough recovery time and increased this to 20sec.After a few minutes i reached the mobile phone tower puffing and panting.At about that point Sophie had come back and seemed pleased that i had made it up so quick.Over the next few km of undulations (oh by the way this is where Kerryn McCann trains) we talked about hill running and Sophie gave me some great pointers.In a nutshell when i "hit" a hill i really grind into it and get tired quick.I need to just run easier and slow down to maintain the same intensity.It was much more than just that and i put it into practise over the hardest part of the of the run up Rixons Pass and ran all the way! But just to teach me a little more of the lesson as i reached the crest and was ready to stop dead in my tracks as my momentum dropped off i realised the hill isn't over until your on the otherside!
We finished that run of 25km in about 2:10 and did it so much easier!
Anyway on to this week and i ran...
Monday an easy 5km in 22:48
Tuesday 6.5km of 2mins @subjective 3km race pace then 90 secs walk/jog repeated 8 times for a total of 10km
Wednesday 35mins easy 7km
Thursday 3km easy then 5km tempo at 4:08/km then 5km easy
Not sure if i will run on Friday
Saturday i plan to do a slow 12 or so Km with friends
Sunday a long run around Mt Kembla including part of the NSW mountain running champs course for at least 20km
This will give me 72km for the week Sunday to Saturday (oh my god that is huge!)
Bought 3 new pairs of Asics this week as my old shoes (3 of) are 18months old they cost me a small fortune but 2 kayanos @ 89USD each and a 2210 at 150 AUD was a bit of a bargain and have been put under the Xmas tree!
Anyway that was a quick catchup.Still haven't put together a training plan and we are just winging it at the moment.
It's nice to get back to the computer for a a short while to write this up as i've been juggling family and running fairly well of late but Blogging/Reading has been the loser!
Time to get back to the wife.
Cheers R2B
Ps this is the training that Mars2 from CR is doing for 6 foot,now that is massive!!
Sunday 2-3 hours easy
Monday 60 minutes Medium
Tuesday 90 minutes easy
Wednesday 80 minutes fartlek
Thursday 105 minutes easy
Friday 30 mins easy
Saturday 60 mins Hard
It's been 4 days since the 35+km (Gps measurement) Escarpment Classic.The run was advertised as 32km but it seems Stalky (the organiser) has distance problems ;).
Um where do i start?The race was on the Sunday.Well i had the 3 days before the run off as a sort of taper and the Wednesday i ran an hour as a final run.
I learn some good stuff but overall the race still feels a little neutral to me.Straight after the race i felt really flat...Yes i had just busted through and added an extra 9km to my longest ever run so that was good but the final 9km were terrible.I was so tired.The final 9km should have been my fastest as it was down the mountain pass some small undulations and the flat on the coastal bikepath to the finish.As it was the last 9km took me almost 70mins!
Ok before i get anymore off track i will write the race description.
Map Of Run
Started the race feeling ok but got to Hobart Street entrance to the bush about 3km into the race and already i wasn't feeling like racing.I took to a bit of walking,an ominous sign.Everyone else had gone ahead by about 150m and i lost them.I tried to get going again and after about 2km i caught one again.Had a Gel at this point just in case i was low in energy.For breaky i had a small bowl of Sultana Bran.
Sophie came back to see if i was ok,she was feeling Very Good on the day.Glenn Guzzo who started 10mins after us caught up soon after about 1km from Rixons pass.We had a quick chat before he was off again.
Let Sophie go again it was too good an opportunity to let pass as good as she was feeling.Got to the top of the pass in 55:40.
Splits
55:40 Top of Rixons Pass
01:55 Quick stop and swig of water
17:04 Brokers Nose Trig Point
11:45 Down to Mt Ousley Rd entrance
01:32 Quick stop and 600ml bottle of sports drink
15:38 Back to Brokers Trig
41:43 Woonona Mt (running with Greg Peoples from here)
02:40 Stop + Drink(600ml sports drink) + Gel (forgot the gels that Amjan had in her pocket and went back to get them,lost Greg then)
25:34 Back to Rixons Pass
02:23 Rest/Gel/100ml water
68:47 Pass to Finish (9km)
Ok now it's almost 2 weeks after the race and i feel a lot better with that one in the bank!!
Ran the next day for 16mins at a very slow pace covering 2.5km....thought i was actually running at 5:00/km pace huh!
Felt quite flat for a few days came to understand what hitting the wall was all about! Sophie also hit the wall but didnt fair so badly and carried on to the end for a sensational 3:17hr finish (bear in mind she came back to check i was ok twice!)
I finished in 4:04hr but actually felt better than after my only half marathon attempt (SMH May 2005) which i completed in 104:57 where my goal was 105mins.
Back to the present almost...this last 11 days (oh my that seems so long ago!) well after recovering we did a long run the following sunday over most of the same course covering the mountain passes.I committed to running all the hills the night before after recalling with frustration the escarpment classic where i only ran about 30% of the hills.
When i got to the hills this time i started up and quickly flipped to a 1min on 10sec walk strategy for the hills,quickly i realised that 10sec wasn't enough recovery time and increased this to 20sec.After a few minutes i reached the mobile phone tower puffing and panting.At about that point Sophie had come back and seemed pleased that i had made it up so quick.Over the next few km of undulations (oh by the way this is where Kerryn McCann trains) we talked about hill running and Sophie gave me some great pointers.In a nutshell when i "hit" a hill i really grind into it and get tired quick.I need to just run easier and slow down to maintain the same intensity.It was much more than just that and i put it into practise over the hardest part of the of the run up Rixons Pass and ran all the way! But just to teach me a little more of the lesson as i reached the crest and was ready to stop dead in my tracks as my momentum dropped off i realised the hill isn't over until your on the otherside!
We finished that run of 25km in about 2:10 and did it so much easier!
Anyway on to this week and i ran...
Monday an easy 5km in 22:48
Tuesday 6.5km of 2mins @subjective 3km race pace then 90 secs walk/jog repeated 8 times for a total of 10km
Wednesday 35mins easy 7km
Thursday 3km easy then 5km tempo at 4:08/km then 5km easy
Not sure if i will run on Friday
Saturday i plan to do a slow 12 or so Km with friends
Sunday a long run around Mt Kembla including part of the NSW mountain running champs course for at least 20km
This will give me 72km for the week Sunday to Saturday (oh my god that is huge!)
Bought 3 new pairs of Asics this week as my old shoes (3 of) are 18months old they cost me a small fortune but 2 kayanos @ 89USD each and a 2210 at 150 AUD was a bit of a bargain and have been put under the Xmas tree!
Anyway that was a quick catchup.Still haven't put together a training plan and we are just winging it at the moment.
It's nice to get back to the computer for a a short while to write this up as i've been juggling family and running fairly well of late but Blogging/Reading has been the loser!
Time to get back to the wife.
Cheers R2B
Ps this is the training that Mars2 from CR is doing for 6 foot,now that is massive!!
Sunday 2-3 hours easy
Monday 60 minutes Medium
Tuesday 90 minutes easy
Wednesday 80 minutes fartlek
Thursday 105 minutes easy
Friday 30 mins easy
Saturday 60 mins Hard
Monday, November 20, 2006
Todays post may be a little bit of a ramble...it may help me organize my thoughts a little better.
Ok the day before last weeks "water episode" i ran the 5km Goat race as featured in runners world magazine.I came 7th on net time.It was a tough run straight after nightshift and as it was a self seeded handicap i ran solo off 5mins.Next time i will go off scratch.First part was just constant uphill and i hade brought my Heart Rate Monitor along for this purpose to prevent a blowup.Kept the heartrate at 90% for this section and felt that it would be no time before the back marker Fats would catch up.Had a flat section of several hundred metres but struggled to catch my breath before the next uphill.That was the last flat before the 100m finishing straight where i fell face first into a "puddle" which was about thigh deep and grazed my elbow and side.Laughed my head off after scrambling the final 30m to the finish.Only Robert saw it happen due to tree cover!Ran back the long way and chatted to Kit Amjan and Fats (who came first in net time but well back after a 15minute handicap!)
Felt a bit flat and or sick this week.Ran on Friday morning w/ Sophie.
11km in 47:48 (4:20/km) didn't feel that fast at the time but explains why i was a bit tired afterwards.Felt a bit crook at work afterwards too.
Saturday went to the track for relay for life.Ran about 11km and felt crap most of the time.Thought afterwards did i drink enough?Had a quicker lap at 80 seconds to see if i could shake out the cobwebs.Didn't work straight away but after a few more laps i felt a little better.Carrie and Jacob came down to watch and had a good time watching the inside track entertainment.When i left i had completed the most laps of anyone on my team but surely someone would knock that off?
Had an Epsom salt bath to relax my tired muscles.Felt better but decided to can Sundays planned long run just in case.Besides with next weekends 32km escarpment classic on a taper wouldn't be such a bad idea!
I am about to try to get a program written down for the lead up to 6' which will take into consideration my shifts and the amount and type of training i should be doing.
went to Stalky's training session at Bulli Tuesday last week... arrived after the warmup but got in the dynamic stretching drills (all new to me) and finished with some hill running.I will be back tomorrow for more.
I am more concerned with the qualifying than the 6' itself somehow.
Also the question of the inconvenient Black Stump run (striaght after 12hr nightshift on new years day)or the 12 hour coastal classic with less pressure to perform.Probably not on to do both.Also what would be enough at CC to allow me to qualify for 6 foot?
Any suggestions would be helpful.
Cheers R2B
Ok the day before last weeks "water episode" i ran the 5km Goat race as featured in runners world magazine.I came 7th on net time.It was a tough run straight after nightshift and as it was a self seeded handicap i ran solo off 5mins.Next time i will go off scratch.First part was just constant uphill and i hade brought my Heart Rate Monitor along for this purpose to prevent a blowup.Kept the heartrate at 90% for this section and felt that it would be no time before the back marker Fats would catch up.Had a flat section of several hundred metres but struggled to catch my breath before the next uphill.That was the last flat before the 100m finishing straight where i fell face first into a "puddle" which was about thigh deep and grazed my elbow and side.Laughed my head off after scrambling the final 30m to the finish.Only Robert saw it happen due to tree cover!Ran back the long way and chatted to Kit Amjan and Fats (who came first in net time but well back after a 15minute handicap!)
Felt a bit flat and or sick this week.Ran on Friday morning w/ Sophie.
11km in 47:48 (4:20/km) didn't feel that fast at the time but explains why i was a bit tired afterwards.Felt a bit crook at work afterwards too.
Saturday went to the track for relay for life.Ran about 11km and felt crap most of the time.Thought afterwards did i drink enough?Had a quicker lap at 80 seconds to see if i could shake out the cobwebs.Didn't work straight away but after a few more laps i felt a little better.Carrie and Jacob came down to watch and had a good time watching the inside track entertainment.When i left i had completed the most laps of anyone on my team but surely someone would knock that off?
Had an Epsom salt bath to relax my tired muscles.Felt better but decided to can Sundays planned long run just in case.Besides with next weekends 32km escarpment classic on a taper wouldn't be such a bad idea!
I am about to try to get a program written down for the lead up to 6' which will take into consideration my shifts and the amount and type of training i should be doing.
went to Stalky's training session at Bulli Tuesday last week... arrived after the warmup but got in the dynamic stretching drills (all new to me) and finished with some hill running.I will be back tomorrow for more.
I am more concerned with the qualifying than the 6' itself somehow.
Also the question of the inconvenient Black Stump run (striaght after 12hr nightshift on new years day)or the 12 hour coastal classic with less pressure to perform.Probably not on to do both.Also what would be enough at CC to allow me to qualify for 6 foot?
Any suggestions would be helpful.
Cheers R2B
Tuesday, November 14, 2006
Hmmm feeling ho hum today....had a massive weekend.
Ran on Thursday at track 1 mile warmup 3km in 11:28 without sprint finish and 5.4km "cooldown" as i have decided if i run i might as well run at least 10km whenever i can as a time factor thing.Finished these on my own with abot 4 laps of "fartlek" style hard on the straights and jog the bend.
Friday 1hr walk with Jacob...walked to the top of very steep Brokers road and we were invited in to Jane's house for a coffee...hadn't seen her for ages since i changed departments at work...she was great and didn't mind Basil my doggy running about!
Jacob loved it too once he had warmed to her and young Charlotte(4).Left and kept walking until i had to avoid the firebrigade attending a gas leak a block away from home.Got home and in the arvo manage only an hour sleep in prep. for nightshift that evening.After Nightshift i came home had some breaky and went back out to race the Brokers Nose Goat Race as mentioned in this edition of Runners World.Came 6th in 30 mins something for the 5km.Very tough race i was alone in the self seeded 5 min handicap start as the bulk took off at scratch only Fats leaving last off 15mins and 2 others off 10 mins.
Went home had 5hours sleep and back to work.In the morning Sophie and i had planned our long run from Towradgi Beach to Headlands Hotel (approx. 23km)
I had invited Darren a guy i had recently met along (17:30/5km) we ran at a decent pace out 4:40ish most of the way but i really struggled to keep as it escalated on the way home.With about 2km to go my right knee just tightened on me suddenly...i decided this was a wake up call to slow down,Sophie and Darren were already well ahead but turned back to see if i was ok.I explained the situation before starting to run again .... 3,4 steps ugh no good.I told them to go and i would catch up.Walked next km,had a stretch out and felt good enough for a slow trot.Got to about 21.1 km in 103mins (Half marathon PB 104:57)
Sophie and Darren had come back for me...i was so tired i had started to sing silly songs to myself ( a sure sign i was buggered )
Got there and layed on the concrete driveway....it felt so comfortable!
Sophie suggested we all go for a dip in the Ocean...good idea i thought.Told Darren i wasn't a real good swimmer though i know Sophie is.
I jumped right in and it felt good on my tired legs.
Before i knew it Sophie and Darren had decided to go back to shore.They were about 20metres closer than me at this stage.
I headed back too.I was padling but i didn't seem to be going anywhere...they had reached the beach and were chatting,it took me a few minutes in my addled state to realise that i was caught in a rip.I tried not to panic...i tried to swim across it but it was no good.I waved my right arm frantically I think Darren waved back.I was panicking.
I thought i was finished, i was scared.I have been caught in a rip before but this was different.That time i thought that if i went under someone would rescue me.This time i felt 1 million miles away and nobody could save me.There were no life guards no flags nearby...Darren and Sophie were chatting away just 50metres away.
And i was drowning.My legs were so tired from the run my arms weren't taking me anywhere.I really thought i was fucked as the big waves started to crash on me.
I heard a bell ... a surfing contest was on ... a surfer was making his way out back the quickest way he could...through the rip!
Oh my god he's seen me!
Shit no mellow drama here he gives me a hand up onto his board and takes me in.
Cant remember much from then on.Regained my sense of humour quickly and was making jokes again...Darren and Sophie thought i was showing off by going so far out...
Was shaking for ages.
Went home and slept the sleep of the dead and went to work that night exhausted again.Drained just by the thought of it all...Monday i had the day off all physical activities.
Tuesday sort of recovered no rest for the wicked must mow my lawns today...
Race tonight at 5:45pm 5km XC.First i may go and see Stalky at Bulli for a training session but take it really easy.
Thats all R2B
Ran on Thursday at track 1 mile warmup 3km in 11:28 without sprint finish and 5.4km "cooldown" as i have decided if i run i might as well run at least 10km whenever i can as a time factor thing.Finished these on my own with abot 4 laps of "fartlek" style hard on the straights and jog the bend.
Friday 1hr walk with Jacob...walked to the top of very steep Brokers road and we were invited in to Jane's house for a coffee...hadn't seen her for ages since i changed departments at work...she was great and didn't mind Basil my doggy running about!
Jacob loved it too once he had warmed to her and young Charlotte(4).Left and kept walking until i had to avoid the firebrigade attending a gas leak a block away from home.Got home and in the arvo manage only an hour sleep in prep. for nightshift that evening.After Nightshift i came home had some breaky and went back out to race the Brokers Nose Goat Race as mentioned in this edition of Runners World.Came 6th in 30 mins something for the 5km.Very tough race i was alone in the self seeded 5 min handicap start as the bulk took off at scratch only Fats leaving last off 15mins and 2 others off 10 mins.
Went home had 5hours sleep and back to work.In the morning Sophie and i had planned our long run from Towradgi Beach to Headlands Hotel (approx. 23km)
I had invited Darren a guy i had recently met along (17:30/5km) we ran at a decent pace out 4:40ish most of the way but i really struggled to keep as it escalated on the way home.With about 2km to go my right knee just tightened on me suddenly...i decided this was a wake up call to slow down,Sophie and Darren were already well ahead but turned back to see if i was ok.I explained the situation before starting to run again .... 3,4 steps ugh no good.I told them to go and i would catch up.Walked next km,had a stretch out and felt good enough for a slow trot.Got to about 21.1 km in 103mins (Half marathon PB 104:57)
Sophie and Darren had come back for me...i was so tired i had started to sing silly songs to myself ( a sure sign i was buggered )
Got there and layed on the concrete driveway....it felt so comfortable!
Sophie suggested we all go for a dip in the Ocean...good idea i thought.Told Darren i wasn't a real good swimmer though i know Sophie is.
I jumped right in and it felt good on my tired legs.
Before i knew it Sophie and Darren had decided to go back to shore.They were about 20metres closer than me at this stage.
I headed back too.I was padling but i didn't seem to be going anywhere...they had reached the beach and were chatting,it took me a few minutes in my addled state to realise that i was caught in a rip.I tried not to panic...i tried to swim across it but it was no good.I waved my right arm frantically I think Darren waved back.I was panicking.
I thought i was finished, i was scared.I have been caught in a rip before but this was different.That time i thought that if i went under someone would rescue me.This time i felt 1 million miles away and nobody could save me.There were no life guards no flags nearby...Darren and Sophie were chatting away just 50metres away.
And i was drowning.My legs were so tired from the run my arms weren't taking me anywhere.I really thought i was fucked as the big waves started to crash on me.
I heard a bell ... a surfing contest was on ... a surfer was making his way out back the quickest way he could...through the rip!
Oh my god he's seen me!
Shit no mellow drama here he gives me a hand up onto his board and takes me in.
Cant remember much from then on.Regained my sense of humour quickly and was making jokes again...Darren and Sophie thought i was showing off by going so far out...
Was shaking for ages.
Went home and slept the sleep of the dead and went to work that night exhausted again.Drained just by the thought of it all...Monday i had the day off all physical activities.
Tuesday sort of recovered no rest for the wicked must mow my lawns today...
Race tonight at 5:45pm 5km XC.First i may go and see Stalky at Bulli for a training session but take it really easy.
Thats all R2B
Sunday, November 05, 2006
Had awesome run today 20-22 km in 2:10 from Sandon point to Brokers Nose and back.Same as KJ's run other weekend that i couldn't get to.
Sophie and i decided to run it as an easy pace long run.Run starts at about sea level and rises to 445m ASL at the turnaround at Brokers Nose Trig.
Saw Ryan Gregson, Murray Smith, and ?(Barry Keem?)near the start of the bush part of the run looking strong as always (not surprising as Ryan came 24th Junior in World Mountain running Champs, Barry won the Fitroy Falls Mara and Murray's normal training partner is Kerryn McCann!)
It was an early start for us in the soon to be overcast and drizzly weather.
Sophie was charging up the hills and i tried to keep running but had a few walk breaks and caught up on my speciality the downhills.Run was really nice and was great to cover my third longest ever distance and still feel ok at the end so obviously the training is working.
No problems with low blood sugar this time Ewen as i sucked on a "Carb ShotZ" gel during the run,thanks for the advice!Was really thirsty towards the end of the run as we decided to seek water along the course (didn't find any though) instead of carrying water due to the cold and wet weather.
Some spills were had but recovered from after the mud went dry and i stopped laughing!
Had monday off as planned and Tuesday was to wet after work for my planned hill session so my next run was today.Ran for an hour (57mins) through the drizzle and cold but as Minersrun says..."no run is too long with good company!" Went from Towradgi Beach to Woonona Pool and return. Not sure the exact distance but at least 12.5km and into the wind and spray coming home.I once said this was my favourite part of running in jest but today i enjoyed the extra resistance.
Tommorow i will run twice a tough 4.2km circuit at the uni and a 5km track race in the evening times may be similar with an even effort.
Cheers R2B
Ps lots of lurkers have outed themselves in private conversation and it's nice to know you care :)
Sophie and i decided to run it as an easy pace long run.Run starts at about sea level and rises to 445m ASL at the turnaround at Brokers Nose Trig.
Saw Ryan Gregson, Murray Smith, and ?(Barry Keem?)near the start of the bush part of the run looking strong as always (not surprising as Ryan came 24th Junior in World Mountain running Champs, Barry won the Fitroy Falls Mara and Murray's normal training partner is Kerryn McCann!)
It was an early start for us in the soon to be overcast and drizzly weather.
Sophie was charging up the hills and i tried to keep running but had a few walk breaks and caught up on my speciality the downhills.Run was really nice and was great to cover my third longest ever distance and still feel ok at the end so obviously the training is working.
No problems with low blood sugar this time Ewen as i sucked on a "Carb ShotZ" gel during the run,thanks for the advice!Was really thirsty towards the end of the run as we decided to seek water along the course (didn't find any though) instead of carrying water due to the cold and wet weather.
Some spills were had but recovered from after the mud went dry and i stopped laughing!
Had monday off as planned and Tuesday was to wet after work for my planned hill session so my next run was today.Ran for an hour (57mins) through the drizzle and cold but as Minersrun says..."no run is too long with good company!" Went from Towradgi Beach to Woonona Pool and return. Not sure the exact distance but at least 12.5km and into the wind and spray coming home.I once said this was my favourite part of running in jest but today i enjoyed the extra resistance.
Tommorow i will run twice a tough 4.2km circuit at the uni and a 5km track race in the evening times may be similar with an even effort.
Cheers R2B
Ps lots of lurkers have outed themselves in private conversation and it's nice to know you care :)
Subscribe to:
Posts (Atom)
