100th Post

Wow 100 posts didn’t think I had it in me but there you go I have done it feels like an achievement in itself.

Did a 42K ride this morning had a little bit of the freak out on Sunday night cause I realised that Tri season is here again and my first Tri is now only 11.5 weeks away so yes will once again need to step up to two training sessions a day but hopefully everything will work itself out. Went up the M2 with Pebbles this morning was a nice ride but our lights went out at about 5:50 and we still had about 20 minutes of darkness so was a little scary there for a bit but we survived. All in all it was 42K in 1:46:54 so quite a bit faster than what I was 6 months ago and since I haven’t been on a bike for a while I was quite happy with that effort.


1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
7K PB: 48:20
10K PB: 70:39

Last Run: 8
Week: 8
Month: 55
Year to Date: 296
Life to Date: 681

Hot air for a cool breeze?

Did my long run yesterday in the streets around my house because of the Bay run being on didn’t want to face the crowds that would have been at the bay. On the plus side I did do the planned 60 minutes on some pretty serious hills so that is going to help come C2S time. Which I realised this morning is now less than two weeks away so really not as prepared as I would like to be but still I know I’ll be in for at least a twenty minute PB if I just run the whole way at my slowest pace so far. So it’s going to be a good day either way.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
7K PB: 48:20
10K PB: 70:39

Last Run: 8
Week: 8
Month: 55
Year to Date: 296
Life to Date: 681

Cold comfort for change?

Sundays run was the first really hard run I have had in a while but mostly I think I can put it down to my shoes. Its time for a new pair and I have been a little cheap of late and have been trying to hold out till after the C2S but I can no longer wait that long so its of to the shops for me on the weekend. Other than the sore feet on Sunday it was a nice run I managed 12K before I had to pull out but I decided to run in the afternoon so it was a very nice time of the day but it was a little crowded at the bay but I managed to survive still have trouble maintaining an even pace my splits are all over the place but hopefully that will just come with time.

Ran to work this morning was a nice and easy 5K decided to take it easy cause I’m going to attempt to run home from work tomorrow so wasn’t trying to break any PB’s but ended up doing it anyway 5K in 36:10 which is my slowest 5K ever not sure if I should be proud of that but I am hopefully I’m finally learning that every time I run doesn’t need to be fastest than the last. I can just slow down and take it easy when I need too.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
7K PB: 48:20
10K PB: 70:39

Last Run: 5
Week: 12
Month: 41
Year to Date: 282
Life to Date: 667

And did you exchange a walk on part in the war for a lead role in a cage?

Have been a little of this week after my long run on Sunday always happens when I fail to do a recovery jog on the Monday always throws me out. Funny how not running actually makes me worse of than running. So headed out last night for a nice and quick run down to Weight watches normally takes me around 20 minutes or so but last night went a little to hard (think I was trying to punish myself for missing the recovery jog on Monday so ended up walking the last 1K so only ended up doing 2.15K in 15 minutes (I did the 150 meters that I missed on Sunday to even out my numbers).

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
7K PB: 48:20
10K PB: 70:39

Last Run: 2.15
Week: 19
Month: 19
Year to Date: 260
Life to Date: 645

How I wish, how I wish you were here.

Wow will ran longer and further than I ever have before and damn am I tired.

Headed out to the bay yesterday morning and arrived at just on 5:20, I had realised half way there that I had left my breakfast at home back decided to forget about it and just focus on the run. Was planning on making my first attempt at a 2 hour run and was meeting a friend who would join me for the second lap and hopefully carry me across the last 15 minutes. Headed out at a nice easy pace for me 7:30min/k and was going strong and even averaging 7:10min/k I added in the canal in the first loop as my friend only wanted to do 7K unfortunately at the 5K marker near all that loose gravel I did not see a small rock on the path and ended up flat on my face with gravel imbedded in my hands and a perfect key shaped bruise on my right hip (had my card key in my pocket). Luckily no one was around so just got up dusted myself off and keep running made it back to the start and meet up with CR Pebbles and we headed of for the second lap. Now Pebbles is a little faster than me so I got a little scared when I saw our first K time was 6:30 but decided to just stick as close as I could and see what happens. So I managed to hold on and we averaged under 7min/k for the rest of the run and ended up doing my fastest loop of the bay ever so was pretty happy about that. All in all ended up doing 16.85K in 2:00:04 (unfortunately I didn’t look at the distance until it was to late otherwise I would of finished of the last 150 meters to hit the 17K marker. Splits follow

7:21
7:21
7:17
6:54
7:00
7:33
7:22
7:02
8:12(Effects of the fall I think)
6:30(Joined my friend here)
6:35
6:49
6:50
7:00
7:02
7:24
5:43(last 850m)


1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
7K PB: 48:20
10K PB: 70:39

Last Run: 16.85
Week: 16.85
Month: 16.85
Year to Date: 257.85
Life to Date: 642.85

We're just two lost souls swimming in a fish bowl, year after year,

Well am once again guilty of being a bad blogger but hopefully I can pick things up again. Have no idea what I have missed but there isn’t really that much to catch up on since I have been a bad runner of late as well hopefully things will improve once the weather gets a little warmer.

Had my long run on Sunday had 2 hours on the program but ended up only doing 1 hour as I ran out of time. Went to the bay and ended up doing 8K in 60 minutes was a great morning with only a little bit of rain but was actually warmer at 5am than it was at 8:30 the same day. I was the first car at the bay so was a little excited when I realised I must of the been the first person out of bed for the run but that quickly went away.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
10K PB: 70:39

Last Run: 8
Week: 8
Month: 66
Year to Date: 233
Life to Date: 618

Running over the same old ground.

Well I covered my 600th Kilometre last night in 6:34 and it felt great to be out there in the dark running along the streets near my house. Was really surprised with how well I was running coming of a 14K long run on Sunday (my longest in about 3 months). Ended up doing 7K in 49:53 which is really close to my PB Felt really strong in the legs last night which is strange for me normally feel all over the shop. I have hills on Thursday and hopefully I’ll be able to get out in the morning and have a good run but will probably end up going in the afternoon as it’s just a little to cold at the moment to run in the mornings.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
10K PB: 70:39

Last Run: 7
Week: 24
Month: 48
Year to Date: 215
Life to Date: 600

What have we found? The same old fears.

Well I had a great run on Sunday managed 1:45 minutes on Sunday afternoon and at just over 14K was very happy with myself have been slowing trying to increase my Sunday long run and this Sunday coming is my first attempt a running straight for 2 hours so hopefully everything will go well. It turned out well in the end on Sunday because I had skipped my 7K run the day before as I just couldn’t face the rain and I had decided to do both my 7K and the 5K that was planned for the Sunday together but ended up going for longer anyway. Really enjoyed being out there with the Sunday out had been a little while since I had seen it so enjoyed it while I could. Hopefully the rest of the week goes well and so to for the weekend. Only 3 weeks left to the next 5K challenge and am really looking forward to go faster than ever before. Also ended up doing a 3K recovery run on Monday morning just around my parents house but was a little funny even though I lived there for 24 years I got a little lost around the streets as it’s been a while since I have walked those streets but managed to get home without to much trouble.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
10K PB: 70:39

Last Run: 3
Week: 14
Month: 41
Year to Date: 208
Life to Date: 593

Wish you were here.

Well June is becoming my favourite month of the year, have already covered more ground in 5 days than I did in the whole month of May but I think I just need to let that go and put it behind me okay moving on.

Tuesday: failed to get up in time for a run so had to head out last night for a nice and easy 5K. Was very enjoyable being out there after dark gives me a great feeling that I can’t explain only problem is everyone seems to be cooking at that time so am always starving by the time I get home.

Wednesday: Managed to drag myself out of bed this morning with just a little help from a friend. Was a fantastic run this morning was some cold and dark when I left but it was a surreal experience because for the first 30 minutes or so I didn’t see another person at all. I normally see someone either going to work or maybe some times another runner but for some reason the world was empty. Also I miscounted the splits from buddy so I ended up running up and down my street for ages trying to get him to click over to 7K but after the second lap I looked down and I had already covered 7.5K. I realised later that I had countered the 4K twice so I was only 1K behind not to bad.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
10K PB: 70:39

Last Run: 7.5
Week: 17
Month: 24
Year to Date: 191
Life to Date: 576

Back in the Action

Well June has gotten of to a better start as I have run the last 3 days so after tomorrows run I actually would off already covered more ground than I did in the whole month of May. So things are hopefully looking up also I ran 2K in 11:39 on Saturday which is the first time I have ever gone under 12 minutes for 2K so very happy with that. For Sundays run I decided to run through the bush near my parents house which was a really nice run and a bit of a challenge as it’s got some rough bush down there so I ended up doing 10min/K for a bit there as I had to walk some of the downhills as it was just to dangerous to run it.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
10K PB: 70:39

Last Run: 4.5
Week: 4.5
Month: 11.5
Year to Date: 178.5
Life to Date: 563.5

June

Okay I am hoping to restart my training in full again this month only managed 4 runs in the month of May, so just going to put that out of my mind and focus on the future.

Ran to work this morning from Concord (wife’s work) was a nice easy 4K although I couldn’t find my camelpak last night so just ran with a normal backpack and not a good option was just too heavy but managed to survive. Going for a ride tomorrow for the first time in who knows how long can’t even remember and then I have my long run on Sunday so hopefully I’m back on track in running and in blogging.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
10K PB: 70:39

Last Run: 4
Week: 3
Month: 4
Year to Date: 171
Life to Date: 556

Breathing

Have been having a little trouble with my breathing of late so decided last night that it would be the focus of my run so I stuck Buddy in my pocket for the whole run. I have a tendency to look at the pace, time and distance every minute or so instead of just running. So I just set the goal of 7K in 56 minutes which should be very easy for me and just headed out the door. For the whole run I just focused on keeping my pace steady and my breathing nice and even I sometimes hold my breath if I’m trying to pick my pace up which is not a good idea. Felt really good in the legs last night and added to that the focus on the breathing which really helped a lot was a very enjoyable run. Pulled up at the end and I had done 7K in 50 minutes which is not a bad time for me. Going to have a crack at my 1K PB tonight so hopefully I can shave a few seconds of my old PB.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
10K PB: 70:39

Last Run: 7
Week: 7
Month: 7
Year to Date: 153
Life to Date: 538

5K PB

Well I was one of the few that turned up to the 5K challenge on Saturday morning the rain must of kept the rest away but it was still a great morning for a run. The light rain was a little blessing because I don’t do well in the heat plus was feeling strong from Thursday nights run so everything was set for a good run. I was the first to head up but didn’t mind being the Hair. Ended up with a PB which was a little surprising as I really struggled over the line and only really managed to shuffle the last 200 meters or so but luckily I had done enough for a 29:15 which was a good feeling. Then jogged the short way home for a change of scenery so ended up doing 9K all up which wasn’t too bad.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:15
10K PB: 70:39

Last Run: 4
Week: 0
Month: 33
Year to Date: 146
Life to Date: 531

On my way to a PB

Wednesday
Did my 5K run from Tuesday in the afternoon as I was scared of the rain on Tuesday and elected not to venture out in it. Felt good to be out on Wednesday afternoon finished the 5K in a nice and tidy 34 minutes.

Thursday
I had 7K on the program and I wanted to take it easy as I have the 5K race on Saturday so I decided to run 8 min/k but I forgot when I got home that I had any training so sat down for dinner and then to watch TV finally remembered about 7pm that I was suppose to go for a run. So upstairs to get changed then out the door finally about 7:30 did 7K in 50 minutes so a little quicker than I wanted to but couldn’t really run it any slower felt really good out there the best I have in a long time. So hopefully it’s a good sign looking for a good time tomorrow hopefully I can pull something special out of the hat.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:55
10K PB: 70:39

Last Run: 7
Week: 18
Month: 24
Year to Date: 137
Life to Date: 522

All over the place

Well this have been a little crazy of late and I have no idea where the time has gone. So not going to be posting a update cause I have no idea what I have missed. I lost Buddy Junior for about a week so there was a few rides and run’s that have not been logged but I am back on track this week.

23 weeks to go to my Half Marathon so the training resumed on Sunday morning very glad to report I was out the door in the morning and feeling good in the legs. Have decided to run my easy runs at the 7/min pace as opposed to my normal 8/min pace as I think it will help with my overall finishing time. So did 6K on Sunday and averaged just under the 7/min pace without any problems so all is looking good. Unfortunately I failed to get out of bed this morning so I have 5K on the program this afternoon.

Also going to be doing the CR 5K challenge this Saturday morning hoping to pull a PB out of somewhere, would really like to go under 28 minutes but who knows.

1K PB: 4.28
4K PB: 23:47
5K PB: 29:55
10K PB: 70:39

Last Run: 6
Week: 6
Month: 12
Year to Date: 125
Life to Date: 510

Life is Good.

Well not much running is going on but things are going good anyway. Had a very promising job interview this morning so hopefully things will work out there. Other than that the only training that has been happening is long rides 40K last Wednesday and then 40K this Tuesday morning. Both went well with no incidents or flat tyres which was a pleasant change also going again tomorrow morning so hopefully the luck continues. Also have my first run in ages this weekend as I slowly get into it ready to start my 23 week program leading up to the half marathon. Also have been looking into signing up for CanToo more on that later on in the week if I decide to do it.

PB

Yesterday morning I decided that my 10K PB has stood for too long so decided to have a crack at it. Got up a 6:30 in the morning thanks to no more day light savings it felt like 7:30 and the sun was well up into the sky. Set buddy to run 10K in 80 minutes (my PB is 76) so I new I had to flog by a lot but I wanted to take the first 4K easy and didn’t want to get behind. So took of and by the 4K mark I was fully awake and feeling strong in the legs so started to pick up the pace had a few little problems along the way just have a look at the splits and I think you can tell where the hills were (I wasn’t running around the Bay). Pushed really hard at the end cause I had a chance of getting under 70 Minutes but was just to buggered and just scrapped in the other side with a 70:39. So was very happy with that as it’s almost 6 minutes (5:58 to be exact) of my previous PB so yes very happy.

It’s getting down to the business end of things here to as its 20 weeks till C2s and 26 weeks till my Half Marathon so it’s time to step up and start lifting the weekly mileage.

Splits
7:30
7:29
7:29
7:29
6:11
7:46
6:36
7:26
6:44
5:56

1K PB: 4.28
4K PB: 23:47
5K PB: 29:55
10K PB: 70:39

Last Run: 10
Week: 10
Month: 28
Year to Date: 113
Life to Date: 498

All Good

Pebbles and I braved the dark this morning and headed out at 4:30 down the M2 from Lane Cove Road up to Sunny Holt Road and Back. Things were going great and I was maintaining a better pace today until we got to Sunny Holt Road then I had a flat tire. Luckily I had my spare Tube with me this time and managed to swap it out in less than 5 minutes. Unfortunately I failed to check the tire before putting the spare in 100 meters down the road and I had another flat and I had run out of spare tubes. Luckily Pebbles had a patch it on her so we managed to patch up the tube get it back in the tire and of we went. We had wasted a bit of time so we tried to pick up the pace a bit here ( well pebbles picked up the pace and I tried to keep up) but not meant to be and then low and behold Pebbles got a flat tire. So she waved me by as I tried to get ahead of her as she was going to change the tube and then catch up to me. Only got 5 minutes down the road and she had caught up. So the 50K which took 2 hours and 10 minutes to ride actually took 2 hours and 47 minutes to ride. Luckily we left early.


1K PB: 4.28
4K PB: 23:47
5K PB: 29:55
10K PB: 76:37

Last Run: 4
Week: 4
Month: 18
Year to Date: 103
Life to Date: 488

TRI

Wow what an experience this by far is the hardest thing I have ever done so far with my new sporting life. Was very hard on me mentally yesterday with the rain but I just couldn’t stop smiling the whole way around.

Pre Race
My day started at 3:30 in the morning as I we had to leave the house by 4 to make it up to Newcastle. I jumped out of bed as I just couldn’t wait for the day to start had my Yogurt and Nutri-Grain for breakfast and then we were of. The excitement laster all the way to the edge of Newcastle until I realised that the rain I thought would go away in fact was not going to go anywhere. Started to worry here as I had no idea how my equipment would handle the rain as I had tested my clothes in the wet but only in 30oC heat so they dried pretty quick so wasn’t sure what would happen if they were constantly wet. Decided to put that behind me and just see what happens. So I picked up my registration pack and then dropped my bike if in the transition area. Then walked down to the beach to check out the swim leg and the route we had to take back to the transition as it was about 250 meters. Then I had my race briefing and then we were all headed down to the beach. Let me tell you I was a little scared by this stage once I got down to the beach and had the Swimming Cap on I realised that there was no escape I was really going to do this the nerves were amazing I was really scared but then I just focused on everything I had done in the last 9 weeks everything I had achieved and got myself into my racing mindset.

The Tri

Well how many things can go wrong on the day lets count. Firstly I had my Swimming cap on and my goggle’s on my head waiting to go into the water then with 10 seconds to go the guy called out goggle’s on I was alive at this stage with so many emotions everything was running through my head. This time last year I couldn’t even run 100 meters and here I was ready to go for a whole Tri what was I thinking. Then the lights went out. As I put my goggle’s on they were fogged up to the max so I could see anything I lifted them of my face and was trying to clean them as I didn’t want to pull them all the way off as they took to long to get on in the right position. I could hear the starter counting down so I was in a real hurry to get them cleared then bang off we go and as I raced into the water ready to attack the Tri I made my first mistake unfortunately I got a little excited and dived a little to early and came up with a mouthful of sand luckily nothing was hurt except my pride so I ran a little deeper into the water and we where off. Now we had to swim out and back twice and I had a little trouble on the direction I was going so I probably swam 600 to 700 meters instead of 500 but still I got out of the water in 14:30 which was 30 seconds in front of my goal so things where going well. Just jogged easily back to T1 so I could catch my breath as I had sallowed a little too much sea water. Changed my shirt and put my shoes on but because of the rain everything was wet so I was unable to dry myself properly and my stupid race number wasn’t staying on my shirt they really did give us the worst safety pins I have seen so far in any race. So it just kind of had it half sticking on as I took of on the bike.

Now the plan was to go easy for the first lap to get into it and then pick up for the last two. Unfortunately due to the wet conditions and the fact my back breaks weren’t working properly I decided in the interest of safety to take it easy for the whole bike leg and then really push the run. Half way around the bike leg I noticed my Watch wasn’t working so no longer had any idea of how I was going. The bike leg was a lot harder than I thought it would be as it was described as a flat course when in fact there wasn’t really a flat edge on the course. Also my mountain bike might have the heart of a Felt but she doesn’t ride like one so I felt slow and unsure over the whole ride leg. Looking for a new bike today as I’ll never ride that bike again just not built for the road. So pulled back into T2 a little sore and feeling like there wasn’t much left in the tank as the final hills really took it out of me. T2 was a lot faster for me as all I had to do was jump of the bike and go.

Took of for the run and 2 minutes into it I new it was going to be a bad run my shorts were drenched and they were starting to chafe but dug deep and tried to push on but by the 2K mark things weren’t going well so had to pull up and just coast in didn’t see the point in ripping my legs apart to cut a few minutes of the run. I was in no danger of winning so pulled up and put it down as I learning experience.

Crossing the finish line was an amazing experience it just felt so good to finish I was on top of the moon it didn’t matter what the time was or what place I came I had finished I had been challenged and I came out on top. Really was something to remember was just awesome.


Official Results
Swim: 16:25
Bike: 47:12
Run: 25:14
Total: 88:51

Not sure how I feel about those cause I know I came out of the water in 14:30 I remember looking at my watch I would admit to a small error but not 2 minutes. The bike leg also seems a bit slow but then again it was bad conditions. The run I fully believe because I really was buggered by that stage and with the chafing I really wasn’t up to running a fast time.

All in all it was a fantastic experience and I look forward to next year so I can smash it in under an hour hopefully but for now the focus is C2S then the Half Marathon in September those are the goals for this year so thanks to all for there encouragement I really wouldn’t of got over the line if it wasn’t for everyone’s advise and support.

Catch up

Well the weekend so a lot slower than the last couple as my training is starting to slow down. Did my old boxing training on Sunday for something different and was amazed at how easy it was 20 minutes skipping use to kill me but got through it well easier than I use to then 20 minutes of shadow boxing. Was a great feeling at the end and almost felt like my old fit self. Road to and from work on Monday which took longer than I thought it should but did have a lot of gear on the back of the bike plus there are a lot of hills between Revesby and Burwood. Then came this morning, my last run before the Tri and I decided that my 5K PB has stood for long enough so headed out to the bay and just decided to go for it and see how I went. There was also a little bit of theory behind this. See in races I also hold back to much and I don’t push myself had enough so I needed to remind myself of how far I can actually push myself. So set up Buddy Jnr to run 5k in 33:35 (my current PB) and set of. I felt great out there today really strong in the legs and the breathing was working so I new that a PB was possible. I decided to run the first 3K without looking to see how Buddy was going which I normally do every 5 seconds. At the 3K post I looked down expecting to see Buddy way out in front as I hadn’t felt I had gone fast enough as I was still feeling fresh was very surprised to see I was in fact 358 meters in front. So put the petal to the metal and took of for the last 2K. Powered through and crossed the line at 29:55 it’s only 5 seconds but still averaged under 6min/K was very happy with the result now BRING ON THE TRI.

5:43
5:51
6:06
6:06
6:08

1K PB: 4.28
4K PB: 23:47
5K PB: 29:55
10K PB: 76:37

Last Run: 5
Week: 5
Month: 12
Year to Date: 97
Life to Date: 482

Every Time I see this it makes me laugh

“Sing us a song, you’re the piano man”

Well things have been going okay since Sunday. I decided against better judgement to go for a run on Monday afternoon just to see how the leg felt. After 2K I had to pull up as although it didn’t hurt it just didn’t feel right. So just walked home and decided to leave it for the day.

Tuesday I road to work its 30K there and back so not to bad a ride and quite enjoyable (except for the bus that failed to indicate and cut across 3 lanes of traffic to try and run me over). Felt slow on the bike with the bags on the back but still covered the 15K both ways in less than 50 minutes. The leg felt good on the bike and I could ride with no problems so going to try another slow run this afternoon and see how it goes. Got swim training tomorrow morning which should prove no problems so hopefully I’ll be back on track by the weekend for my last long ride.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
10K PB: 76:37

Last Run: 2
Week: 2
Month: 7
Year to Date: 92
Life to Date: 477

“Sing us a song tonight”

Well had an interesting weekend but not much training happened which was a bit of a shame. Did 5K on Saturday with Jill which flew by in 33:37 YES 2 seconds of my PB but hey was still a good run and nice to be out there with some company. Forgot Last Friday morning had a really good swim and managed 500 meters in 12:25 which is a great time for me and actually felt good in the water for the first time so was really pumped for the Tri then came Sunday. Had some friends over and I was sratching around in the garage and I cut my leg on the lawn mower not to deep but it is across my shin and my leg has some pretty serious bruising so hopefully everything will come good by the 18th.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 5
Week: 0
Month: 5
Year to Date: 90
Life to Date: 475

“Well, were all in the mood for a melody”

Went for my long ride yesterday morning and what a great ride free of any problems was really lovely riding along the M5 in the early hours of the morning.

Left the house at 4:30am and head of down the M5 with the intent of turning around at Brooks Rd at Ingleburn all up it the ride should be a bit over 40K. Was a nice morning and the rain held of which made it a magical morning. On these long rides I leave the Ipod at home deciding it’s probably best for safety reasons which gives one a good long time to contemplate certain aspects of your life. Had a good long think about certain things yesterday morning which is always good one of the things I really love about running is that you really get some good time to yourself to just work things out. Anyway reached Brooks Rd and made the turn for home got maybe 300m from where I got my flat and I found my bag that I had lost the week before it was trashed but managed to save my $10.00 everything else was trashed but still happy days. The rest of the ride flew by as I hit a big down hill section so I just pumped my legs and travelled along at 1:30min/k pace for about 10K before I hit the toll gates.

Finished doing exactly 40K in 1:40:27 so looking to better that on Sunday morning.

“And you’ve got us feelin alright”

Well had an interesting weekend was all about running for a change. Went running with my new running buddy Jill on Saturday and Sunday and fun was had by all. Saturday was our normal weekly run which was just around my house we did 4.75K in 32 minutes (Jill has a faster pace per K than me so I have been using our runs as my speed sessions). Then on Sunday My Wife, Jill and I went out to lunch and then afterwards it was decided and we would go to the bay and try another run. Ended doing 4.25K in 27 minutes so was a little faster but by this stage her right calf was a little sore so we walked the rest of the way around and then had a good long stretch before the drive home.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 4.25
Week: 4.25
Month: 46.66
Year to Date: 85
Life to Date: 470

A Calamity of Errors

Well as the heading says this morning was unbelievable can still not believe it have never had so many things go wrong.

I got up at 4:15 to go for my 60K bike ride and really all I wanted to do was go straight back to bed (a feeling I really should have listened to). Anyway was out the door by 4:30 and on my way. The plan was to ride up the M5 to Ingleburn and back from the street directory it looked about 30K one way so hoping that was the case. Well it wasn’t but the next exit was til Campbelltown so turned around anyway and headed for home at the 21K mark. Well 22.57K into the ride I rode over a huge nail and bang went my tire. Pulled over to the side of the road and reached under my seat for my Spare Tube and tools and the bag that was there in the morning when I left the house was no longer there. Was very upset by this stage was roughly 20K from home no spare tube no tool kit No Money (it was in the bag under the seat as well. Luckily the bag was jam packed so I had my phone on a pouch on my arm so called my father (it was about 5:50 by this stage as I had walked a bit down the highway looking for an emergency phone before I realised I had mine on my arm). Told Dad basically where I was but would call him back to confirm once I got of the M5 Thank God it was only another K to the next exit. When I got of the M5 tried to call my Dad only to find my phone was busted and just showed a pure white screen so luckily there was a Caltex Service Station just down the road got there but was no pay phone asked the Girl behind the counter if there was one near by but she let me use her phone to call Dad to tell him exactly where I was (Thanx Christine if you ever read this really did say my day). Then Dad finally arrived and we got the bike in the car and was heading for home through peak hour traffic on the M5 but her at least it was moving (crawling) got home and as we where taking the bike out of the car I realised that my water bottles had leaked all over mums car so don’t think she is going to be to happy.

Anyone else just would have had a flat fixed in 5 minutes and on there way but oh not me of cause not.

All in All it’s just Brick Training in the Wall.

Had my Brick training last night and still struggle a little bit when doing this so glad I am that I was advised that I would need heaps of training before the race. Was busting to get out on the bike this week as I had a new pair of riding glasses to test out (surprising how much of a boost you get when you have new gear to test). Was a little scary cause when I got back the glasses where covered in all sorts of sh1t which probably use to get straight into my eyes so glad I got them. Ended up doing 15K in 47:31 not my fastest time but it was very windy last night so going to use that as an excuse. Then straight into my 2K run (still al I can manage after a 15K ride) managed to crawl around the 2K loop around my house in 15:25 which is my long run pace so not to slow but still slower than I would like on race day but then again all I am looking for is to finish just need to keep reminding myself. Well I have swimming tonight and then my long ride tomorrow morning (60K) so going to sleep well tomorrow night.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 2
Week: 2
Month: 37.16
Year to Date: 75.5
Life to Date: 460.5

Blogging On

Friday

Had my speed session today and it was my first in a long time and my heart really wasn’t in it so didn’t go very well but it was a start and looking forward to the one next week even more really need to focus on getting a little speed.
Saturday

Went for a run with one of my wife’s dancing friends (we will call her Jill) as she is trying to tone up a little. Jill is not the fittest person I have ever meet but damn she can run FAST. Which is good in a way for me, I decided to just run for 2 minutes then walk for 2 minutes so as to not wear Jill out. All was going well and I was managing to keep up in the two minutes we were running unfortunately due to the speed session the day before my legs were a little dead but I managed to finish nice and strong in the end. By the tenth rep Jill was a little tired but still very fast.

Sunday

Was up really early for my Long ride this morning but after the last two days my legs had really had enough and my riding buddy had gone for a really long ride the day before so we decided to just do two trips around the Bay (including the extra doggy bit plus the big hill so Two loops worked out to be 20K which we finished in 59:59 just inside the 3min/k pace.

All in all it was a big week last week but it’s going to be bigger this week before I start to wind down for the upcoming Tri. Still only worried about the swim leg hope I can get enough training in before the 18th March I know I can swim the distance just hope it wont take 2 hours to get there.

Bad Blogger

I have been a Bad Blogger this week so will have to update

Tuesday

Went for a swim in the morning and managed 500 meters in 14:30 which is a bit slow but here’s hoping I can get a little faster before the Tri. In the afternoon I went for a bike ride as my legs where still a little funny from Sundays run so decided to go for an easy 10K.

Wednesday and Thursday

Will have to report that training just went out the window as had some others things to deal with was a little annoying but am determined to finish strong for the week.

Friday

Went for what I thought would be about a 40K bike ride this morning but it ended up only being 22K (hard to judge the distances in the street directory). So am back to the drawing board for a good long ride around my house. I need a nice long loop because I find it really difficult to ride past my house and keep going.

Tonight I will hopefully be going for a 5K run (speed work) if I can motivate myself to get out the door. Shouldn’t be too hard as my legs are back to normal now (after last Sunday). I want to crack the 5min/Km barrier again tonight as it has been a while since I did it last and am hoping I didn’t in fact dream it last time.

“And as we wind on down the road”

Well had one of the best training runs so far on Sunday I went to the Bay yesterday afternoon and was planning on running for as long a possible as I have been neglecting my running a little of late and I wanted to attempt two laps of the Bay for quite some time so yesterday was the day I was going to achieve this. 14K is 4K longer than I have ever run and also haven’t run more than 5-6K in a long time. So headed out nice and easy was aiming for a time of 1:52 which works out to be 8min/km which is my normal long run pace. After about the first 1 I was 150 meters in front of Buddy Jnr (virtual training on my Garmin) and was travelling to fast so pulled back a little bit and ran the next couple at the correct 8 minute pace but then it started to pick it up again so the 7th and 8th K were a lot faster than they where suppose to but was feeling on top of the world it was at this stage that I felt I could go forever and was contemplating going for one more lap but by the end of the 13th K that stupid thought had left my mind. Finished up doing 14K in 1:46:54 which was 5 minutes under my target time so was ecstatic with the result and still managed to sprint the last 50 meters or so but I was well and truly done by the end. Still amazingly enough the last K was my fastest will never understand that.

Splits

7:08
7:51
7:53
8:09
8:00
8:04
6:58
6:55
7:50
7:23
7:43
7:55
8:07
6:52
1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 14
Week: 14
Month: 28.16
Year to Date: 66.5
Life to Date: 451.5

“Our shadows taller than our souls”

Wow well what I never would of thought possible 7 months ago happened this morning not only did I rise at 4:30 this morning (with only 4.5 hours sleep) but then drove to Ryde and then went for a 50K bike ride. Was really awesome meet up with Pebbles from Cr and we went up the M2 for 25K then turned around and came back whole trip took 2:07:50 which is pretty damn fast (well for me anyway). Was really nice going along the M2 at 5 in the morning good view along the bike lane and wasn’t to busy on the M2 when we turned around a Sunny Holt Road to head back to Ryde it got a little busier but still not to bad and we had a dedicated Bike lane so wasn’t to worried. Pebbles got a flat about half way back so that slowed us down a little, so only managed to make work at 7:45 just enough time for a shower and then run upstairs. So all in all it was a good ride but when I got back realised that I’ll have to do it all again next week and that’s a little scary.

“There walks a lady we all know”

Well the ankle is finally feeling good again went for a 3K easy run last night as I didn’t have time for a ride and ended up doing it in 20:37 which is a good time for me. Going to attempt a new 5K PB again next week hopefully everything will go smoothly this time. Really believe that I can get under 30 minutes for the 5K will just have to see how I go.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 3
Week: 8
Month: 9.66
Year to Date: 48
Life to Date: 433

“Who shines white light and wants to show”

Well first run after the fall last night and it didn’t go to plan, wanted to do a nice easy 5K and after about 1K I could feel my ankle starting to strain a little. It didn’t hurt but it just didn’t feel right so moved onto the grass but still only managed another 0.5K so just decided it was best to stop completely and give it a couple more days before I try again.

Went for a swim this morning and did 400m in 9:17 exactly the same as last time but was a real eye opener as it was really hard and don’t think I could of made the whole 500m swim leg of the Tri which is only 40 days away so will really need to focus on swimming for the next couple of weeks as I am confident in the other events.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 1.5
Week: 1.5
Month: 3.16
Year to Date: 41.50
Life to Date: 426.5

“How everything still turns to gold”

Well Fridays run didn’t go according to plain firstly my wife who was suppose to join me for a run once again decided that sleep was more important and refused to get out of bed (mind you this is at 5:30 in the afternoon). So decided to run over to my parent’s house and as I wanted to attempt a new PB for 5K I had been pumping myself up all day telling myself over and over that I CAN do this. So set Buddy Junior to run 5K in 30 minutes and took of after my warm up. 1.66K into the run everything went wrong I was going really well I was going strong was 52 meters in front of Buddy and then came the pot hole. Down I went and man did it hurt at the time I thought I had done ligiment damage to my right ankle but upon later investigation in turned out to just be a slight sprain so decided to stay of it for a couple of days and not exercise. Easier said than done because by 5pm on Saturday I was busting to get out for a run but my Wife talked me out of it saying it’s better to be careful. So have been very bored the last couple of days but am pumped for with afternoon as I am going for a easy 5K jog just to test the leg out and see how it goes hopefully all is well and then it’s back into the training.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35 (STILL)
7K PB: 48:54
10K PB: 76:37

Last Run: 1.66
Week: 1.66
Month: 1.66
Year to Date: 40.00
Life to Date: 425

"And if you listen very hard"

Decided to go for a bike ride last night rather than a run as it's a little easier on the legs and mine haven't been feeling that great over the last couple of days. Road to my parents house only to find they weren't at home so missed out on my rest stop and had to turn around and go home. ended up doing 13K in 42.10 average of 3:14min/Km which is pretty good considering the hills I had to climb. All in all it's been a funny week where I exercised everyday but have failed everyday to do what was actually on my program so will really need to get into it next week as there is only 44 days to go.

"The tune will come to you at last"

Please see below the latest edition to my familiy I would like everyone to say a big hello to "Buddy Junior". We went for a first run together last night and I can say that it really is love at first run. What an absolute pleasure it was to be out there with a new running partner. Really enjoyed last nights run and am looking forward to this weekend more than ever.

"When all are one and one is all"

“To be a rock and not to roll”

Well lots to catch up on. Have been having a little trouble with my new outlook on life but things are getting better.

Tuesday I had a swim and a run on the program but failed to rise early enough in the morning so missed my swim and just ended up doing the 5K run but really my heart wasn’t in it and only managed to scrap together 4.35 in 36.56 my slowest pace EVER.

Wednesday was just suppose to be a 6K run but felt bad about missing my swim so decided to do my brick training and I ended up doing a 9K ride and 2K run felt good on the bike and am really starting to notice that it’s slowly getting easier.

Thursday I missed my swim again this morning as well which was very annoying because as I was pulling into the pools car park I realised I had left my work shoes at home so had to abandon the swim as I only had time to drive all the way home shower and then drive all the way back to work not happy.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 2.00
Week: 8.35
Month: 38.34
Year to Date: 38.34
Life to Date: 423.11

"Do or do not, the is no try" -Yoda.

I have decided to adopt the above as my new outlook on life for to long I have been telling myself “I CAN’T” in many aspects of my life so it’s time for a change. I really noticed it on Australia day as I crossed the line. My mate was really pushing me to pick up the pace for the last 300 to 400 meters of the race but I keep saying that I couldn’t or I can’t but that’s not true. I crossed the line in fine form and 5 minutes after you couldn’t even tell I’d run a race. I held back to much I know I’m still new to racing so I still need a lot more experience. So it’s now time to focus on not only getting that experience but also putting it into practice. Just like the first time I ran 20 minutes no stop I had built myself up all day continually telling myself that I can do this, result I did. So from now on I need to have a better attitude to how I attack my training and my races I need to focus I what I have accomplished so far and also what I wont to achieve in the future. I never thought I would be able to lose my excess weight but so far have lost 12 kilos and only have 17 more to go and even that is falling faster than it was 3 months ago. 7 Months ago I could even run to the end of the street but now I can comfortably complete a 10K run and well under my first time. Anyway hopefully with this new more positive outlook I will start to believe not only what I have done but also what I am yet to achieve.

3.2K Race and a Bit Extra

Well the Race is over and thank God I made the finish line that last hill just seemed to go forever.

Friday

Did the 3.2K fun run (love the name) at Menai and it was a really good day and I learnt a lot. Was a very tough course and glad for the experience. Thanks to Razor who paced me on the day was good to be out running with you again even though you were walking. Anyway things learnt on the day.

1) I can run faster than I think I can.
2) Need to love hills even more
3) Need to do longer warm up and cool downs for and event
4) Family is the best cheer squad
5) Need to work on my mental preparation a LOT more


So ended up crossing the line in 19:24 which I am looking forward to beating next year hope to see everyone else there as well.

Also on Friday afternoon my wife who has been talking about joining me for runs for the last 4 or 5 months finally decided to take the plunge. So we headed out the door at about 7:30 and went for a walk down to the local park to go for a jog. Unfortunately my wife was using brand new shoes (not known to me at the time) and had developed a blister before we even reached the park. So we just walked home and well the blister was about the size of a 50 cent piece so will be a while before we try that again.

Sunday

First Brick training session and glad that I have started it as I will need a lot more training in this area. Did 10K on the bike and then straight into the run but for the first 1K my legs felt like lead and I could barely move them struggled through but still only managed 2K in 15:38. So will need a few more session’s to get my legs use to running after riding so far.

Also I have let my running slip a little bit as I have been doing a lot of other training for the Tri so we need to refocus on running in the coming weeks as I want to finish strong in the Tri in March.
1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 2.01
Week: 2.01
Month: 31.99
Year to Date: 31.99
Life to Date: 416.76

Fish out of water even when I’m in the water

Went for another swim on Tuesday morning and did 400m in 9:17 which was a little slower than last week but I kind of felt a little better in the pool but still am a little worried as I need a good 10 to 15 seconds between each lap to rest. Hopefully things will get easier. Other than that have a race on Friday 3.2K so looking forward to that aiming to finish in under 16 minutes so hopefully that’s achievable.

Bike Ride to Hell

Went for a ride Very Early Sunday morning to try and avoid the heat so got to the bay at about 6 and headed out with a mate of mine. I had 21K on the program hoping to average 3 minute per K but my mate has no sense of direction and kept going up the canal part of the 7K loop so we ended up doing 28.5K in 1:24:10 which worked out to be 2:59 per K which was right on the money. Was very happy with the effort cause even after the long ride I wasn’t that tired and I know I could of gone a lot harder as I didn’t really push myself so hopefully will be able to do the 15K on race day as close to 37.5 minutes as possible 2.5 minute K’s.

Leave the Music at Home

With last nights run decided to leave the Ipod at home and just run without looking at Buddy (Garmin) every second. Result I really enjoyed last nights run and just let my legs set the pace they where comfortable with. In the end I have discovered my basic pace is 8 minutes per K and without looking at Buddy that’s what I did 4: in 30:19 (Had a good solid burst of speed over the last 500 meters) so all in all it was a good run and without the music quite enjoyable. When I first started running I couldn’t get out the door without the Ipod but now it’s easily done which hopefully means I becoming a better runner well anyway can dream can’t I.

Swim this morning and felt good in the pool for the first time as in didn’t feel like I was drowning the whole time. Covered 400 meters in 8:54 struggled a bit at the end but was determined to finish in under the 9 minute make. So all good in the hood and looking forward to my 21K bike ride on Sunday which hopefully can be done in under 63 minutes

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 4.00
Week: 8.00
Month: 26.79
Year to Date: 26.79
Life to Date: 411.56

Run

It felt good to be out on the road for a run last night as I have been doing a lot of cross training lately so it had been 4 days since my last run. This is the longest I have gone without a run for over 4 months so the feet were a little itchy so headed out for an easy 4K run. Have been having a little bit of trouble with my run’s of late as my slow easy pace is 7.5kph but have been struggling running at this pace as I now seem to want to run at 8.5kph which is awesome but I seem to hit the wall at about 2.5K to 3K. Not sure if I should just push through and keep up the faster pace and just slowly increase the distance I’m running or if I should pull back and increase distance at the slower pace.

Also went for a swim on Tuesday morning and improved my time over the 300 meters finished in 7:07 so hopefully that’s a good sign. Was suppose to go for a swim this morning but decided to swap workouts so a run this afternoon and then swimming tomorrow morning.


1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 4.00
Week: 4.00
Month: 22.79
Year to Date: 22.79
Life to Date: 407.56

Bike

Well in the spirit of this upcoming event I went out on the bike yesterday afternoon. Did 14.5K in 46:25 overall am happy with that effort as I didn’t go all out and it was a little easier than I remembered also lots of room for improvement so hopefully things will be better come race day. On a real plus note at the end of the ride still felt like I had something left so probably could of gone on for the 4K run but still need to take it slow as it’s only the start of my training still ten weeks to go which is more time than you think it is. After Sunday’s effort really looking forward to March am no longer concerned that I can’t finish the Tri now more concerned with finishing with a good time under my belt.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 2.4
Week: 0.00
Month: 18.79
Year to Date: 18.79
Life to Date: 403.56

Triathlon Training

Well I couldn't put it of any longer so I jumped in the pool this morning and went for a swim. Didn't even realise that the pool just around the corner from my work is a salt water pool so it's perfect for training. Swam 300 Meters in 7:47 and was stuffed afterwards which I knew would happen but had to start somewhere. At that pace I would swim 500M in about 12:30 so would like to get that down to about 10:00 at least as it will take a little longer in the ocean than the pool but still it's offical my training has started.

Triathlon

Well I’m in it now have just decided to compete in a triathlon on the 18th March 2007 so From this Sunday I will have exactly 10 weeks to train before the event. I have assured that this is going to be enough as it is only a baby well compared to an Iron man event but still seems like a long bloody way to me. 500M Swim 15K Bike ride and a 4K run aiming to finish under 90 minutes but would be happy just to get across the finish line really because 8 months ago I wouldn’t off even dreamed of attempting to complete even one of the above events let alone all three together.

So after all the talk of the Tri yesterday last nights run was a bit of a disaster as I went out way to hard and completely blew my chance at a good run. Still pulled up for the 4K in 26:31 which is the second fastest I have ever run 4K so not to bard all in all but I now I can do a lot better and a lot faster.

So Swim tonight and then hills tomorrow morning am only going for 300M in the pool tonight as I have not swam for a very long time and not sure if I could make the distance have never been a fast swimmer but am or was a very strong swimmer.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 4.01
Week: 9.02
Month: 16.39
Year to Date: 16.39
Life to Date: 401.16

Not the Start I Would have Liked

So far this year my running has not really been that great I finished last year with a great PB and was really looking forward to getting into some serious training but have been unable to motivate myself enough to really push myself have barely been able to get out and train. Hard 23K on my program last week only managed 7K for the week very sad. On a bright note managed to get out of bed this morning at a good hour and went for my Sunday run this morning had 7K on the program but only managed 7K so will need to add those 2K too my Wednesday morning run which as it is my speed session that could be a problem but I refuse to cut any more of my runs short I really need to stick to my program otherwise how will I ever finish the half in September.


1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 5.01
Week: 5.01
Month: 12.38
Year to Date: 12.38
Life to Date: 397.15

PB for the New Year

Well my first run of the new year and it was a good feeling to get out there haven’t run since Sunday which for me is a long time between runs. Had a fast 5K on the program which basically means 7 minute pace not the normal 8 for my long runs but as I crossed the 4K mark decided to just pelt the last K and see where I ended up. Managed to finish the 5 in 33:35 which is almost a 2 minute PB so have been feeling good all day.

1K PB: 4.28
4K PB: 25:28
5K PB: 33:35
7K PB: 48:54
10K PB: 76:37

Last Run: 5.01
Week: 5.01
Month: 5.01
Year to Date: 5.01
Life to Date: 389.78

Reflection on 06

Well since everyone else is doing it I think I better post some goals for 2007. But first achievements for 2006 since starting running in May;

Lost 10 Kilo’s (15 to go but still feeling great)

Race Debut 3.8K Bridge run in September (25:55) was aiming for 24 minutes but as my first race made practically every mistake I could

Walked the C2S in 124:50 and came 30074th

Ran a K in under 5 minutes (4:28 to be exact)

Ran 7K in under 49 Minutes (Managed this on the 31 12 2006 but hey still part of 06)

Ran 10K non stop (PB 76:37 – first 10k was 81:13)

Looking back at some of those it’s really starting to sink in how much I have improved over the 7 months I have been running. My first day out I went with my mate and we run for 1 minute and walked to 3 for a total of 20 minutes. The last 1 minute run and had to crawl most of the way as I could barely moved my feet. But now I can comfortably run 10K without to much trouble. Also I ran 384.77K last year that’s scary but what’s even worse is that I’m planning on more than doubling that figure in 07.


Hopes and Dreams for 07

Sub 60 10K (Really think I will crack this soon if I had of keep my 7K PB pace I would I finish in 70 minutes so only need to knock 1 minute of per K so hopefully should crack this one before March.

Sub 70 C2S not sure if this is possible but hey why not aim for the sky.

First Half Marathon Really want to get under 2 hours but at current speed it would take 2 hours and 48 minutes so lots of work needs to be done.

Take up swimming everyone keeps telling me this is great cross training and also very good for weight loss so hopefully will be able to get into this.
Stay healthy and injury free as have really enjoyed the last 7 months and really starting to develop the runner’s itchy feet. Just can’t seem to sit still. It’s now 3rd of January and I have yet to run this year and it’s driving me crazy.

Last Post of the Year

Wow has been a while since I have posted anything so will just close out 2006 with my final stats for the year. Managed to get a few new PB’S just before the end of the year so am really excited about 2007 and looking forward to the C2S in August and my first Half in September.


1K PB: 4.28
4K PB: 25:28
5K PB: 34.09
7K PB: 48:54
10K PB: 76:37

Last Run in 2006: 7.01
Last Week in 2006: 7.01
Last Month of 2006: 69.12
Year to Date: 384.77

Damn looking at the calendar on my desk and there is only 31 weeks til the C2S and 37 Weeks til the Sydney Half better get running.