“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