BAY RUN FAST BECOMING MY FAVOURITE PLACE TO RUN

Hard a good run this morning before work did 6K in 42 minutes which is very fast for me but more than that broke my 1K PB and my 5K PB. Also more than that really enjoyed the run this morning very nice place to run and very enjoyable. Running around the streets near my house would be lucky to see 3 people on a 10K run but at the Bay I normally pass 50 to 60 people as I run around Iron Cove good motivation knowing that you are not the only person getting up at such an ungodly hour.

1K PB: 4.28
2K PB: 12.04
4K PB: 27:56
5K PB: 34.09
10K PB: 76:37

Last Run: 6.00
Week: 9.16
Month: 31.72
Year: 347.37

Speeding Up

Well Sunday was a good run going through the bush around near my Parents house. Was a good experience have never run in the bush before ended up doing 10K in 96 minutes was the longest I have ever run for but a good 20 minutes slower than my PB for 10K but the trails really do slow you down and there was two major hills in the run so was really happy with the time and the distance covered. Was probably one of my most enjoyable runs have started to leave the Ipod at home and just enjoy the runs.


1K PB: 5.20
2K PB: 12.04
4K PB: 27:56
5K PB: 34.49
10K PB: 76:37

Last Run: 3.16
Week: 3.16
Month: 25.72
Year: 341.37

Wow What a 10K

Went and did the Bay Run last night and it was very enjoyable was nice weather and the run went very uneventful. I decided to leave the Ipod in the car and just enjoyed running around at my nice easy pace. Didn’t push to hard through the whole run as 10K is my long run so normally just cruse through as the focus is on distance not speed. At the end however was a little shocked when I looked at the GPS had knocked almost 5 minutes of my best 10K time was really happy with the result and am looking forward to my Sunday run so I can do it all again.


2K PB: 12.04
4K PB: 27:56
5K PB: 34.49
10K PB: 76:37

Last Run: 10.0
Week: 16.01
Month: 20.03
Year: 335.68

Sunday Run

Had a good run yesterday had 10K on the program but due to time issue’s ended up doing 6K instead. So just aiming for my easy pace of 8 minute per K and ended up doing 6 in 47:59 so was right on the money so was happy with the effort.

2K PB: 12.04
4K PB: 27:56
5K PB: 34.49
10K PB: 1.21.13

Last Run: 6.01
Week: 6.01
Month: 10.03
Year: 325.68

We Will Have to See

Hmm starting to lose hope for the race am not worried about quitting running have kept it up to long to worry about that but am just not improving fast enough less than 8 weeks to the race and Ray is running twice as far and twice as fast as me and I just don’t have any time left to improve.

2K PB: 12.04
4K PB: 27:56
5K PB: 34.49
10K PB: 1.21.13

Last Run: 4.02
Week: 10.04
Month: 4.02
Year: 319.67

Good Run

Man had a really nice run last night was a good strong pace and the whole 4K felt really easy but beyond that the clouds were out and the wind was blowing was a awesome feeling being out there running in weather that 6 months ago would have had me on the lounge eating hot chips with gravy. Still just can’t get over the difference in my attitude from then to now. Linda said as I was walking out the door last night “isn’t it a little cold to go for a run?” my reply was “Probably but I’m going anyway”. Now as I can finally start to feel the last six months starting to come together I can see how certain things are just becoming easier to do it’s all good.

2K PB: 12.04
4K PB: 28:45
5K PB: 34.49
10K PB: 1.21.13

Last Run: 4.01
Week: 6.02
Month: 25.90
Year: 315.65

UPDATE

Stupid 19/11/2006

Well once again I did the stupid thing yesterday was going for a 10K run and was looking to beat my PB (which is also the time I logged the first time and ran the distance I have yet to beat it). Left the house just after 4:30pm in the afternoon by 2K in I new something was really wrong did not feel like I should of and it ways really starting to hurt in my chest. I tried to push through it but by the 4K mark I was gone could barely put one foot in front of the other and was really light headed and confused about were I was I have never felt anything like it. Was trying to find my phone and then realised that since I wanted to travel light I hadn’t packed my mobile also as I wanted to not carry a backpack I didn’t have any water with me. That’s when I realised that I was just really dehydrated. Invaded the first front yard I found with a water tap and managed to get a little water down my throat even still I had to walk the rest of the way home. Got home and felt really stupid as I have already been through this lesion about 3 times and I should really be past it but hey can’t win them all. So drank about 4 litres of water last night and started to feel a little better.


Good Run 24/11/2006

Went for a 5K run this afternoon and it was probably my best run this month not sure what’s happened this month but have really lacked motivation. Can feel myself starting to slip a little but the run today has put me back on track. Was a good strong run I finished well with more left in the tank which is a good feeling as I am normally buggered after a long run.

Speed 27//11/2006

Got up this morning as I missed my long run yesterday and decided to do a quick couple of K’s as I didn’t have time for my 10K run will need to do that tomorrow. Things went well and was happy with my time of 13:58 for 2K it was a little slower than my PB but maintained a better speed throughout the whole 2K when I normally go hard and then slow in my 2K run’s.


2K: 12.04
5K PB: 34.49
10K PB: 1.21.13

Last Run: 2.01
Week: 2.01
Month: 21.89
Year: 311.64

Getting Speed

Finally starting to feel like I am getting some speed into my runs went out of Tuesday night and had a 1K warm up then ran 2K as fast as I could plus a 1K cool down. Felt really strong as I did the 2K but was still buggered at the end so finally starting to push myself hard which is a good thing as only 11.5 weeks to go.

2K: 12.04
5K PB: 34.49
10K PB: 1.21.13

Last Run: 2.0
Week: 7.41
Month: 7.41
Year: 297.16

Your last run is not always your best

Your last run is not always your best

Man did I prove this theory on the weekend went out for my run on Sunday first run of the new program and I was really looking forward to a good long hard run had left a bit down the whole weekend and was looking like improving my 10K PB. Unfortunately it was just not meant to be I headed out at 2:30 and there was a lot of wind and rain around but spirits were high. About 2K in I new something was wrong had done it in over 17 minutes and was way behind my normal time felt really hot and dry even though it was raining only realised after another K or so that I hadn’t drunk anything all day felt like a right idiot after that realised I was really dehydrated and things weren’t looking good as I was starting to get really light headed. Decided to cut it short and pulled up at my parent’s house 5.41 K later in at 44:38 but feeling really stupid and very tired. But all in all a good lesion to listen to your body and if it tells you something is wrong LISTEN. Felt better after I drank about 2 litres of water over about an hour so all in all pretty dumb but not the end of the world. Looking forward to my next run on Tuesday as I am starting my exciting speed work program and it looks exciting.

5K PB: 34.49
10K PB: 1.21.13

Last Run: 5.41
Week: 5.41
Month: 5.41
Year: 295.16

Speed

Well coming down to crunch time 12 weeks till the big race and it’s time to do some serious speed training. Went out last night and did a 1K warm up and then attempted to run 2K in under 12 minutes pulled up at the end and had run 2.12 in 13:08 so all in all not to bad for my first attempt and putting some speed into these legs of mine. Averaged of 6:11 a K my fastest time so far and left good in the 1K cool down was buggered but still felt I had a little left which was a good feeling. Really starting to enjoy the challenge of the training was a little down last week with the whole running alone but things are starting to pick up again so hopefully am in for another good period of strong happy running.


5K PB: 34.49
10K PB: 1.21.13

Last Run: 2.12
Week: 9.82
Month: 40.36
Year: 289.75

Top Run

Ran to my Parents house yesterday was suppose to be a 10K run but as it is only 4K to my parents house tried to run the long way around but I still got there in 6K. Ran around the streets near my parent’s house for a bit but got bored so decided to end it at 8K. Really starting to struggle to find longer run routes if I’m running from point A to B I find it really easy to complete the run but if running in a circle I find it really hard. I find it difficult to retrace my steps I think I might need to get in the car and do a few drives around the area and try and find so good long distance runs. Other than that I felt good and strong in the run and am really starting to notice that it’s getting easier to complete the runs and I’m not as tired as I was so will need to lift the intensity of the runs got to push those thresholds. Ran 7.7K in 59:09 and finished with a 500 meter sprint my longest so far.

5K PB: 34.49
10K PB: 1.21.13

Last Run: 7.70
Week: 7.70
Month: 38.24
Year: 287.63

10K

10K will I have done it and let me tell you it feels amazing well now anyway. Really didn’t feel that good just after the run but have been on happy ever since and really my legs don’t hurt today so must be doing something right. Haven’t blogged for a while have been doing my assignment for my course so have let a few runs slip by without a blog but think I will just have to leave it of as I can’t remember what I missed out on. Having trouble thinking past the fact that I ran 10K last night finished in 81 minutes and 13 seconds, just over 8 minutes a K but still very happy and looking forward to beating that time next Sunday. Only 14 weeks till my race with Ray so I have one of my friends from Church who is a personnel trainer writing me a program for the 12 weeks before the race the focus will be on speed as I have been building a base for the past 5 months but it is now time to get some speed into these legs of mine.

5K PB: 34.49
10K PB: 1.21.13

Last Run: 10.00
Week: 10.00
Month: 27.82
Year: 277.21

Going Well

Wow time for some catch up firstly will finish of last week.

Last Wednesday once again ran to Weight Watches (which by the way has been going great have lost weight for 6 weeks straight) was a nice easy run but after my stupid move on Tuesday was really felling it in the legs. What followed was not good first I missed my Friday speed session as I had to drive my wife to work and then missed out in the evening as well. Then came Sunday was all ready for a run but stuff just got in the way. Was not my best weekend but didn’t end up running again until Tuesday.

Had 4K on my program on Tuesday but as I missed my Sunday run decided to do 7K instead was a awesome run in the end as I was well rested I ended up doing 7K in under 52 minutes over a 3 minute PB from my last time. Really starting to appreciate the need for a warm up it takes me about 2K to really start running well. All in all was very happy fir my run and managed to finish a lot strong then my previous 7K.

Last night I decided to do 4K had 3 on the program but was still feeling guilty about Sunday planned to do a nice easy pace of 8 minutes per K giving me a finish time of 32 minutes. Did not get out the door until 8:50 as I had a dinner on at 6:30 so didn’t have time before was a really nice time to run and luckily I had given my dinner enough time to settle in my stomach before running. Didn’t push myself at all and ending doing 4K in 28:44 was surprised at my time think it means my easy jogging pace is starting to get faster well hopefully anyway.

Last Run: 4.01
Week: 10.81
Month: 10.81
Year: 260.2

Some Times you just have to say STUFF it.

Well that’s what I did last night and still can’t decide if it was a good idea or a bad. First of all it was just not a good day to go running we had our friends that have been living in London for the past two years come over. Which was awesome but ended with me running out the door after 8:30 also for the first time I ate before I did my run which I can tell you is a bad idea. I had an easy 4K on the program but decided to say stuff it and went out hard. After 2K I could feel the food rolling around in my stomach and just decided not push to make myself sick and just walked the last 2K home. In the end though I had done 2.15K in 14 minutes 4 seconds was really happy with that time as the pace was 6:31 per K which for me is Flying so here’s hoping that finally I’m starting to get some speed into my legs.

Last Run: 2.15
Week: 9.16
Month: 44.53
Year: 246.49

7K

Well Missed my Early morning run with my mate on Sunday morning as I had to drive up the coast and back so didn’t get home until about 5:30. So I had to do my long run in the hot dry wind yesterday afternoon. Was also really tired from driving all day so was not feeling that good at all. Left the house at about 6:15 as I fluffed around a lot trying to work out an excuse so I wouldn’t have to run luckily I couldn’t come up with anything. Once again just stuck to what seems to be my idle jogging pace of 8 minutes per K. I managed to maintain this pace through the whole 7K and even managed a small sprint at the end although my legs really were sore from the 6,8K before the last 200 meters. Finished in 5 minutes and 20 seconds just under 8 minutes per K. Was so happy but was a little silly I normally don’t run with any water on me as am usually only going for 20 to 30 minutes so don’t really need it. Yesterday though ran for almost an hour and the hot dry wind didn’t help so was very dehydrated when I got home so did the smart thing and drank about 2 litres of water over about 2 hours to get my fluids back up.

Interval Training

Well had my first speed session this morning did 5 x 1 minute reps with an active recovery of 2 minutes. With a 5 minute warm up and cool down. Was interesting did the first rep only slightly faster than what I would normally run. And tried to increase the speed every rep. Coming into the last rep I was starting to get a little tired but I was pumped by how well I was doing I was really surprised with how fast I can now run. The last rep I just sprinted as hard as I could as managed to keep it up for about 40 seconds before I had to pull back just a little but still managed to run the last 20 seconds. All in all it was my self time and trying to maintain a faster pace so I am happy with how it went. But there is a lot of room for improvement but I’m happy to put in the work.

Last Run: 2.56
Week: 15.42
Month: 35.37
Year: 237.33

Awesome Five K

Wow what a run last night went out at about 7pm as it was very hot yesterday and wanted to give it time to cool down. Ran to my parent’s house again but took a different route. Decided last night that I would start to get more serious about my training up until now I have just been walking out the door and running for as long as I can and then walking the rest of the way home. Have had a rough idea of how long or how far I wanted to go but nothing really concrete about how far in what time always focused on one or the other. So last night I set myself a goal to run to my parent’s house at 8 minute per K pace. Well headed out the door and set my count down timer to 8 minutes and started the run. Once the first K was over I found it really easy to maintain this pace and managed the run in 44 minutes the distance was a little over 5.3K so I ended up averaging 8:10 per K which I was very happy with as this is the first time I have tried to pace myself. So now all that’s left for the week is my interval training on Friday morning I have tried to do this a few times and have always pulled out at the last minute and just gone for a run instead but it’s time to get serious only 127 days to go to the race with my mate and I want to at least be competitive if not win so hopefully I can lift the intensity of my training.

Last Run: 5.36
Week: 12.86
Month: 32.81
Year: 234.77

Not a Fun Run

Well last nights run was interesting planned to run 4K at 8 minute pace just to ease back into running after my race. Headed out and everything was going well til the 2K mark then my Ipod case which wraps around my waste broke. I was very annoyed as I have had it for about 3 years but have only just started to use it when I started running. Was so annoyed I threw it away not my best moment as I normally don’t litter but was so mad. About 500 meters down the road I realised that not only do I keep my Ipod in the case which I now had to carry but I also store my house keys in there as well. So went flying back down the street by this time it was really dark so it took about 10 minutes to find the bag get my keys out and then I still had to run home. Decided to then take the short cut home as I had had enough. Did 3.7 in 27 minutes but that didn’t include me running the 500 meters back don’t know why but I shut the garmin down so had to turn it back on once I found the keys. Anyway was not my most enjoyable run and now have to try and find something else to carry my Ipod around in.

Last Run: 3.7
Week: 7.5
Month: 27.45
Year: 229.41

My First Race

Well it’s over and what a day missed my train to the city and the next one wasn’t for half an hour so got to Milson’s Point Station at 7:20 (Race started at 7:30). So only just had time to run down and under the harbour bridge and then the gun went of. Ran straight past the line and was so focused I ran straight past Megan Gale who was there to start the races. Had ten thousand people in front of me at the start of the race so it took a little about a 1K in get through most of them so didn’t really hit my stride until the 1.5K mark. Also getting there late didn’t have time for a warm up but it’s all a learning experience all in all I am happy with my performance I ran it in 26 minutes which is only 2 minutes behind the time I wanted to do and considering my start I have to be happy with it. Also I ran the whole way so that was encouraging. The only really bad part of the day I feel was that I probably went a little to easy on myself and it was finished before I realised not knowing the course outline that well I failed to pick up the pace at the end to give me a better time but all in all was a great day and nice to be out running rather than sleeping in like I would normally do. Stayed around for a bit and watched the end of the Marathon damn those guys can run unbelievable how fresh they look after 42K. The winner missed the start and didn’t start running until 5 minutes after the gun went of and he still managed to be about 2 minutes in front of 2nd place crazy.

Last Run: 3.8
Week: 3.8
Month: 23.75
Year: 225.71

Last Run Before My Race

Ran to Weight Watches again on Wednesday night took a different route this time around. Wanted to take it a bit easy but that hasn’t been working of late and Wednesday was no exception. Ran 3K in 20 minutes which is pretty close to my hopeful race pace on Sunday but came out of it feeling great so I’m ready for my first race and hopefully everything goes to plan.

Last Run: 2.9
Week: 5.77
Month: 19.95
Year: 211.91