Another month over.....
29 January 2006
After a late night and given I did my long run on Saturday, I had a nice sleep in on Sunday. I headed up the gym and decided to have a recovery run on the treadmill. I felt great, so I kept increasing the speed, ended up running at my 10k pace, still felt good, so I increased the speed some more for the last couple of k's.
Ended up running 9kms. I am not too sure of the average pace, as a kept fiddling with the speed, and honestly I forget the actual time recorded. I then jumped on the elliptical training for a hill session for 30 minutes.
Strengh work:
3 x glute (20 reps)
3 x chest press (15 reps)
3 x leg press (20 reps)
3 x back row (15 reps)
3 x rotary calf (20 reps)
Abs with medicine ball.
20 minutes of streching.
I felt really strong and had a great session today.
30 January 2006
Monday: rest day. I did absolutely nothing, just trying to keep the body fresh.
31 January 2006
Meet Blue Dog at work, we had planned on doing some 400s, but he had a long run yesterday and I slept badly so whilst running the warm up we decided to give the 400s a miss. We ran in Sydney Park which has some great hills, so we decided to run the hills hard. I focused on staying on Blue Dog's shoulder (except during the hills), which pushes me a little harder. Finished the run with a solid sprint. Total distance 8.6kms.
Total Monthly Distance: 307.6 (it all counts) or do I round up ;-).
Tuesday, January 31, 2006
Sunday, January 29, 2006
27 January 2006.
Absolutely nothing. That's right, after a pretty hectic couple of days at work and with my long run planned on Saturday I decided to have a complete rest day.
28 January 2006
Bec and I headed to Grays Point Public School and enjoyed a great run through the National Park. We ran a total distance of approx. 28 kilometres. It was a great run; very pretty and nice to run without having to negotiate traffic or look at maps. It had been a while since we have done a long run that can run the whole way, we have been doing a lot of training on courses with plenty of hills and practicing walking up hills and the transition from running - walking - running.
I cannot wait to show Blue Dog the run. I must say I felt really good after this run, I actually didn't feel like I had a long run, as I didn't have the usual ache. You've got to love trail running.
Absolutely nothing. That's right, after a pretty hectic couple of days at work and with my long run planned on Saturday I decided to have a complete rest day.
28 January 2006
Bec and I headed to Grays Point Public School and enjoyed a great run through the National Park. We ran a total distance of approx. 28 kilometres. It was a great run; very pretty and nice to run without having to negotiate traffic or look at maps. It had been a while since we have done a long run that can run the whole way, we have been doing a lot of training on courses with plenty of hills and practicing walking up hills and the transition from running - walking - running.
I cannot wait to show Blue Dog the run. I must say I felt really good after this run, I actually didn't feel like I had a long run, as I didn't have the usual ache. You've got to love trail running.
Friday, January 27, 2006
25 January 2006
Headed over to "The Bay" to run with the MTG for 17kms. It was really nice out there tonight, not too humid and a nice breeze. The goal pace was 5.30/km. I was feeling really good, and was advised to slow down by "Relief Coach", Blue Dog. I need to do more speed work, as this pace felt great.
26 January 2006
Australia Day.
I decided not to run in the Medibank Private, as I feel an 8km race for $30 dollars is a little steep, when only $1 goes to charity. But I did go and cheer people on and get a few photos.
Headed to the gym in the afternoon allowing Blue Dog to perform his usual recovery routine. I jumped on the treadmill for a total of 7.5km which included two 1km reps at 4.42/km pace. I had planned on doing three but I was buggered.
I then did some strength work;
3 x glute (20 reps)
3 x chest press (20 reps)
3 x abductor (20 reps)
3 x adductor (20 reps)
3 x lat pull down (15 reps)
100 x crunches
15 minutes streching.
Headed over to "The Bay" to run with the MTG for 17kms. It was really nice out there tonight, not too humid and a nice breeze. The goal pace was 5.30/km. I was feeling really good, and was advised to slow down by "Relief Coach", Blue Dog. I need to do more speed work, as this pace felt great.
26 January 2006
Australia Day.
I decided not to run in the Medibank Private, as I feel an 8km race for $30 dollars is a little steep, when only $1 goes to charity. But I did go and cheer people on and get a few photos.
Headed to the gym in the afternoon allowing Blue Dog to perform his usual recovery routine. I jumped on the treadmill for a total of 7.5km which included two 1km reps at 4.42/km pace. I had planned on doing three but I was buggered.
I then did some strength work;
3 x glute (20 reps)
3 x chest press (20 reps)
3 x abductor (20 reps)
3 x adductor (20 reps)
3 x lat pull down (15 reps)
100 x crunches
15 minutes streching.
Wednesday, January 25, 2006
23 January 2006
My last day of holidays (bummer). I love Monday's, my recovery day. Headed to the gym today and finished a really solid weight session.
3 x glute machine (20 reps each leg)
3 x abductor (20 reps)
3 x adductor (20 reps)
3 x leg press (15 reps)
3 x rotator cuff (20 reps)
3 x chest press (15 reps)
3 x back press (15 reps)
100 x crunches
20 minutes streching
1500m swimming
I felt really strong swimming today and I feel my style has improved. I don't bother with time or count strokes per lap. I just enjoy the motion of swimming and not having to worry about pace, etc.
24 January 2006
Speed session. This is probably my first speed session since November. I have been concentrating more on my endurance than speed over the past few weeks.
I was not hopping for any PBs, but to just get out there and finish the speed session. I must say the wind was ridiculously strong. I was planning on a Mona's Session, but decided on 8 x 400s to avoid the wind (as much as I could).
3.8km Warm up.
400s: 1.49; 1.54; 1.48; 1,46; 1.51; 1.53; 1.45, 2.03(???)
Cool Down: 2.33
Total Kms (including recovery) 12.5km
My last day of holidays (bummer). I love Monday's, my recovery day. Headed to the gym today and finished a really solid weight session.
3 x glute machine (20 reps each leg)
3 x abductor (20 reps)
3 x adductor (20 reps)
3 x leg press (15 reps)
3 x rotator cuff (20 reps)
3 x chest press (15 reps)
3 x back press (15 reps)
100 x crunches
20 minutes streching
1500m swimming
I felt really strong swimming today and I feel my style has improved. I don't bother with time or count strokes per lap. I just enjoy the motion of swimming and not having to worry about pace, etc.
24 January 2006
Speed session. This is probably my first speed session since November. I have been concentrating more on my endurance than speed over the past few weeks.
I was not hopping for any PBs, but to just get out there and finish the speed session. I must say the wind was ridiculously strong. I was planning on a Mona's Session, but decided on 8 x 400s to avoid the wind (as much as I could).
3.8km Warm up.
400s: 1.49; 1.54; 1.48; 1,46; 1.51; 1.53; 1.45, 2.03(???)
Cool Down: 2.33
Total Kms (including recovery) 12.5km
Sunday, January 22, 2006
Catch up.......
19 January 2006
The legs are still a little tender. Headed to the gym and completed 40 minutes elliptical trainer, 30 minutes on the treadmill. I used one of the hill training programs and power walked for a total of 3km.
Followed with some strength and conditioning; abductors, adductors, chest press, back rows, triceps, biceps, and abs. Followed with lots of streching.
20 January 2006
Time to test legs. Another visit to the gym. 5km @ 5.27/km pace. 40 minutes elliptical trainer. Followed by some abs and streching. The quads are still very tender, but improving.
21 January 2006
A visit to Quarry Road. I got of bed and was surprised how good my legs felt, not perfect but getting there. I decided one lap would do nicely. Arrived and headed of with my favourite running partner, Bec. I had difficulty stablising my breathing, but I felt pretty good. We actually ran the track far better than our last visit.
A total of 12.6km
22 January 2006
Headed off to the STaR. I had planned on running 25km with the MTG, but decided after about 5km, I would take the shorter option of 15kms with a few others. Turned out to be 16.2km. Still felt a little fatigued during the run.
Weekly Total: 78km
Monthly Total: 224.5km
Yearly Total: 224.5km
19 January 2006
The legs are still a little tender. Headed to the gym and completed 40 minutes elliptical trainer, 30 minutes on the treadmill. I used one of the hill training programs and power walked for a total of 3km.
Followed with some strength and conditioning; abductors, adductors, chest press, back rows, triceps, biceps, and abs. Followed with lots of streching.
20 January 2006
Time to test legs. Another visit to the gym. 5km @ 5.27/km pace. 40 minutes elliptical trainer. Followed by some abs and streching. The quads are still very tender, but improving.
21 January 2006
A visit to Quarry Road. I got of bed and was surprised how good my legs felt, not perfect but getting there. I decided one lap would do nicely. Arrived and headed of with my favourite running partner, Bec. I had difficulty stablising my breathing, but I felt pretty good. We actually ran the track far better than our last visit.
A total of 12.6km
22 January 2006
Headed off to the STaR. I had planned on running 25km with the MTG, but decided after about 5km, I would take the shorter option of 15kms with a few others. Turned out to be 16.2km. Still felt a little fatigued during the run.
Weekly Total: 78km
Monthly Total: 224.5km
Yearly Total: 224.5km
Wednesday, January 18, 2006
My debut on the 6 Foot Track
17 January 2006
Arrived at Katoomba and it was very wet and miserable. Blue Dog suggested on the way up the mountains we may not be running due to rain, however I protested, insisting it could rain on race day.
After a quick discussion and a review of the raid radar, we headed off, three of us in total. We started our run approx. 1200 metres for the start. Running down Nelly's Glen I found a "river" and ended up chest deep in the water, that was the start of many river crossings. We had to form "human chains" on a couple of occasions to get across a couple of rivers, the strength of the current was unbelievable.
We finished in under 8 hours, which included waiting to cross the footbridge, a couple of breaks, negotiating rivers, and assisting three backpackers cross the river. I am confident on the day of the race I will make the finish within the cut off time. With some more training, increasing both my strength and endurance, less a couple of kilos (camel back), it now seems in reach.
Thanks guys.
18 January 2006
I don't feel too bad today, the quads are a little tender. My shoulder is giving me the most grief. I got swept over by the current at one of the river crossings. I think I have strained a couple of muscles in my shoulder when I grabbed Blue Dog's hand.
Today was a rest day. I headed to the gym for my usual swim and steam recovery. However, the shoulder did not agree with the idea of swimming.
17 January 2006
Arrived at Katoomba and it was very wet and miserable. Blue Dog suggested on the way up the mountains we may not be running due to rain, however I protested, insisting it could rain on race day.
After a quick discussion and a review of the raid radar, we headed off, three of us in total. We started our run approx. 1200 metres for the start. Running down Nelly's Glen I found a "river" and ended up chest deep in the water, that was the start of many river crossings. We had to form "human chains" on a couple of occasions to get across a couple of rivers, the strength of the current was unbelievable.
We finished in under 8 hours, which included waiting to cross the footbridge, a couple of breaks, negotiating rivers, and assisting three backpackers cross the river. I am confident on the day of the race I will make the finish within the cut off time. With some more training, increasing both my strength and endurance, less a couple of kilos (camel back), it now seems in reach.
Thanks guys.
18 January 2006
I don't feel too bad today, the quads are a little tender. My shoulder is giving me the most grief. I got swept over by the current at one of the river crossings. I think I have strained a couple of muscles in my shoulder when I grabbed Blue Dog's hand.
Today was a rest day. I headed to the gym for my usual swim and steam recovery. However, the shoulder did not agree with the idea of swimming.
Monday, January 16, 2006
A mini taper.....
15 January 2006
Due to Blue Dog's work commitments and our training plans for this week, we decided to head over for the 7.00am STaR group. We ran a total of 13km, which included two hill reps and a nasty hill towards the end.
Finished the morning relaxing in the spa with friends followed by a nice lunch.
16 January 2006
Rest Day. Head to the gym for my usual Monday steam and swim. A total of 25 minutes in the steam room. 44 laps of the pool swimming and 12 laps pool running. Now I have to rest for my big day tomorrow.
Week Total: 63.5
Month Total: 146.5
Yearly Total: 146.5
15 January 2006
Due to Blue Dog's work commitments and our training plans for this week, we decided to head over for the 7.00am STaR group. We ran a total of 13km, which included two hill reps and a nasty hill towards the end.
Finished the morning relaxing in the spa with friends followed by a nice lunch.
16 January 2006
Rest Day. Head to the gym for my usual Monday steam and swim. A total of 25 minutes in the steam room. 44 laps of the pool swimming and 12 laps pool running. Now I have to rest for my big day tomorrow.
Week Total: 63.5
Month Total: 146.5
Yearly Total: 146.5
Saturday, January 14, 2006
Out in the Fresh Air.......
12 January 2006
Today was a rest day, so I opted for a quick 5km late night walk. It was nice to get outside in the fresh air.
13 January 2006
AM
Head out along Botany Bay for a 12km run with an average pace of 5.30/km. It was very humid, but alot cooler. The last 4km I had to battle it out with a strong head wind. Finished with 15 minutes of streching.
PM
Blue Dog and I headed up to the gym for a session in the steam room combined with some swimming. In total I did about 25 minutes in the steam room and 30 laps (25 metre pool). I am really starting to enjoy swimming, it nice to just relax and enjoy go up and down the pool, not worrying about time/pace.
14 January 2006
The alarm went off an 4 am this morning, as we had planned on meeting the Six Foot Training Group at Blackheath at 6.30 am. Blue Dog said he needed a couple more hours sleep, so turned the snooze button off. After a nice coffee and a quick study of the UBD, we headed of the Grays Point and ran through the National Park. In total 14.5 km with Camel Backs. I would summarise the run as a combination of Quarry Road and The Black Stump. On the return to Grays Point, we followed our way back up the "Honeymoon Track", there were sooooo many stairs.
12 January 2006
Today was a rest day, so I opted for a quick 5km late night walk. It was nice to get outside in the fresh air.
13 January 2006
AM
Head out along Botany Bay for a 12km run with an average pace of 5.30/km. It was very humid, but alot cooler. The last 4km I had to battle it out with a strong head wind. Finished with 15 minutes of streching.
PM
Blue Dog and I headed up to the gym for a session in the steam room combined with some swimming. In total I did about 25 minutes in the steam room and 30 laps (25 metre pool). I am really starting to enjoy swimming, it nice to just relax and enjoy go up and down the pool, not worrying about time/pace.
14 January 2006
The alarm went off an 4 am this morning, as we had planned on meeting the Six Foot Training Group at Blackheath at 6.30 am. Blue Dog said he needed a couple more hours sleep, so turned the snooze button off. After a nice coffee and a quick study of the UBD, we headed of the Grays Point and ran through the National Park. In total 14.5 km with Camel Backs. I would summarise the run as a combination of Quarry Road and The Black Stump. On the return to Grays Point, we followed our way back up the "Honeymoon Track", there were sooooo many stairs.
Thursday, January 12, 2006
Time to Catch up.......
9 January 2006
Today I did absolutely nothing. After yesterday's run I knew I needed a day off, so layed around and read a book. Got to love being on holidays.
10 January 2006
Another hot day, so I decided I would again run on the treadmill. I ran 9km at 5.20/km pace. Followed by 30 minutes on the Elliptical Trainer, on the usual hill program, then some weights. At the moment I am concentrating on increasing the strength in my legs. As usual finished with 15 minutes of stretching.
I should note, my plan to beat the head did not work. The air-conditioning was not working, I was drowned in sweat after about 20 minutes.
11 January 2006
MTG = Super Set
Finally ran outdoors. I really enjoy the Super Set which included;
10km loop
2 x 400m (1.48, 1.46)
2 x hill reps (1.50, 1.57)
2 x 1km reps.(4.34,4.26,
Total Distance = 15km.
There was a really nice breeze which made running very pleasant. We had quite a few drink breaks, and I forgot to restart my Garmin at one stage ;-(.
9 January 2006
Today I did absolutely nothing. After yesterday's run I knew I needed a day off, so layed around and read a book. Got to love being on holidays.
10 January 2006
Another hot day, so I decided I would again run on the treadmill. I ran 9km at 5.20/km pace. Followed by 30 minutes on the Elliptical Trainer, on the usual hill program, then some weights. At the moment I am concentrating on increasing the strength in my legs. As usual finished with 15 minutes of stretching.
I should note, my plan to beat the head did not work. The air-conditioning was not working, I was drowned in sweat after about 20 minutes.
11 January 2006
MTG = Super Set
Finally ran outdoors. I really enjoy the Super Set which included;
10km loop
2 x 400m (1.48, 1.46)
2 x hill reps (1.50, 1.57)
2 x 1km reps.(4.34,4.26,
Total Distance = 15km.
There was a really nice breeze which made running very pleasant. We had quite a few drink breaks, and I forgot to restart my Garmin at one stage ;-(.
Sunday, January 08, 2006
Rest.... well that's what I had planned.
7 January 2006
As Sunday is LSD, I went for a 6km walk with my mother which was really enjoyable. However, this was followed with 6 hours of shopping. I don't enjoy shopping at the best of time, but I was absolutely buggered.
8 January 2006
I arrived at the Ten Bridges STAR with the intentions of running 30km. Within 5km I knew this was a bad idea. However, I managed 23.5 with Bec who had ran 20km the day before. I was really fatigued and lacked total energy. I had restless night sleep which did not help. But we got through it. Another run I can tick off.
Weekly Total: 83km
7 January 2006
As Sunday is LSD, I went for a 6km walk with my mother which was really enjoyable. However, this was followed with 6 hours of shopping. I don't enjoy shopping at the best of time, but I was absolutely buggered.
8 January 2006
I arrived at the Ten Bridges STAR with the intentions of running 30km. Within 5km I knew this was a bad idea. However, I managed 23.5 with Bec who had ran 20km the day before. I was really fatigued and lacked total energy. I had restless night sleep which did not help. But we got through it. Another run I can tick off.
Weekly Total: 83km
Friday, January 06, 2006
5 January 2006
*12km @ 5.25km/hr pace (treadmill)
*30 minutes elliptical trainer
* weights and streching
My legs fell a lot better today, I also have more energy. Have made an effort to include more strength training in my preparation for 6 Foot. Stronger quads and glutes will be very useful on the day.
6 January 2006
*7 km @ 5.21km/hr (treadmill ....AGAIN)
* 30 minutes elliptical trainer
* 20 minutes streching
I have definitely used the treadmill more than usual, but I have been enjoying my sessions at the gym this week.
*12km @ 5.25km/hr pace (treadmill)
*30 minutes elliptical trainer
* weights and streching
My legs fell a lot better today, I also have more energy. Have made an effort to include more strength training in my preparation for 6 Foot. Stronger quads and glutes will be very useful on the day.
6 January 2006
*7 km @ 5.21km/hr (treadmill ....AGAIN)
* 30 minutes elliptical trainer
* 20 minutes streching
I have definitely used the treadmill more than usual, but I have been enjoying my sessions at the gym this week.
Wednesday, January 04, 2006
3 January 2006
Felt very fatigued due to yesterday's run. Actually felt like I had a hangover all day.
Swam = 750 metres
Steam Room = 30 mins
4 January 2005
Legs still felt a bit tender. Still felt a little fatigued, so I decided against my usual mid-week long run. May treat this week as a "recovery week".
8km @ 5.20/km (treadmill)
30 mins Elipticol Trainer
15 mins Streching
Felt very fatigued due to yesterday's run. Actually felt like I had a hangover all day.
Swam = 750 metres
Steam Room = 30 mins
4 January 2005
Legs still felt a bit tender. Still felt a little fatigued, so I decided against my usual mid-week long run. May treat this week as a "recovery week".
8km @ 5.20/km (treadmill)
30 mins Elipticol Trainer
15 mins Streching
Tuesday, January 03, 2006
The Decision has been Made.
Well I have finally decided to attempt to keep a blog in preparation for 6 Foot. The purpose of the the blog is to provide me with a record of my training leading up to 6 Foot.
1 January 2006
I took the opportunity to have a well deserved rest day after a great week of training which included some strength training which will come in handy on the Big Day. Beyond the Black Stump was scheduled for today, but due to the Total Fire Bans the run had been rescheduled for 2 January 2006.
Given that it was 44 degrees, I was very pleased to just hang around the pool in an attempt to keep cool.
2 January 2006
Beyond the Black Stump
I arrived just in time for the start. I ran the my usual running partner Bec (Pscyhoma). We decided to walk the hills to get our bodies use to the transition between walking and running, which will come in handy for 6 Foot.
We got lost heading down to the ferry. Thankfully, we had both done this part of the run on a Striders STAR so we had a good idea of what direction we should have been taking.
Returning back to the ferry we had a dog follow us for about 2km. Thankfully it did not bite us or attempt to get on the ferry.
The climb back up to the finish was unbelievable, it took us appox 18 minutes for 1km. We joked that we need to run a STAR soon and learn to run again ;-). We got lost again in this section. We probably lost at least 15 minutes in taking the wrong path.
It was the toughest 33km run I have completed, and the longest 5hr 24 mins. It has given me the confidence that I have the endurance to run 5 to 6 hours.
I came home and well deserved nap.
Well I have finally decided to attempt to keep a blog in preparation for 6 Foot. The purpose of the the blog is to provide me with a record of my training leading up to 6 Foot.
1 January 2006
I took the opportunity to have a well deserved rest day after a great week of training which included some strength training which will come in handy on the Big Day. Beyond the Black Stump was scheduled for today, but due to the Total Fire Bans the run had been rescheduled for 2 January 2006.
Given that it was 44 degrees, I was very pleased to just hang around the pool in an attempt to keep cool.
2 January 2006
Beyond the Black Stump
I arrived just in time for the start. I ran the my usual running partner Bec (Pscyhoma). We decided to walk the hills to get our bodies use to the transition between walking and running, which will come in handy for 6 Foot.
We got lost heading down to the ferry. Thankfully, we had both done this part of the run on a Striders STAR so we had a good idea of what direction we should have been taking.
Returning back to the ferry we had a dog follow us for about 2km. Thankfully it did not bite us or attempt to get on the ferry.
The climb back up to the finish was unbelievable, it took us appox 18 minutes for 1km. We joked that we need to run a STAR soon and learn to run again ;-). We got lost again in this section. We probably lost at least 15 minutes in taking the wrong path.
It was the toughest 33km run I have completed, and the longest 5hr 24 mins. It has given me the confidence that I have the endurance to run 5 to 6 hours.
I came home and well deserved nap.
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