A hot week with most afternnon runs in 30 degrees, and morning runs not much cooler. After Monday's long run on 6 Foot, some good back up sessions given tiredness. Main set on Thursday was 5 X 6 mins hard, with 4 mins easy run up hilly fire trail.
The Shogun joined me this week for this set sporting his 1960s style running shoes (at least I assume they are running shoes of a brand I have never seen).
Easy run saturday AM with the Scam and Dr Phil followed by a 3.5 hour quality morning sleep training session, then nothing until Sunday arvos long run.
Sunday's run was Glen-Wood-Spring (again) clocking, in a humid 30 degrees, 35min 07sec to the Oaks, 1hr 52m 28sec to Woodford and 38 mins back to Springwood:
Total 2hrs 31mins (new PB). Happy, given the effort (of 60-65%) plus the heat. total running 183ks, ride 30ks, swim 2.5ks and to 71.3kgs on friday!
Monday, February 2, 2009
Tuesday, January 27, 2009
6 foot track training run- Aust Day 09'
After a weekend in Canberra watching a triathlon, Australia Day was celebrated in a typically Australian way with a training run over the 6 foot track race course.
I was joined by two rather amazing female athletes, Angela B and Narelle.
Upon reaching the cox's in a comfortable 1hr 29m, and being surprised by the pace, I then enquired as to some past race results of my training companions to ascertain if they would keep this pace up. It was then I realised I was running with the current World Bronze Medallist in long distacne mountain running, and her training partner!!
The Cox's to Pluvio KOM in 1hr 2min (with 2 short stops) then the long run to the road and down the always painful descent to finish. All up 4hrs 19mins on the legs, with only approx. 20-25 mins in rest/ food stops.
I was joined by two rather amazing female athletes, Angela B and Narelle.
Upon reaching the cox's in a comfortable 1hr 29m, and being surprised by the pace, I then enquired as to some past race results of my training companions to ascertain if they would keep this pace up. It was then I realised I was running with the current World Bronze Medallist in long distacne mountain running, and her training partner!!
The Cox's to Pluvio KOM in 1hr 2min (with 2 short stops) then the long run to the road and down the always painful descent to finish. All up 4hrs 19mins on the legs, with only approx. 20-25 mins in rest/ food stops.
Monday, January 19, 2009
Week 2 of (real) training
A good consistent week training, culminating in the Glen-Wood-Spring again on sunday. 3rd week in a row and this long run is gradually getting less fatiguing in terms of recovery. Shogun accompanied me on the run setting a good starting pace to the oaks and was looking good until a few 'mechanical' problems plagued him. 114ks running, 10k swimming, 70ks bike and 15 mins water running this week and leaned down to 74kgs...8 weeks to 6 foot track
Monday, January 12, 2009
big run on sunday morning was wood to glen to springwood run, 37ks in 2hrs 40 mins. may increase length next week (2hrs 1 min to gate, 39mins down to springwood). However total running ks were only 86ks with 9k swim and 80ks on the bike so a good week of training albeit a lot of cross training.
Goal this week is 110ks running and to lean up.
Goal this week is 110ks running and to lean up.
Monday, January 5, 2009
Beginning of 2009!
A few weeks since last running blog due to being away from a computer
Christmas saw a few races and a few long runs.
New Years Day 2009 was ushered in with a 37k Glenbrook-Woodford-Springwood jaunt starting in 35 degree heat (5pm) with ollie who not only decided to run on his injured ankle (two weeks earlier than prescribed by his physio), but without any water or gels.
Needless to say he was kindly offering to "carry my water bottle" for a few ks if I liked. A good time of 2hrs 9mins to the gate at woodford, then 43 mins back to Springwood: total 2hrs 52 mins, weighing 76kgs....
Then backed up on 4 January with the club mini tri in 61 mins 19 seconds, for my annual triathlon. Anyway, time to set some goals for 2009, maybe 6 foot marathon then North Face 100 with a traverse of the Wollemi in between???
Christmas saw a few races and a few long runs.
New Years Day 2009 was ushered in with a 37k Glenbrook-Woodford-Springwood jaunt starting in 35 degree heat (5pm) with ollie who not only decided to run on his injured ankle (two weeks earlier than prescribed by his physio), but without any water or gels.
Needless to say he was kindly offering to "carry my water bottle" for a few ks if I liked. A good time of 2hrs 9mins to the gate at woodford, then 43 mins back to Springwood: total 2hrs 52 mins, weighing 76kgs....
Then backed up on 4 January with the club mini tri in 61 mins 19 seconds, for my annual triathlon. Anyway, time to set some goals for 2009, maybe 6 foot marathon then North Face 100 with a traverse of the Wollemi in between???
Monday, December 15, 2008
15 December
a lazy lazy fat gaining week with a few runs, most notable was sunday morning in Glenbrook NP with Shogun, who is running well. A lot of rain last week, but a good time to plan a few races for 2009, after the christmas period is over...... off for a swim and to see if the sam can actually show up at a training session (in the afternoon. This weekend is the matt fisher double tri.
Wednesday, December 10, 2008
December 10
Well I did miss a week of reports due to a sprained ankle (the 15th sprain in 15 years on the right ankle) that ocurred while running in the Glenbrook NP in the middle of a late Friday afternoon storm.
Sat 6th of December saw the Byrnes Memorial fun run held where my two year reign was mercilessly ended by Daniel Baldacchino..... who looks fitter than a greyhound at the momment.
Sunday was a 90 min 'bush bash' with 35 referees in Glenbrook NP, starting at the Gorge Track then up the ridge to Tunnel View L.O with "the scam" as the tail-end-charlie (a Recce of this run was performed on the Friday), with all who attended agreeing it was a great Bush Bash for the novice refs.
Sunday arvo saw a back up 90min run out the Linden Ridge Fire Trail from the back of Woodford Dam.
Monday, was a day off work and a 9hr bush walk up and down canyons and creeks in the Wollemi NP with Jimmy the Welsh and the 'Running Enigma'- Dominic Boiden. A memorable that ended with a great storm that saw 11 mils of water fall in 30mins as we emerged from the final canyon and glowing sunset....
Sat 6th of December saw the Byrnes Memorial fun run held where my two year reign was mercilessly ended by Daniel Baldacchino..... who looks fitter than a greyhound at the momment.
Sunday was a 90 min 'bush bash' with 35 referees in Glenbrook NP, starting at the Gorge Track then up the ridge to Tunnel View L.O with "the scam" as the tail-end-charlie (a Recce of this run was performed on the Friday), with all who attended agreeing it was a great Bush Bash for the novice refs.
Sunday arvo saw a back up 90min run out the Linden Ridge Fire Trail from the back of Woodford Dam.
Monday, was a day off work and a 9hr bush walk up and down canyons and creeks in the Wollemi NP with Jimmy the Welsh and the 'Running Enigma'- Dominic Boiden. A memorable that ended with a great storm that saw 11 mils of water fall in 30mins as we emerged from the final canyon and glowing sunset....
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