Next ...

With The North Face 100 out of the way, it is with enthusiasm that I look to the next event. The next event will be slightly shorter than the last, thank God.

It will be the Kokoda Challenge, 2010, which is only a 96k walk through the mountains around the Gold Coast. It is a team's event of four people, and you all must finish at the same time. Bring it on - I think the team wants to run some of it, which is fine, I know I can finish the thing, now, so I am not too worried. Mind you, I am going to change up my training program over the coming weeks, to include hills and harder runs. Pumped about upping the training.

My goal is also to run 100k per week for the next 7 weeks. That will be tough, but I am focused. It might mean running twice a day at times.

On the weekend, I did over 21k up and down hills out the back of Gladstone. That was tough, though good fun. And, only one week out from the 1ook event last weekend. I ran over 10k over small hills on Thursday, then only 4k on Friday, though with the treadmill cranked up to 15% incline. That was tough. I am going to try and run 4k on the treadmill, 15% incline, under half an hour. That is the next challenge.

1 WEEK OUT

Well,

Here we are - one week out from my first 100k run (and walk, I am guessing).

The time is nigh. My nutrition is sorted - I have got liquid food in the right amounts, electrolytes in tablet and liquid form and some solid food, in case it is required.

Looking good.

Marc is pumped, he is in great form and looking forward to the event. He is still saying that we are going to run together. The challenge will be that I am aiming for 20 hours, he is aiming for 18 hours. There is a small disconnect there, and I don't want to hold him up. He is solid, though - I am guessing he is going to try and drag me along for the whole way. I think he has got some work ahead of him, trying to do that, as I am in good shape, but will still struggle to get home in anything less than 20 hours.

My last long run was on Sunday - 35k, and it went ok. It was a real trial run, with all the gear in the back pack that I will be carrying during the event. Now, that made the back pack around 10 kg. That is a heap of extra weight to add whilst running. It made a huge difference, and the legs (and feet) felt the strain. It was a four hour run, in the end, but that was with stops to make sure all was right, to attend to blisters etc (about 6 short stops). Then, it was a walk for about the last 500 metres. Overall, cardio was fine, which was amazing after 4 hours, though I really was fatigued in the legs.

I did get some help from my outstanding physio in Perth, Insun, the little South Korean Acupuncturist. She rocks - and she loves driving those little (though they feel huge at the time) needles into the muscles. She has really changed my running life - helping me to run pain free in the reconstructed knee and hamstrings. I have got a lot to be thankful to Insun for, and every chance I get, it is off to see her. Her stretches are outstanding, and those stretchy bands are the bomb. Go Insun.

Anyway, the trip is planned, nutrition is sorted and life is good. We have got a great support crew, who are all pumped up and ready for action. That will be half the fun. I am going to take a video camera around the course, to capture some of the action. I might see if I can load it up here, in coming weeks.

Anyway, after one more 10k run and one more 8k run, it is off to the Blue Mountains to drag my sorry arse around for 2 hours - and to see if the last 5 weeks (not long) training has both been worth it, and if it has been enough. Time will tell.

Pre race meal, on the evening before the big event will be potatoes, sweet potatoes and pumpkin (high carbs - works well).

See you on the other side.
Anton

Back on track

You know, I look at the post from last week, and I am somewhat disappointed that I really felt like that. I really was feeling down about exercising. Things have changed, now. Following last Monday night, and that great chat with Marc, life, and running, has improved dramatically. So, since last Monday night, I have run:

15k; up good hills in 1.16 (Tuesday)
10k; up little hills in 52 (Wednesday)
15k; on treadmill in 1.28 (Thursday)
30k; up little hills in 2.57 (Sunday)
15k; on treadmill in 1.14.47 (Tuesday)
10k; on treadmill in 51 (Wednesday - today)

Not really fast, and backing up after 15k runs is tough. I am getting tired, and my hammies are holding up. The 30k on Sunday was great fun, and good to get home in 3 hours. Yee Hah.

So, am I ready to run 100k in 20 hours (worst case - 24 hours). I am not sure that you will ever be. I will just follow the strategy of:

1. Walk up the big hills
2. Run down the hills
3. Keep my heart rate under 150 BPM (this worked well on Sunday in the long run).

The thing is, I have really only had 5 weeks of training for this race. Yes, the triathlon training will come in handy, and I am hoping that base will get me through, along with the running training.

It is just a simple process at the moment. Running is the focus. 3 runs during the week, with at least on long run on the weekend. This seems really manageable. Mind you, I snuck in a swimming lesson last week, too, and got some ideas on my stroke. Thanks Adam - swim teacher - he rocks.

Actually, today was a momentous day. Last year on the fourth Wednesday prior to the 100k run (which I did not attempt) I woke up sick in WA with whooping cough. That sucked. Especially given that I had done many weeks of training. Get this, one year on, I looked at the paper today, four Wednesdays out again, and what was on the front page of the paper in South Australia - Whooping Cough outbreaks around the state. Can you believe it. I will not be getting sick this year, though. Yee Hah.

Anyway, until next week, keep running.

Anton

Life Rocks and so does running

Well, after a great weekend of exercise, that included a 15k run on Saturday morning a running partner (unusual for me), in a time of 1.20, we got on the bike and did about 50k at an average speed of about 28k. This was slow, but the Saturday rides are slow and just fro everyone to roll the legs over after a hard weeks training. All good, and pulled up well.

About 2,000 calories burnt prior to 7.30 on Saturday morning. We started at 4am, which was very early, but it is a great time of the day. If you have not done a run, or a ride, at that time of the day, get up early this weekend (maybe not during the week). It really is good fun.

You get to see all the drunks coming home from the night club, and they look at you like you are from a foreign land being out exercising at that time of the day. In turn, you look at them and think - you idiot, why would you do that to your body. Most house lights are off, with everyone still asleep, while you are out burning calories and getting fit. There is no better feeling, really. Exhilarating, and you might even hit that runners high. I haven't yet, but I am told it is a good thing, and you feel like you can run for ever.

Anyway, I did 8k on Sunday night in 39.10. That was the first time in my life I have gone under 5 minute ks, so it was time for requirement. Yee Hah. It was a hard run, and it was through Brisbane City (Hamilton, actually), so there were heaps of stops at lights. That was a pain in the arse. Anyway, the Garmin tracks it all for me, stops and all.

Monday was a rest day, then this arvo, I did another 15k in 1.16.49, another cause for celebration. Average of 5.07 per k over 15. Double Yee Hah. It is getting there.

And, with the stretches that I learnt from the mad South Korean acupuncture torture physio, Insan (no, she was great), my body is feeling fresh. Can you believe that. Believe it, baby.

Living the dream.

Anyway, feeling good, and gearing up for the next sprint distance triathlon on Sunday morning. Should be fun, and I should be quicker than I was three weeks ago.

Also, I have started to count calories fairly tightly, as I am not losing the weight that I want to. That is a daily effort, and I record them. I have given myself 1800 calories a day, and any exercise comes off that. So today, with 1,200 for the run, I will definitely be burning more than I eat.

Until next time, run hard.

Anton

It continues ...

Well, there is one thing about exercise. It never stops. It is always there, waiting to be done. It is like a caged lion, ready to jump up and chase you around, until your legs are tired, your heart is pounding, your sweat is dripping, your energy is going and your feet are hurting. Bring it on, and keep running from the lion, I say.


It does get tough, though, as anyone that has undertaken a massive event, like running 100k would attest to. This week, it has been 15k (at a reasonable clip - 11.5 k an hour and higher) on Tuesday. Wednesday, instead of doing a slow 8, I did a bit faster (same speed as above) 10 k. I really did those two days easily. Then, today, Thursday, holy crap. I was aiming at another 15 k, but I could only manage 10 k. I was running as slow as 9 k an hour, at some stages. Gee it was tough. Not sure why, just getting used to the consistency of a solid training program, I guess. But hey, living the dream.


The three runs this week have been on a treadmill at the Cove Gym, in Perth. I like a mix of road and treadmill, and both have their own pros and cons. I like the consistency of speed of the treadmill. It just keep going at the speed that you set it at. And, given that I am working in Perth at the moment, I don't like running in the city, with traffic lights, pollution, people, cars and other things to either get in the way, or to stop the progress of an elite athlete.


Anyway, I am shagged today. I went to this South Korean Physio yesterday, to see if she could loosen up my ITB, and hence reduce some of the keen pain that I have been struggling with. Get this, one of the first things she said was "do you like acupuncture". Of course I effen don't - I hat needles. That did not stop her, apparently, as within a few minutes, I have needles jammed into the muscles in my leg. Holy crap, what an experience. Very different, but I should say, very effective. It feels great today. I must say, though, it is a weird experience, the needle thing. She reckoned that the needles could better pin point (what a pun) the source of the tightness, encourage blood flow, and generally make the muscles looser. She said something about energy flows and charkras at one stage (holy crap again), but my eyes glazed over at that stage. The only energy I need flowing is that which gets to my legs when I am running.


Anyway, maybe tomorrow will be a rest day. Looking forward to that. Then a big weekend of running, and I want to get some riding in, as well as loving the family time.


By the way, you know you are an elite athlete (not) when "you watch the middle aged lady on the treadmill next to you crank the speed up to over 15 k per hour, while you trudge away at 11 or 12 k per hour. Arrrgh."


Until next time, keep running.


Anton G