Well, with a stroke of luck, the Rocky Road Runners club held a half marathon last weekend, and the family and I were able to make the trip up there the night before and compete in the event. Julie did the 10k (the second of her life) and the boys did the 5l (go lads). I did the half marathon, and did a time of 1.34.56 (on my Garmin). I think the course was a few hundred metres short, but hey, it was a great run, the time was way better than I expected, and the time was an average of 4.5 minute ks over the whole distance.
Looking back through the Garmin results, the first k was one of the slowest (about 4.47, then they got progressively quicker, down to 4.20 for most of the rest of the run. At the 16k mark, I struggled, and 17, 18 and 19ks were back up around the 4.50. The last k was 4.23, so finished strong. The half marathon started and hour earlier than Julie and the boys run. I knew the boys would do about 35 minutes for 5k, so I was trying to beat them home, and I just made it before Toby crossed the finishing line. Zac has some stomach issues, so was a little slower on the day.
For me, the half marathon was not really an event, but it was just part of my 100ks for that week. No real taper or change, just another run on a Sunday morning, with a bike ride with the cycling club on the Saturday morning. During the week, up to the Friday, I had run 78.9ks, with Thursday and Friday both being double sessions.
I pulled up a bit shabby, though.
I had Monday off running, then was back into it on Tuesday morning, with 15k in about 4.40 minute ks. I really should not have backed up like that, and I will learn for next time, as I was very sore on Tuesday after that run. From a sore Achilles Tendon, to more hamstring tightness, even the knees were a bit dusty. Walking was a struggle.
There is a lesson in that. But, since then, this week has been OK. By tomorrow night, I will have done another 100k this week, on sore legs (building endurance). It is funny, but my legs seemed to be getting used to the torturous schedule. If you include the North Face 100 as a 100k week (mid May), this will be the fifth week in a row that I have run 100k. Big job. I am aiming for 11, as that will take me through the Kokoda Challenge, then through the Relay for Life, which are 96k and over 100k respectively.
Then it will be triathlon training for the half and full ironmans. Bring that on.
What I am finding at the moment, is that:
* you can run through injuries
* maybe you shouldn't
* the secret is to run slowly, when you are tired, sore, stiff or injured
* just use the runs as low intensity cardio sessions while you recover to a state of being able to run fast again (that takes up to a week - depending on how much time you take off running to recover after a fast run)
Maybe this is the wrong attitude, but at the moment, it is about putting ks in the legs.
This week, each day it is 8.5ks morning and night.
Next week will be more of the same, up to the 100k mark.
Keep running.
Showing posts with label triathlon. Show all posts
Showing posts with label triathlon. Show all posts
Saturday, June 12, 2010
Wednesday, April 21, 2010
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
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
Tuesday, March 30, 2010
Mooloolaba Triathlon completed
Well, another Olympic distance Triathlon out of the way. Yee Hah. Living the dream.
After a month or two of pretty hard training, including two a day sessions for a while, which was tough, I finished in 2.39.31. I was really disappointed. It was tough going, and I was really aiming for around the 2.35 mark. See, at Mooloolaba last year, I went 2.41, then at Noosa, I went 2.39. So, I have not really improved since Noosa. Bummer. I have worked out the problem. Training style. I need to do intervals and be constantly working on going faster. My splits were about 34, 1.12 and 52 minutes, for the 1.5 swim, 40k ride and 10k run. I really thought I could go faster. I just struggled with the run. I went hard on the bike, so that might have been it, not sure.
Oh well, Noosa is coming up later in the year, so I am going to aim for 2.20, so that is a stretch target. I need to work hard between now and then, for sure, but it is possible. I am committed.
In relation to weight loss, I was aiming for 80kg prior to the triathlon. I would have got close, though I did not weigh in prior to the race. Two weeks before, I was 82.8, so I think I would have got there. I felt thin. I burnt about 2,200 calories during the race. They, I ate a significant amount after the race, from ice cream to pasties, to muffins and a whole lot more. Gee, it was all nice.
Anyway, it is not on to the next challenge. The 100k run. I am really nervous about it. I really don't want to do it, and I nearly pulled out today. There is only 7 weeks until then, so I don't have much time to prepare. Again, very nervous, but hey, it is out there, so it is on. Very challenging, mentally and physically. Anyway, I will keep you informed.
Until next time, keep training.
Anton
After a month or two of pretty hard training, including two a day sessions for a while, which was tough, I finished in 2.39.31. I was really disappointed. It was tough going, and I was really aiming for around the 2.35 mark. See, at Mooloolaba last year, I went 2.41, then at Noosa, I went 2.39. So, I have not really improved since Noosa. Bummer. I have worked out the problem. Training style. I need to do intervals and be constantly working on going faster. My splits were about 34, 1.12 and 52 minutes, for the 1.5 swim, 40k ride and 10k run. I really thought I could go faster. I just struggled with the run. I went hard on the bike, so that might have been it, not sure.
Oh well, Noosa is coming up later in the year, so I am going to aim for 2.20, so that is a stretch target. I need to work hard between now and then, for sure, but it is possible. I am committed.
In relation to weight loss, I was aiming for 80kg prior to the triathlon. I would have got close, though I did not weigh in prior to the race. Two weeks before, I was 82.8, so I think I would have got there. I felt thin. I burnt about 2,200 calories during the race. They, I ate a significant amount after the race, from ice cream to pasties, to muffins and a whole lot more. Gee, it was all nice.
Anyway, it is not on to the next challenge. The 100k run. I am really nervous about it. I really don't want to do it, and I nearly pulled out today. There is only 7 weeks until then, so I don't have much time to prepare. Again, very nervous, but hey, it is out there, so it is on. Very challenging, mentally and physically. Anyway, I will keep you informed.
Until next time, keep training.
Anton
Sunday, March 14, 2010
Bad life choices
The weekend was an up and down one, when it came to training.
After a big two weeks, where I really and truly discovered the benefit of interval training. Obviously, like all elite (ish) athletes, I have heard of the concepts, through I have never really got around to trying it, and moreover, trying it properly. Last week was a winner, with one running session on the treadmill consisting of 12k at one 5 minute k, then one 4 minute k. That was tough, but fun, and rewarding, especially to be able to pull it off. Then, it was onto the bike the next day, for 5 minutes at 100 RPM (or about 140 heart rate) then 5 minutes at 125 RPM (or about 175 heart rate) for an hour. Holy crap, very tough.
But then, on Saturday morning, it was on . A 10k run first, leaving at about 4.30 am. I did about a 49.30, so that was under 5 minute ks. Now, for most, that is not great, but at this stage for me, it is going well. And, I still had about 40 ks to ride on the bike.
So, onto the bike - now just so that you know, the club that I ride with uses Saturday morning as a recovery ride (which is understandable - you need an easy session at least once a week), so I was expecting a ride at about a 30k an hour average speed. Only 4 of us turned up, and yep, the pace was about 30 k an hour for about half of the ride. Then, Stuart turned up. Stuie is probably the pick of the riders in our club, up there with Jodine, who is always on fire. Between those two, if they are both there, I know the ride will be tough. And, the second half of the ride was. We were kicking along at 50k an hour there at one stage. So, it turned out to be a little tough, in the end. But we all held up. Jodine was a little knackered after a 300 k week. She can ride, too. And she never gives up. Go girl.
We ended up averaging over 29 k an hour for the ride, which was good.
I was looking to Sunday, then, for a 30k run. See, the triathlon training is going well, but I still have this 100k run to do in May. Eek.
So, onto the bad life style choices. On Saturday night, our 11, nearly 12 (birthday tomorrow) year old (Toby) had a birthday party, and had a sleep over. So, it was pizzas for dinner. Then, I took Zac (his little brother) to Les Miserables on Saturday night (and the ice cream shop on the way). More ice cream on the way home, home made bacon and egg burgers for breakfast on Sunday, followed by chocolate and lollies meant that I was not in a really great state for a big run in the afternoon. It was just so slack, and I do regret it, given that Mooloolaba is only two weeks away. After the effort on Saturday morning, I weighed in at 82.6 kg, which is on track for me to make it (or nearly make it) under 80kg by the triathlon. I really was slack on the weekend, with my diet, but hey that is past now, and it is not something that I recommend. My theory was that I would run it all over for three hours. But, you jut can't run on that sort of a diet.
So, with all that crap in my tummy, I tried a long run. Bad move. After 1k, I was off to the toilet (not in the bush - for a change). Then, after 10, I had massive stomach aches. By 12 k, they were unbearable, and I called my wife for a lift home. One run I would rather forget. Anyway, poor choices, and I have learnt my lesson. I think I was celebrating after a great effort on Saturday.
Then, I was watching the Biggest Loser on Sunday night, and Phil put on 5 kg in the last week. See, he won the half marathon on the show, and it appears that he had been celebrating for the week, and stacked it on. I can understand his mindset. It is easy to do. You just have to keep focused on the goal.
My training buddies, Mark and Marc came through with some words of encouragement last night, though I know that I made a big mistake. I won't make it again.
I will make up for it in the next two weeks, with a planned at least 15 sessions. I will let you know how I get on.
Anyway, you know you are an elite athlete when "you have to be picked up on your run with self induced stomach pains from poor diet after only 12ks".
Until next time, keep training.
Anton
After a big two weeks, where I really and truly discovered the benefit of interval training. Obviously, like all elite (ish) athletes, I have heard of the concepts, through I have never really got around to trying it, and moreover, trying it properly. Last week was a winner, with one running session on the treadmill consisting of 12k at one 5 minute k, then one 4 minute k. That was tough, but fun, and rewarding, especially to be able to pull it off. Then, it was onto the bike the next day, for 5 minutes at 100 RPM (or about 140 heart rate) then 5 minutes at 125 RPM (or about 175 heart rate) for an hour. Holy crap, very tough.
But then, on Saturday morning, it was on . A 10k run first, leaving at about 4.30 am. I did about a 49.30, so that was under 5 minute ks. Now, for most, that is not great, but at this stage for me, it is going well. And, I still had about 40 ks to ride on the bike.
So, onto the bike - now just so that you know, the club that I ride with uses Saturday morning as a recovery ride (which is understandable - you need an easy session at least once a week), so I was expecting a ride at about a 30k an hour average speed. Only 4 of us turned up, and yep, the pace was about 30 k an hour for about half of the ride. Then, Stuart turned up. Stuie is probably the pick of the riders in our club, up there with Jodine, who is always on fire. Between those two, if they are both there, I know the ride will be tough. And, the second half of the ride was. We were kicking along at 50k an hour there at one stage. So, it turned out to be a little tough, in the end. But we all held up. Jodine was a little knackered after a 300 k week. She can ride, too. And she never gives up. Go girl.
We ended up averaging over 29 k an hour for the ride, which was good.
I was looking to Sunday, then, for a 30k run. See, the triathlon training is going well, but I still have this 100k run to do in May. Eek.
So, onto the bad life style choices. On Saturday night, our 11, nearly 12 (birthday tomorrow) year old (Toby) had a birthday party, and had a sleep over. So, it was pizzas for dinner. Then, I took Zac (his little brother) to Les Miserables on Saturday night (and the ice cream shop on the way). More ice cream on the way home, home made bacon and egg burgers for breakfast on Sunday, followed by chocolate and lollies meant that I was not in a really great state for a big run in the afternoon. It was just so slack, and I do regret it, given that Mooloolaba is only two weeks away. After the effort on Saturday morning, I weighed in at 82.6 kg, which is on track for me to make it (or nearly make it) under 80kg by the triathlon. I really was slack on the weekend, with my diet, but hey that is past now, and it is not something that I recommend. My theory was that I would run it all over for three hours. But, you jut can't run on that sort of a diet.
So, with all that crap in my tummy, I tried a long run. Bad move. After 1k, I was off to the toilet (not in the bush - for a change). Then, after 10, I had massive stomach aches. By 12 k, they were unbearable, and I called my wife for a lift home. One run I would rather forget. Anyway, poor choices, and I have learnt my lesson. I think I was celebrating after a great effort on Saturday.
Then, I was watching the Biggest Loser on Sunday night, and Phil put on 5 kg in the last week. See, he won the half marathon on the show, and it appears that he had been celebrating for the week, and stacked it on. I can understand his mindset. It is easy to do. You just have to keep focused on the goal.
My training buddies, Mark and Marc came through with some words of encouragement last night, though I know that I made a big mistake. I won't make it again.
I will make up for it in the next two weeks, with a planned at least 15 sessions. I will let you know how I get on.
Anyway, you know you are an elite athlete when "you have to be picked up on your run with self induced stomach pains from poor diet after only 12ks".
Until next time, keep training.
Anton
Sunday, March 7, 2010
Holy crap
Last night, I had a scary experience.
I am working in the Kimberley region of WA at the moment, and from the mine to the accommodation village is about 9k. I come back to the village in the evening, run just over half way out, then back, and it is a 10k run. You beauty. I have done that for 5 days in a row that I have been here, so clocked up another 50k (nearly - there is more).
Now, last night, as I was running out, I was running behind (chasing it off the road actually) what I thought was a lizard. Holy crap, it turned out to be a small snake, and I was so close behind it, as I was running faster than it thumping my feet on the ground to get it to move out of my way. Obviously I nearly soiled my tri suit when I saw it was a snake, and when it reared up at the bus that went past (not at me, thank god - but it was an angry little fellow). Mind you, it was pitch black, and all I had was my head lamp to see what was happening. Not enough light really, for out here.
So, as I ran out and turned around (I went a bit further last night, as I was measuring the distance to the Telstra Tower for a guy on site - who walks home from there each night), then on the way back, I look up and there is a massive snake (and I mean huge, huge) across the road. It was nearly from the white line on the side to the white line in the centre. I was massive, there is no other way to describe it. Again, I nearly soiled my tri suit. As you do.
So, I turned around, whilst saying a quiet prayer to the ghost of Steve Irwin to look after me, and ran as fast as I could. I sprinted (I now understand when people say that they run for their life). I was a little over running by that stage, so I tried to hail the bus down, which was returning in the other direction by this time. He did not stop, and I could not work out why. Anyway, I thought I have to get back to the village eventually, so I started running in the right direction again. Then, holy crap, this big unit of a snake was heading down the white line on the side of the road, heading for me. Another soiling episode, another turn and run for my life and another prayer to Steve Irwin to guide my life saving actions (I never really did get a sign from Steve, but I further struggled to understand how and why he did what he did - it must have been frightening).
So, there I was about 5k from the mine, 4k from the village, pitch black, being chased by a monster that was nearly as long as I am tall, and that was a little more dangerous. Holy crap. I did not know where the big unit was, I just stood in the middle of the road trying to check for movement around me. Nothing, thankfully.
Finally, a contract worker up here for the weekend, drove past and picked me up, and it was back to the village. We did not see the insanely sized boa constrictor (or King Brown, the boys think it probably was) again, so of course, so I am not sure if my tale of woe was quite believed. Mind you, I was a blithering idiot (with very close to a soiled tri suit), so I am guessing my escort sensed some urgency.
Anyway, that was my experience. Oh, then, when I got back, I nearly choked the bus driver, and said what were you thinking mate, I was in the middle of the road trying to flag you down and you drove straight past. He said that because I was always out running, he thought I was just waving to him, saying hi. Yeah mate, that makes sense, I'm out on a run, get bored, stop, wave my arms (and light) frantically from somewhere near the middle of the road, and that is part of some type of rational behaviour.
Then, at dinner, when I got back, I was relaying the story to a table of eager listeners, and they started telling me horrible stories of all of their snake encounters. One involved the same sized snake lying outside a room first thing in the morning, and it would let the occupant out to go to work. By the end of dinner, I was more of a blithering idiot, and was worried that I would have nightmares about being swallowed by one of these man eating loch ness monster sized land dwellers.
In all seriousness, I really have no advice on how do deal with this type of situation, if you encounter it. Just do your best. It is a tough call, and a scary situation.
Anyway, "you know you are an elite athlete when you encounter massive venomous animals whilst you are out exercising".
Until next week, keep training.
Anton
I am working in the Kimberley region of WA at the moment, and from the mine to the accommodation village is about 9k. I come back to the village in the evening, run just over half way out, then back, and it is a 10k run. You beauty. I have done that for 5 days in a row that I have been here, so clocked up another 50k (nearly - there is more).
Now, last night, as I was running out, I was running behind (chasing it off the road actually) what I thought was a lizard. Holy crap, it turned out to be a small snake, and I was so close behind it, as I was running faster than it thumping my feet on the ground to get it to move out of my way. Obviously I nearly soiled my tri suit when I saw it was a snake, and when it reared up at the bus that went past (not at me, thank god - but it was an angry little fellow). Mind you, it was pitch black, and all I had was my head lamp to see what was happening. Not enough light really, for out here.
So, as I ran out and turned around (I went a bit further last night, as I was measuring the distance to the Telstra Tower for a guy on site - who walks home from there each night), then on the way back, I look up and there is a massive snake (and I mean huge, huge) across the road. It was nearly from the white line on the side to the white line in the centre. I was massive, there is no other way to describe it. Again, I nearly soiled my tri suit. As you do.
So, I turned around, whilst saying a quiet prayer to the ghost of Steve Irwin to look after me, and ran as fast as I could. I sprinted (I now understand when people say that they run for their life). I was a little over running by that stage, so I tried to hail the bus down, which was returning in the other direction by this time. He did not stop, and I could not work out why. Anyway, I thought I have to get back to the village eventually, so I started running in the right direction again. Then, holy crap, this big unit of a snake was heading down the white line on the side of the road, heading for me. Another soiling episode, another turn and run for my life and another prayer to Steve Irwin to guide my life saving actions (I never really did get a sign from Steve, but I further struggled to understand how and why he did what he did - it must have been frightening).
So, there I was about 5k from the mine, 4k from the village, pitch black, being chased by a monster that was nearly as long as I am tall, and that was a little more dangerous. Holy crap. I did not know where the big unit was, I just stood in the middle of the road trying to check for movement around me. Nothing, thankfully.
Finally, a contract worker up here for the weekend, drove past and picked me up, and it was back to the village. We did not see the insanely sized boa constrictor (or King Brown, the boys think it probably was) again, so of course, so I am not sure if my tale of woe was quite believed. Mind you, I was a blithering idiot (with very close to a soiled tri suit), so I am guessing my escort sensed some urgency.
Anyway, that was my experience. Oh, then, when I got back, I nearly choked the bus driver, and said what were you thinking mate, I was in the middle of the road trying to flag you down and you drove straight past. He said that because I was always out running, he thought I was just waving to him, saying hi. Yeah mate, that makes sense, I'm out on a run, get bored, stop, wave my arms (and light) frantically from somewhere near the middle of the road, and that is part of some type of rational behaviour.
Then, at dinner, when I got back, I was relaying the story to a table of eager listeners, and they started telling me horrible stories of all of their snake encounters. One involved the same sized snake lying outside a room first thing in the morning, and it would let the occupant out to go to work. By the end of dinner, I was more of a blithering idiot, and was worried that I would have nightmares about being swallowed by one of these man eating loch ness monster sized land dwellers.
In all seriousness, I really have no advice on how do deal with this type of situation, if you encounter it. Just do your best. It is a tough call, and a scary situation.
Anyway, "you know you are an elite athlete when you encounter massive venomous animals whilst you are out exercising".
Until next week, keep training.
Anton
Tough two weeks
Here we are again at another blog about my exercise adventures this year.
The last two weeks have been huge with many kilometers covered running, riding and flying around the country for work (that does not get me very fit, though - and I need to do more swimming).
Up to 15 k runs have been the norm, though I must admit I have not been sticking to my training plan, which is very naughty. I am doing the work, but in another way. It is just to hard to be so regimented with my work roster (which takes me the far reaches of the country).
To recap on the program, I have am supposed to run 15 on Tuesday and Thursday and 8 on Wednesday, have Monday and Friday off, then run 15 Saturday and up to 30 or 4 on Sunday. Great in theory. The main ones that I am missing are the longer runs on Sundays, and I am running on through the rest days. Most runs are now about 10k, which is not helping my endurance. Anyway, there is no excuse, other than to say that I am struggling with work commitments (13 hour, 7 day weeks at the moment) to fit it all in. No excuses, and it will all come out if I have done enough work when the 100k run comes around in May.
Mind you, in all that, there was one day where I ran 8k in the morning, swam 1k, then backed up for a hilly 12k with my mad training partner Marc McLaren in the afternoon. That was a big day.
Then there is my other mad training partner Mark Adamson, who is getting pretty fit now, too, and who likes doing the big runs and rides.
Well, we are only 20 days away from the Mooloolaba Triathlon, and I think I am going to be ready for all but the swim, but that is nothing out of the ordinary, really. Just need more work.
A sprint distance triathlon became a duathlon of 2k run, 24k ride and 5k run after the Tsunami warning threatened to wash away the Queensland Coast (apparently) with what turned out to be 2 inch swells. Anyway, we couldn't swim, and had to run. I did 1.17 for the event, which was 15 out of 33. Not bad for me. The first two ks were around 4 minute ks and the last 5 were under 5 minutes. Average of 34k on the bike was good, too. Not a bad hit out.
Also, kudos to my lovely wife, Julie, who did the short distance of 1k run, 14k ride and 2k run. She is going well, and is thinking of doing Mooloolaba next year. Hope she does. I would love to see her doing that, and the training would be great for her.
Until next time, keep training.
Anton
The last two weeks have been huge with many kilometers covered running, riding and flying around the country for work (that does not get me very fit, though - and I need to do more swimming).
Up to 15 k runs have been the norm, though I must admit I have not been sticking to my training plan, which is very naughty. I am doing the work, but in another way. It is just to hard to be so regimented with my work roster (which takes me the far reaches of the country).
To recap on the program, I have am supposed to run 15 on Tuesday and Thursday and 8 on Wednesday, have Monday and Friday off, then run 15 Saturday and up to 30 or 4 on Sunday. Great in theory. The main ones that I am missing are the longer runs on Sundays, and I am running on through the rest days. Most runs are now about 10k, which is not helping my endurance. Anyway, there is no excuse, other than to say that I am struggling with work commitments (13 hour, 7 day weeks at the moment) to fit it all in. No excuses, and it will all come out if I have done enough work when the 100k run comes around in May.
Mind you, in all that, there was one day where I ran 8k in the morning, swam 1k, then backed up for a hilly 12k with my mad training partner Marc McLaren in the afternoon. That was a big day.
Then there is my other mad training partner Mark Adamson, who is getting pretty fit now, too, and who likes doing the big runs and rides.
Well, we are only 20 days away from the Mooloolaba Triathlon, and I think I am going to be ready for all but the swim, but that is nothing out of the ordinary, really. Just need more work.
A sprint distance triathlon became a duathlon of 2k run, 24k ride and 5k run after the Tsunami warning threatened to wash away the Queensland Coast (apparently) with what turned out to be 2 inch swells. Anyway, we couldn't swim, and had to run. I did 1.17 for the event, which was 15 out of 33. Not bad for me. The first two ks were around 4 minute ks and the last 5 were under 5 minutes. Average of 34k on the bike was good, too. Not a bad hit out.
Also, kudos to my lovely wife, Julie, who did the short distance of 1k run, 14k ride and 2k run. She is going well, and is thinking of doing Mooloolaba next year. Hope she does. I would love to see her doing that, and the training would be great for her.
Until next time, keep training.
Anton
Monday, February 22, 2010
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
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
Wednesday, February 10, 2010
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
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
Wednesday, February 3, 2010
Getting Sore
After about 100ks in the last 10 days, the legs are a little weary. So is the back.
I trotted off (so to speak) to the Chiropractor this morning, for some manipulation and some adjustment to my back. Interesting discussion, it was, as those visits to medical practitioners always are. I learnt about the 'knobby bits' at the bottom of your back and how they become weight bearing during sitting. I also learnt a great hamstring stretch, that can be done from a seated position. Go you good thing.
Apparently, my history of Sherman's disease (bent spine) and a knee reconstruction should mean that I can't run without pain, and if so, I will definitely feel it later in life (apparently). Well, at the moment, thanks to some orthodics from Mary the Physio, in Kiama NSW, my knee does not give me any grief. It used to, but not anymore. Mind you, everything else hurts, especially after running for 11 days (12 tomorrow) straight. But the knees are fine.
The training program is off to a good start. This week, instead of having the rest day on Friday, I am going to have that on Saturday, and do a triathlon, in lieu of running on Sunday. Then, it is a rest day on Monday. Yee Hah. Looking forward to that.
Might ride on Saturday morning, not sure as yet, as the weather is terrible here in Gladstone at the moment. It has rained for ages, everything is wet and drenched. We needed the rain, and everything, including our yard, is green. Running in the rain is a little tougher, especially when the wind blows up. Then it is time to harden up, and stop whinging.
Until next time, train hard.
Anton
I trotted off (so to speak) to the Chiropractor this morning, for some manipulation and some adjustment to my back. Interesting discussion, it was, as those visits to medical practitioners always are. I learnt about the 'knobby bits' at the bottom of your back and how they become weight bearing during sitting. I also learnt a great hamstring stretch, that can be done from a seated position. Go you good thing.
Apparently, my history of Sherman's disease (bent spine) and a knee reconstruction should mean that I can't run without pain, and if so, I will definitely feel it later in life (apparently). Well, at the moment, thanks to some orthodics from Mary the Physio, in Kiama NSW, my knee does not give me any grief. It used to, but not anymore. Mind you, everything else hurts, especially after running for 11 days (12 tomorrow) straight. But the knees are fine.
The training program is off to a good start. This week, instead of having the rest day on Friday, I am going to have that on Saturday, and do a triathlon, in lieu of running on Sunday. Then, it is a rest day on Monday. Yee Hah. Looking forward to that.
Might ride on Saturday morning, not sure as yet, as the weather is terrible here in Gladstone at the moment. It has rained for ages, everything is wet and drenched. We needed the rain, and everything, including our yard, is green. Running in the rain is a little tougher, especially when the wind blows up. Then it is time to harden up, and stop whinging.
Until next time, train hard.
Anton
Last week - Holy Crap
Well, it is off and running, literally.
Here are the details from last week:
* Monday Jan 25: 10k run
* Tuesday Jan 26: 8k run
* Wednesday Jan 27: 9k run
* Thursday Jan 28: 9k run and 1k swim
* Friday Jan 29: 9k run and 1k swim
* Saturday Jan 30: 9k run and 2k swim
* Sunday Jan 31: 9k run and 2k swim
* Monday Feb 1: 9k run
* Tuesday Feb 2: 15k run and 40k mountain bike ride
* Wednesday Feb 3: 8k run and 1.5k swim
Well, after all that, including a trip home from WA on the overnight (red eye) flight, I am fatigued. For some athletes this might not be a big schedule, but for me, in my current (and overweight) condition, it is arduous. I plan to take a rest day some time next week, but until then, keep slogging it out.
Actually, my great mate (and absolute champion) Marc McLaren, who I am doing at least 3 running events with this year, has given me a training plan for the next 15 weeks. leading up to the 100k run.
It is quite simple, Monday and Friday rest, Tuesday and Thursday run 15k, Wednesday run 8k and on the weekends just run Forrest run (for a few hours at least on both days). Tough stuff. The challenge is, that I want to do some triathlons this year, too, so I have to fit riding and swimming around all that stuff. Very tough. I will be fit by the end of it all, anyway. My lovely, beautiful wife, Julie wasn't really keen on me 'flagging' that it might be nice to do the Ironman in Busselton at the end of the year, as well as all of this other stuff. She won't mind, I am sure (love you babe).
Oh, and I lost about 4 kilos in 10 days. Yee Hah. I have only got another 8 to lose now, by Mooloolaba. I need to be lighter for all this stuff this year. Down to 87.4 kilos now. Still too heavy to be doing what I am doing.
Anyway, the mountain bike (on the road - raining) ride yesterday was tough after the 15k run. I hit the wall, and was really fatigued. Lesson learnt. Run early, not just before the ride.
Marc also told me that there is a Relay for Life (18 hours) in his home town of Kiama this year, too, so that will be on the agenda as well. I think we will take that one a little easy, as it is two weeks before the North Face 100. An hour on and an hour off, with a team of two (Go for Broke - our team name) sounds like a plan. I will keep you informed.
Oh, and the Garmin rocks. It is tracking everything for me. I love it, and I am trying to convince Marc to get one, too. Not sure if he will.
Live the Dream, until next time.
Anton Guinea
Here are the details from last week:
* Monday Jan 25: 10k run
* Tuesday Jan 26: 8k run
* Wednesday Jan 27: 9k run
* Thursday Jan 28: 9k run and 1k swim
* Friday Jan 29: 9k run and 1k swim
* Saturday Jan 30: 9k run and 2k swim
* Sunday Jan 31: 9k run and 2k swim
* Monday Feb 1: 9k run
* Tuesday Feb 2: 15k run and 40k mountain bike ride
* Wednesday Feb 3: 8k run and 1.5k swim
Well, after all that, including a trip home from WA on the overnight (red eye) flight, I am fatigued. For some athletes this might not be a big schedule, but for me, in my current (and overweight) condition, it is arduous. I plan to take a rest day some time next week, but until then, keep slogging it out.
Actually, my great mate (and absolute champion) Marc McLaren, who I am doing at least 3 running events with this year, has given me a training plan for the next 15 weeks. leading up to the 100k run.
It is quite simple, Monday and Friday rest, Tuesday and Thursday run 15k, Wednesday run 8k and on the weekends just run Forrest run (for a few hours at least on both days). Tough stuff. The challenge is, that I want to do some triathlons this year, too, so I have to fit riding and swimming around all that stuff. Very tough. I will be fit by the end of it all, anyway. My lovely, beautiful wife, Julie wasn't really keen on me 'flagging' that it might be nice to do the Ironman in Busselton at the end of the year, as well as all of this other stuff. She won't mind, I am sure (love you babe).
Oh, and I lost about 4 kilos in 10 days. Yee Hah. I have only got another 8 to lose now, by Mooloolaba. I need to be lighter for all this stuff this year. Down to 87.4 kilos now. Still too heavy to be doing what I am doing.
Anyway, the mountain bike (on the road - raining) ride yesterday was tough after the 15k run. I hit the wall, and was really fatigued. Lesson learnt. Run early, not just before the ride.
Marc also told me that there is a Relay for Life (18 hours) in his home town of Kiama this year, too, so that will be on the agenda as well. I think we will take that one a little easy, as it is two weeks before the North Face 100. An hour on and an hour off, with a team of two (Go for Broke - our team name) sounds like a plan. I will keep you informed.
Oh, and the Garmin rocks. It is tracking everything for me. I love it, and I am trying to convince Marc to get one, too. Not sure if he will.
Live the Dream, until next time.
Anton Guinea
Friday, January 29, 2010
Another year, another adventure (or list of them actually)
2010 will be a big year. Here are some of my sporting goals and activities for this year:
1. Moolooloaba Triathlon (Olympic Distance) - March 28
2. The North Face 100 (100 km mountain run) - May 15
3. The Kokoda Challenge (96 km team walk) - July
4. Relay for life (100 km track run) - July
5. Rydges Yeppoon Half Ironman - August
6. Noosa Triathlon (Olmpic Distance) - October
7. Short Sprint Distance Triathlons at Rydes in Yeppoon
It would be good to do a marathon, an off road triathlon or an endurance mountain bike or road bike event, also, at some stage this year.
Anyway, I am going to track my progress throughout the year.
Currently, the physical condition that I am will not allow me to achieve any of the above events, with all of the Christmas cheer and holiday residue still clogging my waist line, my shorts, and probably my arteries.
So, on January 18, I was about 92 kg. I figure I need to be under the 80 mark to be at my best, so that is my goal weight by the Mooloolaba triathlon, which is about 8 weeks away. A good goal to get started on.
To assist with this pursuit, I have purchased a Garmin training aid (a GPS watch, that tracks distance, speed, HRM and every other statistic known to man). It is prime and links up to the computer for great results and tracking. There is no hiding with the Garmin in full swing. The results are there.
Anyway, I started in earnest this week, and I will tell you more about that soon.
I am going to track my progress weekly.
It will be a big year, come along for the ride.
Anton Guinea
1. Moolooloaba Triathlon (Olympic Distance) - March 28
2. The North Face 100 (100 km mountain run) - May 15
3. The Kokoda Challenge (96 km team walk) - July
4. Relay for life (100 km track run) - July
5. Rydges Yeppoon Half Ironman - August
6. Noosa Triathlon (Olmpic Distance) - October
7. Short Sprint Distance Triathlons at Rydes in Yeppoon
It would be good to do a marathon, an off road triathlon or an endurance mountain bike or road bike event, also, at some stage this year.
Anyway, I am going to track my progress throughout the year.
Currently, the physical condition that I am will not allow me to achieve any of the above events, with all of the Christmas cheer and holiday residue still clogging my waist line, my shorts, and probably my arteries.
So, on January 18, I was about 92 kg. I figure I need to be under the 80 mark to be at my best, so that is my goal weight by the Mooloolaba triathlon, which is about 8 weeks away. A good goal to get started on.
To assist with this pursuit, I have purchased a Garmin training aid (a GPS watch, that tracks distance, speed, HRM and every other statistic known to man). It is prime and links up to the computer for great results and tracking. There is no hiding with the Garmin in full swing. The results are there.
Anyway, I started in earnest this week, and I will tell you more about that soon.
I am going to track my progress weekly.
It will be a big year, come along for the ride.
Anton Guinea
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