A nice easy 8k. The large amounts of food and goodies had me asleep by 9pm. So a very easy 8k no watch just feeling good and enjoying the overcast day.
More food today with the added glass of wine or beer. Then punish myself with a 20k+ and hills.
Take care
Thursday, December 25, 2008
Tuesday, December 23, 2008
A nice run !
An early start and it was nice and cool. I enjoy a nice cool start because I perspire a lot and on a cool start it takes till 2k before the sweats start but on a hot start oh boy I am drenched by 5k.
Any way a nice easy 22k and it felt good. Pace was 5:20/k but that was more than I hoped for after a alcohol/ running reasearch night with friends.
Take care
Any way a nice easy 22k and it felt good. Pace was 5:20/k but that was more than I hoped for after a alcohol/ running reasearch night with friends.
Take care
Sunday, December 21, 2008
Hot but nice !
A couple of days off then a sleep in was just what I needed. For some strange reason I decided at midday yesterday to go out for a run. Another plan that expanded. I only wanted to do about 12k easy and with no water on hand that's about all I can handle before the mouth gets dry. At about 5k I felt good and headed for the hill at the top is the 7.5k from home and the last bit up the hill felt good. So I turned and pushed for home. The heat from the road started to get to me and the sweat was really pouring off. 3k to go and I slowed a little to get my breathing right again then 1k to go push push. It felt great and no sore legs or any niggles.
A day off then 22k tomorrow morning.
Christmas is close so in case I forget "Merry Christmas everyone"
Take care
A day off then 22k tomorrow morning.
Christmas is close so in case I forget "Merry Christmas everyone"
Take care
Thursday, December 18, 2008
1st Run Back !
I was a little sore for a couple of days after the K2D and although I had booked a massage the day after I felt I didn't need it. Was I wrong, when if ever is a massage not a good thing ?.
Anyway the last couple of days I have been itching for a run and last night headed out for a 12k romp. It felt good and I was surprised that even after about 5k I was able to do a little push for a couple of k's. All up 12k at 5:15 pace. Easy out and easy home with a push in the middle. That about sums it up. The lightning was awesome and every now and then the sky would light up making it almost daylight.
A rest tonight then a nice easy 15-18k on Saturday morning and see how the legs go.
Christmas is nearly here and everyone seems to be in a good mood, me included.
Take care
Anyway the last couple of days I have been itching for a run and last night headed out for a 12k romp. It felt good and I was surprised that even after about 5k I was able to do a little push for a couple of k's. All up 12k at 5:15 pace. Easy out and easy home with a push in the middle. That about sums it up. The lightning was awesome and every now and then the sky would light up making it almost daylight.
A rest tonight then a nice easy 15-18k on Saturday morning and see how the legs go.
Christmas is nearly here and everyone seems to be in a good mood, me included.
Take care
Tuesday, December 16, 2008
Me Thinks !
Sorry about my slack race report. My brain was not in full working order yesterday and being back at work again after a week off didn't help. I had a good hard think about what went wrong and what I can improve on.
1. Start off slow.
2. Drink lots of fluid.
3. Pick a pace and stick to it.
4. Chat with as many people as possible.
One thing I did notice was on the return run I had more energy than the run down. Not quicker but just felt a lot better. In my mind I was questioning my fitness and where it had gone. At home I do my long runs with ease and push out 22k easy but on any race day I feel burnt out by 16k. I take off like a mad man and before I know it my body starts saying "what are you doing idiot".
So a slow start will be the aim. It seemed to work for the Brizvagas marathon.
I had about 3 really good chats along the way with fellow runners and dam was it good. It really lifted my spirits and was great to hear about their own training and running stories.
At the moment I am in limbo, resting and enjoying a bit of sleep I don't usually get. Thursday night will be my first run again and if all goes well I should be aiming for either the 6hr in Caboolture or something in April.
Ps. Thanks Tesso for the warm hug and cheers along the way. Sorry I didn't get to chat after the race my legs and brain were not working together. So I will make it a point at the next race meet to chat and get some advice.
Take care.
1. Start off slow.
2. Drink lots of fluid.
3. Pick a pace and stick to it.
4. Chat with as many people as possible.
One thing I did notice was on the return run I had more energy than the run down. Not quicker but just felt a lot better. In my mind I was questioning my fitness and where it had gone. At home I do my long runs with ease and push out 22k easy but on any race day I feel burnt out by 16k. I take off like a mad man and before I know it my body starts saying "what are you doing idiot".
So a slow start will be the aim. It seemed to work for the Brizvagas marathon.
I had about 3 really good chats along the way with fellow runners and dam was it good. It really lifted my spirits and was great to hear about their own training and running stories.
At the moment I am in limbo, resting and enjoying a bit of sleep I don't usually get. Thursday night will be my first run again and if all goes well I should be aiming for either the 6hr in Caboolture or something in April.
Ps. Thanks Tesso for the warm hug and cheers along the way. Sorry I didn't get to chat after the race my legs and brain were not working together. So I will make it a point at the next race meet to chat and get some advice.
Take care.
Saturday, December 13, 2008
Kurrawa to Duranbah and back!!!
The 50 k from hell was back.
I had a week down the coast relaxing and putting more effort into my research on alcohol/running. With only about 3 runs on the coarse and a couple that left me doubting I could make the distance in the heat. I was not feeling the best by the time race day came. I had lost my confidence and had trouble trying to motivate myself. But when I saw a few fellow Coolrunner's ( MickG, Tesso & Tuttle) and was asked how I felt, I replied "Good" and I was feeling a lot better. A nice hug from Tesso to warm the heart and we were off. I must admit in most races except a few I take off and don't pace myself. At about 8k I was doing 4:50 min/k and feeling the heat already. Lucky I had my Dad as my crew on his bike and got heaps of help along the way. Boy was it hot. I was disappointed at my first half of the race but made up for it in the second half. It was only at about 3k to go when my legs started to try and cramp and I was forced to a slow walk for a while. But I finished under goal B which was 6 hours so it was OK. I know I could have done a lot better but there is always next year. I drank 6 Gatoraids, 4 Gels, 2 bottles of Coke and drank at least two cups at every aid station. When I weighed myself after the race I was 4kg lighter still.
So all up 50k at 5Hr 52 mins and a PB.
Take care
I had a week down the coast relaxing and putting more effort into my research on alcohol/running. With only about 3 runs on the coarse and a couple that left me doubting I could make the distance in the heat. I was not feeling the best by the time race day came. I had lost my confidence and had trouble trying to motivate myself. But when I saw a few fellow Coolrunner's ( MickG, Tesso & Tuttle) and was asked how I felt, I replied "Good" and I was feeling a lot better. A nice hug from Tesso to warm the heart and we were off. I must admit in most races except a few I take off and don't pace myself. At about 8k I was doing 4:50 min/k and feeling the heat already. Lucky I had my Dad as my crew on his bike and got heaps of help along the way. Boy was it hot. I was disappointed at my first half of the race but made up for it in the second half. It was only at about 3k to go when my legs started to try and cramp and I was forced to a slow walk for a while. But I finished under goal B which was 6 hours so it was OK. I know I could have done a lot better but there is always next year. I drank 6 Gatoraids, 4 Gels, 2 bottles of Coke and drank at least two cups at every aid station. When I weighed myself after the race I was 4kg lighter still.
So all up 50k at 5Hr 52 mins and a PB.
Take care
Tuesday, December 2, 2008
Push push
I am away for a week Friday. So heaps to be done and organised.
I am staying down the coast and will be doing short runs along where the k2d goes. I think I mentioned a trip to the half way point to run the hill for some fun or maybe inspiration. That's when the run starts for me its the way home. I hate lap races where you have to do two or more laps, I would rather run out and back or just out.
last night a quick 8k at 4:45 pace and it was hot.
Tonight rest then 15k on Thursday night
Take care
I am staying down the coast and will be doing short runs along where the k2d goes. I think I mentioned a trip to the half way point to run the hill for some fun or maybe inspiration. That's when the run starts for me its the way home. I hate lap races where you have to do two or more laps, I would rather run out and back or just out.
last night a quick 8k at 4:45 pace and it was hot.
Tonight rest then 15k on Thursday night
Take care
Monday, December 1, 2008
Smiley face !
I feel great this morning. It's like Xmas has come early but with no presents just Santa and a dog dressed like Rudolf barking Christmas carols. He just pats you on the back and says " well done, your hard work is paying off"
Like last night when I have a really good run I sit down and look at the days leading up to it and try and Analise what I did to get the "nice run". I just felt so comfortable and no niggles, no pain, no worries ! There does not seem to be any pattern or reason why this happens. It could be a big picture thing but who cares, last night felt good.
To top it off the moon had two stars above it and for all money looked like a big smiley face.
:)
I took lots of water and sipped constantly. The four bottles on the fuel belt were just the right amount I needed and I took my last sip about 500m from home.
All up 21k at 5:20 pace and felt good.
Take care.
Like last night when I have a really good run I sit down and look at the days leading up to it and try and Analise what I did to get the "nice run". I just felt so comfortable and no niggles, no pain, no worries ! There does not seem to be any pattern or reason why this happens. It could be a big picture thing but who cares, last night felt good.
To top it off the moon had two stars above it and for all money looked like a big smiley face.
:)
I took lots of water and sipped constantly. The four bottles on the fuel belt were just the right amount I needed and I took my last sip about 500m from home.
All up 21k at 5:20 pace and felt good.
Take care.
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