Yes I have been running, just no time to blog as well.
I completed the Melbourne Half Marathon on 9/10/11 in 2:10:27 - one minute faster than last year. And I managed to pick up my speed along Flinders Street to the finish. A good run which I was happy with because I hadn't felt very well prepared.
Part of the reason for that was that I did the Run Melbourne Half Marathon on 17/7/11 in 2:12:01. Again I was happy with that, because the course was new to me, and I had a bit of pain in my right leg for the final quarter or so.
But after that run I had five weeks of irregular runs, and only got focused about five weeks before the second run.
So the question is - what can I do if I am properly prepared?
I am considering the full marathon next year...no decision on that yet.
In the past month I have been getting out for regular runs - usually three times a week, but not really worrying about distance nor times. Until now - I upgraded my phone and now the Joggycoach app is working again!
Today I ran to Princes Park, one lap and home again. 12.2km in 1:20 and it felt good. It was warm and that is my challenge over Summer - I don't like running in the heat. I'm going to try for more early morning runs - have done a couple recently. It's just a matter of being organised.
So for the moment I'm just going to aim for three runs a week and get used to the heat.
Sunday, November 13, 2011
Sunday, June 26, 2011
no try. just do.
I needed a long run, so yesterday I drove over to Princes Park for a few laps. Haven't done that for a while.
So five laps...three anticlockwise and two clockwise is 15.9km and took 101min. That's less than 20min per lap because I paused for water, laces and fiddling with iphone to time the laps and to skip running inappropriate music.
It was a beautiful sunny winter morning, with a bit of a cold wind but only along one side of the park.
The first km or so is my warm up and is always a struggle to get my rhythm and get the breathing happening. After that it felt really good. A few twinges at times in my right knee and around my right ankle, but just due to use not strain. And I had enough energy to sprint the last 500m or so, although that doesnt seem to be reflected in the times.
The splits were:
18:27
19:21
20:39
2:48 (fiddling with iphone)
19:18
20:45
Total 1:41:20
During the run my thoughts were all over the place due to being so busy at work, and other stuff happening over the past few weeks. It felt good to physically exert myself to balance the whirling in my head.
Another long run tomorrow - I have the day off work!
So five laps...three anticlockwise and two clockwise is 15.9km and took 101min. That's less than 20min per lap because I paused for water, laces and fiddling with iphone to time the laps and to skip running inappropriate music.
It was a beautiful sunny winter morning, with a bit of a cold wind but only along one side of the park.
The first km or so is my warm up and is always a struggle to get my rhythm and get the breathing happening. After that it felt really good. A few twinges at times in my right knee and around my right ankle, but just due to use not strain. And I had enough energy to sprint the last 500m or so, although that doesnt seem to be reflected in the times.
The splits were:
18:27
19:21
20:39
2:48 (fiddling with iphone)
19:18
20:45
Total 1:41:20
During the run my thoughts were all over the place due to being so busy at work, and other stuff happening over the past few weeks. It felt good to physically exert myself to balance the whirling in my head.
Another long run tomorrow - I have the day off work!
Thursday, June 23, 2011
hmm....something different?
Oops again. Have been busy with changes at work (plus my birthday was in May). I have kept up the running, but the blogging suffered.
Slacked off a bit in May - averaged only two runs each week. But then on 5th June I ran a PB. 10km in 59:15 - at Flemington. It was an Athletics Vic event - quite serious...I wasn't quite last. It was a good run, three laps being around the carpark, lake and up the hill. A bit too serious for me but I'm glad I did it. Not everyday you get to run at Flemington!
Since then I have managed three runs per week, plus my cross training exercises twice a week. I need to keep this up because I've entered the Half-Marathon on 17 July - just three weeks away now. The photo is my race number.
My problem is that I just have one running speed; I have been more concerned about distance and finishing than speed. I have been thinking about seeing a personal trainer, but instead tonight I tried something a bit different.
My normal weeknight run is 5km which I finish in 31 to 33 min. Tonight I divided it into thirds - the first being warm up (slight incline, but mainly flat, crossing a few roads including traffic lights). The flat middle third I tried to run fast, and the final third (small hills) at normal speed. Finished in 32min which was pleasing because I had to wait at the lights. I can feel the extra effort in my legs - not aching but can feel I have used them - feels good.
I have had a few twinges in knees and ankles but nothing serious.
Next long run on Saturday, and another long run on Monday - I have a day off work - so looking forward to it!
Slacked off a bit in May - averaged only two runs each week. But then on 5th June I ran a PB. 10km in 59:15 - at Flemington. It was an Athletics Vic event - quite serious...I wasn't quite last. It was a good run, three laps being around the carpark, lake and up the hill. A bit too serious for me but I'm glad I did it. Not everyday you get to run at Flemington!
Since then I have managed three runs per week, plus my cross training exercises twice a week. I need to keep this up because I've entered the Half-Marathon on 17 July - just three weeks away now. The photo is my race number.
My problem is that I just have one running speed; I have been more concerned about distance and finishing than speed. I have been thinking about seeing a personal trainer, but instead tonight I tried something a bit different.
My normal weeknight run is 5km which I finish in 31 to 33 min. Tonight I divided it into thirds - the first being warm up (slight incline, but mainly flat, crossing a few roads including traffic lights). The flat middle third I tried to run fast, and the final third (small hills) at normal speed. Finished in 32min which was pleasing because I had to wait at the lights. I can feel the extra effort in my legs - not aching but can feel I have used them - feels good.
I have had a few twinges in knees and ankles but nothing serious.
Next long run on Saturday, and another long run on Monday - I have a day off work - so looking forward to it!
Sunday, May 1, 2011
Catch up and new goal
Oops - I got out of the habit of blogging each week, but I have a new goal to motivate me now.
A quick catch up: took it easy before the Run for the Kids, one 5km run on the Wednesday evening, and exercised on the Monday and Thursday nights. Stayed in the city on Saturday night so that I didn't have to travel on the Sunday morning of the run.
Sunday was a beautiful, cool, clear morning, gorgeous Melbourne weather. Over thirty thousand people took part in the runs - and we all queued for the toilets and bag-drop. So the start was delayed until after 9.30am but it then went very smoothly.
I had a good run - the first part was challenging because there were so many people - 18k in the 14km run, so it was slow and careful. Once we got through the Domain tunnel and out on the freeway we spread out a bit which made it easier to pace myself. The ramp onto the Bolte bridge was a challenge - it is much longer than you think when driving it - but I ran all the way, and felt good. Then it was the home stretch, back via Docklands to the city, and finish at the Domain. A good run, still had energy at the end. Finished in 1:29 which I am happy with considering the crowds.
My hips were sore the next day from the hill work, so I exercised and ran on the Wednesday. A fairly normal 5km in 33min despite quite heavy rain - but no wind and not cold so it was managable.
Now we're up to Good Friday 22/4. I slept in and then went out for a run mid morning. Not a good one. Cramps in the middle of the Moonee Ponds Creek 9km, so I had to stop for a while, was ok when I got back into it, but I didnt record the time.
Easter Sunday I drove to Princes Park and did four laps. Another good run. Thats 12.7km and took me 81min.
The following Tuesday was a public holiday too so I managed another run - Moonee Ponds Creek again - but this time a good run, 58 min with no aches, just a few twinges.
Exercised again on Wednesday night, but then stuff happened so I didn't get to run again until today.
Once more I slept in, then Princes Park, for what is now my regular four laps - in just 80 min today. I'm shading a bit of time each week, pleased with that. The run felt good too.
So, my new goal - the Run Melbourne Half Marathon on 17/7/11 That's eleven weeks away. I need new shoes soon so I can have them broken in by then. And a training program.
This week I have a couple of days in Brisbane for work - hope to get a run in while I'm away. Then into a routine.
A quick catch up: took it easy before the Run for the Kids, one 5km run on the Wednesday evening, and exercised on the Monday and Thursday nights. Stayed in the city on Saturday night so that I didn't have to travel on the Sunday morning of the run.
Sunday was a beautiful, cool, clear morning, gorgeous Melbourne weather. Over thirty thousand people took part in the runs - and we all queued for the toilets and bag-drop. So the start was delayed until after 9.30am but it then went very smoothly.
I had a good run - the first part was challenging because there were so many people - 18k in the 14km run, so it was slow and careful. Once we got through the Domain tunnel and out on the freeway we spread out a bit which made it easier to pace myself. The ramp onto the Bolte bridge was a challenge - it is much longer than you think when driving it - but I ran all the way, and felt good. Then it was the home stretch, back via Docklands to the city, and finish at the Domain. A good run, still had energy at the end. Finished in 1:29 which I am happy with considering the crowds.
My hips were sore the next day from the hill work, so I exercised and ran on the Wednesday. A fairly normal 5km in 33min despite quite heavy rain - but no wind and not cold so it was managable.
Now we're up to Good Friday 22/4. I slept in and then went out for a run mid morning. Not a good one. Cramps in the middle of the Moonee Ponds Creek 9km, so I had to stop for a while, was ok when I got back into it, but I didnt record the time.
Easter Sunday I drove to Princes Park and did four laps. Another good run. Thats 12.7km and took me 81min.
The following Tuesday was a public holiday too so I managed another run - Moonee Ponds Creek again - but this time a good run, 58 min with no aches, just a few twinges.
Exercised again on Wednesday night, but then stuff happened so I didn't get to run again until today.
Once more I slept in, then Princes Park, for what is now my regular four laps - in just 80 min today. I'm shading a bit of time each week, pleased with that. The run felt good too.
So, my new goal - the Run Melbourne Half Marathon on 17/7/11 That's eleven weeks away. I need new shoes soon so I can have them broken in by then. And a training program.
This week I have a couple of days in Brisbane for work - hope to get a run in while I'm away. Then into a routine.
Sunday, April 10, 2011
Routine
A good week for running - 5km on each of Wednesday and Friday nights - normal time 32min, and no problems, no aches, breathing good.
This morning I ran my Moonee Ponds creek 9km in 58mins with no issues at all. A beautiful Autumn morning - cool, cloudy, with sun breaking through at times - lovely.
So I have no physical issues at the moment, which is great, but running is a bit of a chore. Luckily I am in a routine so I dont have to think too much about it - just do it!
Same with my exercise routine, a chore, but I automatically do it straight after work a couple of times a week - Monday and Thursday this week.
And I certainly feel good once I've done my run/exercises, and feel sluggish if I have skipped them so that is motivation enough to keep going. That, plus loving food; if I run I can eat what I want - within reason.
Normal routine this week and the Run for the Kids next Sunday.
This morning I ran my Moonee Ponds creek 9km in 58mins with no issues at all. A beautiful Autumn morning - cool, cloudy, with sun breaking through at times - lovely.
So I have no physical issues at the moment, which is great, but running is a bit of a chore. Luckily I am in a routine so I dont have to think too much about it - just do it!
Same with my exercise routine, a chore, but I automatically do it straight after work a couple of times a week - Monday and Thursday this week.
And I certainly feel good once I've done my run/exercises, and feel sluggish if I have skipped them so that is motivation enough to keep going. That, plus loving food; if I run I can eat what I want - within reason.
Normal routine this week and the Run for the Kids next Sunday.
Sunday, April 3, 2011
still training...
but forgot to blog last week - oops.
That was probably because there wasn't much to report. After my previous big week, I fell in a heap - I had a bit of a cold.
I managed to exercise on Monday night (that's 21/3), but by Tuesday I had no energy so I rested - barely moved off the couch. Same on Wednesday. Felt better by Thursday so did my exercises again.
Finally managed a run on Saturday (26/3) 6.4km in 41min. Not too bad, no aches at all, but I struggled with my breathing for the first half. I think that was because of the bug.
Monday 28/3 I had a RDO - it turned into a beautiful day, overcast when I set out at about 10.30, but sun soon came out while I was running my Moonee Ponds Creek 9km route - took me 58min. A bit slow, I had to walk a little bit, but only a few twinges and breathing was fine.
Exercised on Tuesday. Then my normal 5km on Thursday in 32min. Was a bit of a struggle, not much energy. That I would say is due to my bad eating habits this week - pizza again on Wednesday night.
Anyway, did a fair bit of walking yesterday, window shopping and such. And this morning I drove to Princes Park and ran 4 laps - 12.7km. A nice cool morning. The splits were:
19:00
23:06 includes a toilet break
20:50
20:47
total 1:23:45
The first lap I struggled with my breathing, which was much better after the short break. Got into my stride in the second lap, the third and final laps felt really good. No aches at all (touch wood).
Two weeks until the Run for the Kids - 14km. So I will keep my runs short till then.
That was probably because there wasn't much to report. After my previous big week, I fell in a heap - I had a bit of a cold.
I managed to exercise on Monday night (that's 21/3), but by Tuesday I had no energy so I rested - barely moved off the couch. Same on Wednesday. Felt better by Thursday so did my exercises again.
Finally managed a run on Saturday (26/3) 6.4km in 41min. Not too bad, no aches at all, but I struggled with my breathing for the first half. I think that was because of the bug.
Monday 28/3 I had a RDO - it turned into a beautiful day, overcast when I set out at about 10.30, but sun soon came out while I was running my Moonee Ponds Creek 9km route - took me 58min. A bit slow, I had to walk a little bit, but only a few twinges and breathing was fine.
Exercised on Tuesday. Then my normal 5km on Thursday in 32min. Was a bit of a struggle, not much energy. That I would say is due to my bad eating habits this week - pizza again on Wednesday night.
Anyway, did a fair bit of walking yesterday, window shopping and such. And this morning I drove to Princes Park and ran 4 laps - 12.7km. A nice cool morning. The splits were:
19:00
23:06 includes a toilet break
20:50
20:47
total 1:23:45
The first lap I struggled with my breathing, which was much better after the short break. Got into my stride in the second lap, the third and final laps felt really good. No aches at all (touch wood).
Two weeks until the Run for the Kids - 14km. So I will keep my runs short till then.
Sunday, March 20, 2011
not a good idea...
Not a good idea to have pizza and wine and chocolate biscuits the night before a longer run. Managed a reasonable time anyway, but I was very tired afterwards and had to have a nana nap this afternoon.
I did four laps of Princes Park that's 12.7km in 81 minutes, not bad. Started at about 8.30am, sunny but cool. Lots of people out walking and running. The splits were:
18:48
22:14 (included a toilet break of approx 2 min)
20:16
19:47
That made a total of 32km for the week - the most I have run in quite some time. As well as the run on Monday, I did 5km on each of Wednesday and Friday, times were 32 & 31 minutes.
Exercised on Tuesday and Thursday and went for a long walk yesterday. So a very good week. Except on the food front - some improvement required there!
No unusual aches or pains - feeling good!
I did four laps of Princes Park that's 12.7km in 81 minutes, not bad. Started at about 8.30am, sunny but cool. Lots of people out walking and running. The splits were:
18:48
22:14 (included a toilet break of approx 2 min)
20:16
19:47
That made a total of 32km for the week - the most I have run in quite some time. As well as the run on Monday, I did 5km on each of Wednesday and Friday, times were 32 & 31 minutes.
Exercised on Tuesday and Thursday and went for a long walk yesterday. So a very good week. Except on the food front - some improvement required there!
No unusual aches or pains - feeling good!
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