tag:blogger.com,1999:blog-92066256801047532472024-03-13T12:06:12.683-07:00shogun runsPrimal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.comBlogger98125tag:blogger.com,1999:blog-9206625680104753247.post-61118868955345495912013-06-05T05:31:00.000-07:002014-09-05T21:04:55.355-07:00Training Log: May 26 - Jun 1 and Inspiration<b><span style="font-family: Courier New, Courier, monospace;">life update:</span></b><br />
<span style="font-family: Courier New, Courier, monospace;"><b><br /></b>life has rolled on by over the last 12 months which thinking back over it i can't believe how quickly time has passed since we left the blue mountains. i still receive the facebook updates for weekly run invitations from my bmmc mates and leading up to north face i watched with envy as roads made way for the trails and the runs got longer...</span><br />
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<span style="font-family: Courier New, Courier, monospace;">watching IM port macquarie live so that i could track all of my friends back home - ben b, gareth, tim and others, new friends up here like mark and my brother-in-law ken.</span><br />
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<span style="font-family: Courier New, Courier, monospace;">speaking of ken's unbelievable finish at the ironman considering that it was his first and was highlighted by his complete lack of training leading up to the event has totally blown me away. also considering that he has settled and works in port macquarie and that his wife has taken a position in brisbane just prior to xmas meant that his weekends were spent picking his wife up from newcastle airport on a friday night and driving back to port before turning around and doing the reverse on a sunday. often he was up here and we spent time eating, playing in the park and exploring markets rather than training. every conversation we had about the IM just confirmed that there was no way he was going to do it and i agreed that considering he hadn't swum, completed more than a casual ride here and there and often complained about his knees affecting his ability to run more than 20 kilometres at a stretch... well i think you'd agree that he was nuts for even considering the IM.</span><br />
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<span style="font-family: Courier New, Courier, monospace;">well as most of my endurance mates would understand hanging around a race venue leads you to perhaps do the irrational - i'm pretty sure that watching the IM in 2011 lead me to sign up for it in 2012. considering that ken lives in port and had signed up the year before to do the race he rang me to let me know that he registered so that he could at least do the swim, perhaps the bike but no way was he considering on doing the run he assured me on the phone call to me while he was standing outside waiting for the race brief to start. my advice was just to go out and enjoy the experience. well enjoy it he most certainly did!!!</span><br />
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<span style="font-family: Courier New, Courier, monospace;">his dedication to finish has become my motivation to do another...</span><br />
<span style="font-family: Courier New, Courier, monospace;"><b><br /></b>so after making the decision to sign up for another ironman and being disappointed that i didn't bother keeping a record of my training as i progressed from being just a runner to being capable of finishing the IM i thought this time around i'll try and keep a record of the sessions and log my fitness as it improves.</span><br />
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<span style="font-family: Courier New, Courier, monospace;">my swim and cycling ability left a lot of room for improvement while my run was good. so after i get a couple of running races out of the way over the next few weeks i'll start to focus on those other two disciplines.</span><br />
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<span style="font-family: Courier New, Courier, monospace;">time to start filling up on all the good things in life including swim, bike and running...</span><br />
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<b><span style="font-family: Courier New, Courier, monospace;">random stats:</span></b><br />
<span style="font-family: Courier New, Courier, monospace;"><b><br /></b><i>weight: about 6-7kg above race weight (previous not optimal)</i></span><br />
<i><span style="font-family: Courier New, Courier, monospace;">resting heart rate: 37-40bpm</span></i><br />
<i><span style="font-family: Courier New, Courier, monospace;">diet: mostly good but laced with tasty high calorie snacks</span></i><br />
<i><span style="font-family: Courier New, Courier, monospace;">current fitness: room for improvement</span></i><br />
<i><span style="font-family: Courier New, Courier, monospace;">feeling: MELLOW thanks to the JIM BEAM</span></i><br />
<span style="font-family: Courier New, Courier, monospace;"><i><br /></i><b>training:</b></span><br />
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<b><span style="font-family: Courier New, Courier, monospace;">sun: 13.5km steady run (0:57, avg pace 4:14/km)</span></b><br />
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<i><span style="font-family: Courier New, Courier, monospace;">i ran 1km repeats (3:25-3:35/km) the day before so planned on going out for an easy run but ended up running through the first 10km in 39:48 then rolled through the last 3.5km at a cruisy 5:00/km pace. great night for running in the dark with the concrete path through the park illuminated by the moon with only the wallabies and a few cane toads for company. good times!</span></i><br />
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<b><span style="font-family: Courier New, Courier, monospace;">mon: 11.4km easy run (0:51, 4:31/km)</span></b><br />
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<i><span style="font-family: Courier New, Courier, monospace;">discovered a new loop around home and will definitely use this for other runs.</span></i><br />
<span style="font-family: Courier New, Courier, monospace;"><i><br /></i><b>tue: am) ride to work 42km/1h30 + lunch) 13km easy run (1:00)</b></span><br />
<span style="font-family: Courier New, Courier, monospace;"><b><br /></b><i>ran without the garmin so that i would keep it easy. right heel/achilles feeling a little tender. better keep an eye on that.</i></span><br />
<span style="font-family: Courier New, Courier, monospace;"><i><br /></i><i>note: signed up for a running study and for the next 12 months will be running in these... (thankfully my hair grew back after IM)</i></span><br />
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<span style="font-family: Courier New, Courier, monospace;"><i><br /></i><i>can't say that i'm impressed with these shoes and i'm currently thinking they are more gimmick than useful design but will give them a chance.</i></span><br />
<span style="font-family: Courier New, Courier, monospace;"><i><br /></i><b>wed: run workout - 1x2k, 1x1k, 7x30sec on/30sec off</b></span><br />
<span style="font-family: Courier New, Courier, monospace;"><b><br /></b><i>went out without anything planned and ran an easy warmup out to the story bridge waiting for the garmin to get it's satellite fix (about 10mins). gradually worked into it and ran 2km (3:47, 3:37) and 1km (3:39) before throwing in some 30sec 200m runs to get the legs turning over.</i></span><br />
<span style="font-family: Courier New, Courier, monospace;"><i><br /></i><b>thu: double run day 10km (lunch) / 11km (victoria point to home - 6:30pm)</b></span><br />
<span style="font-family: Courier New, Courier, monospace;"><b><br /></b><i>easy run with work colleague at lunch and then home off the bus. easy to rest the legs up after a few hard days on the feet.</i></span><br />
<span style="font-family: Courier New, Courier, monospace;"><i><br /></i><b>fri: 10.7km steady run (:46, 4:20/km pace) w/ 5km threshold in 18:37 + 4x200m fast</b></span><br />
<span style="font-family: Courier New, Courier, monospace;"><b><br /></b>late night run. easy 3km out to the park and then ran progressively faster loops of the park (~900m) - 3:50/3:45/3:45/3:44/3:38/km pace.</span><br />
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<b><span style="font-family: Courier New, Courier, monospace;">sat: rest day</span></b><br />
<span style="font-family: Courier New, Courier, monospace;"><b><br /></b><i>after my first week back of faster running decided that a rest day would help consolidate my fitness.</i></span><br />
<span style="font-family: Courier New, Courier, monospace;"><i><br /></i><i>random photos.</i></span><br />
<span style="font-family: Courier New, Courier, monospace;"><i><br /></i><i>great bushwalking only a few kms from home - kids love water!!!</i></span><br />
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<i><span style="font-family: Courier New, Courier, monospace;">future home of my weekly long run</span></i></div>
<i><br /><span style="font-family: Georgia, "Times New Roman", serif;"></span></i>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-87948233319539390982012-12-18T22:55:00.001-08:002016-01-17T00:51:03.277-08:00Meltdown<span style="font-family: Trebuchet MS, sans-serif;">Things are heating up here in Brisbane. I have experienced training in the heat during summer in the Blue Mountains and around Penrith but the heat combined with the humidity up here north of the border adds a new dimension to hot.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Looking at weatherzone for the last few days reveals just how pleasant running is around here.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Sun - 26.4C | 82% humidity</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Mon - 31.4C | 54% humidity</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Tue - 27.2C | 77% humidity</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Wed - 30.5C | 60% humidity</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span><span style="font-family: Trebuchet MS, sans-serif;">Note: data recorded during training times</span><br />
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<b><span style="font-family: Trebuchet MS, sans-serif;">Training:</span></b><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Training has also seen some changes with a reduction in total training time and volume and an increase in quality sessions. Last weeks training looked like the following:</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Sat (8/12/12) - 5k warmup, <b>10k threshold in 38:36</b>, 3k cooldown</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Sun - 19k easy (around Mt Cotton)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Mon - 7k easy in 32:00 + strides</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Tue - PM) <b>Hill session 16x200m</b> avg ~ 60sec (total elevation gained/200m = 30m)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Wed - 11k run (went out too hard in the heat and paid for it)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Thu - <b>Run workout 4 x 6min</b> (pace 3:37, 3:41, 3:43, 3:41) 5k warmup/3k cooldown</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Fri - 7k easy run + 3-4hrs of walking around Brisbane (PM)</span><br />
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<b><span style="font-family: Trebuchet MS, sans-serif;">This week:</span></b><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Sat (15/12/12) - 5k warmup, <b>5k in 18:37</b>, 3k cooldown (planned to run sub 18 minutes but legs several things were against me - the heat/humidity, legs still sore from Tuesday's hill session and went out too fast in 3:30 pace for the first km and then tried to maintain it in the second km which included a hill)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Sun - 1h30 long run included 3km avg 3:38/k pace (legs felt recovered)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Mon - 7k easy + strides</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Tue - AM) 42k ride (to work) PM) <b>Track session 8x200m</b> avg ~33sec + 20k ride in electrical storm</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Wed - 11k planned easy but went hard and completed melted in heat</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Remainder of the week looks like the following:</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Thu - AM) <b>Track session</b> + ride PM) Ride</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Fri - easy run</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Sat - <b>Run workout - long repeats</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Sun - Long run</span><br />
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<b><span style="font-family: Trebuchet MS, sans-serif;">Planned races for 2013:</span></b><br />
<span style="font-family: Trebuchet MS, sans-serif;">January 5000m track</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Park Run 5km runs</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Gold Coast Marathon</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Ironman Cairns (probably not but ?)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Bridge to Brisbane</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Noosa Triathlon</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">plan on racing more often next year...</span><br />
<br />Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-8665145752119009492012-03-27T16:01:00.000-07:002012-09-14T20:20:57.797-07:00The honeymoon is over<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-GesNakDEmt8/T3JGZcEmABI/AAAAAAAAApI/mhXDYaNqzc0/s1600/2010_ironman_highlights_16rk33d-16rk33g.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://2.bp.blogspot.com/-GesNakDEmt8/T3JGZcEmABI/AAAAAAAAApI/mhXDYaNqzc0/s320/2010_ironman_highlights_16rk33d-16rk33g.jpg" width="320" /></a></div>
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<span style="font-family: Calibri;"><a href="http://ironmanaustralia.com/">Ironman</a> training has continued in some form or another for the last few months. Have had great expectations for completing epic training days and weeks but when it came down to putting the rubber on the road that’s where the romance ended. The honeymoon period lasts for about 2 hours on the bike before we start disagreeing about the state of our relationship and while I continue to hold onto the dream of our union I’m always thankful when we split up. Thankfully running has become my new mistress...</span><br />
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<span style="font-family: Calibri;">As far as training is concerned my typical week has become... actually I have no typical week so I'll just put down what I've done since I can remember (about 5 days back) and what I'm planning on doing through to the weekend.</span><br />
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<span style="font-family: Calibri;"><strong>Saturday:</strong> ride 90km steady (down Northern Road to Narellan and back) + transition run down to Glenbrook oval for some mile repeats - <em>managed 6 this week 5:52, 56, 59, 6:02, 6:02, 5:54 on 7 minutes) - the last two were great but number 4 almost broke me. Think they were definitely too quick for the desired training effect.</em></span><br />
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<span style="font-family: Calibri;"><strong>Sunday:</strong> planned long ride but swam instead 3500m straight - <em>arms too tired to pull myself out of the pool so just sort of rolled out</em></span><br />
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<span style="font-family: Calibri;"><strong>Monday: </strong>double run day. 12k run at lunch in 48:20 then four hours later 13.4k run in 56:46 - <em>last half around 4:00/km pace feeling good</em></span><br />
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<span style="font-family: Calibri;"><strong>Tuesday:</strong> missed lunch swim but had a great lunch. After work managed a brick session of 40k ride with 3 x 10min hard (5min recovery) followed up with a run which included 2 x 2km repeats in 7:52, 7:06 - <em>headwind one way, tailwind on the other (enjoying the run at the moment!)</em></span><br />
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<em><span style="font-family: Calibri;"><strong>Planned sessions for the rest of the week (subject to change)</strong></span></em><br />
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<span style="font-family: Calibri;"><strong>Wednesday: </strong>lunch swim hopefully covering around 3000m. After work longish ride on the M7 for at least 3 hours with a short run off the bike.</span><br />
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<span style="font-family: Calibri;"><strong>Thursday</strong>: morning long run for 2hrs to 2h30 and a swim at lunch. After work might try and put in another run or easy ride.</span><br />
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<span style="font-family: Calibri;"><strong>Friday</strong>: ride and long swim day</span><br />
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<span style="font-family: Calibri;"><strong>Saturday: </strong>long ride 4-5 hours with either a longish run off the bike or mile repeats (8) like last Saturday. - <em>better get up early for this one!</em></span><br />
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<span style="font-family: Calibri;"><strong>Sunday: </strong>another longish ride (maybe 3 hours) and a swim if time.</span><br />
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Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-77855650864032122392011-07-17T18:07:00.000-07:002011-07-17T18:17:44.321-07:00Pleasant Distractions<iframe frameborder="0" height="300" src="http://player.vimeo.com/video/26505583?title=0&byline=0&portrait=0" width="400"></iframe><br />
<a href="http://vimeo.com/26505583"><span style="font-family: "Trebuchet MS", sans-serif;">Fern on tummy</span></a><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">Training has been a little haphazard since the birth of Fern but I've been more than happy to skip a morning session or two to enjoy her smiles of which there are plenty. She is a bit of a Daddy's girl and enjoys a nice cuddle. No complaints from me.</span><br />
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<span style="font-family: Trebuchet MS;">On to the training update - I've been running almost every day again and have enjoyed a couple of great sessions. Of note - ran a great 28km long run where I averaged close to 4min/k pace for most of the run, a couple of good interval sessions including mile repeats all under 6mins and 400s averaging quicker than 71 seconds. It seems the higher intensity sessions also take less out of my legs than the longer endurance runs.</span><br />
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<span style="font-family: Trebuchet MS;">As I've also signed up for a triathlon or two I've also started swimming and biking. Unfortunately they haven't been going too well as I'm finding that I need to spend considerably more time doing those activities to improve than I do with running. Swimming was starting to improve but then kids and wife all got sick I ended up missing three weeks. Going back to the pool this week felt like I was starting all over again. The biking is going OK but I've been putting in too much intensity and not enough endurance work. While I'm slowly getting fitter on the bike the biggest return has been the fitness/strength crossover to my running.</span><br />
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<span style="font-family: Trebuchet MS;">Discovery --- less running + biking = better running</span><br />
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<span style="font-family: Trebuchet MS;">Looking forward to August to put in some serious training hours as my wife's work schedule becomes a little less busy and chaotic.</span><br />
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<span style="font-family: Trebuchet MS;">Listening to my two boys talking in the back of the car over the weekend before going to the movies with their 16 year old sister.</span><br />
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<span style="font-family: Trebuchet MS;">Boy7 - "I bet we eat lots of crap when we go to the movies"</span><br />
<span style="font-family: Trebuchet MS;">Boy4 - "I don't want to eat crap, I want to eat lollies."</span><br />
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<span style="font-family: Trebuchet MS;">Had us all laughing...</span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-20575349937748156682010-11-24T16:25:00.000-08:002010-11-24T16:25:59.714-08:00perspective<div style="text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_tBf_8dw4110/TO2swUioMYI/AAAAAAAAAmI/zv2q4Fqzy_o/s1600/1322.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" height="320" ox="true" src="http://2.bp.blogspot.com/_tBf_8dw4110/TO2swUioMYI/AAAAAAAAAmI/zv2q4Fqzy_o/s640/1322.JPG" width="640" /></span></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">what really matters in life...</span></div>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-40239766151431961462010-11-19T16:48:00.000-08:002010-11-19T16:48:37.322-08:00best smoothie ever<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">just had to post this smoothie recipe as i've decided that it is the best, tastiest and most refreshing smoothie i have ever made.</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><b><span class="Apple-style-span" style="font-size: large;">berry aloe smoothie</span></b></i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i></i>ingredients</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>1 cup frozen mixed berries</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>2 apples</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>1 punnet fresh strawberries</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>2 oranges</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>1-2 scoops pea protein</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>1 cup rice milk</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>1 cup iced water</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>2 large fresh aloe vera leaves</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">directions</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>- remove outer green part of aloe vera leaf to extract gel.</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>- throw everything into the blender except for water and aloe vera and blend until smooth. throw in aloe and enough water to reach desired consistency and blend for a maximum of 10 seconds (read something about maintaining the nutritional/medicinal quality of the aloe vera with minimal blending).</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>- drink</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><br />
</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">** no photo of this delicious smoothie as i was too busy drinking it...</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><br />
</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-28926137812890080832010-11-16T20:08:00.000-08:002010-11-19T16:36:14.338-08:00weekly update: 15-21 november<span style="font-family: 'Trebuchet MS', sans-serif;">training week summary (15-17/11/2010):</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"></span><br />
<br />
<strong><span style="font-family: 'Trebuchet MS', sans-serif;">mon AM: </span><span style="font-family: 'Trebuchet MS', sans-serif;">15k easy run</span></strong><span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">- <em>typical lake loop. achilles felt good which proved the session on the grass yesterday was a good idea. </em></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>PM: 21k mixed session (dr. van aaken style)</strong></span><span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><span style="font-family: 'Trebuchet MS', sans-serif;">- <em>have been re-reading van aaken's book and it made sense to me last night. so ran the following session 10k easy (sub 130HR), 2kMP (surprised to see HR figures 15-20 beats lower than marathon race effort for marathon pace PB), 3min jog, 10 x 350m with 50m walk, 2k tempo, 3k easy. felt great at end of session. heart rate never above 80%mhr.</em></span><span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>tue AM: 16k easy (run/walk/jog/sprints)</strong></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">- <em>loop of the lake with some extensions to get around the learner drivers. threw in a couple of 30 second sprints on the return trip. felt tired but better after eating.</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>PM: 32k easy run (sub 140HR)</strong></span><br />
<span style="font-family: 'Trebuchet MS';">- <em>used van aaken's guidelines to keep hr in the 130-150bpm range. backed off on the hills and cruised the rest. surprised to hit the 12.5k checkpoint 1 minute quicker than my usual long run effort. extended the turn around and ran back feeling great. finished the run wanting to go further. about an hour after stopping legs started aching and i had trouble sleeping.</em></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>wed AM: 13k easy</strong></span><br />
<span style="font-family: 'Trebuchet MS';">- <em>unplanned loop through jamisontown to regentville and back via the river. started with a 5min walk to warmup the achilles which was feeling a little tight but ok after about 500m of running. didn't bother me for the rest of the run.</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><b>PM: 14k easy/steady</b></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><b>thu AM: i know i did something</b> in the morning and at lunchtime but have forgotten. high volume training has eroded my memory even further. </span><span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><span style="font-family: 'Trebuchet MS', sans-serif;"><b>fri AM: 10k easy + strides</b></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><b>PM: 35-40mins w/ tempo intervals</b></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><i>- headed to the grass oval to be kind to the legs. bored after 1600m (not sure why i thought it would be any different this time). workout heading into the sleep train-style repeats on short rest with the plan for anything of up to two hours worth. short rests became slightly longer and then much longer at the sighting of sean and mel standing on the side of the track. was ok chalking today's effort up to a recovery day.</i></span><br />
<br />
<span style="font-family: 'Trebuchet MS', sans-serif;">sat: nothing yet</span><br />
<br />
<span style="font-family: 'Trebuchet MS', sans-serif;">sun: something bigger than saturday?</span><br />
<br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>weekly totals:</strong></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>run km</strong></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-8462629976641165932010-11-10T21:07:00.000-08:002010-11-16T20:15:39.407-08:00weekly update: 8-14 november<span style="font-family: "Trebuchet MS", sans-serif;"><strong>training week (8-14/11/2010):</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>mon: rest day - cross-training</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>- felt like i bruised my heel yesterday during my arvo run and together with my tight achilles decided to try something different. so hit the gym and jumped on the elliptical thingy for 45mins. didn't feel very manly so set it to a hill workout program and upped the intensity close to max. was overtaken by the fit old lady next to me up the incline and was forced to set the intensity back to a more modest level - hid the panel with my towel in shame. note to self - pay some respect for activities other running. heel and achilles felt good with reduced impact so tested it out on the treddy and ran 15mins with the incline at 10-15%. cruised the speed with heartrate less than 70%mhr feeling good. </em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>tue: 11k w/ tempo intervals (55min) // 17k easy (1:17:36) // 15k (1:06) steady</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>after yesterday's rest day decided to try and squeeze in a bit more running. first run felt good so put in 8-10x500m threshold efforts with 500m steady just to break it up. second run was a bit longer than planned around work as i decided to explore more territory. third run was a couple of laps in and around centennial park (sydney) while waiting for the teenagers to attend their hordern pavillion concert. ran too hard but was excited to see all the runners out there. included a couple of surprisingly good hills. made it back to the car and consumed the best post-run food. dinner one - fruit salad and dinner two - biggest salad (spinach, cos, mushroom, caps, cuke and mango with balsamic vinegar) i've ever seen thanks to my wife. i was stuffed but two hours later i was dreaming of food and hoping the concert would soon finish.</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"> </span><span style="font-family: "Trebuchet MS", sans-serif;"><strong>wed: 14k easy run</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>started out running around the river again but bored with the idea i headed for the heights. found some quiet back streets but wilted in the heat. this humidity is draining me. have to start carrying a water bottle...</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>thu: 15k easy run (1:12)</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>strapped on the heartrate monitor to forced myself not to exceed my aerobic threshold. felt hotter than it should due to himidity. made sure i stopped at each watering spot, drank and drenched the hat. surprised at the splits considering the effort recorded on the polar. tried running slower but lost form. all splits within 1-2sec of each other. hoping for cooler conditions at c2k but planning for heat. added water spray bottle to equipment list. perhaps my 3yo can man the water blaster and have some fun shooting me as i run along.</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>scout night tonight but thinking about heading out for a few hours from 10pm on to rack up a long run and build some confidence that i can go the distance.</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>fri: 2 x 15+k runs</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>sat: 40min easy run</strong></span><br />
<span style="font-family: Trebuchet MS;"></span><span style="font-family: "Trebuchet MS", sans-serif;"><br />
<span style="font-family: Trebuchet MS;">- <em>started out on the road but turned back with achilles pain. frustratingly drove down to the oval to see if running on the grass would be better. thankfully it was and i was able to run for an hour easy without pain or discomfort. at the hour mark boredom set in so ran the last hour as 400m steady (88-90sec)/45sec easy (~100m).</em></span> <span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><span style="font-family: "Trebuchet MS", sans-serif;"><strong>weekly total: ~140km run</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span></span><span style="font-family: "Trebuchet MS", sans-serif;"><strong>sun: 2hr easy run w/ intervals</strong></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-39399874331369665752010-11-03T17:58:00.000-07:002010-11-10T20:31:15.408-08:00weekly update: 1-7 november<span style="font-family: "Trebuchet MS", sans-serif;">can't believe it november already!</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">training week (1-7/11/2010):</span></strong><br />
<br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">mon: rest day</span></strong><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>decided to reward myself with a day off. actually foot was a little sore over the weekend so took today off to see if that helped.</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">tue: 12k easy (50min) // 13.7k (59min)</span></strong><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>ran the typical lunch route out to regentville and back. felt like i was crawling along but pace was quicker than i realised.</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>planned on running three loops again but stopped after two due to foot bruising. felt ok but playing it safe this early in the week.</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">wed: 14k w/ workout // 2h30 trails easy</span></strong><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>got bored during the morning run and ended up running 9 x 400m moderate (90sec down to 80sec) finishing with 5 x 30sec on/off. felt good to break out a bit of pace.</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">- second run in the national park up to the helipad and back. legs felt like death!</span></em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">thu: 15k steady run (1:06)</span></strong><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>solid run out for a loop of the lake.</em></span><br />
<br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">fri: 16k easy run (1:12)</span></strong><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>around the streets of penrith on the way to pick up the car. felt easy and relaxed. resting up for a bigger one tomorrow. running only once a day feels like i'm tapering. better stop eating...</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>sat: 3hrs easy</strong></span><br />
<span style="font-family: Trebuchet MS;">- <em>drove down to the m7 for some mindless bike path running. was planning on running for longer but path was cut north and south forcing me to turn around. running past the car for the second time i decided to call it a day. took it easy but still ran faster than i should have. splits were around 4:30-4:40 pace. felt like i was stumbling forcing myself to run slower. might play around with walk breaks to help slow down and go longer.</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>sun: 1h20 easy // 1hr easy</strong></span><br />
<span style="font-family: Trebuchet MS;">- <em>got out for a solid run at lunch and then backed up with a couple of loops of the river on the way home. planned on going longer but helped a young couple break into their car. actually by the time i stopped the father had already broken his car window in an attempt to get in. </em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>total: ~166km run</strong></span><br />
<br />
<span style="font-family: Trebuchet MS;">still haven't managed to put in an extra long run. need more weekend mileage!!!</span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-26453947905174999622010-10-27T15:49:00.000-07:002010-10-31T17:35:28.164-07:00weekly update: 25-31 october<span style="font-family: "Trebuchet MS", sans-serif;">i'm finding as the training progresses that i'm hard pressed to even remember back a day or two to what i've put out there on the roads. so in order to preserve the detail i'm committed to updating the log on a more (semi) regular basis...</span><br />
<br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">training week (25-31/10/2010):</span></strong><br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;"></span></strong><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>mon: 15km (1:08) steady run/21km (1:31) steady</strong></span><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">- on what has become the norm i ran the first session at lunch. started out feeling the quad fatigue from yesterday afternoon's 40k'er but loosened up and felt good over the last 30mins. pushed a little hard and worried that i'd have a tough three loops of the two bridges loop three hours later. fueled up with 1.5 litres of freshly squeezed organic orange juice and a dozen fresh dates. race fuel test!</span></em><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">- on the second run i felt great and even managed to run the last 5 odd kms at under 4min pace. thought it would be a good idea to break out of the ultrarunning shuffle!</span></em><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>tue: 60min recovery run</strong></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">-<em> not surprising today's run was tough. got through a loop in 30mins and was heading back to work back convinced myself that i needed to HTFU and keep going. thankfully i did as the last 30 minutes was blissful.</em></span><br />
<br />
<em><span style="font-family: Trebuchet MS;">** discovered that not all smoothies are good no matter how much fruit you add to them. not sure that adding avocado, beets and greens together in the one mix can be successful.</span></em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>wed: 15km (1:06) steady/31km (2:15) easy</strong></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">-<em> went out at lunch for a loop of the lakes feeling good after yesterday's easy day. worked, ate and then 90 minutes later got out again. the storm provided some interest as i started thinking about what the safest place would be to get struck by lightening. might start carrying some food/drink with me as the runs get over two hours. discovered my new superpower - jedi vision. my awareness on the way home was out of this world. </em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>thu: 11k (somewhat) easy // 20k w/ 12k moderate (0:49)</strong></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">- <em>actually made it out of bed after another night of sleeplessness. i would have thought with the increase volume there would be a direct correlation with an increased need to sleep but unfortunately my body hasn't got the message. on to the run... not much to report. felt good on the flats and small rises but quads didn't want to help out on the climb up from the railway. achilles a little tender to so better keep an eye on it.</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">-<em> will get out at lunch and try and put in a good 20k.</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>fri: 17k (1:15) // 13.4k easy (2 x two bridges loop) </strong></span><br />
<br />
<span style="font-family: Trebuchet MS;">- <em>went out at lunch for yet another 15k loop of the lake to discover that 3/4 of the way around the bridge was fenced off and i had to turn around and back track. don't think i fueled enough prior to the run as i could feel my edges beginning to tear. i was focusing on running at an easy effort trying to establish my mental strategy for race day thinking about what it will be like to run through the night and into the morning... but that all went to hell when i realised i had to run an extra couple of kms. discovered a large hole in my mental fabric. need to patch that up so i can continue to operate and adjust when things don't go according to plan.</em></span><br />
<br />
<span style="font-family: Trebuchet MS;">-<em> will head out after work for another triple loop before heading home giving me just over 100 miles for the last five days. feeling that my body is handling the mileage effort without stressing over it.</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>sat: 13k (1:01) easy run</strong></span><br />
<span style="font-family: Trebuchet MS;">- <em>after a day of physical work run got ugly and decided to cut it short. planned on trying again tomorrow.</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>sun: 30k (2:23) easy</strong></span><br />
<em><span style="font-family: Trebuchet MS;">- another day spent on house renos left me with a sore back and dog tired but headed out to log some miles. finished up with a sore foot and in need of a rest day (tomorrow).</span></em><br />
<br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>total: 200km run </strong></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-57840012062442816272010-10-25T17:38:00.000-07:002010-10-25T17:39:35.474-07:00i'm losing my mind...<span style="font-family: "Trebuchet MS", sans-serif;">another solid week. nothing really stands out as far as training is concerned but big smiley stamp for consistancy and volume.</span><br />
<br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>training week (18-24/10/2010):</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>mon: 10km recovery run/20km steady</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>tue: 12k easy/20k moderate</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>wed: 15k easy/20k moderate (1:28)</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>thu: 23k moderate (1:47)</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>fri: 14k easy/21k steady (1:33)</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>sat: rest day</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>sun: 40km run (3:08)</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>total: run 195km</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">** (more than I added up in my head. must be tired)</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">finally sorted out most of the crew. last time i went away with these guys (non-runners but good mates) on a fishing weekend it involved a trip to the cooma emergency room. all i can say about that is what happens on camp, stays in camp... there are only so many things you'll do for a mate!</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">plenty more to organise including accommodation and race nutrition/hydration strategy.</span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-62391127763871960172010-10-17T22:16:00.000-07:002010-10-20T23:01:01.903-07:00my name's on the list<span style="font-family: 'Trebuchet MS', sans-serif;">'ith nervous anticipation i went on the computer last saturday to check whether my name was on the <a href="http://www.coast2kosci.com/confirmed_entrants.php"><strong>confirmed entrants list</strong></a> for this years C2K. i was not expecting the list to be published but the page update confirmed my entry has been excepted. blind terror followed...</span><br />
<br />
<span style="font-family: 'Trebuchet MS';">for those that don't know C2K or rather <a href="http://www.coast2kosci.com/">Coast to Kosciuszko</a> is a 246km ultra marathon race from the beach in Eden to the highest point of Australia the summit of Mount Kosciuszko. i feel tired just contemplating that thought.</span><br />
<br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>training/fitness update:</strong></span><br />
<br />
<span style="font-family: 'Trebuchet MS';">for the last few months - OK probably since TNF100 in May i've been plodding along, regurgitating my usual training week of around 100km monday-friday with another run or two over the weekend dependent upon my motivation and desire to get out of bed for a typical weekly mileage somewhere in the 110-140km range. i've also been commuting to work and back a few times a week on the bike and on average squeezed in a spin class or two just for the variety and which also provides a way of working hard when the body is feeling a little ragged after a few too many runs. i've also been on <a href="http://sleeptrain.blogspot.com/2010/09/another-3-peaks-trip-report.html"><strong>an adventure</strong></a> with sleep train for some added variety.</span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><strong>increasing mileage</strong></span><br />
<br />
<span style="font-family: 'Trebuchet MS';">since i put in my appllication for C2K i have been slowly creeping up the mileage but nothing serious as i had low expectations for actually being accepted this year - but you never can be too sure can you?</span><br />
<br />
<span style="font-family: 'Trebuchet MS';">over the last 8-9 days my daily average has crept up from around the usual 20km/day closer to 30km/day and i'm excited to report that i've already felt an increase in fitness. i'm hoping when i go beyond 200km/week i have the same sort of experience i had before TNF in 2008.</span><br />
<br />
<span style="font-family: 'Trebuchet MS';">i'm not going crazy with the long runs or weekly mileage just aiming to be consistent and include a couple of runs around the 30-40km distance, a few in the 20-30km range and the remainder recovery runs in the 10-20km.</span><br />
<br />
<span style="font-family: 'Trebuchet MS';">this weekend i'll get out for something a little longer - but how long is too long? 50-60km or perhaps i need to go out and work on something a little longer. what about back-to-back long runs? nothing planned or set in stone and no schedule to work off. no quality sessions planned either but i'll make sure to include some short sprints or fartlek when i'm feeling good to help with the leg turnover.</span><br />
<br />
<br />
<span style="font-family: 'Trebuchet MS';"><strong>training week (12-17/10/2010):</strong></span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><em>mon: 1 ride; 12km recovery run</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><em>tue: 1 ride; 2 runs totalling 30km (10k easy/20k moderate)</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><em>wed: 2 runs totalling 30+km(12+k easy/18k moderate run)</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><em>thu: 2 runs totalling 27km (10k easy/17k moderate)</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><em>fri: 18k easy</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><em>sat: 25k run (2:00)</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><em>sun: 32km run (2:30)</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><strong>total: run ~174km - 10 runs; 2 rides</strong></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com1tag:blogger.com,1999:blog-9206625680104753247.post-64960451410059194542010-09-20T22:38:00.000-07:002010-09-20T22:38:37.095-07:00Three Peaks Photo Journal<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Trebuchet MS", sans-serif;">Brain is still trying to sort out the images of that fateful day. Until then here are some photos to enjoy...</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_tBf_8dw4110/TJhCBUsfB4I/AAAAAAAAAkQ/4Xeqq6BHwhE/s1600/DSC01372.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" qx="true" src="http://3.bp.blogspot.com/_tBf_8dw4110/TJhCBUsfB4I/AAAAAAAAAkQ/4Xeqq6BHwhE/s320/DSC01372.JPG" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_tBf_8dw4110/TJhB-ErGQmI/AAAAAAAAAkI/N2SDWo2CtFg/s1600/DSC01371.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" qx="true" src="http://1.bp.blogspot.com/_tBf_8dw4110/TJhB-ErGQmI/AAAAAAAAAkI/N2SDWo2CtFg/s320/DSC01371.JPG" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><img border="0" qx="true" src="http://4.bp.blogspot.com/_tBf_8dw4110/TJhCDQM0VKI/AAAAAAAAAkY/MW8nYmSKlDw/s320/DSC01373.JPG" /></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_tBf_8dw4110/TJhCFCpxfoI/AAAAAAAAAkg/zuZeK5iq51E/s1600/DSC01375.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" qx="true" src="http://4.bp.blogspot.com/_tBf_8dw4110/TJhCFCpxfoI/AAAAAAAAAkg/zuZeK5iq51E/s320/DSC01375.JPG" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_tBf_8dw4110/TJhCImCZnLI/AAAAAAAAAko/nM9nnKbpySQ/s1600/DSC01377.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" qx="true" src="http://2.bp.blogspot.com/_tBf_8dw4110/TJhCImCZnLI/AAAAAAAAAko/nM9nnKbpySQ/s320/DSC01377.JPG" /></a><a href="http://1.bp.blogspot.com/_tBf_8dw4110/TJhCLP363zI/AAAAAAAAAkw/-aYv8z0l2LI/s1600/DSC01382.JPG" imageanchor="1" style="clear: right; 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cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="http://2.bp.blogspot.com/_tBf_8dw4110/TJhCZ1y0LYI/AAAAAAAAAlQ/Mtoefaqt3J8/s1600/DSC01387.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" qx="true" src="http://2.bp.blogspot.com/_tBf_8dw4110/TJhCZ1y0LYI/AAAAAAAAAlQ/Mtoefaqt3J8/s320/DSC01387.JPG" /></a><a href="http://2.bp.blogspot.com/_tBf_8dw4110/TJhCVwckW9I/AAAAAAAAAlI/T18uxzyMCEk/s1600/DSC01385.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" qx="true" src="http://2.bp.blogspot.com/_tBf_8dw4110/TJhCVwckW9I/AAAAAAAAAlI/T18uxzyMCEk/s320/DSC01385.JPG" /></a><a href="http://3.bp.blogspot.com/_tBf_8dw4110/TJhCkBrQ8nI/AAAAAAAAAlo/RD0IMjVFlpk/s1600/DSC01393.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" qx="true" src="http://3.bp.blogspot.com/_tBf_8dw4110/TJhCkBrQ8nI/AAAAAAAAAlo/RD0IMjVFlpk/s320/DSC01393.JPG" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_tBf_8dw4110/TJhChXZyHGI/AAAAAAAAAlg/vmL3tHb-VsU/s1600/DSC01392.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" qx="true" src="http://2.bp.blogspot.com/_tBf_8dw4110/TJhChXZyHGI/AAAAAAAAAlg/vmL3tHb-VsU/s320/DSC01392.JPG" /></a><a href="http://2.bp.blogspot.com/_tBf_8dw4110/TJhCVwckW9I/AAAAAAAAAlI/T18uxzyMCEk/s1600/DSC01385.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_tBf_8dw4110/TJhCnNbOO-I/AAAAAAAAAlw/VT8XMYeMpwA/s1600/DSC01398.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" qx="true" src="http://1.bp.blogspot.com/_tBf_8dw4110/TJhCnNbOO-I/AAAAAAAAAlw/VT8XMYeMpwA/s320/DSC01398.JPG" /></a></div>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com1tag:blogger.com,1999:blog-9206625680104753247.post-15967216283745093522010-09-16T21:14:00.000-07:002010-11-04T05:21:42.029-07:00How to get in trouble<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_tBf_8dw4110/TJLetn16XeI/AAAAAAAAAkA/ACIMp9lVO0A/s1600/DSC01324SMALL.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" qx="true" src="http://1.bp.blogspot.com/_tBf_8dw4110/TJLetn16XeI/AAAAAAAAAkA/ACIMp9lVO0A/s320/DSC01324SMALL.JPG" /></span></a></div><div style="text-align: center;"><span style="font-family: 'Trebuchet MS', sans-serif;">This is how I'm feeling right NOW! (picture taken by 3yo)</span></div><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">Having friends that are phenomenal athletes who are also highly motivated and thrive on looking for adventure are great motivational aids to have in your life to help get out for an early morning run before work or the ocassional weekend foray into the local national park but on ocassion I receive a text message which leads to something a little more.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">In this case the key player in this scenario is </span><a href="http://sleeptrain.blogspot.com/"><span style="font-family: 'Trebuchet MS', sans-serif;">SLEEP TRAIN</span></a><span style="font-family: 'Trebuchet MS', sans-serif;"> and goes something like this...</span><br />
<br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ST:</strong> Record attempt scheduled for next Saturday 18 September. I can only promise pain not completion, safety or victory, YOU IN? 17 hours is current record.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> I'll check my wife's schedule to check whether she has any clients due to give birth and get back to you. Shit I'd better ramp up the training. Long run tmrw then!</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> Do we have a plan to break 17 hours? Is there info on the web? Any reports, maps, etc?</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> What gear do we need?</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ST:</strong> Sub 17 is the SOLE PURPOSE. Gear as per TNF100 minus a few things, but you will need your own map and know how to use a compass.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> So should I practice running up and down insanely steep hills with no idea of where I'm heading while randomly screaming your name?</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> Or cursing your name!?!</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME </strong><em>(must have been a more positive mood): </em>Sounds like fun. Luckily I had already started secret training to have a go at <em>(removed information to protect the insane)</em></span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> Think I'm all clear for the 18th. Have you found any other suckers? Oops I meant participants?</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> <em>some random BS text about all the training I've put in to get ready for this operation. Thinking about upcoming training will hopefully have a placebo effect on my cardiovascular fitness and hill-climbing strength and turn me into a mountain goat.</em></span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ST:</strong> How you feeling for next Sat?</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> Feeling sick just thinking about it!</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ST:</strong> Yep it will be one tough day.</span><br />
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<em><span style="font-family: 'Trebuchet MS', sans-serif;">Discovered on morning run that there were no other takers for this challenge. It appears no one is talking to ST after the last BMMC weekend away. Fear grows!</span></em><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> Have the day in the calendar but feel far from ready. YOU READY? Might have broken a bone in my foot kicking one of the kids toys. Test run on Monday.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ST:</strong> Make sure you have a map and compass, plus a basic survival kit. This time next week we may hold the record.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> Or I'll be in hospital. What maps do I need?</span><br />
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<em><span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ST:</strong> Responds with maps needed. Asks about training.</span></em><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> Will do. Nothing for me (my wife) was away.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ST:</strong> Are you ready for the toughest part of your life tomorrow? Lets meet at 345am at my place for 430am start...</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>ME:</strong> I was trying to think up ways out of it but now keen. My love of the Australian bush has been aided by the infected tick bites I scored from the weekend.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">Sitting here with only 12 hours away from go time this is the sort of internal dialogue that is playing along in my mind.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>MIND:</strong> You know you can do this. You've gone long before and been described as an endurance beast.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>BODY:</strong> WHAT THE F*CK WOULD YOU KNOW? I do all the work out there on the trails when you just want to give up, go home, crawl into the fetal position and suck your thumb. Your legs and cardiovascular fitness are not ready for such an undertaking. We've also gotten fat since last time you put us through big training weeks before the TNF100. We told you to stop eating now that your done. Why don't you listen to all the stomach aches, bloating and post-carb feeding energy crashes that we have signalled your way.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>MIND:</strong> But I thought when I was tired I needed more food and caffeine to top up my energy stores to get me through the day.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>BODY:</strong> YOU THOUGHT WHAT? You stupid f*ck! You actually need to eat less and sleep more. STOP trying to overstimulate your adrenals and get some friggin rest.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>MIND:</strong> If only you ran more and left me to do the work we'd have less problems. Now stop talking and get ready to go tomorrow. Besides I've loaded the pack up with lots of fruit, dates, dried figs, apricots, baked sweet potato and some other healthy snacks. We should be able to get all the water we need from the four water crossings that are along the way.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>BODY:</strong> WHAT THE F*CK BRO. I WANT INSTANT CALORIES. YOU KNOW CHOCOLATE, ENERGY GELS AND BARS, LOLLIES, COKE, SPORTS DRINK. WE'RE TALKING SURVIVAL OUT THERE YOU F*CKING HIPPY!</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>MIND:</strong> OK settle, I'll pack some chocolate and an energy bar or two just in case.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><strong>BODY:</strong> Thanks!!</span><br />
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<span style="font-family: 'Trebuchet MS';">Time to rest...</span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com1tag:blogger.com,1999:blog-9206625680104753247.post-75461520763417912202010-09-08T17:44:00.000-07:002010-09-10T02:57:19.783-07:00Training 5/9 - 11/9<span style="font-family: 'Trebuchet MS', sans-serif;">i have written numerous blog posts in my head (even a manuscript or two) while out running but haven't actually felt like posting anything. i often get asked where my training update blog posts or race reports are but i'm better off reading through my sent messages on my phone to friends to find out what i've been up to lately. last night however after some messaging (SMS'ing, texting or whatever you call it) with <a href="http://seangreenhill.blogspot.com/">Sean G</a> i thought i might as well start focusing my training towards a goal (will settle on one soon and declare it in an upcoming post) and try and document my progress - well if sean's doing it again i may as well make a (re)start. at least i'll be able to reflect back upon my training and wonder where it all went wrong (or right?).</span><br />
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<span style="font-family: 'Trebuchet MS';"><strong>sun (5/9): pm- 20k run (~1:30), 15min easy cycling, 3 sets of leg presses</strong> - <em>got bored with run. leg press weight was pathetic when i think back to my weightlifting days when i could almost bench twice that weight. i also weigh about the same now as i did then - WTF?</em></span><br />
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<span style="font-family: 'Trebuchet MS';"><strong>mon (6/9): am- 60min run w/ workout ? - 20min threshold, 2 x 800 + 8 x 30/30s</strong> - <em>can't actually remember the details but i think it went something like that.</em></span><br />
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<span style="font-family: 'Trebuchet MS';"><strong>pm- 9k easy run in 41:05</strong> - nothing remarkable about this run. hammies a little tight (from weights).</span><br />
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<span style="font-family: 'Trebuchet MS';"><strong>tue (7/9): am- 16k run (1:12:07) moderate</strong> - <em>headed out about 30mins before usual 6am meetup with the BMMC to get in some extra distance. gave myself a flogging trying to catch them on the knapsack stairs 40 minutes later only to realise that i had mixed my tuesday run up with the thursday BMMC run. descended the stairs and maxed out going up mitchells pass to home. on my knees crawling through explorers estate hoping no runner would run past thinking i was an unfit newbie.</em></span><br />
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<span style="font-family: 'Trebuchet MS';"><strong>noon: 12k run (48:02) hard</strong> - <em>wow what a rebound. ran solid thinking i was running conservatively but at the turn around (25mins) i decided to hit the gas running back in 23mins.</em></span><br />
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<span style="font-family: 'Trebuchet MS';"><strong>wed (8/9): noon- 38:33 struggle-fest </strong>- <em>don't know what i was thinking when i headed out at lightning speed (ok more appropriately relatively fast pace). crashed at the 10min mark and survived the loop back to work.</em></span><br />
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<span style="font-family: 'Trebuchet MS';"><strong>pm: workout 10 x 400m on 2mins </strong>(session goal 80sec on/40sec off)</span><br />
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<span style="font-family: 'Trebuchet MS';"><em><strong>warmup:</strong></em> 1200m in 5:17 - felt ordinary so decided to just get into it. when tired, run fast!</span><br />
<span style="font-family: 'Trebuchet MS';"><strong><em>session: 10x400m on 2min</em></strong></span><br />
<span style="font-family: 'Trebuchet MS';">1 - 79" (40" rest)</span><br />
<span style="font-family: 'Trebuchet MS';">2 - 80 (40)</span><br />
<span style="font-family: 'Trebuchet MS';">3 - 79 (41)</span><br />
<span style="font-family: 'Trebuchet MS';">4 - 79 (40)</span><br />
<span style="font-family: 'Trebuchet MS';">5 - 78 (40)</span><br />
<span style="font-family: 'Trebuchet MS';">6 - 79 (40)</span><br />
<span style="font-family: 'Trebuchet MS';">7 - 78 (40)</span><br />
<span style="font-family: 'Trebuchet MS';">8 - 77 (41) - <em>put the music on</em></span><br />
<span style="font-family: 'Trebuchet MS';">9 - 79 (41)</span><br />
<span style="font-family: 'Trebuchet MS';">10 - 79</span><br />
<span style="font-family: 'Trebuchet MS';"><strong><em>cooldown:</em></strong> 14mins on the road</span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><em>- parked at the oval on the way home with thoughts of either doing a session or running on the trails. felt lethargic and tired during the warmup so decided to just run some fast 400s and get it done. while i didn't have time to run an hour of quarter repeats (ala <a href="http://sleeptrain.blogspot.com/">sleep train</a> workout) i decided to run them at a hard-moderate effort and keep the recoveries to half the time of the repeat until i ran 10 or slowed down. mission accomplished made the 10 repeats under goal time and happy to finish feeling like i could keep rolling them out at that effort but i was starting to get tired. felt better during the cooldown than the warmup and was on a high all night.</em></span><br />
<br />
<span style="font-family: 'Trebuchet MS';"><strong>thu (9/9): noon- 1h10 easy run</strong> - <i>looped through the hills of leonay. had an ordinary patch just after 40mins which lasted a few minutes but then felt great over the rest of the run.</i></span><br />
<br />
<strong><span style="font-family: 'Trebuchet MS';">fri (10/0): noon- 11k easy (~48min) <span class="Apple-style-span" style="font-weight: normal;"><i>- planned to make it out for 60mins but felt tired and called it quits as the loop passed close to work. put it down to a serious lack of sleep.</i></span></span></strong><br />
<strong><span style="font-family: 'Trebuchet MS';"><span class="Apple-style-span" style="font-weight: normal;"><i><br />
</i></span></span></strong><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS';"><b>pm- 30min easy run w/ 4x400m hard </b><i>- planned easy run on the grass on the way home but decided whether a good thing or not to run some hard 400s. struggled against the wind but still managed to run them a little quicker than the other day. knocked them out in 78, 77, 74, 72sec. nice easy cooldown around the streets and i started feeling quite fresh. headed home with a need for food (or fruit smoothie)...</i></span><br />
<br />
<strong><span style="font-family: 'Trebuchet MS';">sat (11/9):<span class="Apple-style-span" style="font-weight: normal;"> recovery day - don't think anything will be logged while my wife is out of town. </span></span></strong><br />
<br />
<strong><span style="font-family: 'Trebuchet MS';">total: </span></strong>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com1tag:blogger.com,1999:blog-9206625680104753247.post-6077343803625057702010-08-22T22:59:00.000-07:002010-08-22T22:59:55.435-07:00Early mornings with the BMMC<div class="separator" style="clear: both; text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif;">typical tuesday morning run for the BMMC. the only unusual thing on this run was that i actually made it out of bed to join sleep, scam and vstar.</span><a href="http://4.bp.blogspot.com/_tBf_8dw4110/THINZ1WMTII/AAAAAAAAAjU/p7auLfvxOKY/s1600/DSC01353.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" ox="true" src="http://4.bp.blogspot.com/_tBf_8dw4110/THINZ1WMTII/AAAAAAAAAjU/p7auLfvxOKY/s320/DSC01353.JPG" /></span></a><a href="http://2.bp.blogspot.com/_tBf_8dw4110/THINVRsU6JI/AAAAAAAAAjM/zBCpNydm-WU/s1600/DSC01352.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" ox="true" src="http://2.bp.blogspot.com/_tBf_8dw4110/THINVRsU6JI/AAAAAAAAAjM/zBCpNydm-WU/s320/DSC01352.JPG" /></span></a><a href="http://3.bp.blogspot.com/_tBf_8dw4110/THINS1NLoEI/AAAAAAAAAjE/xF2hHd7OeGI/s1600/DSC01350.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" ox="true" src="http://3.bp.blogspot.com/_tBf_8dw4110/THINS1NLoEI/AAAAAAAAAjE/xF2hHd7OeGI/s320/DSC01350.JPG" /></span></a><a href="http://1.bp.blogspot.com/_tBf_8dw4110/THINQ7ZZIAI/AAAAAAAAAi8/VAeGzxMqPEs/s1600/DSC01346.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" ox="true" src="http://1.bp.blogspot.com/_tBf_8dw4110/THINQ7ZZIAI/AAAAAAAAAi8/VAeGzxMqPEs/s320/DSC01346.JPG" /></span></a><a href="http://4.bp.blogspot.com/_tBf_8dw4110/THINOEMHSiI/AAAAAAAAAi0/OrrvpVe07PU/s1600/DSC01341.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" ox="true" src="http://4.bp.blogspot.com/_tBf_8dw4110/THINOEMHSiI/AAAAAAAAAi0/OrrvpVe07PU/s320/DSC01341.JPG" /></span></a><a href="http://3.bp.blogspot.com/_tBf_8dw4110/THINMPvORoI/AAAAAAAAAis/jiYJTzhVDEg/s1600/DSC01337.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" ox="true" src="http://3.bp.blogspot.com/_tBf_8dw4110/THINMPvORoI/AAAAAAAAAis/jiYJTzhVDEg/s320/DSC01337.JPG" /></span></a></div><span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_tBf_8dw4110/THINc0hn4XI/AAAAAAAAAjc/g8yGVahEEvk/s1600/DSC01365.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" ox="true" src="http://3.bp.blogspot.com/_tBf_8dw4110/THINc0hn4XI/AAAAAAAAAjc/g8yGVahEEvk/s320/DSC01365.JPG" /></span></a></div><span style="font-family: "Trebuchet MS", sans-serif;"></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com1tag:blogger.com,1999:blog-9206625680104753247.post-61993205408177779122010-05-12T17:16:00.000-07:002010-05-12T17:24:16.863-07:00sinus infection<span style="font-family: "Trebuchet MS", sans-serif;">two days out from North Face (actually 1 day 15 hours according to my desktop countdown widget) and i'm struggling to fight the infection that has invaded my sinus passages. as i generally don't prescribe to western medicine i look towards my nutrition (source: <a href="http://www.amazon.com/Healing-Whole-Foods-Traditions-Nutrition/dp/1556432208">Healing With Whole Foods: Oriental Traditions and Modern Nutrition</a>) and other alternative treatments. it has helped me get over various ailments in the last week or so including food poisoning, head cold, flu but this sinus infection seems to be a little more persistent. well at the least the lungs are almost cleared but damn you nasal passages...</span><br />
<br />
<span style="font-family: Trebuchet MS;">i'm hoping that i will experience something similar to the <a href="http://enduranceblog.com/zatopek-phenomenon-the-origin-of-tapering/">zatopec phenomenon</a> with my enforced taper rest during the last two weeks. i've never missed this many days of training leading up to a big event and all i can say is that i haven't been this rested since my two week break between the Cities Marathon and 12FT in 2008. maybe this test could change what i have previously thought i needed to do during the taper phase (or re-confirm my previously conceived views).</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">on a search of the web i found the following useful information... (i'm focusing on the mucusless food and ACV thing).</span><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">HOME REMEDIES TO CURE SINUS INFECTIONS: </span></em><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;"></span></em><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">#1. Organic Apple Cider Vinegar is our #1 favorite remedy for stopping sinus infections. We wish more people knew about this amazing home remedy for sinus infections. The idea is to take apple cider vinegar before the sinus infection occurs, which for most people is at the start of allergies, colds, flu, etc.</span></em><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">CURING DIFFICULT or STUBBORN SINUS INFECTIONS</span></em><br />
<em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></em><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">If antibiotics and/or the below home remedies are not curing your sinus infection, you need to take a look at your diet and eliminate all the mucous forming/thickening foods or drinks. Milk, citrus, spicy foods, wheat, cheese, etc. are usually the culprits. Try eliminating them from your diet for a few days.</span></em><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">Then try all of the following:</span></em><br />
<em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></em><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">* Wild Oil of Oregano, a very powerful anti-bacterial herb (capsules are best)... Take 2 capsules every 3- 4 hours. This is a very safe herb.</span></em><br />
<em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></em><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">* Potassium supplements -- dries up mucous.</span></em><br />
<em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></em><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">* Drink apple cider vinegar throughout the day in large glasses of water (ACV thins mucous). See below for more information about ACV.</span></em><br />
<em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></em><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">Run a hot shower run onto your face (forehead and nose) and then clear all the mucous from sinuses. Do this several times a day.</span></em><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">You should see improvement within a day or two. Please let us know how it goes!</span></em><br />
<em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></em><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">HOME REMEDIES TO CURE SINUS INFECTIONS:</span></em><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">#1. Organic Apple Cider Vinegar is our #1 favorite remedy for stopping sinus infections. We wish more people knew about this amazing home remedy for sinus infections. The idea is to take apple cider vinegar before the sinus infection occurs, which for most people is at the start of allergies, colds, flu, etc.</span></em><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">We have found that when apple cider vinegar is taken either as a daily tonic or at the first sign of an allergy or cold (i.e., sinus headache, stuffy nose, watery eyes), one can completely stop the histamine response or allergic reaction. If you happen to have one of the brands of ice cream mentioned above, you should also take a large dose of apple cider vinegar the moment you get home.</span></em><br />
<br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">There are a couple ways you can drink apple cider vinegar. One way is to put 1/8 to 1/4 cup ACV in 16 oz of water and sip it throughout the day. The other method is to gulp the mixture at once. Depends on your preference, really! Sometimes you just have to take this dosage once to stop the allergy and sometimes you need to take it up to three times a day. If taken at the onset of symptoms, allergies will usually disappear between 1 -3 hours after taking the first dose of Apple Cider Vinegar. If you've been experiencing allergies for a day or more, your symptoms will disappear after about 24 hours. If they don't, make sure you continue to take water/vinegar mixture for several days!</span></em><br />
<em><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span></em><br />
<em><span style="font-family: "Trebuchet MS", sans-serif;">14 Readers have found success by taking a heavy dose* of ACV the moment they feel a sinus infection coming on. (* Note: dose = 2 TBLSP diluted (or straight) in spring water up to 3x a day)</span></em><br />
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<em><span style="font-family: "Trebuchet MS", sans-serif;">Please remember -- the key to success is to use apple cider vinegar before a sinus infection appears (i.e. during the first stages of a flu or allergy attack).</span></em>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com2tag:blogger.com,1999:blog-9206625680104753247.post-38587987301774807342010-04-29T17:12:00.000-07:002010-04-29T17:12:03.918-07:00three weeks out<span style="font-family: "Trebuchet MS", sans-serif;">three weeks out from north face and it seemed like it was time to record something of the training highs and lows of the last few weeks as hopefully things come together over the next two. training has been a little haphazard this time around without a schedule or focus which i have enjoyed and while there appears to be a lack of quality sessions, hills and lengthy long runs in the memory bank (my high tech log book) i've finally rediscovered my passion for running.</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">i can't believe that i've been pushing myself out the door with a distinct lack of enthusiasm for these many months but driving myself towards lofty goals and the expectations of others took me over the edge. thankfully i'm now loving it at the moment and i plan on remaining in that state of being. the only thing that could get in my way to halt my enthusiasm and passion is racing and after north face i'm not sure if i'll bother to focus on another event and rather concentrate on finding some other goals (non-race) which i can work through in training. perhaps a long journey attempt or exploring new trails or maybe even an attempt at reaching a new weekly mileage personal best. these are the sort of things that excite me about being able to test my endurance, strength and fitness not just at the physical level but also across both mental and spiritual barriers. focus on increasing our awareness while out there on the roads and trails and we will discover so much more...</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">on to the weekly summary:</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>sun: 2h20 run</strong> - long angle gully-valley heights-winmalee-springwood-home</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>- ended up being rather ugly as i struggled over the final 5k.</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>pm: yoga</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>mon: 4h hike</strong> - leura to katoomba</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>- went up the mountains after lunch and enjoyed time with the family. kids can have so much energy and i started wishing that i could run the stairs like my six year old. i think he might be part mountain goat. their passion and enthusiasm was contagious and rewarded with a hot chocolate...</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>pm: yoga</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>tue am: 1h28 (21k) easy run</strong> - whitewater loop + river loop</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>- felt tired at the start and didn't expect a good run but felt good after about 5mins. ran into fred and chatted for a little before we departed ways. picked up the pace and ran strong around the river.</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>pm: 52' (13k) steady run</strong> - river loop + reverse loop to bridge and back via side streets</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>- pushed the pace but felt didn't feel laboured. timed the middle 3k at 3:50 pace and was running comfortably within myself. days like this are rare indeed but exciting when the occur. need to identify the ingredients which result in runs like these.</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>pm (late): yoga</strong></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>wed: 1h15 (16k) hills + reps</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>- planned to run a hill session but wasn't into it. Ran 3 x 500m hills and then progressed into sets of 200m with decreasing recovery starting at 90sec and working down to 15sec between reps. 200s run in around 37-38sec. enjoyed this session.</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>thu: 1h05'57" (15.7k)</strong> - whitewater loop</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>- felt a little lethargic from yesterday's effort which added to the surprise when i got back to work a couple of minutes faster than normal.</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>fri: plan 1h30 with intervals or tempo</strong> - yet to decide</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>sat: relay for life</strong></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><em>tomorrow's plan is to work all day and then take over the night and run/walk from 10pm to 10am</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"> </span><span style="font-family: "Trebuchet MS", sans-serif;"><strong><em>here's to making training fun again. ok maybe sub 10 at 12ft this year...</em></strong></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-72979789193258121942010-04-20T17:10:00.000-07:002010-04-20T17:10:33.705-07:00memory fog...<span style="font-family: "Trebuchet MS", sans-serif;">last week, this week?? can't remember where i'm at. thinking back to last week i can't remember what i did and the watch doesn't help as it only stores 5 or 6 runs in the memory. before everything fades here's what i can remember. so much for my commitment to keeping a training log this year...</span><br />
<br />
<strong><span style="font-family: "Trebuchet MS", sans-serif;">training:</span></strong><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>prior to friday (16 april):</strong> <em>about 100km of running over 4 days</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>friday: rest day</strong> <em>but concluded with a <strong>power yoga session</strong> (10pm)</em></span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;"><strong>saturday: 46km trail run (~5h30)</strong> – <em>hellgate loop. great day but was emotionally crippled during the first half of the run and battled to find the energy or desire to run. finished feeling strong over the second half which provided a glimmer of hope.</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>sunday: recovery day</strong> spent <em>cleaning house (not mine). concluded with a <strong>yoga session</strong> (11pm)</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>monday: 6am) 11k road run (49′36″)</strong> – <em>underpass loop</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><strong>4pm) track session: 28×400m w/ 45″ rest</strong> – <em>3k wu/4k wd – total 17k (1h21′). great session averaging 84sec/400 which was about 6-8 seconds better than last time i did this session. started out running 88-90sec and finished up the last 20min running 80-82sec. never felt like i was pushing too hard, breathing was easy and accumulating little lactic acid. even enjoyed listening to an audio book rather than needing something a little heavier to pull me through. a confidence builder…</em></span><br />
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<span style="font-family: Trebuchet MS;"><strong>tuesday: 16km hilly run (1h10') </strong><em>- ran from work and headed up into the hills. felt tired but still managed to find my climbing legs and make it back to work a minute quicker than last time i ran the loop. planned on running a second run later but stuff happens...</em></span><br />
<br />
<span style="font-family: Trebuchet MS;"><strong>wednesday: 10k easy run</strong> - <em>easy run to work felt not so easy. haven't slept well since news of death. funeral today...</em></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-80537048415697999512010-04-12T22:08:00.000-07:002010-04-12T22:09:29.209-07:00settling into a pattern...<span style="font-family: "Trebuchet MS", sans-serif;">two high-intensity, high-volume weeks and i was feeling very tired at the start of last week. i decided at the start of the week that i would throw out the schedule and run an easy week to absorb the fitness gains, rest, restore and get ready to build again. still managed to hit 155km (97 miles) for the week. thought about going out and running 5 more kilometres to hit that magical figure of 100 miles but decided that numbers are irrelevant and put the feet up to enjoy the rest of the weekend.</span><br />
<br />
<span style="font-family: Trebuchet MS;">training over the last few days has been great and without a schedule i haven't been stressed when runs planned the day before are missed or altered due to other life events. i have noticed though that i have fallen into a either of two patterns of easy day-intervals-tempo-long run repeat or easy runs-hard run-long run repeat. on days when i have been thinking of dropping a run i've subconsciously headed to the local grass track and run some repeats. last sunday was such a day and when i eventually got out i put in a good long warmup of about 7-8k before hitting the grass track for what turned out to be some 800s. feeling tired i didn't want to go out and cruch myself but just wanted to loosen up my legs and hips and feel good running a little faster than normal. ran them all at what felt like tempo effort and then put in a hard 400 before heading home for the evening. finished up with another good run...</span><br />
<br />
<span style="font-family: Trebuchet MS;">the runs...</span><br />
<br />
<span style="font-family: Trebuchet MS;">fri pm: long 2h06 (29k) <strong>blaxland east-glenbrook-np-euroka (via singletrack)-bennetts-oaks-home</strong> - <em>smashing run, felt strong running threshold effort all the way from euroka to the oaks then maintained a strong effort all the way home. passed james and andy lee on their runs...</em></span><br />
<br />
<span style="font-family: Trebuchet MS;">sat pm: 1h03 (14k) <strong>warrimoo-highway-glenbrook pool-lagoon-home </strong><em>felt crappy and so decided to cut the run short heading down attunga for a short loop back home. felt ok about 5mins later so hit the highway down to the pool and back home via the lagoon.</em></span><br />
<br />
<span style="font-family: Trebuchet MS;">sun am: driving duties for the NSW mountain running champs</span><br />
<br />
<span style="font-family: Trebuchet MS;">pm: 1h11 (16k) <strong>5x800m + 1x400m intervals </strong><em>7-8k warmup and then 800s with short rest of 1-2mins in 2:52,51,47,46,42 then 400m in low 70s. 15min cooldown home.</em></span><br />
<br />
<span style="font-family: Trebuchet MS;">mon pm: 2h22 (~31km) <strong>rangers gate-oaks-helipad+10min-return</strong> <em>after a tough climb out of the wier felt great and easy up to the oaks gate (in 39-40') and kept going up past the helipad feeling strong on all the climbs. thought about going all the way to woodford but it was starting to get dark. smashed it on the way back running quicker than marathon pace. thought i would pay for it but climbed strong to the top. awesome run but sore after... (need to work on my core strength)</em></span><br />
<br />
<span style="font-family: Trebuchet MS;">tue noon: 1h11 (15+km) <strong>nepean river-lapstone station (via trail)-knapsack-mitchells-emu plains </strong><em>started out feeling sore (back) and stiff and thought the hills would sort me out but climbed well and ran steady from the knapsack bridge back to work. consumed a record number of apples in one go!</em></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com1tag:blogger.com,1999:blog-9206625680104753247.post-64571431594018723622010-04-08T21:02:00.000-07:002016-01-17T00:49:27.123-08:00no schedule...<span style="font-family: "Trebuchet MS", sans-serif;">just typing the title for this post is liberating...</span><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">i've decided to forgo the schedule and start running for the enjoyment of it. i'm still trying to get fitter and improve my performances over the long trails but i think i can do that by focusing on the everyday rather than looking forwards up to my next race date and planning backwards. peak fitness will be whatever i arrive with on the day...</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">i want to start blogging again on a more regular basis but i would rather focus on my daily thoughts, experiences and life lessons that i'm confronted with while putting one foot in front of the other. i think i'll even try running with a camera and try and capture some of what i experience on my everydays and expose my journey through this environment...</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">as always i leave everything to the last minute (including my fitness) but on monday i finally got around to ordering a new race pack. i was going to go with the go lite vo24 like the one i borrowed from mister g last year and what i hailed as the "best running pack ever" but when i finally went online and ordered one i decided to go with the inov8 15 race elite. maybe it was the colour which pursuaded me... black! ok and it was cheap also - i'd rather throw my money elsewhere and contribute to a worthy cause like health, cancer, obesity, poverty, etc. </span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">i have been attracted to the colour black (or lack of colour?)... perhaps without colour i'll be able to fly under the radar and have a good race in may. i'm not focused on position, just time... an hour faster would give me some peace and satisfaction. i felt like an imposter on the podium last year but was consolidated with the thought that i could have run faster on the day if all went well - slow start, missed nutrition, flat torch batteries etc.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">yesterday during a hilly loop run with some of the spectacular bmmc crew (scam, the looking good and training hard vstar, james) i started feeling a little pep on the climbs which has left me feeling inspired to keep up the volume. i was worried after last monday's effort (which included a long run at close to 3hr marathon pace) that i'd pushed myself too hard but with a few easy days of running i'm definitely feeling better. maybe i've achieved supercompensation... (but not superheroe status)</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">i'm sitting here (at work) looking forward to two or three long days of training on some local trails. weather's looking cooperative also...</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">my new training schedule... train hard when fresh and then recover hard!</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">almost time for yoga...</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">run summary (dumped from brain memory bank):</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">thu - 2 runs (intervals + easy hour run)</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">fri - 1 run (11k loop hard, 2-3min faster than previous best time)</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">sat - intervals (2000-1600-1200-2x800-2x400) started out at 86"/400 and finished up at 78"/400 followed up with some 100m hill sprints before heading home</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">sun - 25km run (58min out/48min back) felt great</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">mon - 2h40min run hard - <em>kept waiting for the wheels to fall off but didn't. made i can walk deals with myself but pushed on past...</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">tue - 50min run w/ 6x20sec strides - <em>sore to start out but loosened up</em></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">wed - short run + spin on bike<em> - very tired</em> // 16km run (70min) // short run w/ strides, light strecthing + strength (full & single leg squats)</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">thu - 11k w/ tempo (46min) // 50min hilly loop run w/ bmmc</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;"><em>- i'm thinking threshold is the best area to focus the training on to get fit quickly. could be wrong...</em></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-37621007577735199902010-03-30T15:47:00.000-07:002010-05-12T17:33:34.051-07:00no title...<span style="font-family: "Trebuchet MS", sans-serif;">rain and a short week have placed the challenge on hold. i did forgot that this week was to conclude with the easter long weekend. perhaps i should be more aware. i also forgot about the easter parade the children are involved in at school - should be fun with one going as an avatar and the other going as satan.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">with the challenge on hold i will be just focusing on building the mileage and hitting as many trails and hills as possible. i have tried adding some intensity over the last few weeks but during my run today i could feel that i need to focus less on speed and go back to focusing on aerobic development. looking back over my training log to see blank pages staring back at me i sometimes wish that i would become a little less zen and a bit more obsessive compulsive. i seem to remember some big weeks in the lead up to last years race and less time spent focusing on quality.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">with all the rain i decided to cancel the trip into the city and instead go for a run. so glad that i did as i had one of my best runs for the year. i parked the car in glenbrook and hit the trails around knapsack popping out for a down and back of mitchells pass where i felt great and managed to show a mountain biker the fastest way up the mountain. stopped for a quick chat before we both went our seperate ways on the trails - i went the fastest way up and he hit the flatter trails. finished up with six repeats of hare street where i focused on bounding up rather than straight out speed.</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">post run plums have never tasted so sweet...</span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">hoping to get out on the north face course over the long weekend and maybe some kedumba repeats.</span> <br />
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<span style="color: #6fa8dc; font-family: Trebuchet MS;"><strong>monday training:</strong></span> <br />
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<span style="color: #6fa8dc; font-family: Trebuchet MS;">lunch) 57min easy (13k)</span> <span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #6fa8dc;">- <em>extended river loop</em></span></span><br />
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<span style="color: #6fa8dc; font-family: Trebuchet MS;">pm) 74min incl. 45min easy trails, mitchells pass down/up (7min), trails, 6 x hare street, cooldown jog</span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-48759201855734203402010-03-25T21:01:00.000-07:002010-03-25T21:01:08.934-07:00lunch run challenge<span style="font-family: "Trebuchet MS", sans-serif;">next week i'm going to try and wake up each day early enough to get my key session completed but for a second daily run i am going to try and run the same route every day during my lunch break. <a href="http://www.mapmyrun.com/route/au/penrith/950126653294522581">here </a>is the route...<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_tBf_8dw4110/S6wv1yij1dI/AAAAAAAAAhs/tK7lZZW3RqA/s1600/15k_lunch_route.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="260" nt="true" src="http://1.bp.blogspot.com/_tBf_8dw4110/S6wv1yij1dI/AAAAAAAAAhs/tK7lZZW3RqA/s400/15k_lunch_route.jpg" width="400" /></a></div><div align="center"><span style="font-size: x-small;">(view of the nepean river looking south west)</span></div><div align="center"><br />
</div><div align="left">if i'm feeling good and want a little extra i can make my way all the way into glenbrook and cut through to mitchells pass via knapsack - a little longer but adds in some nice lower mountain fire trials that always elevate my mood...</div></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-48127524800160910112010-03-25T19:44:00.000-07:002010-03-25T19:47:36.627-07:00friday...?<span style="font-family: "Trebuchet MS", sans-serif;">taking an easy day yesterday seems to have somehow sapped all of my energy. what it did do though was leave my legs feeling great. i was under the assumption that with plenty of good, fresh food going into my body and an easy/short day on my legs the energy to go long and/or harder today would be there when called upon. seems to be a misconception and this is definitely starting to become the pattern - an easy rest day leaving me feeling tired and lifeless the following day when a quality session is planned. does anyone have any thoughts on replacing the short easy days with long easy endurance days for recovery? might be worth exploring...</span><br />
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<span style="font-family: Trebuchet MS;"><strong>today's training:</strong></span><br />
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<span style="font-family: Trebuchet MS;">am) sleep</span><br />
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<span style="font-family: Trebuchet MS;">pm) 40-odd mins easy run (jog?)</span><br />
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<span style="font-family: Trebuchet MS;"><em>late pm) quality run session if energy levels return (if not will substitute with a spin on the bike).</em></span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0tag:blogger.com,1999:blog-9206625680104753247.post-77109458606860045722010-03-24T20:30:00.000-07:002010-03-24T20:30:46.559-07:00no ego thursday<span style="font-family: "Trebuchet MS", sans-serif;">the ego cried out for mileage but i took the smarter option and went for the recovery day option. first up hit the bike for 35mins and felt nice and relaxed spinning the legs over. the urge to run was strong but i listened to my head rather than my body. also had to be at work early...</span><br />
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<span style="font-family: Trebuchet MS;">over the next few hours before lunch my legs were screaming at me "can we please go out and run a little longer than what you have in mind for us - how about 90 minutes?" but when the time came around i was strong of will and stopped with a single loop of the river and completed the run feeling great and wanting to run more.</span><br />
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<span style="font-family: Trebuchet MS;">hopefully the recovery day will help me put out a good long effort tomorrow. if not i'll just go with my typical moderate to hard everyday approach, zero structure plan.</span><br />
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<span style="font-family: Trebuchet MS;">today's training:</span><br />
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<span style="font-family: Trebuchet MS;">am) 35min easy bike</span><br />
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<span style="font-family: Trebuchet MS;">pm) 40min easy run (9k) - loop around river w/ side street extension</span>Primal Runnerhttp://www.blogger.com/profile/14581905909564317383noreply@blogger.com0