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...
training week (25-31/10/2010):
mon: 15km (1:08) steady run/21km (1:31) steady
- 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!
- 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!
tue: 60min recovery run
- 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.
** 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.
wed: 15km (1:06) steady/31km (2:15) easy
- 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.
thu: 11k (somewhat) easy // 20k w/ 12k moderate (0:49)
- 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.
- will get out at lunch and try and put in a good 20k.
fri: 17k (1:15) // 13.4k easy (2 x two bridges loop)
- 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.
- 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.
sat: 13k (1:01) easy run
- after a day of physical work run got ugly and decided to cut it short. planned on trying again tomorrow.
sun: 30k (2:23) easy
- 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).
total: 200km run
Wednesday, October 27, 2010
Monday, October 25, 2010
i'm losing my mind...
another solid week. nothing really stands out as far as training is concerned but big smiley stamp for consistancy and volume.
training week (18-24/10/2010):
mon: 10km recovery run/20km steady
tue: 12k easy/20k moderate
wed: 15k easy/20k moderate (1:28)
thu: 23k moderate (1:47)
fri: 14k easy/21k steady (1:33)
sat: rest day
sun: 40km run (3:08)
total: run 195km
** (more than I added up in my head. must be tired)
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!
plenty more to organise including accommodation and race nutrition/hydration strategy.
training week (18-24/10/2010):
mon: 10km recovery run/20km steady
tue: 12k easy/20k moderate
wed: 15k easy/20k moderate (1:28)
thu: 23k moderate (1:47)
fri: 14k easy/21k steady (1:33)
sat: rest day
sun: 40km run (3:08)
total: run 195km
** (more than I added up in my head. must be tired)
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!
plenty more to organise including accommodation and race nutrition/hydration strategy.
Sunday, October 17, 2010
my name's on the list
'ith nervous anticipation i went on the computer last saturday to check whether my name was on the confirmed entrants list 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...
for those that don't know C2K or rather Coast to Kosciuszko 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.
training/fitness update:
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 an adventure with sleep train for some added variety.
increasing mileage
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?
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.
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.
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.
training week (12-17/10/2010):
mon: 1 ride; 12km recovery run
tue: 1 ride; 2 runs totalling 30km (10k easy/20k moderate)
wed: 2 runs totalling 30+km(12+k easy/18k moderate run)
thu: 2 runs totalling 27km (10k easy/17k moderate)
fri: 18k easy
sat: 25k run (2:00)
sun: 32km run (2:30)
total: run ~174km - 10 runs; 2 rides
for those that don't know C2K or rather Coast to Kosciuszko 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.
training/fitness update:
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 an adventure with sleep train for some added variety.
increasing mileage
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?
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.
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.
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.
training week (12-17/10/2010):
mon: 1 ride; 12km recovery run
tue: 1 ride; 2 runs totalling 30km (10k easy/20k moderate)
wed: 2 runs totalling 30+km(12+k easy/18k moderate run)
thu: 2 runs totalling 27km (10k easy/17k moderate)
fri: 18k easy
sat: 25k run (2:00)
sun: 32km run (2:30)
total: run ~174km - 10 runs; 2 rides
Monday, September 20, 2010
Three Peaks Photo Journal
Brain is still trying to sort out the images of that fateful day. Until then here are some photos to enjoy...
Thursday, September 16, 2010
How to get in trouble
This is how I'm feeling right NOW! (picture taken by 3yo)
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.
In this case the key player in this scenario is SLEEP TRAIN and goes something like this...
ST: 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.
ME: 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!
ME: Do we have a plan to break 17 hours? Is there info on the web? Any reports, maps, etc?
ME: What gear do we need?
ST: 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.
ME: So should I practice running up and down insanely steep hills with no idea of where I'm heading while randomly screaming your name?
ME: Or cursing your name!?!
ME (must have been a more positive mood): Sounds like fun. Luckily I had already started secret training to have a go at (removed information to protect the insane)
ME: Think I'm all clear for the 18th. Have you found any other suckers? Oops I meant participants?
ME: 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.
ST: How you feeling for next Sat?
ME: Feeling sick just thinking about it!
ST: Yep it will be one tough day.
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!
ME: 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.
ST: Make sure you have a map and compass, plus a basic survival kit. This time next week we may hold the record.
ME: Or I'll be in hospital. What maps do I need?
ST: Responds with maps needed. Asks about training.
ME: Will do. Nothing for me (my wife) was away.
ST: Are you ready for the toughest part of your life tomorrow? Lets meet at 345am at my place for 430am start...
ME: 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.
Sitting here with only 12 hours away from go time this is the sort of internal dialogue that is playing along in my mind.
MIND: You know you can do this. You've gone long before and been described as an endurance beast.
BODY: 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.
MIND: 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.
BODY: 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.
MIND: 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.
BODY: 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!
MIND: OK settle, I'll pack some chocolate and an energy bar or two just in case.
BODY: Thanks!!
Time to rest...
Wednesday, September 8, 2010
Training 5/9 - 11/9
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 Sean G 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?).
sun (5/9): pm- 20k run (~1:30), 15min easy cycling, 3 sets of leg presses - 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?
mon (6/9): am- 60min run w/ workout ? - 20min threshold, 2 x 800 + 8 x 30/30s - can't actually remember the details but i think it went something like that.
pm- 9k easy run in 41:05 - nothing remarkable about this run. hammies a little tight (from weights).
tue (7/9): am- 16k run (1:12:07) moderate - 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.
noon: 12k run (48:02) hard - 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.
wed (8/9): noon- 38:33 struggle-fest - 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.
pm: workout 10 x 400m on 2mins (session goal 80sec on/40sec off)
warmup: 1200m in 5:17 - felt ordinary so decided to just get into it. when tired, run fast!
session: 10x400m on 2min
1 - 79" (40" rest)
2 - 80 (40)
3 - 79 (41)
4 - 79 (40)
5 - 78 (40)
6 - 79 (40)
7 - 78 (40)
8 - 77 (41) - put the music on
9 - 79 (41)
10 - 79
cooldown: 14mins on the road
- 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 sleep train 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.
thu (9/9): noon- 1h10 easy run - 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.
fri (10/0): noon- 11k easy (~48min) - 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.
pm- 30min easy run w/ 4x400m hard - 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)...
sat (11/9): recovery day - don't think anything will be logged while my wife is out of town.
total:
sun (5/9): pm- 20k run (~1:30), 15min easy cycling, 3 sets of leg presses - 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?
mon (6/9): am- 60min run w/ workout ? - 20min threshold, 2 x 800 + 8 x 30/30s - can't actually remember the details but i think it went something like that.
pm- 9k easy run in 41:05 - nothing remarkable about this run. hammies a little tight (from weights).
tue (7/9): am- 16k run (1:12:07) moderate - 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.
noon: 12k run (48:02) hard - 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.
wed (8/9): noon- 38:33 struggle-fest - 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.
pm: workout 10 x 400m on 2mins (session goal 80sec on/40sec off)
warmup: 1200m in 5:17 - felt ordinary so decided to just get into it. when tired, run fast!
session: 10x400m on 2min
1 - 79" (40" rest)
2 - 80 (40)
3 - 79 (41)
4 - 79 (40)
5 - 78 (40)
6 - 79 (40)
7 - 78 (40)
8 - 77 (41) - put the music on
9 - 79 (41)
10 - 79
cooldown: 14mins on the road
- 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 sleep train 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.
thu (9/9): noon- 1h10 easy run - 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.
fri (10/0): noon- 11k easy (~48min) - 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.
pm- 30min easy run w/ 4x400m hard - 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)...
sat (11/9): recovery day - don't think anything will be logged while my wife is out of town.
total:
Sunday, August 22, 2010
Early mornings with the BMMC
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.
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