RUN ON SATURDAY 02/06/07

Ran for 1.10.00 on the tready Saturday morning. I set it at 5.30 pace and ran out 13Km. The idea was to keep the heart rate down and get the k's up in the legs. All in all I felt very relaxed and happy throughout however by about the 40 min mark I was well and truly over the wall I was facing!!!! Must get out on the road more often....

Back To Where It All Began....

I've dug up an old training schedule from December 1998 that I used to follow. I Can't believe thats almost 9 years ago.... I also can't help but think what if??? What if i had of kept training solidly through those years? Ah well it just means the next 9 years will be slightly more challenging!! SO I'll start on with the training schedule next Monday which is an endurance BASE PHASE that concentrates on building up my aerobic base and stroke volume!!! For example:

Week 1
Monday - Weights
Tuesday - Fartlek 2/3/4/5 min at 166 -172 bpm with 1 min recovery jog b/w efforts x 3
Wednesday - Weights and 30 min easy recovery run
Thursday - Rest Day (Nice)
Friday - 1:10 easy run
Saturday - Weights and 1:30 easy bike ride
Sunday - 1:10 easy run

IT WAS A BIT WINDY ON THE DAY.........

And I'm not talking about the Thai curry I had the night before either!!! I really enjoyed myself on the day though (Sri Chimnoy Williamstown 2007) . Met Steve earlyish and he introduced me to a few of his Hobsons Bay running crowd and the Cool Running runners. I gotta get me one of their hats!! Quick stop at the toilet before the crowds lined up and then over to the start line and we were off. The first half went well, I was doing around 4.50ks and feeling pretty good. Then when I hit the turnaround point on to the foreshore and BANG!!!! the wind hit me (and everyone else of course) and I thought I was actually going backwards at one stage. I passed Morsey going the other way (thanks for the big cheer mate!!) doing the HM (I thought of you then and the wind)Anyway I pushed on and time checked every K, watching the time creep up and up.... On to the running track with a girl just behind me thinking I'll just maintain this pace to the end as I should have kicked it up a bit at least a K out. Anyway she decides to kick a bit so me being a male and all decides to kick a bit as well.... So I'm about 50m out from the finish line when this bloke decides he's going to beat me in!!! For *#@%* sake why bother?? So I end up sprinting to the line for a time of 51.40 (on my watch) and nearly sharing my Thai curry with the officials in the process!!!! So I pull myself together and line up for a pancake while waiting for Steve and Morsey to finish and had some apple crumble as well. Magnificent food I must say. Got down to the track in time to take a quick video of Steve finishing and then after he stopped throwing up I helped/carried him up to a bench and then lined upo for some pancakes for him.... (Just kidding I made him get his own!!) So we're standing there waiting for Morsey to finish and listening to the names get called out for the spot prizes only to realise that our spot prize tags are still attached to us!!! Steve's still feeling a bit light headed at this stage so I put our tags in the box and lo and behold I was the last name pulled out (much to Steve's chagrin) and I won a prize package that consisted of shoes and running gear!!! You beauty...... I missed Morsey's finish as I was getting 'fitted' for my gear but caught up with her soon after. All in all I really enjoyed the day and it revived memories in me of all the previous events I had run in. My previous best time for the 10k event was in 1999 for 44:45. I ran on Sunday in 51:40 so I've got a bit of work to do there....

I'VE BEEN IN LIMBO

I can't believe 3 months has gone by since I last posted!!! Now for some of you that is probably a blessing however I did wish to deprive the remainder of my devoted readers another second of non-posting... Mind you as Steve and Morsey are the ONLY people who read this I guess I havent really deprived anyone of anything!!!! So, what have I been doing. I went through March training well then April was a sort of up and down affair but I've tried to run as often as I can with the Master and have increased my distance slightly as well. I've entered the 10klm Sri Chimnoy run for this comong Sunday and hope to get under 50 mins. I'm doing 48+ on the tready so hopefully the wind will be behind me on Sunday. At least it's a flat course. Health wise I had a flu jab about 2 months ago and havent caught anything yet. Now considering I have 3 kids, 2 at school and one at Kindy, I reckon it must work... They have all had the sniffles, temps, sweats, coughs and sneezes (poor buggers) and usually I get it when they lose it but so far... so good!!! Life wise I've nearly finished my wine cellar (tiled and grouted about 3 weeks ago), had my little girl desexed (dog that is) My mum and neice came for a visit (3 weeks) from NZ and surprise surprise, my sister and her remaining 2 children showed up to surprise us..................... 10 days later I drove them to the airport. I need another holiday!

10 K's!!!! Haven't Run That Far In 6 Years........

Great run today! Got off the phone from The Master (Steve) and was inspired to go for a run. Jumped on the tready and pumped out 10k's in a time of 50 minutes flat!! I kept a 5min pace going throughout and did it surprisingly comfortably. My best ever 10k run was back in 2001 for 41:20!!! Long way to go yet!!

Last Monday I did simulated track running on the treadmill.

I did: 4 x 400 @ 14kph with 20 pushups and 20 situps and a 200m float in between

4 x 200 @ 14.5kph as above

4 x 100 @ 15/16/17/18 kph with 200 float only

All up it took me 45 minutes and I was knackered at the end.

6.5Ks for 30:54 last night..... I've been running on the tready at home most nights at about 10:00 PM. I get the kids in bed by 8.30 PM and then clean up a bit before pounding out the k's!! I split last night's run by k's and then 1/2 k's for the last 1500 metres. I've changed my wieght training around to do more traditional circuit work which gets the heart rate up for a longer period. I want to buy another punch/kick bag and get back into some kickboxing training. My oldest boy is on at me to train him so it's good incentive. Anyway, nose to the grindstone......

Running running running.....

Had a great week off work. Got in plenty of running on the tready and dropped a kilo!!! I even did a couple of Hill Walks on it which were surprisingly tough! I ran just under 40 mins for 8ks and under 18 mins for 4ks... Back at work now so I'll get back into running with The Master again whenever he can fit me in!!

Good luck on the Zoo Run Morsey!!

My New Friend

EV205T

Motor: 2hp continuous
Speed: 1 - 18km/h
Console: TV console (7") which includes speed, time, distance, calories, pulse, display, one touch speed & elevation controls, toggle speed & elevation controls
Programs: 6 pre set, 10 levels, 1 manual, 1 HRC
Heart Rate : contact, polar chest strap included
Elevation: 15 level
Running area : 20" x 55"
Deck: suspension deck with soft drop
Safety Cut Off : yes
Features: folding, TV console with free to air, cable & DVD capabilities
Max User Weight : 125kg
Warranty: 15 years motor, 2 years parts, 1 year labour


Bought a treadmill the other day.... It's an EVO 205t. I'm picking it up today from the auction house. It cost me $300 and I reckon I got the bargain of the day.

Speaking of treadmills I smashed my 5k time today on the tready at work. 22:58 (previous best was 23:44)I did 5min/klm and 4.3min/klm splits every kilometre for 4 kilometres and then 500m splits for the last k!!!! Very happy with that!!!!! I hope to crack 22:30 by the end of Feb and run 4.5min/klm the whole way.

I Need More Sleep!!!!!!!

This will be short and sweet as my eyes are battling with my brain and I think they are winning..... The sad part is it's only 8:45 AM and its gonna be a long day at the office!!

Had a great run on Monday and recorded my 2nd fastest time and quickest since returning from holidays. Only 6.5k's but I really enjoyed the run. Gym today and a run possibly around Albert Park Lake tomorrow zzzzzzzzzzzz

Give this a go...

A) Four jobs I have had in my life:
1. Soldier
2. Karate Instructor
3. Hotel Manager
4. Massuer

B) Four movies I would watch over and over:
1. Fists of Fury
2. Snatch
3. Lord of The Rings (Parts 1,2 & 3)
4. The Castle

C) Four places I have lived
1. Mt Isa
2. Maroochydore
3. Puerta Galera
4. Mt Martha

D) Four favourite T.V. shows (the movie bit was hard enough!)
1. Shameless
2. Oz
3. The Sopranos
4. Letterman

E) Four of my favourite foods:
1. eggplant
2. spanish omellette
3. charcoal chook
4. dip

F) Four places I would rather be right now:
1. Spain eating a Spanish omellette
2. Any golf course anywhere playing golf
3. Smacking golf balls of the back of a cruise ship
4. Sky diving on to the island where they are shooting the Sports Illustrated bikini models

G) Four friends I think will respond:
Morsey and Steve (I only have 2 friends......)

RUNNING WITH STEVE

I wasn't going to run yesterday but when I saw Steve in his gear about to go out I got the itch!!! Actually I was planning on a stationary bike session in the gym and knew I'd get more out of a run with Steve. We just took it easy (I was still stuffed!) and did it in 36:20. We ran it in reverse and I can honestly say that it was no easier than the normal way..... The conditions were pretty humid and as I'd forgotten my hat I was constantly wiping sweat and sunscreen out of my eyes which is a real pain in the arse!!!! I showed Steve how to insert MapMyRun into the blog and below is the route that we took. It's pretty nifty as you can zoom in and move the map around.



I'm having a couple of weeks of no carbs and no grog and then low carbs low grog for a while..... I've begun eating more fruit and drinking a lot more water (and less coffee) and I must admit I'm feeling the difference already!

I'm aiming for the Zoo run in Feb Morsey!!

I WAS GONNA............

Yep I sure was!! 3 weeks holidays and I was gonna keep up my running and I was gonna limit the drinking and well, you get the picture. 1 run (5.6k) in all that time and 2 gym sessions, both interrupted by Mick my over the road neighbour with beer in hand!!! I really didnt stand a chance though. Mind you I kept the food intake in check so weight wise I didnt really budge.

I had a run with Steve yesterday (6.5K) around the Tan and BOY did I feel it. My heart rate stayed at about 177 and peaked at 186 up the hill..... Still I'm off and running again so to speak!! I'm going to check out the local gyms down my way to see what Boxing/Boxercise/Cardio Kickboxing/Mortal Combat classes they offer. One or two a week with the running and gym work I think.