Monday, December 20, 2010

Not Alot Going On

The title of this post pretty much says it all. I'm not really training much at the moment. Down to 2-3 runs a week. Reasonable length runs tho, 10km's most of the time. And I'm hoping to add some cycles, and strength workouts to the mix soon too. But really I'm just enjoying having a bit of a quiet time before I start training proper in the new year. Because next year is going to be quite intense. I want to lift myself to a new level, and by the end of the year I will be able to call myself an endurance athlete, as opposed to a fat guy who runs, as I am now.

But there will be more about that in the new year.

Tuesday, December 7, 2010

So what now?

Its been interesting times since Taupo. For the first time since May, I haven't got an event on the horizon to train for. I've been away from home for work for most of the time since the weekend of Taupo, so its been very easy not to do any training. I've only run 20km since the Kerikeri half marathon, which is nothing really. And haven't touched the bike since I got home a week ago.

The next big event I'm targeting is going to be the 2011 Northern Crossing Duathalon, which isn't until May. No doubt I'll do some more events between now and then (The guys I did Taupo with are already talking about going down and having a go at the round taranaki cycle challenge at the end of January). But my main goal, for the next 3-4 months is to build up a huge base level of fitness, in preparation for targeted events in the 2nd half of 2011. Specifically what I want to do, on a weekly basis is:
  • Short runs (5km) in the mornings (before work) 5 days a week.
  • 3x medium - long runs a week. (approx 2 x 10km during the week, 1 x 15k ish on the weekend)
  • 3x cycles (2 x medium length during the week, approx 1 hour, 1 x long on the weekend, 2 - 4 hours)
This would end up with me running around 60km/week and cycling for 80 - 120 km/week which is a big step up from where I am at the moment, so will take some time to get to. But if I'm able to get to that then I will be at a level I should be happy with.

Tuesday, November 30, 2010

November

Running distances from November, 
a weeks break after the half marathon to get ready for Taupo

The Last 2 Weeks

Round Taupo Cycle, 27 November

Kerikeri Half Marathon, 20 November

Sunday, November 28, 2010

Taupo

Another weekend down, another event ticked off... This time it was the around lake Taupo cycle challenge. For this one, I did the 2nd 80km out of 160 as part of a relay team with my mate Kris. I went into the weekend quite worried about things, I felt that I hadn't spent nearly enough time on the bike, due to a combination of university and training for last weekends half marathon. So once again, went in with only the goal of finishing. If I had to pick a time to aim at, 4 hours (20km/hr average) would have been what I was aiming at.

The race itself was brilliant, but challenging. Conditions were hot, but sunny with a medium headwind for part of the ride. I found I was right about a lack of time on the bike, aerobicly, I felt pretty good the whole way around, but my legs shut up shop and just didn't want to do what I wanted pretty early in the piece. I felt good pushing a small gear at relatively high cadence, but struggled with the strength to push a bigger gear. I also learnt a bit about riding in groups, a few times I got myself in the middle of a good group and made great progress, but to often I found myself at the front for too long, ended up getting tired, and unable to stick with the group when I got off the front... This is something I'll learn with practice I think.

The end result had me home in 3hr, 40min, 17 seconds. Which I'm pleased with. If I had been offered that tiem before the race I would have gladly taken it, and it was about 2 hours faster than my previous 80k ride, during the northern crossing in May.

So the only question left, is what next?

Sunday, November 21, 2010

Kerikeri Half Marathon

Well it's come and gone, and for the first time this year after a half marathon, I can honestly say that I have exceeded my expectations. I set myself a plan (pretty simple really) start slower than I think I can do it, and progressively speed up throughout the run as I feel I can. And for the first time this year, I followed my plan. Using approximate numbers my first 10k (63min) were run at 6:18/km pace, 10-16km at 6:12/km pace and 16km-finish at 6:00/km pace. End result was 2:10:35. A personal Best by 10 min 7 sec, and a years best by 17minutes! So very, very happy with myself.

As for my goals I gave myself after the Waitakere Half;

1. Weigh under 100kg. I weighed in at 100.6 on race day. So close, but not quite... I'll get there tho.

2. Run every step. Done

3. Enjoy the run. Done, well and truly the most enjoyable one I've done.

4. 2 training runs longer than 15km. Only managed one, but also had 3 10k ones, so close...

Sunday, November 14, 2010

Weekly Update

Well, another week has passed, and more progress has been made. This week I got through 4 good runs, totalling 41km, including a 15km run this morning. That is the longest training run I've ever done, so something to be pleased with I think. I also ran it relatively comfortably, whilst 6:25/km pace is not setting the world on fire by any stretch of the imagination its still a faster pace than I've done on a run longer than 10km before. But the main thing was the whole way through I felt nice and comfortable.

This time next week I will have done the Kerikeri Half Marathon, and to be honest I'm feeling more prepared for this one than any other I've done. But I stand by my previous statement that I'm gong for completion, not a goal time. I'm aiming for 3 more training runs next week before the race, hopefully with another 10km. Feeling good about things.

Wednesday, November 10, 2010

New Shoes

Something I have been talking about getting for months, finally happened today. A pair of Asics GT-2150's, in lime green even. Hopefully they'll make a difference and I'll fell a bit better than in my old worn things.

Asics GT-2150

Tuesday, November 9, 2010

The End of University

Well, last week, the first week of November was exam week for me. So was a bit of a stressful one to be honest. The good news tho is that its all finished, and I can relax for a bit. In terms of my training, I got through all the runs I wanted to, 4 x 8km, but only managed one of the rides. So good, without being prefect.

I'm now 2 weeks away from the Kerikeri half Marathon, and 3 weeks away from the round Taupo cycle race. So I should be starting to peak in my training. I think that I'm going OK so far for the running side of things, definitely have more miles behind me than I have had at any other stage this year, so I should be able to complete the run in reasonable shape. However I'm starting to get a bit worried about the cycle. My longest ride has been 19km... less than 25% what I need to be doing. I know that I can finish it, but I have a feeling its going to be a long, and painful ride...

Sunday, October 31, 2010

End of the month

Well, on a whole, the 2nd half of the month, following the Waitakere half marathon has been good. I've been getting more consistent in running longer distances. I can honestly say now that my normal run has changed from 5km, to 8km. Which is good, but I still need to start doing long runs regularly.

My diet has not been that great for the last few weeks. That's mainly due to studying for exams. But it's been good enough, that my weight has pretty much stayed constant at 103kg.

And finally I got back on the bike again this week, a 10km and a 15km. So no where near the 80km I'm going to be doing in a month, but at least I've started.

Finally, Octobers runs, somewhat dominated by the half marathon:

Tuesday, October 26, 2010

Motivation

So, today I'm feeling tired, and not at all motivated to go for my run. Movies like this help. No matter what it is in life you want, if you want it enough, and are prepared to make sacrifices then you can have it. Time to be like the kiwi, and go for that run...

Monday, October 25, 2010

Went sailing instead

Well last week was an OK one, without being great. Had a few problems with my new program I'm trying to get going. firstly I tried to start the 100 push ups and 200 crunches programs at the start of the week, and I was hurting for 5 days after! Now I know a bit of soreness is a good thing, but that's a bit much. So I'm going to change the program, and just keep on week 1 until The pain starts to improve. Also last week was my last week of class for university. Now I know its no excuse, but my diet was pretty awful. I'm not sure what the number is, but I'm sure my weight's gone up. And the last thing that went wrong is instead of my long run, I went sailing, I did the Coastal Classic, which took up 2 days by the time I got home... So I'm a bit down on my target for the week. 
Coastal Classic Start, in there somewhere.

Saturday, October 16, 2010

The week after the race before

Running wise, it's been a fairly light, but satisfying week following the half marathon. Only 26km run, but I think that that's ok following a big run like I did last week. And I've been reasonably happy with my runs too, it was 26km at good pace, not just dawdling along.

I've also been doing some thinking, about what I want to achieve for the rest of the year. I spent some time on the runners world forums, trying to find out why my time last week was not what I was hoping for. One of the things that stood out was that I just didn't have enough miles behind me to be worrying about running PB's. And to be honest, I don't have the time (either hours a day, or days available) to get the sort of mileage I really need between now and Kerikeri, It's only 5 weeks away.

I'm still going to run it, but instead of having a goal time of 2hr 10 min, I'm going to set myself some different goals for this one.

  1. Run the race weighing less than 100kg (As of today I weigh 103kg)
  2. Run every step, however slowly (That is something that has really bothered me from Wellington and Waitakere, I walked for parts in both)
  3. Enjoy the run (For the last 2 halfs, I've gotten so disappointed half way through, when I realised I wouldn't set the time I wanted, that I hated the 2nd half. A feeling I need to change)
  4. Have 2 training runs longer than 15km.
If I can do those things, then I'll walk away feeling good about myself. And to be honest, the time will look after itself anyway. 

I've also decided to add some strength training to my week, I've started the 100 pushups, 200 situps and 200 squats programs. It's only body weight stuff, but it's a lot more than I've been doing up until now, so it has to help. 

Sunday, October 10, 2010

Waitakere City Half Marathon

Today I ran the Waitakere City Half Marathon, I finished in a time of 2hr 27 min 29 sec. Which is faster than my last effort in Wellington, so that is a good thing. But it is well down from what I was aiming for, and what I feel I'm capable of. Considering I was doing 1 lap of the course in 61 minutes a week ago I should be capable of much faster. So I'm going to have to do some work, find out why I didn't perform, and do better next time. I am still aiming to run under 2.10 this year. 

Friday, October 1, 2010

September


Septembers distances. Starting to ramp up towards the end of the month. 

Monday, September 27, 2010

Another Challenge

Well, as far as this weeks trainings gone, there can be no complaints. 4 runs for a total of 28.9km ran. This is the biggest single week I've done since I started training after wellington. So I'm quite happy with my efforts. But as I said in the previous post, I'm also much happier with the speeds I'm now getting. Even running as fast as 5.50/km for 8km runs. Not a month ago I was happy with 6 and a half minutes for 5km. So progress is definitely being made.

The big news of the week, is that I've entered the Waitakere city half marathon. This is on the 10th of October. Cornelis is going to be using it as a training run for the Akl marathon, and I'm doing it as a challenge on its own.

So with less than 2 weeks to go, I have a big week ahead of me.

Wednesday, September 15, 2010

Update

Well, I'm not sure what week of training it is anymore, and it's been a long time since I updated this thing, but here we go anyway. I've given up on running a full marathon this year, I just don't have the time around my studies to do the miles I need to do. How ever I haven't totally given up! I am still running, and have been averaging 20-25km per week. Also the diet, which I said I was going to start has been going well. I'm far from perfect, but have dropped my weight significantly, about 12kg down so far, and my fitness is improving. On average I'm 30 sec / km faster than I was in July. In my last post I was happy to get down to 6min/km, now that's normal and 5.30 - 5.45 is fast. So for the rest of the year I'm aiming to get my half marathon time down to the 2 hour mark... and I'm thinking that this one is possible. I'm targeting the Kerikeri half marathon in November for this. I'm also entered into the round Taupo bike race, as part of a 2 man relay.

And finally, the distances I ran in August:

Sunday, August 15, 2010

Week 6

Well another week down. This week I started with a great 5k run, taking another minute off my best time, set 2 days ago, and getting below 6min / km for the first time in this training so far. That was followed by a not so fast 8, and 5 k on the next 2 days. The good thing about those runs is that I felt terrible, slow, heavy legs etc. But still ran times that a few weeks ago I would have though were good. So I am starting to get better.

University and work commitments combined to stop me doing a the long run on the weekend, but I did manage a 8k. Again, didn't feel good, but still came home faster than the previous 8k from the same course. So all in all a positive week.

For next week things are stepping up. Not in terms of running, in terms of weight. Its back to the South Beach Diet for a while, until I get my weight down to where it needs to be for a marathon. Hopefully it all goes well.

Thursday, August 12, 2010

Week 5

Well, I'm a bit late posting my week 5 summary, but it would have to be the best week of training so far. All 4 runs got done, 2x5km, 1x8km and 1x10km, and they all got done in good times. The 10km run was done at 6min 35 sec / km, which is about 10sec/km faster than any of my earlier long (or medium length for that matter) runs. I also felt nice and comfortable doing it, and would have been happy to carry on at the same pace for longer. I followed that up with a 5km the next day, that knocked a minute off my previous best time for that track.

So all in all, a satisfying week. I'm starting to feel as if I'm making progress, the fitness levels are going up, and the long races I have planned for the next few months are starting to look more achievable.

Monday, August 2, 2010

Sunday, August 1, 2010

Week 4

Week 4 done, that means 1 month down, 3 to go... 1/4 through the training program.

This week was good, without being great. I seem to finally be over my blister problems, so I actually feel I can run now. But I am feeling very up and down about my runs. Some days I go out and feel fantastic, some days I feel terrible. I need to figure out what it is that makes the difference, be it diet, rest, the time of day, what ever... Or else things are going to start getting difficult.

This week I managed to do all 4 runs, but couldn't manage the long weekend run. I just felt terrible after a few hundred meters, so called it a day after 5 of 15km. Still I ended up with 23km this week which isn't too bad.

Sunday, July 25, 2010

Week 3

Well another week of training done. This time I didn't stick to the schedule, mainly due to the big nasty blister on my foot from last week. I only managed 3 5.2km runs, so 1 long run down on what I was meant to do. Instead of the long run, I did 20km on the bike, so not ideal, but not the worst that could happen.

I still have to get some new shoes, and I still have the remains of a blister on my foot. That said, I don't want to fall to far behind, so I'll be trying to stick to the schedule again next week.

Saturday, July 17, 2010

Week 2

Week 2 done, and mostly all going well so far. All scheduled runs got done. We're still not going fast yet, running around 6min 50sec per km on the long runs at the moment. Going a bit faster on the shorter runs now however.

The bad news is that I've got quite a nasty blister on my left foot, under the arch. So I'm going to be buying myself a nice new pair of running shoes, which will hopefully fix the problem. But until then, and until the blistering goes down I'm going to have to take things easy. Better to miss a few days, than damage myself badly and miss weeks latter.

So, until then, cross training is the way forward.

Monday, July 12, 2010

Week 1

Well, week 1 (week 2 from the program) of our marathon training is now complete. Which means so far things are going well. Week 1 was 3 5km runs, all done in 32-34 minutes and a 10km run, which took 68 minutes. So we're going slowly, but that's OK at this point, I think...

This week's schedule goes 5km, 6.5km, 5km and 8km. Which looks to be no harder than last week. So hopefully the weather behaves, and we are able to keep our 100% strike rate going.

Wednesday, July 7, 2010

Coming Next

So, what I've learned from the previous months races is that my training needs to step up significantly if I'm going to get results that I'm happy with. So I have decided on a training program to follow, and have decided on some events to build towards;

1. Whangrei half marathon, 12 September, Goal: Personal Best half marathon time

2. Auckland city marathon, 31 October (this will depend on getting a ticket off trademe as they are sold out) Goal: Finish full distance marathon

3. Kerikeri half marathon, 20 November, Goal: sub 2 hour half marathon

4. Round Taupo cycle race, 27 November, Goal: Completion (in a team)

Wednesday, June 30, 2010

Disappointment



My next challenge was a 2nd half marathon. And for some reason I thought that Wellington, in winter would be a good choice. Myself and 2 friends went drove down to attempt the harbour capitol half marathon.

If I'm honest with myself I know that my training suffered following the northern crossing, so I was not expecting to set the world on fire.

However, once again in nasty, cold, wet conditions, I was still disappointed with my result. Whilst I was able to finish (and I still think that finishing is something to be proud of) I ran 2hr 30 min. 10 minutes slower than I ran in Kerikeri last year.

I guess this means I will have to go back and do another until I'm happy with my result.

Tuesday, May 18, 2010

Northern Crossing Done


Well, I said in a previous post I'd be training 5 times a week to get there. That didn't happen nearly was many weeks as I would have liked it to.

But, I got there, It was slower than I wanted, partly because I wasn't as fit as I wanted, and partly due to the conditions. We are looking at strong headwinds, and heavy rain for the duration. It took over 7 hours. But I completed my first multi sport event!

One job done.

Monday, March 8, 2010

Goal 1, The Northern Crossing

It Begins

As a part of my get fit program I started last year, I'm setting myself new challenges, the first is the northern crossing on May 15. That is 9 weeks and 6 days from today. So I have a lot of work ahead of me.

I'll be entering the Duathalon, so I'll be doing 2x 8km runs, and over 80km cycling.

To get there, I'll be training 5 times a week. At least that's the plan.

The blog is to record my progress training, dieting etc. and by publishing what I'm planning like this, it makes it harder to back out!