Date: 19 May 2009
Time: 40 minutes 36 seconds
Distance: 8.1399km
Approx Speed: 12.03 kmh
Average Heart Rate: 152
Google Ped: route
I took it very easy tonight. It is very pleasing to be able run at this pace and do it so easily, so I am making some good improvements I think. My legs are still a little sore from the last 20.5km run two days ago. I also did a cross training session at the gym yesterday, about one hour concentrating on upper body, chest arms back.
Tonight I ran in the rain, with a very strong breeze blowing. The wind was strong enough to cause the rain to blow almost horizontally when I gott to the waterfront. I wore a florescent rain coat that help me stay warm enough to carry on and it acted a lot like a a sail at times. It was a bit of a battle against the elements but I still managed a good pace. Heading south at one point along the route I ran straight into a strong headwind, and it was almost like running uphill, the hardest head wind I have ever encountered.
On the way back was quit bizarre, being propelled along by the tail wind. Tonight was a silly adventure, I hope not to have to run in weather like this again, but I suspect I will have to. Forecast for my local area is for an intensifying rain and heavy winds for the next few days.
Tuesday, May 19, 2009
Sunday, May 17, 2009
Planned run 100 minutes
Date: 17 May 2009
Time: 106 minutes 16 seconds
Distance: 20.57km
Approx Speed: 11.61 kmh
Average Heart Rate: 152
Google Ped: route X 3
I did the same 3 lap route as my last 100 minute planned run exactly a week ago, but I took a slight detour that added another 30-60 metres. Not that important, but I want to know my pace and distance so I know if I am improving at all. This run is probably about 20-30 seconds faster than the time suggests.
I stuffed up with my timing today - I failed to start the timer for the first lap, and only discovered the fact when I was checking the split at the end of the first lap. The second split was 35 minutes 30 seconds, and the combined time for the second and last laps was 72 minutes 46 seconds.. Based on previous efforts, I tend to lose about 2 minutes each lap. So the first lap I estimate I likely did in about 33 minutes. 30 seconds. That is where the 106 16 time comes from today, 72 minutes 46 plus the estimated 33 30.
I used the new water belt, and this has me carrying an extra 850 grams. I managed to drink the lot over the whole run without stopping, so this is the first genuine non-stop 20km run I have done. 106 16 compared to 109 46 last time. Over the 100 minutes or so, it still is not enough water, but it is a lot better than no water at all.
I started late in the afternoon today, instead of doing the run in the morning. I felt a little ill ( headache, slight nausea ) yesterday, and woke this morning after a poor nights sleeps with a big headache. I think I might be fighting off a bit of a cold, as a lot of colleagues at work have been ill. I definitely felt a bit low on energy from the middle of the run onwards, and it was a huge struggle to maintain the pace. The last lap and the last 3-4 km was really hard - seriously hard, and I battled the temptation to stop for quite a long way!!
Anyway, I am very pleased that I was able to get the run in, and the pace was ok considering I was feeling slightly under the weather. The fact I did not stop is significant, I overcame the pain and continued, which is very satisfying. I have yet another 100 minute run next week, and a scheduled 2 hour run the week after. However we are going to do a 15km race instead. The race I hope will help me work out a faster pace.
100 minutes for the half marathon is an average speed of 12.6585km/h, and that is a significant jump for me. I don't know if it is doable in 8 weeks, and the 15km race will be a good indicator.
Time: 106 minutes 16 seconds
Distance: 20.57km
Approx Speed: 11.61 kmh
Average Heart Rate: 152
Google Ped: route X 3
I did the same 3 lap route as my last 100 minute planned run exactly a week ago, but I took a slight detour that added another 30-60 metres. Not that important, but I want to know my pace and distance so I know if I am improving at all. This run is probably about 20-30 seconds faster than the time suggests.
I stuffed up with my timing today - I failed to start the timer for the first lap, and only discovered the fact when I was checking the split at the end of the first lap. The second split was 35 minutes 30 seconds, and the combined time for the second and last laps was 72 minutes 46 seconds.. Based on previous efforts, I tend to lose about 2 minutes each lap. So the first lap I estimate I likely did in about 33 minutes. 30 seconds. That is where the 106 16 time comes from today, 72 minutes 46 plus the estimated 33 30.
I used the new water belt, and this has me carrying an extra 850 grams. I managed to drink the lot over the whole run without stopping, so this is the first genuine non-stop 20km run I have done. 106 16 compared to 109 46 last time. Over the 100 minutes or so, it still is not enough water, but it is a lot better than no water at all.
I started late in the afternoon today, instead of doing the run in the morning. I felt a little ill ( headache, slight nausea ) yesterday, and woke this morning after a poor nights sleeps with a big headache. I think I might be fighting off a bit of a cold, as a lot of colleagues at work have been ill. I definitely felt a bit low on energy from the middle of the run onwards, and it was a huge struggle to maintain the pace. The last lap and the last 3-4 km was really hard - seriously hard, and I battled the temptation to stop for quite a long way!!
Anyway, I am very pleased that I was able to get the run in, and the pace was ok considering I was feeling slightly under the weather. The fact I did not stop is significant, I overcame the pain and continued, which is very satisfying. I have yet another 100 minute run next week, and a scheduled 2 hour run the week after. However we are going to do a 15km race instead. The race I hope will help me work out a faster pace.
100 minutes for the half marathon is an average speed of 12.6585km/h, and that is a significant jump for me. I don't know if it is doable in 8 weeks, and the 15km race will be a good indicator.
Friday, May 15, 2009
Planned run 10x30 speed with 30 second jog recovery
Date: 15 May 2009
Time: 30 minutes
Distance: meh km
Approx Speed: meh kmh
Average Heart Rate: ...
Google Ped: meh
Ran with Christine for approximately 30 minutes - The first 10-15 just jogging to warm up. Then commenced my speed runs. Felt ok, could maintain a good speed and recovered quite well to do it again after thirty seconds.
No injuries, but as per usual when I run in the morning, I have a ravenous appetite and after eating feel the need to sleep. Must resist - both.
Time: 30 minutes
Distance: meh km
Approx Speed: meh kmh
Average Heart Rate: ...
Google Ped: meh
Ran with Christine for approximately 30 minutes - The first 10-15 just jogging to warm up. Then commenced my speed runs. Felt ok, could maintain a good speed and recovered quite well to do it again after thirty seconds.
No injuries, but as per usual when I run in the morning, I have a ravenous appetite and after eating feel the need to sleep. Must resist - both.
Thursday, May 14, 2009
Planned Cross Training
We have a plan drawn up by one of the professional trainers at the gym. She tried to sell us 'Personal Training' but we resisted. We are doing simple upper body work just to improve core strength in support of the running we do.
I may grab the plan and place it here for the record. It is pretty easy and involves a lot of machines to pump muscles, working primarily on arm, back, chest and abdominals. A small amount of leg work too.
Today was my first effort doing the program - We ran out of time to do it all so we skipped leg work ( Only squats, leg presses etc), but we did all the upper body stuff and the abdominal work. My legs get a good work out on the running days anyway, but some more strength will help me I think. So we need to get to the gym early to get it all done.
One thing we did as part of induction was to take resting heart rate and blood pressure. I had a heart rate of 47 - a few months ago it was 53 or so. And I recall when I had not been training at all it was typically around 65. So that is a pretty good indicator that my fitness has improved.
My blood pressure was a little odd though - initially it measured 150 over 70 or something. We adjusted the band and did it again and it was 132 over 70 after several measures. The professional trainer was a little vocal about that, saying it was higher than she had anticipated. But I have investigated and find the following:
- The lower number is not _that_ important - It can be an indication of a problem if the difference between upper and lower values is too large.
- The upper value 132 is within 'normal' range for an adult man, anything above 140 would be good reason to seek a health professional.
I had read that runners can have unusual readings like this - so if a larger upper value and a lower lower value is associated with a slow heart rate, it is an indicator of good fitness for a runner. I might just go to a doctor and have it checked out.
I may grab the plan and place it here for the record. It is pretty easy and involves a lot of machines to pump muscles, working primarily on arm, back, chest and abdominals. A small amount of leg work too.
Today was my first effort doing the program - We ran out of time to do it all so we skipped leg work ( Only squats, leg presses etc), but we did all the upper body stuff and the abdominal work. My legs get a good work out on the running days anyway, but some more strength will help me I think. So we need to get to the gym early to get it all done.
One thing we did as part of induction was to take resting heart rate and blood pressure. I had a heart rate of 47 - a few months ago it was 53 or so. And I recall when I had not been training at all it was typically around 65. So that is a pretty good indicator that my fitness has improved.
My blood pressure was a little odd though - initially it measured 150 over 70 or something. We adjusted the band and did it again and it was 132 over 70 after several measures. The professional trainer was a little vocal about that, saying it was higher than she had anticipated. But I have investigated and find the following:
- The lower number is not _that_ important - It can be an indication of a problem if the difference between upper and lower values is too large.
- The upper value 132 is within 'normal' range for an adult man, anything above 140 would be good reason to seek a health professional.
I had read that runners can have unusual readings like this - so if a larger upper value and a lower lower value is associated with a slow heart rate, it is an indicator of good fitness for a runner. I might just go to a doctor and have it checked out.
Wednesday, May 13, 2009
Planned run 60 minutes
Date: 13 May 2009
Time: 60 minutes 28 seconds
Distance: 12.33 km
Approx Speed: 12.23 kmh
Average Heart Rate: 159
Google Ped: route x 2
Did the above route out and back for a total of 12.33km. I did the out going lap in about 29 minutes, the return lap in 31 minutes, 28 seconds. Outgoing average speed 12.75km, return speed 11.75km. I failed to maintain the speed on the return lap. I do suspect that the distance is something more than 12.33km's but it is still a good indicator of my performance.
I set out to really push myself in this run just because the week for speed/tear down training. Considering the state my muscles are in it is a reasonable pace. Also I carried 850 grams or so of water and drank it along the way for the first time. I actually stopped and walked while I drank it at one point, I will try not to do that.
No injuries at all.
Time: 60 minutes 28 seconds
Distance: 12.33 km
Approx Speed: 12.23 kmh
Average Heart Rate: 159
Google Ped: route x 2
Did the above route out and back for a total of 12.33km. I did the out going lap in about 29 minutes, the return lap in 31 minutes, 28 seconds. Outgoing average speed 12.75km, return speed 11.75km. I failed to maintain the speed on the return lap. I do suspect that the distance is something more than 12.33km's but it is still a good indicator of my performance.
I set out to really push myself in this run just because the week for speed/tear down training. Considering the state my muscles are in it is a reasonable pace. Also I carried 850 grams or so of water and drank it along the way for the first time. I actually stopped and walked while I drank it at one point, I will try not to do that.
No injuries at all.
Tuesday, May 12, 2009
Planned run 3km time trial
Date: 12 May 2009
Time: 14 minutes 04 seconds
Distance: 3.2064 km
Approx Speed: 13.68 kmh
Average Heart Rate: 156
Google Ped: route
I did a different route for this 3km time trial, it was three laps of the route as shown in the link above. So, instead of a continuous 3km as I have done in previous 3km runs, I had to stop and turn around twice, and the distance was slightly further at 3.2km's.
My average speed was slightly better than I have done previously, and I did in fact settle in and not push as hard as I had done in the last 3km TT's. I effectively went faster with less effort so feel my speed is improving.
Also, I wore my new water belt with approximately 850 grams extra weight on me for the first time this run. I hardly felt it so I am pretty happy with the belt. Now I will be able to do distance runs with no need to stop for water so frequently. I will easily get through 800ml of water in a 100 minute run, so I anticipate stopping at least once for water in my longer runs - To fill up the bottles.
I have recovered really well after the 20.5km run on Sunday, I have slight muscle soreness that was unnoticeable once I had warmed up. No injuries troubled me this run, so I am definitely getting stronger an fitter. I am also getting used to the early mornings.
Time: 14 minutes 04 seconds
Distance: 3.2064 km
Approx Speed: 13.68 kmh
Average Heart Rate: 156
Google Ped: route
I did a different route for this 3km time trial, it was three laps of the route as shown in the link above. So, instead of a continuous 3km as I have done in previous 3km runs, I had to stop and turn around twice, and the distance was slightly further at 3.2km's.
My average speed was slightly better than I have done previously, and I did in fact settle in and not push as hard as I had done in the last 3km TT's. I effectively went faster with less effort so feel my speed is improving.
Also, I wore my new water belt with approximately 850 grams extra weight on me for the first time this run. I hardly felt it so I am pretty happy with the belt. Now I will be able to do distance runs with no need to stop for water so frequently. I will easily get through 800ml of water in a 100 minute run, so I anticipate stopping at least once for water in my longer runs - To fill up the bottles.
I have recovered really well after the 20.5km run on Sunday, I have slight muscle soreness that was unnoticeable once I had warmed up. No injuries troubled me this run, so I am definitely getting stronger an fitter. I am also getting used to the early mornings.
Friday, May 8, 2009
Planned run 100 minutes
Date: 10 May 2009
Time: 109 minutes 24 seconds
Distance: 20.57km
Approx Speed: 11.28 kmh
Average Heart Rate: 150
Google Ped: route X 3
Did the above route exactly three times to get the distance 20.5 km..
I stopped 3 times for water and additionally I stopped to go the toilet, drinking water before and after. I estimate that these four pauses amounted to about 5 minutes delay. So the accurate time was more like 105 minutes, with average speed 11.75km/h. Once I get the right equipment to carry water - a water belt - I should be able to run continuously and eliminate the need to stop.
The last long run I did was last Sunday, where I managed 18km in 90 minutes at an average of about 12km/h. So I know I am able to run at a higher sustained speed than I did today. I felt pretty flat this morning when I started, and my legs felt heavy. My old problem of muscle cramping in the front of my lower right leg appeared again and lasted for a full first lap of 6.85km. It eventually faded in the second lap, but by that time the damage to my average speed had been done.
I tightened up quite badly on the third and last lap, struggling to maintain a decent average speed. My legs were still a little sore from this recent week of speed runs. Also as a result of my first gym session, my chest, biceps, deltoids and back were quite sore making it a slightly uncomfortable run for me.
I hope to have an improvement next weekend, as I have another 100 minute run again next Sunday. I plan to use the exact same route for that run. I mentioned in my last blog post that I have noticed a pattern of 'tear down' and 'build up' in my training. It appears that I am now in the middle of a two week 'tear down' cycle, because the recent week passed had me doing speed sessions. And this week coming up I have more speed sessions. I do need to improve my strength and speed, so I hope it will help. I just hope I don't hurt myself as I feel prone to injury doing these speed sessions.
So this is another milestone for me, having achieved the 20km distance for the first time in my life :) I have no specific injuries to talk about. The right knee is still giving me a little grief, so it remains a threat. It seems clear to me now that the biggest thing I need to worry about is injury, as I am now able to do the half marathon distance for sure. I have 8 weeks to build speed and avoid injury!!
Time: 109 minutes 24 seconds
Distance: 20.57km
Approx Speed: 11.28 kmh
Average Heart Rate: 150
Google Ped: route X 3
Did the above route exactly three times to get the distance 20.5 km..
I stopped 3 times for water and additionally I stopped to go the toilet, drinking water before and after. I estimate that these four pauses amounted to about 5 minutes delay. So the accurate time was more like 105 minutes, with average speed 11.75km/h. Once I get the right equipment to carry water - a water belt - I should be able to run continuously and eliminate the need to stop.
The last long run I did was last Sunday, where I managed 18km in 90 minutes at an average of about 12km/h. So I know I am able to run at a higher sustained speed than I did today. I felt pretty flat this morning when I started, and my legs felt heavy. My old problem of muscle cramping in the front of my lower right leg appeared again and lasted for a full first lap of 6.85km. It eventually faded in the second lap, but by that time the damage to my average speed had been done.
I tightened up quite badly on the third and last lap, struggling to maintain a decent average speed. My legs were still a little sore from this recent week of speed runs. Also as a result of my first gym session, my chest, biceps, deltoids and back were quite sore making it a slightly uncomfortable run for me.
I hope to have an improvement next weekend, as I have another 100 minute run again next Sunday. I plan to use the exact same route for that run. I mentioned in my last blog post that I have noticed a pattern of 'tear down' and 'build up' in my training. It appears that I am now in the middle of a two week 'tear down' cycle, because the recent week passed had me doing speed sessions. And this week coming up I have more speed sessions. I do need to improve my strength and speed, so I hope it will help. I just hope I don't hurt myself as I feel prone to injury doing these speed sessions.
So this is another milestone for me, having achieved the 20km distance for the first time in my life :) I have no specific injuries to talk about. The right knee is still giving me a little grief, so it remains a threat. It seems clear to me now that the biggest thing I need to worry about is injury, as I am now able to do the half marathon distance for sure. I have 8 weeks to build speed and avoid injury!!
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