SUNDAY COOLANGATA 16KM - 11 Weeks To Gold Coast

COOLANGATA

Decided to drive down the coast and have a run finishing with a dive in the sea.  Starting at Coolangata and turning round at Currumbin.

The weather was terrible, really wet but that didn't call the run off.  Really had a good run slightly too fast but never mind. Keeping my arms low seems to help to get a good rhythm

Met Craig Bellamy.

Weather: 20 Degrees Cool/WET
Weight: 87.5KG (192LBS)
Distance: 10 Mile
Time:  1:30

Avg PAce: 9:10AVG HR:  N/A
Notes:  Felt good

SATURDAY 12KM - 11 Weeks To Gold Coast

The weather is great for running at the moment.  Really enjoying the time out on the road.

Today was a steady paced run that I was trying to keep around the 9 Min Mile Point.  I was able to keep it on track but my GPS seems a bit erratic.  Anyway I have been keeping my arms lower and trying to get more steps per minute.  

The Cardio phase really worked out.  There has been a significant change in how I feel about running since the Twilight Half Marathon.  Lets see how it goes tomorrow...
Weather: 20 Degrees Cool
Weight: 87.5KG (192LBS)
Distance: 8 Mile
Time:  1:15
AVG HR:  N/A
Notes:  Felt good

TWILIGHT HALF MARATHON 2012

Race Date/Time: 18.03.12 17:30

Location: ST LUCIA, Brisbane

Cost: $70

Official Finishing Time: 02:02

Official Overall Position: 

Pace: 9:17 /Mile

Average heartrate: N/A

Overall place: 

Men place:

M 40-45 : 

Weather: 23 Degrees Cool

Calories burned: 2000

Weight: 88.5 KG (195 Pounds)

Why do the race?

It is at night!  So cooler and bit different.  This is a popular event and I wanted to have a look.

Training:

The schedule for the Gold Coast Marathon in July.  Nothing too intense. 3 - 4 times a week jogging.

Time and heartrate goal:

I wanted to get into a pace that I felt I was comfortable but still in the race.  2 hours would be a good steady pace.

Course Map

Prerace:

Picked up my race number from Intraining Shop the day before. It was pouring down with rain but they where all in good spirits.

Fueling plan:

I was relying on the water aid stations

The Race

We were at a busy start line at Queensland University. All went on time and straight away I was busting for the toilet.  This is common at running events for me.  So after about 1 mile I was off into the bushes.

The race was nice and cool and I got into my stride after a bit, I was intent on just sticking to a 2 hour target as it was all about getting into a solid pace.  I managed to get into a good stride and just kept in the zone.

The support was fantastic and a lot of people turned up to watch.  They definitely kept me going.  The distance marking was very confusing and really through me off track at the end of the race and made me lose a bit off heart when the sign said 6 KM and I thought there was only 3KM (which there was..)  So I slowed for last few kMs.  I felt really tired for the last two miles and gave in a bit which I feel bad about...

Splits:

Mile 1         08:40    

Mile 2         08:46         

Mile 3         09:00         

Mile 4         09:15         

Mile 5         09:46         

Mile 6         08:45         

Mile 7         08:56   

Mile 8         09:06  

Mile 9         09:21   

Mile 10       09:16   

Mile 11       09:33   

Mile 12       10:11  

Mile 13       10:44   

Finish line:

You finish the course on the last 200 Metres of the running track.  This was pretty inspiring and great to finish with a sprint.  There was muffins, bananas and sports drink waiting.  Also I found a coffee wagon which suited me just fine.  I was quite tired at the end but very happy with the race.

Post race analysis:

This was a great race.  Got into a good pace and felt I used my core to help run well.   I think my running training is going good and this is still early in the programme for the marathon so great to feel strong. 

Very well organised event and good buzz...  I will definitely do it again.

Sunday Long Run 23KM

Well woke up at 6 and to be honest I wasn't in the right mind set... the hasn't happened much lately.  


I have changed my plan during the week.  I run Tue/Wed/Thu/Fri up to an hour and really enjoy it.  I am doing this 30K run in Dec so I am hoping these long runs pay off.


It was very hot out there today, I took my hand bottle with gatorade in it and a couple of gels in my pocket.  As I said I wasn't feeling in the mood so much of the first three miles was not much fun. Then I was next to the Kedron and I felt quite happy.  I tried a 6:35 R/W and think that that didn't really work out.  I think on the 30K day I will use 4 min and 35 sec rest so I can really enjoy it.  Quite a few runners out this morning.  I don't know any of these runners but end up coming up with names for them... must be a mind occupying thing.  Well there is one girl who I have seen before and she is 5ft looks 50Kg and runs like she is tap dancing.  I call here the 'tippy happy' girl.  she is great.  Makes my day each time she is out!


It was about 10 miles when I felt really week then just plodded in...


I am due to move to Hamilton soon. So will be using new routes,  that should be revitalising.  I am very with how my running is going though, my HR is improving and weight is dropping.  The main thing is the mid week runs are going great.


Hey everyone has a bad day!


Weather: 24 Degrees HOT
Weight: 87.5KG (192LBS)
Distance: 12 Mile (20KM)
Time:  2:37 
AVG HR: 145
Notes:  Walk Run 6:35

Sunday Long Run 20KM

Was up at 0600hrs this morning the sun was fully up and about 22 C already.  Took it steady and really enjoyed it.

Ran along the Kedron which is my weekend change because during the week it is road running in Enoggera.  That works for me because it varies the scenery abit.  I took the hand held bottle that I got a couple of weeks ago.  It is a bit annoying at first when it is full but you get over it.  The drama  I have is there is one bubbler that I can find on that route so other than dropping drinks off or I have to carry!  I used the heart rate as my guide on this run.  I did the same distance a month back and it was a bit more of a struggle.

So I am definitely getting fitter.  I am due to do a 30KM on the 11 December.  I reckon I am good for it as it is another 3 weeks off yet and only 10 more Ks than today.  Next Sunday I will do 14 Miles.  The big question is wether I walk run it all or just chug a slow pace.  It will be hot so I don't want to be out there too long.

I have done a bit more mileage this week.  Tue/Wed/Thu/Fri 9 KM each day.  I am up really early cos of DST and so why not!  I am getting used to the commute to work and really enjoying my job.  I will be moving house in two weeks so I will be changing my routes then which will be fun.  The 30KM will be the max distance because it is getting way to warm.

Weight: 88KG (194LBS)
Distance: 12 Mile (20KM)
Time:  2:12
AVG HR: 140
Notes:  Walk Run 4:35

My Tender Quads

Really achy Quads after the Hill Race on Sunday.  Not really painful or anything just feels bait awkward when running.


Went for a run at 6am, really sunny at that time and already about 23 degrees. Ran for just over five miles and was amazed how much traffic was on the move.  Work is quite flexible about start time but like to be up there for 8 so I will keep my runs under an hour during the week. I am still sweating my arse of twenty mins after I have finished running so like to have a nice long shower! Takes me about 30 mins to get to work.  When I move in December then I will be about 4 miles from work... nice...


Been planning next running event and it is a 30K Kurrawa to Durrabah.  This will be my first at that distance.  I will be just doing it as a training session I reckon. It is getting quite hot so there isn't man races at this time of year.  All kicks off again in April, so it is all working out for my cardio plan.

MousDash 10.5K Race Report

Race Date/Time: 13.11.2011 06:15

Location: MT Cootha Brisbane

Cost: $40

Official Finishing Time: 01:04:33

Official Overall Position: 12/167 (finishers)

Pace: 6:09/K 9:53 /Mile

Average heartrate: 157  (Hit a Max of 184 at the end)

Overall place: 423 / 681

Men place:

M 40-45 : 79 / 103

Weather: 24 C Sunny

Calories burned: 989

Weight: 88.5 KG (195 Pounds)

This is my first Race Report so thought I would use some kind of format.  Looked at a few Race Reports and this is a culmination of what works for me:)

Why do the race?

Because it is a crazy idea running up that hill! my car barely gets up it. This race is my first effort of anything that has Race in the title since Melbourne Marathon in 2009.  Wanted to jump start the body a bit.

Training:

I have only just got back into running recently due to playing more football and a slight foot injury.  So maybe five weeks. No hill work.

Time and heartrate goal:

No goals really.  Would like to get round and feel that I enjoy running with loads of similar minded people. I reckon my heart rate will be through the roof.

Course Map

Prerace:

Picked up my race number at Paddo tavern the day before, so felt quite prepared. I was still up early as the race started at 0630 and wasn’t sure If I could park.

I ended up parking at Anzac Park because it was easy to walk over the bridge and only a couple of hundred metres.  Anyone parked in the area of the race seemed to get sealed in.  The weather was great.  Didn’t have any race buddies with me so a bit bored but was busy texting till race start!

Fueling plan:

I was relying on the water aid stations

The Race

The run starts on a hill…. That was a good thing for me because it ensured that I kept things nice and slow at the beginning.  Within a minute you had a couple of people stop and start walking.  Nearly ran into them as I was into my steady plod.

After about half a mile you look back over your shoulder and you can see a view of the city that is pretty breathtaking. If I wasn’t on my way up Everest I may have got my camera out for a photo.  I felt really good going up this hill that went all the way up to about 2KM and settled a bit.  There was a water stop and I had a walk whilst I drank.  It was getting a bit warm and I was pretty thirsty, so I had another…why not.

I reckon at this point you have really broken the back of the nasty hill, after that there was other hills but no where near as relentless. The road takes you past the TV Studios at the top which was at least something different to look at.  One of the great things getting back into this kind of thing is the diversity of people you see running.  You had guys with personal trainers, groups of pink ladies and little kids. 

I was about 5KM in and I realized that I was really enjoying it I hadn’t felt any kind of distress at all and was really happy to keep it steady. One thing that surprised me was the downhills,  It is difficult to find a comfortable pace when the hills are that steep.  I was going down them full tilt which probably isn’t a good thing but I felt happy at the time.

Throughout the run I never felt any discomfort until about 9KM when it flattened again.  My quads were feeling weird after the downhill.  So I went steady for a couple of minutes, then decided as I felt so fresh to run it in for the last K or so.  Just one thing though there is a sneaky hill around 10K mark.

Didn’t slow me too much and I sprinted the last 100 metres my heartrate peaked crossing the line at about 184!

Happy enough with my splits as it wasn’t really a race for me and definitely got easier by the halfway mark. Anyway it may improve my attitude towards negative splits!

Splits:

Mile 1         11:44         AVG HR     152

Mile 2         11:09         AVG HR     152

Mile 3         10:14         AVG HR     155

Mile 4         10:28         AVG HR     160

Mile 5         07:54         AVG HR     154

Mile 6         09:14         AVG HR     165

Last .4       07:17         AVG HR     167

Finish line:

The finish line was hidden round a corner on a little incline next to the Car Park for Botanical gardens.  Nice cold bottle of water waiting for me!

Post race analysis:

Really important run for me as it summed up everything I am trying to get out of my running at the moment.  Enjoyed just running and never once felt uncomfortable. Felt great at the end and would do it again tomorrow. This is what I want to take towards my Marathon goals.  If I can run them like this I will be stoked.

This is an event that has ‘character’ It was a well organized event.  Well done to all involved and please keep this event going.