It's been a long time

It's been a long time since I've written. I have continued to going running every week but I did not enter any races for one reason or another. My latest run yesterday was enjoyable but after a week off previously, not all that easy.

Despite having a tender achilles tendon and a slightly dodgy hamstring still, I have decided to (while attending to those problems of course...) start training in earnest to beat the 90 minute mark for the half marathon in the SHM in May 2009.

20km

I reached 20km in my training run on Sunday. Just under 5min/k. Pretty happy with that - in the rain too. Also, I finally beat Tim in a sprint during our Monday night fitness training. Yay!

I've had to pull out of this weekend's Sydney half marathon but hopefully I can get over to the Melbourne one next month and run around the MCG again!

6km record

Tim came in last week and claimed a new record time of our usual lunchtime 6km route. He set the bar at 25.40. I went out the next day to see if I match it and managed 25.29! Let the battle for the 6km sub 25mins begin... Reminiscent of Bannister & Landy - I'm Bannister of course.

Sydney Tower Run-Up (1504 stairs)

I just "ran" the Sydney Tower Run-Up. 1504 stairs from bottom to top - glad it was over in about 15 mins! I thought I'd be happy if I could just run the whole way - haha - no chance! Was walking by level 20 I reckon - with still 50+ to go! Not sure of time but was good fun.

Update: Official time was 13.27. So-so

16km run

I went for a 16km run today from my house down to our normal 6k route and around the Opera House and back. I felt pretty good most of the way thanks to the camelbak and a sugary gelat the 10k mark. Just under 5mins/k so not bad. I am doing a stairclimb up the Sydney tower (1500 steps) on friday so hopefully my legs will recover alright over the next day.

City2Surf

I thought I was near the front but obviously wasn't as I spent the first 1k dodging and diving to get the pace up from a shuffle. I was going to have a gripe about self-seeding but then I realised that I was the one who joined the start line at 8.30am so can't blame anyone but myself.

Apart from a 20-30 sec delay for a much needed toilet stop (tree stop actually), I was really happy with my time. My goal was to go under 65mins and finished in 64.33. In the 12km to 13km, I flew down the hill in 3.47 making up some lost time on the very heartbreaking Heartbreak Hill. I beat my previous best by more than 5mins!

Must remember to train on hills before next year also.

Next step, half-marathon training - maybe I can still do sub-90 this year :)

Sutherland2Surf

I ran the Sutherland2Surf (11km) on Sunday July 27 in a time of 49.03. Very happy with the time, and although it does not put me on track for sub-60 City2Surf, it was a good run. My goal now for C2S is sub-65min. Anything close to 63 will be awesome at this stage. After the C2S this Sunday (Aug 11), I'll assess my target for my first half-marathon of the year.

My dodgey hamstring is starting to feel a lot better so its all go for the last five months of the year!

9 July 2008

It was so cold outside tonight that I ran my 9km on the treadmill. Probably the longest I've ever run inside. Ran at a steady 5min/km until the last 7mins when I cranked it up a little. Finished in 44.20

25 June 2008

A 6km run with Tim

Signed and Sealed

I have signed up for the Sutherland 2 Surf (11km), City2Surf (14km) and Sydney Running Festival (21km). Time to start training for a good time. I didn't run in the last week as 1) I was lazy and 2) I have a niggly hamstring. I finally went for a short run on Sunday (6km/29mins) and it was good. I'm going to see someone about my sore leg but I don't think its really bad enough to stop me running.

I guess you can read into this then that I didn't run last week because of reason 1.

Back in Sydney!

After a month away in Europe, I'm back in Sydney and ready to start training. I went for three short jogs while away so I need to build up to longer distances from the beginning. In this first week back, I went to the gym once, went for one 6km run at 5min/k pace and played two games of hockey on Saturday. It's Monday now and my legs are still recovering from hockey!

Part 2: Week 4: Tuesday

On Monday, in our group training session, we did sprints around the Opera House and push-ups, squats etc until it hurt. Tim managed to win all three time trials by a fair distance and I came second in all three. It's about 610m around and I did a 1.57 the first run which was better than my previous best of 2.10 so I'm getting faster but Tim is getting faster faster-er.

So after that, I had Tuesday off.

Part 2: Week 3 Recap

Ok, I haven't written for a while... Last week my legs felt like stone for some reason. I ran a 10km on Friday which was painful the whole way. I could feel the old shin splints coming on so I am making an effort to stretch my calves more and do all the old stretches my Physio advised me of.

I struggled during my first game of hockey on Saturday but my legs felt like the freed up somewhat in the second half. We lost 1-2 but it was good fun. I went for a jog on Sunday with Amanda for 3km then did another 3km a bit faster. Still felt heavy in the legs.

Part 2: Week 3: Tuesday

A 6km run at lunchtime with Tim. The Garmin went completely nuts as you can see by the images. Despite what it says, it was about 6km and I ran 26.31. Tim was a couple of metres ahead of me. Next time I'll make sure he is behind :)

Part 2: Week 3: Monday

Had the day off work today so hit the road for 16km in the morning. It was a good run - slow and steady - a total time 1:23.31. I took the Camelbak to keep hydrated and swallowed a Powerbar Gel halfway through the run. It was very thick and sticky plus the chocolate flavor was maybe not the best. Still, it did the trick and kept me going strong.

I calculated the pace I will need to run the City2Surf (14k) in sub-60, and I realised I have a lot of work to do! I will be taking running gear to Europe and running when I can. Have yet to play a hockey match this year and I am thinking now that I will give it a miss for the season. Maybe I'll try to get in a couple of low-grade games if I can but other than that I'll just keep running :)

Part 2: Week 2: Thursday & Saturday

A 6km run after work on Thursday. Felt pretty good down the home straight and even bothered to stretch afterwards.

I managed to get out for a 10k run on Saturday. Went alright. Need to step it up a bit now.

Part 2: Week 2

Did an hour group training session on Monday (top right), which was great but proved quite hard going after the 10k run on Sunday.

On Tuesday, Tim and I went out to do a 3km as fast as possible (bottom right). The Garmin was not completely accurate as we ran under a bridge so using mapmyrun.com, I confirmed that it was very close to 3km rather than 3.16k.

I did it in 12.12. Unfortunately, Tim kicked my ass.

Part 2: Week 1: Sunday

Went out for a 10km run on Sunday afternoon. Managed to avoid the rain and did it in 47.41. Not too bad considering the lingering cold and lack of recent running. Of course, it's not close to the 40mins I'll be doing in a couple of months :)

Part 2: Week 1

After having a rotten cold all week, I finally managed to get out on Saturday and do a 6km run. The Garmin had trouble with the buildings in the city again and totalled about 6.2k but having done the same 6k route several times, I wasn't fooled! Did it in 27.17 which is alright for not having run for two weeks. Will try to get out for 10km on Sunday, although probably at a much slowly pace than today.

To meet my City2Surf (14km) goal of 60mins, I'll need to be doing 6km better than 25mins but that is not until August so no rush just yet.

Part 2: Back on Track (or Road)

Firstly, to explain the lack of writing, I can't remember what I did in Week 8 and I spent Week 9 in the Gold Coast at an Anthony Robbins seminar. This is a new phase of my training and running blog. I am going to call next four weeks before I head to Europe for a month Part 2.

In these coming weeks, I will repeat the first four weeks of my training plan, to increase my speed and maintain endurance. The weather has got colder and wet and daylight savings ended so it will be a great challenge to head out in the dark and kick ass. I've made some new playlists to help me push through.

Also, I have finally got a copy of Once A Runner by John L. Parker which will inspire me to meet my goals for this year:

5k sub-20, 10k sub-40, c2s sub-60, half sub-90, marathon sub-4hrs

Stay tuned for the Part 2: Week 1 report...

Week 7

Only three short runs this week. Total of about 16km. So much for getting back into it haha

Week 6

After a couple of down weeks, I got back on track, starting with a tough group training session on Monday. Plenty of sprints and hill runs and for the first time I noticed I could keep going for the whole session without my muscles screaming out in pain.

I had a rest day on Tuesday followed by a 14km slow run around the waterfront (see images). It feels good to have got back on track with the long runs. Will aim for 16km next week.

I also did a 6k run on Friday morning (Good Friday) before heading away to the Blue Mountains over the Easter weekend. Got in a two-hour walk around the Three Sisters but no running - just lots of eating :)

Week 5

The two images are from the 7k run I did with Tim on Tuesday. Pretty happy with that speed.

I also did the Monday night group training. Tim didn't make it because he is lazy... Lots of good sprints in there and finished first in both time trials around the Opera House, clocking 2mins 10secs on both laps. Next time I'll go under 2mins.

Also managed a 6km jog on Sunday evening after the day at the beach!

Week 4: Friday

After a rest day on Tuesday, I had to run 3k as fast as I could on Wednesday. Managed to go under 12 mins but was hoping for closer to 11mins. Wasn't too bad though and I felt pretty good afterwards.

On Thursday, I started off on a 40mins run and noticed how tired my legs were so I turned up the ipod and tried to get into it - then the ipod battery went flat after 5 mins and I had to run without music and then the sun came out and I was hot, tired and glad I was only doing 40mins.

The Garmin went a bit crazy and gave up some unreal times for 1k splits but all up, I did an easy run of about 7.5km.

Have to do some speed training tonight so I'll be glad for the day off on Saturday - especially as I'll be in Byron Bay with Amanda!

Week 4: Monday

Took the Garmin on the group training session today. Not too much distance covered but some hard sets of push-ups etc. Pretty exausted after the sprint finish up the Opera House stairs and then a jog home.

Week 3: Sunday: Blue Mountains

Went out to the Blue Mountains with my mate Simon and his workmate David to do some running on the trails out there. Mostly dodged the rain and saw some great sights. We ended up doing two hours of running/ climbing - about 8.5km but a lot of up and down (check out the Elevation line on the graph).

Week 3: Saturday

Day off today. Speed training on Friday was 5x1km at 80% with a 1.30min standing rest between. After a 1k jog warm-up, I ran around the Hickson Street wharves where the Garmin struggled to keep track of the satellites and so had me swimming all over the place (see map). By my best judgement, I ran the first three reps at around 3.50mins and the last two at 4.10mins.

Only afterwards did I notice that I can set up interval training programs in the Garmin Forerunner which would have helped a lot - and next time I'll jog out to the Opera House to start with so I get a clear satellite link.

Week 3: Friday

After a day off on Wednesday, I spent 50mins on the treadmill on Thursday. Not bad going but running in a gym can make you pretty sweaty as there is no wind to cool you down. Got some speed runs to do tonight.

Week 3: Tuesday

Finished my speed runs moments before the thunder struck and Sydney City was drenched. 8x500m at 85% effort. All up, about 23 mins but dripping in more sweating than usual, the speed runs are nice change and are real work out.

Tim and I did about 50mins group workout on Monday with the trainer which included plenty of 'core' work. Not to mention hills and stairs... Finished up at the Opera House in time to watch the QE2 leave Sydney's port for the last time as she retires to Dubai.

Week 2: Sunday

After struggling through an 8k run on Thursday, I didn't run Friday or Saturday. Played some tennis though and today I went for a 14k run in the afternoon sun.

Ended up dodging through crowds as most of the city came out to look at the Queen Victoria and QE2 in Sydney Harbour, meaning I couldn't run around the opera house and just did two loops of the Millers Point wharves, including some random runs up different streets until the Garmin told me it was 14k. Total of 73 mins.

Not that I should trust the Garmin totally. If you check out the satellite pics, it thinks I went for a swim also. The tall buildings and tunnels make it tough for the Garmin to get a perfect reading.

Week 2: Tuesday

To make up for missing the long run on Sunday, Tim and I went for a 12k run after work, coming in at just under 64mins. The speed doesn't matter at this point, just getting the Ks in on the road. It is a nice scenic run through the Sydney Botanical Gardens and passed Mrs McQ's Chair.

Was hungry afterwards so ate two steaks and two eggs on toast. And some salad of course...

Week 2: Monday

After a big weekend away, I managed a 20 min jog on Sunday night but my quads were killing me anyway from the beach cricket on Saturday. So I am an one hour run behind schedule at this point.

Tonight we did a group session with a trainer - plenty of hills and stairs and sprints so felt like a great workout for speed.

Week 1: Friday

Did some "speed" work today. Wasn't very fast though yet.

6 x 1mins at 80% (how ever you judge that) with 45 sec standing rest between each. Its a great little workout really, especially if you really try to stick to that 80% effort. Took 10 mins all up at lunch time so I can hardly complain about running taking up all my time. Tim didn't do his - he said he hasn't looked at his plan. Bad Tim. Good John.

Week 1: Thursday

Got up early for 40 min run this morning. Did around 8k. Not ultra fast but you gotta start somewhere. Right?!

Still Week 1

Wednesday, a day off. Gotta have those rests days you know... also feeling a bit under the weather so best to take it easy when I can. Just counted back from when I will be doing my first attempt sub-90 21.1km and its 11 weeks. Yikes. I put together my 11 week plan today and am looking forward to training at this point. Have to run in the morning tomorrow because its Valentine's Day :)

Week 1

Ok, first day of training was cross training with a group which included running, push-ups, crunches and that kind of thing. Total of about an hour. I felt pretty sick at one point.

Second day I did a slow pace for about 3.5km with a workmate and then another 3.5km by myself a little faster. Wasn't great but at least I was out there running with raining threatening.

My Running Goals

So this is a blog about training to be able to run a half-marathon in under 90 mins.

Tim and John (that's me!) are going to do a sub-90m half-marathon this year (2008)!

Having done a bit of running for the last couple of years, I figured it was time to achieve a goal I've had in mind for a while - sub-90. Before this year is out, I will have beaten all of current personal bests: half-marathon 96.45, marathon 4.21.51, city2surf 69.59

Firstly, a checklist of my running gear:

* New Brooks Trance shoes
* Three pairs of Nike shorts (the 4 inch ones - not too short, not too long)
* A few Adidas t-shirts (and other assorted singlets/t-shirts that will give me nipple rash)
* Three pairs of Thorlos
* Garmin Forerunner 205
* iPod shuffle with new playlist and loopy-round-the-ears headphones
* Camelbak for any extra long runs
* Micropore tape for when I have run out of Adidas t-shirts :\
* Tim

No excuses then...

My goals for 2008:
5k sub-20, 10k sub-40, c2s sub-60, half sub-90, marathon sub-4hrs