The week in review: October 1-7.

Week 27:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	5 km	32:25	5 km	32:25	6:29
Tuesday	Rest
Wednesday	Run	8 km	56:50	8 km	56:50	7:06
Thursday	Rest
Friday	Run	5.92 km	37:00	5.92 km	37:00	6:15
Saturday	Run	13 km	1:33:20	13 km	1:33:20	7:11
Sunday	Rest

• Total distance: 31.93 km
• Best average pace a run: 6:15 (over 5.92 km)
• Longest run without a walk break: 13 km
• Total distance run since starting: 1366.46 km 
• Weeks to go: 1!

Almost finished now.

Actually had a relatively good week. That Saturday morning run was accomplished relatively comfortably, despite an ambient temperature of 28 Celcius. A great improvement for a cold lover like me!

Weather is looking OK for next Sunday so far.

Wish me luck!

The week in review: September 24 - 30.

Week 26:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	8 km	58:00	8 km	58:00	7:15
Tuesday	Rest
Wednesday	Run	8 km	55:27	8 km	55:27	6:56
Thursday	Rest
Friday	Run	5.97 km	39:16	5.97 km	39:16	6:34
Saturday	Run	15 km	1:47:04	15 km	1:47:04	7:08
Sunday	Rest

• Total distance: 36.98 km
• Best average pace a run: 6:34 (over 5.97 km)
• Longest run without a walk break: 15 km
• Total distance run since starting: 1334.53 km 
• Weeks to go: 2

First week of the taper.

Looking at my times I'm starting to worry a bit about my pace. The fasted run was at the same pace as my half!

Too late to do anything about it now though...

The week in review: September 17 - 23.

Week 25:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	8.01 km	55:39	8.01 km	55:39	6:57
Tuesday	Rest
Wednesday	Run	9.01 km	1:04:16	9.01 km	1:04:16	7:08
Thursday	Rest
Friday	Run	5.97 km	38:32	5.97 km	38:32	6:27
Saturday	Run	24 km	3:04:16	24 km	3:04:16	7:41
Sunday	Rest

• Total distance: 46.98 km
• Best average pace a run: 6:27 (over 5.97 km)
• Longest run without a walk break: 24 km
• Total distance run since starting: 1297.55 km 
• Weeks to go: 3

Still running in the shadow of my cold from last week.

Managed to get back into running this week, although a couple of runs (including - unfortunately - my last long run) were shortened a bit due to my still being a bit ill.

I'm happy that I've done my best preparation wise - now it's down to the taper and trusting that the training I've done will be enough!.

Wish me luck.

The week in review: September 10 - 16.

Week 24:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	8 km	54:38	8 km	54:38	6:50
Tuesday	Sick
Wednesday	Sick
Thursday	Sick
Friday	Sick
Saturday	Sick
Sunday	Sick

• Total distance: 8 km
• Total distance run since starting: 1258.57 km 
• Weeks to go: 4

Not a good week.

On Sunday I'd been starting to develop a sore throat, and was waiting to see how sick I got. Monday came around with still just the sore throat, so I ran on the assumption the rest of the week would be a write-off. And it was.

I'd rather not have lost my second last long run before race day, but at least I'm not sick race week.

Back to it next week.

The week in review: September 3 - 9.

Week 23:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	8.01 km	54:57	8.01 km	54:57	6:52
Tuesday	Rest
Wednesday	Run	8 km	55:58	8 km	55:58	7:00
Thursday	Rest
Friday	Ran	5.98 km	36:41	5.98 km	36:41	6:08
Saturday	Rest
Sunday	Run	28 km	3:31:45	28 km	3:31:45	7:34

• Total distance: 49.99 km
• Best average pace a run: 6:08 (over 5.98 km)
• Longest run without a walk break: 28 km
• Total distance run since starting: 1242.56 km 
• Weeks to go: 5

OK, so I still haven't written that race report...

This week started out a bit sore and sorry on Monday, but I managed to knock out my allocated distance. By Wednesday, I was still store, and I had a quadriceps muscle that hurt almost every time I put my left leg down - thus my Wednesday run was once again stopped at the 8km mark.

By the end of the week my legs were better, and I managed (barely) to finished my long run on Sunday. To add to my woes I now have a lovely case of sunburn!

The week in review: August 27 to September 2.

Week 22:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	8 km	53:12	8 km	53:12	6:39
Tuesday	Rest
Wednesday	Run	8.01 km	54:05	8.01 km	54:05	6:45
Thursday	Rest
Friday	Run	5.97 km	36:43	5.97 km	36:43	6:09
Saturday	Rest
Sunday	Race	21.1km	2:18:27	21.1km	2:18:27 (PB)	6:34

• Total distance: 43.07 km
• Best average pace a run: 6:09 (over 6 km)
• Longest run without a walk break: 21.1 km
• Total distance run since starting: 1181.43 km 
• Weeks to go: 6

Getting into the business end now.

My Wednesday run was curtailed due to a sick patient for whom I stayed late at work, but I'm trying not to panic too much about missed or shortened runs.

Ventured to Dubbo this weekend for the first running of the Dubbo Stampede.

I will try to write a race report later, but I was more than happy with my time (almost 10 minute PB).

The week in review: August 20-26.

Week 21:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	8 km>	54:35	8 km>	54:35	6:49
Tuesday	Rest
Wednesday	Run	14 km	1:40:04	14 km	1:40:04	7:09
Thursday	Rest
Friday	Run	5.97 km	36:35	5.97 km	36:35	6:08
Saturday	Run	24 km	2:49:41	24 km	2:49:41	7:04
Sunday	Rest

• Total distance: 51.98 km
• Best average pace a run: 6:08 (over 6 km)
• Longest run without a walk break: 24 km
• Total distance run since starting: 1138.37 km 
• Weeks to go: 7

Half marathon next weekend. Definitely need the race practice, so lets see how it goes...

The week in review: August 13 - 19.

Week 20:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	6 km	38:23	6 km	38:23	6:24
Tuesday	Rest
Wednesday	Run	12 km	1:21:18	12 km	1:21:18	6:46
Thursday	Rest
Friday	Run	6.01 km	34:42	6.01 km	34:42 (PB)	5:47
Saturday	Rest
Sunday	Race	10.2 km	1:01:57	10.2 km	1:01:57 (PB)	6:04

• Total distance: 34.22 km
• Best average pace a run: 6:04 (over 10.2 km)
• Longest run without a walk break: 12 km
• Total distance run since starting: 1086.39 km 
• Weeks to go: 8

Pulled up with very sore calves on Monday after the City2Surf, but was feeling better by Wednesday. Ended up having placed reasonably, and did especially well with the climb up heartbreak hill.

Put in a decent performance at the Tamworth Ten today, although I fell off my target pace towards the end. All together happy with my time.

The week in review: August 6 - 12

Week 19:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	6 km	38:19	6 km	38:19	6:23
Tuesday	Rest
Wednesday	Run	10 km	1:05:40	10 km	1:05:40 (PB)	6:34
Thursday	Rest
Friday	Run	5.94 km	36:54	5.94 km	36:54	6:13
Saturday	Rest
Sunday	Race	14.1 km	1:34:06	14.1 km	1:34:06 (PB)	6:40

• Total distance: 36.05 km
• Best average pace a run: 6:13 (over 6 km)
• Longest run without a walk break: 14.1 km
• Total distance run since starting: 1052.17 km 
• Weeks to go: 9

Happy with my result from the City2Surf. Ran right in the middle of my estimated time bracket and never felt horrible. Achieved my major aim of getting in some practice running in crowds, a difficult task when you live in the country!

In light of things though I've decided to add a half marathon (in Dubbo) to my schedule to try and get some more race experience prior to Melbourne...

The week in review: July 30 - August 5

Week 18:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	6.01 km	39:18	6.01 km	39:18	6:33
Tuesday	Rest
Wednesday	Run	10 km	1:07:44	10 km	1:07:44 (PB)	6:46
Thursday	Rest
Friday	Run	6 km	36:43	6 km	36:43	6:07
Saturday	Run	21.11 km	2:27:16	21.11 km	2:27:16 (PB)	6:59
Sunday	Rest

• Total distance: 43.12 km
• Best average pace for a run: 6:07 (over 6 km)
• Longest run without a walk break: 21.11 km
• Total distance run since starting: 1016.13 km 
• Weeks to go: 10

Managed to run through the 1000km this week and break 2 PBs in the process!

With 10 weeks to go I stretched my long run a little bit to finish a half marathon distance, and felt pretty good after (and knocked off another PB).

The next 2 weeks are race weeks. City2Surf next week and the Tamworth Ten the week after, so there may be no long runs for a while...

The week in review: July 23 - 29.

Week 17:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	8 km	53:54	8 km	53:54	6:44
Tuesday	Rest
Wednesday	Run	6 km	39:00	6 km	39:00	6:30
Thursday	Rest
Friday	Run	5.93 km	38:01	5.93 km	38:01	6:25
Saturday	Run	16 km	1:54:11	16 km	1:54:11	7:08
Sunday	Rest

• Total distance: 35.93 km
• Best average pace a run: 6:25 (over 5 km)
• Longest run without a walk break: 16 km
• Total distance run since starting: 973 km 
• Weeks to go: 11

Bit of re-arranging this week (I has something to do Wednesday night) but everything went well in the end.  Modified my long run course a bit but managed to finish the distance with plenty in the tank.

After my long run I finally bit the bullet and registered for this years Melbourne Marathon.  Currently anticipating a 4:30-5:00hr finishing time as everything is being devoted to endurance training and speedwork is very much an afterthought if anything.

Wish me luck!

The week in review: July 16 - 22.

Week 16 (officially - I'm not counting the break):
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	6.01 km	42:19	6.01 km	42:19	7:03
Tuesday	Rest
Wednesday	Run	6.01 km	40:35	6.01 km	40:35	6:46
Thursday	Rest
Friday	Run	5.97 km	38:12	5.97 km	38:12	6:24
Saturday	Run	10 km	1:10:23	10 km	1:10:23	7:02
Sunday	Rest

• Total distance: 27.99 km
• Best average pace for an outdoor run: 6:24 (over 6 km)
• Longest outdoor run without a walk break: 10 km
• Total distance run since starting: 937.06 km 

I had an easy week on the program for my first week back after a four week break.  The first few runs left me with sore quads and wondering if I had any chance of getting back to training, but I seem to have pulled up well from the Saturday run.

Next week is back into the standard program.  Next Sunday is decision day. I've got to register by then for Melbourne if I want the early-bird rate, so I've got to make the final decision this week as to whether I'll make the full training regimen.  First part's out of the way at least - I booked airfares and accommodation today!

Time to get back to work!

Having had a wonderful 4 weeks in South America, it's now time for me to get back into training.

First target is the City to Surf in 4 weeks time.

I'm planning a shortish run this afternoon to see how I've fared over my break...

THREE weeks in review: May 13 - June 2.

Weeks 13-15:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Run	22.79 km	2:45:29	22 km	2:36:22	7:06 (!)
Monday	Rest
Tuesday	Rest
Wednesday	Run	6 km	40:52	6 km	40:52	6:48
Thursday	Rest
Friday	Run	5.95 km	36:39	5.95 km	36:39	6:09
Saturday	Locum
Sunday	Rest
Monday	Rest
Tuesday	Rest
Wednesday	Rest
Thursday	Rest
Friday	Rest
Saturday	Run	6 km	42:17	5 km	30:48	6:10
Sunday	Rest
Monday	Run	8.5 km	58:42	8 km	53:02	6:38
Tuesday	Rest
Wednesday	Run	11.73 km	1:26:28	11 km	1:18:34	7:08
Thursday	Rest
Friday	Run	6 km	35:02	6 km	35:02 (PB)	5:50
Saturday	Run	17 km	2:02:40	17 km	2:02:40	7:13

• Total distance: 83.97 km
• Treadmill runs: 0 - even got around to turning in my gym membership
• Best average pace for an outdoor run: 5:50 (over 6 km)
• Longest outdoor run without a walk break: 22 km
• Total distance run since starting: 903.12 km 

I suspect the fact all 3 weeks are in 1 post kind of gives away how this went...

Started off  with a really good 22km run.  Broke 2.5hrs for 21.1km.  And then everything conspired against me.  Locum shift, RSPCA Million Paws walk, bad weather, early sunsets and not feeling well contributed to the poor showing documented above.

Managed to get back on the wagon this week, although I cut this mornings long run a bit short due to my hips hurting.  I have managed to prove to myself that a break does not destroy my fitness however - particularly good since I'm about to take a 4 week holiday in the middle of my marathon prep!

The week in review: May 6 - 12.

Week 12
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Race	9.87 km	1:05:19	9.87 km	1:05:19	6:37
Monday	Run	6.82 km	46:49	6.5 km	41:49 (PB)	6:26
Tuesday	Rest
Wednesday	Run	9.74 km	1:10:16	9.74 km	1:10:16	7:13
Thursday	Rest
Friday	Run	5.98 km	36:41	3.98 km	36:41	6:08
Saturday	Run	6.34 km	43:55	6.34 km	43:55	6:55

• Total distance: 38.75 km
• Treadmill runs:0
• Best average pace for an outdoor run: :6:08 (over 5.98 km)
• Longest outdoor run without a walk break: 9.87 km
• Total distance run since starting: 819.14 km 

Well, this mornings run was aborted at just over 6km because I was called in to work (will try again tomorrow) but otherwise a good week.

Was happy with time from the race on Sunday, and managed to run the whole thing despite the enormous hill in the middle!

The week in review: April 29 - May 5.

Week 11
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Run	20.55 km	2:39:26	20 km	2:32:29	7:37
Monday	Run	6.58 km	43:37	6.5 km	42:40 (PB)	6:34
Tuesday	Rest
Wednesday	Run	10.96 km	1:22:11	10 km	1:11:19 (PB)	7:08
Thursday	Rest
Friday	Run	6.01 km	36:30	6.01 km	36:30 (PB)	6:04
Saturday	Rest

• Total distance: 44.1 km
• Treadmill runs: 0
• Best average pace for an outdoor run: 6:04 (over 6.01 km)
• Longest outdoor run without a walk break: 20 km
• Total distance run since starting: 780.39 km 

Reasonably good week.  Felt like I hit the wall post my 20k on Sunday though, so I'm going to try some energy gels on the next long run.

Race in Scone on May 6th...

The week in review: April 22 - 28.

Week 10:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Run	17 km	2:08:56	16 km	1:58:03	7:23
Monday	Rest	(Raining)
Tuesday	Rest
Wednesday	Run	8.56 km	58:31	8 km	52:01 (PB)	6:30
Thursday	Rest
Friday	Run	6 km	36:56	6 km	36:56 (PB)	6:09
Saturday	Rest	(Raining)

• Total distance: 31.56 km
• Treadmill runs:0
• Best average pace for an outdoor run: 6:09 (over 6 km)
• Longest outdoor run without a walk break: 16 km
• Total distance run since starting: 741.9 km 

Well I succeeded in my reattempt at the 16km on Sunday.  Came away fairly sore (particularly in the quads) and that combined with some really horrible weather led to me canning my Monday run in favour of some rest!

On the whole a fairly good week.  Sunday run planned to be 20km this week so that I can skip the long run next weekend in favour of the 10k at Scone on Sunday...

16km long run, take two...

So after the disaster that was my attempted long run yesterday (terminated at just over 9km due to feeling awful), I set my alarm for 6 this morning with a plan of trying again.

Today's attempt was much easier.  Didn't spend the whole run feeling like stopping was the best thing I'd even thought of.  Also managed to run it faster than yesterdays aborted attempt - nothing over 8 min/km.

Finished with an average pace of 7:23/km, which is actually me best long run pace to date, despite struggling to keep my heart rate high enough to be in the target range (minimum 148bpm).  In fact several times I looked at my watch to find my HR in the low 140s!

Lessons learned:

• trying to run 16km in 30C in the middle of the day was silly - I shouldn't have tried
• I'm getting fitter and faster by the week at the moment
• it's OK to pull out when you feel awful in training - there will be another day

The week in review: April 15 - 21.

Week 9:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Rest
Monday	Run	6 km	41:10	5 km	31:10 (PB)	6:14
Tuesday	Rest
Wednesday	Run	8.67 km	1:07:20	8 km	59:48	7:29
Thursday	Rest
Friday	Run	6.01 km	37:21	6.01 km	37:21 (PB)	6:13
Saturday	Run	11.25 km	1:34:30	9.35 km	1:11:12	7:37

• Total distance: 31.93 km
• Treadmill runs: 1
• Best average pace for an outdoor run: 6:13 (over 6 km)
• Longest outdoor run without a walk break: 9.35 km
• Total distance run since starting: 709.83 km 

Had a reasonable good week until I got to today...

This mornings agenda was supposed to be 16km, but by the 4km mark I was already feeling awful.  I suspect I was suffering from the heat (about 30C).  I didn't develop any issues with muscle pain, but was unusually thirsty and finally pulled the plug just past the 9km mark.

Hopefully next week is better.  I might re-try the 16km tomorrow if the weather is better...

The week in review: April 8 - 14.

Week 8:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Tempo Run	4 km	23:48	4 km	23:48 (PB)	5:57
Monday	Run	5.95 km	41:45	5 km	31:30 (PB)	6:18
Tuesday	Rest
Wednesday	Run	8.68 km	1:02:38	8 km	55:21 (PB)	6:55
Thursday	Rest
Friday	Run	6 km	37:59	6 km	37:59 (PB)	6:20
Saturday	Run	14.48 km	1:49:41	14 km	1:44:37	7:28

• Total distance: 39.11 km
• Treadmill runs: 0
• Best average pace for an outdoor run: 5:57 (over 4 km)
• Longest outdoor run without a walk break: 14 km
• Total distance run since starting: 672.81 km 

Another good week (with the exception of the stitch from hell on Wednesday).  Somehow managed 4 PBs, so my speed is continuing to improve.

Ran the long run this morning with the same game plan as last week, and not only was it easier to keep my HR down to the target level, I ended up running a much better pace than last week as well.

Stitches and sticking it out anyway

Today's task was an 8km run.

I got to about 1.5km in the run and started to develop an awful stitch.  I've been plagued by stitches off and on when I run, and they're usually associated with me breathing too forcefully, which is something I've been working on.

Today's stitch however was a bastard.

I managed to run through it (although looking at my GPS readout, I'm unsure how I can "run" that slowly), but it was a near thing.

After such a struggle with the first half of my run, I was anticipating a horrible time, but was pleasantly surprised when I hit the stop button to discover I'd knocked 2 minutes off my 8k PB!  Not sure where that came from, I certainly wasn't trying to.

I guess this just goes to show I really am improving, and I seem to have finally gotten to a place that I'm making regular improvements on my times.

The week in review: April 1 - 7.

Week 7:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Race	4.89 km	30:53	4.89 km	30:53	6:19
Monday	Run	6.04 km	43:27	5 km	32:31 (PB)	6:30
Tuesday	Rest
Wednesday	Run	8.9 km	1:07:13	8 km	57:25 (PB)	7:11
Thursday	Rest
Friday	Run	6 km	38:35	6 km	38:35 (PB)	6:26
Saturday	Run	12.89 km	1:42:54	12 km	1:32:35	7:43

• Total distance: 38.72 km
• Treadmill runs: 0
• Best average pace for an outdoor run: 6:19 (over 4.89 km)
• Longest outdoor run without a walk break: 12 km
• Total distance run since starting: 633.69 km 

 Good week this week.

Started off with the 5k race at Quirindi on Sunday.  Post race I managed to run 3 PBs this week - my speed finally seems to be improving after seeming not to change for months.

Had a good long run today, concentrated on keeping my HR at ~ 150bpm for the majority of the run and felt comfortable throughout (even if it was a little slow).

Race report: Quirindi Youngcare 5k

First (and most importantly) I finished.  I ran the whole way (the course was just short of 5km) and felt reasonably comfortable doing it.

I'm not going to give a km-by-km description - other than than hill going up to the 3km mark the course was fairly unremarkable, and I'm not much for remembering every little detail of a run course anyway.

I started with a plan to chase 6:10/km which I chased but didn't catch, however managed a respectable (for me at least) 6:19/km.

Final time was 30:47 (my Garmin time is a bit longer because I forgot to stop it as I went over the finish).  That's a whole 11 minutes faster than my previous 5km race time (although that was the Tamworth Fun Five, which is a bit longer than 5km).

Fairly happy with the end result actually.  Makes me feel I'm getting somewhere with my training.

I've now also found my next race - the Scone Fun Run (10km) on May 6th.  I'd better get back to my training...

The week in review: March 25 - 31.

Wow.  I'm now up to 6 weeks of documenting my running:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Rest
Monday	Run	5.94 km	42:40	5 km	32:46	6:33
Tuesday	Rest
Wednesday	Run	8.87 km	1:08:16	8 km	58:11	7:16
Thursday	Rest
Friday	Run	5.95 km	40:37	5.95 km	40:37	6:50
Saturday	Rest

• Total distance: 20.76 km
• Treadmill runs: 0
• Best average pace for an outdoor run: 6:33 (over 5 km)
• Longest outdoor run without a walk break: 8 km
• Total distance run since starting: 594.98 km 

 Another light week due to the 5k being tomorrow.  Plan at this point is to go out chasing 6:10-ish (which I can manage over 4km in training).  Wish me luck...

The week in review: March 18 - 24.

This is now my 5th week of documenting my running:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Tempo Run	4.01 km	24:42	4.01 km	24:42	6:10
Monday	Run	5.97 km	44:22	5 km	33:57	6:47
Tuesday	Rest
Wednesday	Run	8.88 km	1:10:37	8 km	1:00:59	7:37
Thursday	Rest
Friday	Run	5.95 km	40:41	5.95km	40:41	6:50
Saturday	Rest

• Total distance: 24.81 km
• Treadmill runs: 0
• Best average pace for an outdoor run: 6:10 (over 4 km)
• Longest outdoor run without a walk break: 8 km
• Total distance run since starting: 574.23 km 

Light week due to the weekend away displacing my long run.  5km race in Quirindi is next weekend.  Gulp.  I'd been tossing up the 10km distance, but given I've only trialled at that distance one, I've settled on what I know I can do and am comfortable racing over.

The week in review: March 11 - 17.

This is my fourth week of documenting my running, and I thought I'd try something a little different:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Tempo Run	4.01 km	24:44	4.01 km	24:44	6:10
Monday	Run	5.97 km	42:41	5 km	32:36	6:31
Tuesday	Rest
Wednesday	Run	7.84 km	1:00:16	6.5 km	46:18	7:07
Thursday	Rest
Friday	Group Run	5.95 km	40:40	5.95 km	40:40	6:50
Saturday	Run	11.43 km	1:32:14	10 km	1:17:07	7:43

• Total distance: 35.2 km
• Treadmill runs: 0
• Best average pace for an outdoor run: 6:10 (over 4 km)
• Longest outdoor run without a walk break: 10 km
• Total distance run since starting: 549.42 km 

Well I survived the full 10 km this morning (albeit at a fairly slow pace).  I even kept running when it started to pour rain.  Says a lot for my commitment level at the moment!

The continued effort to run distance rather than time seems to be working fine, so I'm sticking with it at the moment.

The next week will be a light one due to my having a weekend away.  I'm planning to run a bit longer on Monday and Wednesday to make up some of the deficit, but my next long run is going to be race day in Quiridi...

South America on the Horizon!

Why am I not aiming for running the Marathon this year?  Because I'm booked to spend 4 weeks in South America smack-bang in the middle of what would be a normal marathon preparation!

I've had this trip planned (at least in theory) since before I started running again, so it's taking priority this year.

Due to my total lack of Spanish or Portuguese (thank-you Australian school system) and my dislike for doing everything alone, I've elected to go on a group tour (this one) with Contiki whom I've traveled with on multiple prior occasions.

As of today my tour is officially marked as "guaranteed"!  *Does happy dance*

I'm hoping to start blogging some of my travel experiences as well (thus the flying in the title of this blog), however given my prior attempt at this it may be a bit spotty.

In marathon news, after one of the girls I work with has declared herself for the full marathon in Melbourne this year (now officially October 7), I'm going to do my best to make it (trip not withstanding).

In order to attempt this, I've started marathon training now.  My plan being that I'm going to complete the maximum possible before leaving so that I can (hopefully) pick up at a reasonable (but somewhat earlier) point in the training program.

The downside: I'll have about 1 week after I get back before registering, so I'm going to have to decide fast.

The only thing that makes this seem somewhat achievable - the time limit for Melbourne is usually 7 hours and with my normal (6km/hour) walking speed, I should finish even if I walk almost the whole way.

An unexpectedly good run!

I went out this morning for a 4km shake-down run after my 7kms yesterday. I'd originally been going with someone else, but she woke up with a migraine so I was on my own.

In an effort to achieve something, I sent the Garmin to virtual pace and aimed for 6:40/km - about my best sustainable time to date.

By the end, I'd covered all 4km in 24:40 (6:10/km) - an enormous improvement! I certainly worked hard for it, but never faded:

I'm actually quite proud of that - I might yet break 1 hour for 10km...

The week in review: March 4 - 10.

This is my third week of documenting my running:

• Distance run (including warm-up/cool-down): 29.28 km
• Treadmill runs: 1
• Outdoor runs:4
• Best average pace for an outdoor run: 6:48 (over 4km)
• Longest outdoor run without a walk break: 7 km
• Total distance run since starting: 514.22 km
• Current aim: Improve my outdoor running endurance. 

I'm still improving my endurance.  The total distance run suffered due to my working a locum shift on Sunday and thus being unable to run.

Decided this week to ditch the timed runs for distance, which I completed much more easily than I expected.  I even managed my long run (set to 7km) outside on the riverside track this morning.


The experimentation with the heart rate goal feature has actually worked really well outdoors, as evidence by my completing 7km as a single run.


As the coming week is my last full training week before the race in Quirindi, I'm planning on attempting a full 10km on Saturday.  Let's see how that goes.

New shoes... And group runs.

As promised to myself, I celebrated my 500km by going shopping for a new pair of running shoes.

I've come home with a pair of Asics Gel Kayano 18s which I'm very happy about (and have been not so quietly eying off for about a month).

My new shoes.  In black, because I'm not a girl who wears pink if it's at all avoidable.

I've also jumped in with both feet and am going to join up with a local Friday morning running group.  This is going to require a 6am-ish start time, which is earlier than I usually get out of bed.  Planning on starting tomorrow - IF i can get up in time.

Happy 500km to me...

Today has marked a milestone - I've officially covered 500km since starting my running program in June - as evidenced by Garmin Connect:

I've been promising myself new shoes for the last 2 months - once I passed the 500km mark...  So I'm going shopping tomorrow!

The week in review: February 26 - March 3.

This is my second week of documenting my running, and I'm amazed at the improvement.

• Distance run (including warm-up/cool-down): 30.83 km
• Treadmill runs: 1
• Outdoor runs: 5
• Best average pace for an outdoor run: 6:44 (over 4km)
• Longest outdoor run without a walk break: 4.42 km
• Total distance run since starting: 484.94 km
• Current aim: Improve my outdoor running endurance. 

My endurance is certainly getting better this week - I even managed 2 x 30 minute outdoor runs.

I did my long run (45 minutes) on the treadmill this morning.  I didn't think I could make 45 minutes outside, especially given that I felt like I was dying toward the end of the 30 minute runs.

I had a bit of a play with the Garmin for the treadmill run though and have found that by setting a goal heart rate it's much easier to complete the run without the dying feeling!  I'm planning on putting this to work outdoors this week and seeing how it translates.

4k. Finally.

For the last few weeks I've been attempting (and failing) a 4 km circuit in the middle of town.

This morning I woke up and felt like another go, despite a 45 minute run yesterday.

Success.  I ran (well jogged really) the entire 4km loop!  First time running outside with the Garmin and I found that the feedback really helped me keep going.  The constant availability of pace also helped me keep a steady pace throughout.

Finished with an average pace of 6:44/km and actually managed to keep it steady throughout, rather than my prior practice of dying at the end:

Pace readout from the Garmin for the 4km circuit

My eventual hope is to get to a 6:00/km or better pace for this course...  I had been feeling like it was an impossible hope, but now I'm feeling a bit more optimistic.

The week in review...

In an effort to encourage myself, I'm going to try and document my running at the end of each week.

• Distance run (including warm-up/cool-down): 23.27km
• Treadmill runs: 3
• Outdoor runs: 1
• Best average pace for an outdoor run: 6:54 (over 4km)
• Longest outdoor run without a walk break: ~3km
• Current aim: Improve my outdoor running endurance.

OK, well here I am, and...

Why exactly?

Since July last year I've been running on a regular basis.  I started with a Couch to 5K but have been running regularly since I finished the program.

My original aim was to loose the 10kg I'd put on in the previous 18 months, but I've since discovered:

• I actually like running.  I knew I'd been reasonable good at it in high school, but actually liking it came as a surprise.
• It's much easier running on a treadmill than on a track or road (this is starting to become an issue).
• I've got a looong way to go until I'm able to achieve the pace I could manage in high school!

This afternoon, after 7 months of mostly treadmill running (and having greatly improved my endurance), I've pulled the plug on one of these.  I've been meaning to do more outdoor running, but the heat of summer has so far stopped me...

So the reason for this blog - to give me some incentive to achieve my running goals (and, while I'm at it, somewhere to publish some of my travel stories, just because I can).

My goal - the Melbourne Marathon next year.  There I've said it.  Hopefully that will provide some incentive to actually doing it!

I'm currently planning to run in the Quirindi Charity 5K on April 1.  Let's see how I go...