Run breakthrough - 28 weeks left
Finally, a breakthrough with my running. While at a work conference in Brisbane, I hit the river-walk at 5:00am and managed to cover 9.6km over the hour, which included the first 5k's under 30 minutes. Now I'm close to meeting my January target of running 10k in the hour. With 3 runs and some time on the bike, I've increased the amount of time exercising and training for the Half, but there is still a long way to go.
The Mackay Triathlon Club has released their 2010 calendar of events and have again put in place a great trial for the half ironman, with a 1.9k swim one weekend, followed by a 90k bike the next and then Mackay's annual half marathon the week after that.
If it stops raining, I'll try to get some time with the bike on the road, although the gears need some minor adjustments as I can't get the chain onto the big ring.
Weekly Totals:
3 x runs: 2:33:28 - 22.79km
1 x bike: 15 mins trainer
Weight: 85.6kg
New Bike - 29 weeks to go
Another week and again disappointed with the amount of training completed. Only 2 runs, one interrupted due to the start of a rash, so I had to stop and walk the remainder of the distance home. I've given away the 5k runs and gone straight to the 1 hour run, with the aim to build to 10km+. This will automatically bring the 5k pace to a level where I'm happier with.
I did get on the bike trainer and put in an easy 20 mins, which had me clocked at 9.41 km. On Wednesday afternoon, I picked up the freash bike. Although still old, being a 1999 model, it's a huge improvement on the weighty steel beast that took me around Yeppoon in 2007. I've got a Cannondale Multisport 800, with carbon forks, Shimano RSX gearing and Mavic wheels. Nowhere near the quality of a Felt DA, but a damn sight better than what I had in the past.
Health-wise, the ultrasound revealed that another operation will be needed. I won't know the timing until I get back in to see the doc (on holidays this week). Knowing my luck, they will likely schedule the op for the week or so before Yeppoon. That just means I'll have to do GC HIM in October.
Weekly totals:
2 runs 10.87 km 1:15:26
1 bike 9.41km 0:20:00
Weight 85.7kg
30 weeks to go
This week was little better than last week, although a 5:00 am start with a 1:00am finish at work does make it a bit tough to get up the following morning and go for a run. Not sure who said it, but a general rule of thumb for an event where you're just planning to finish, not a competitive finish, that your hours per week training should be around the time you plan to finish the event in.
With the aim to beat the cut-off time, that means more than 7 hours per week training. At the moment, I'm short by 5 1/2 hours. Time to step up to the mark and start pushing. 5 mornings a week and try to add 2 evenings as well. With my running times being around half an hour, that will boost me up to the half way mark and should build fitness to allow the run time to creep up to the hour.
I recall doing 1 hours runs 3 mornings a week, each run being in excess of 10km. Once back to that level, the non-run mornings can be bike time and weekends spent doing laps in the pool. Speaking of swim times, next week is my first week off since April last year and the local pool calling me. Will be interesting to see how far I can swim after the huge break from the water.
The only thing that's working properly at the moment is the weight loss. 1.8kg lower than Jan 1st and on target to hit 85kg by the end of the month.
Weekly totals: 4 x run 17.3km (1:50:55)
Weight: 86.3kg
The first week of trading for the new year and what a week!! The number of enquiries for the week was almost our average volume over 2 months meaning several late nights working. Combine that with the 2 older girls leaving for Uni at 4:00am Monday, the youngest heading interstate on the first flight on Tuesday, a visit by the grey nomads, some very heavy rainfall and the week was a write off.
I did manage a few laps of the backyard pool in the wettie. Unlike the first time I tried, this time it felt more comfortable around the belly and breathing was much easier. The added advantage of the wettie is clearly evident, so I’m really looking forward to getting into the big pool and seeing what times I can turn out compared to 07 with the budgie smugglers.
At this early stage, my targets for Yeppoon are:
S- 0:45, T1-9, B-3:30, T2-5, R-3:00, (Total 7:29)
They may be really dodgy targets, but I’m not called super slow bloke for nothing.
Weekly Totals: Run x 2 total 10km - Not a good start
Starting slow
The start of the year needs some stats as a base to compare progress throughout the year.
Longest distances over the last 6 months:
- Longest non-stop run 3km (Last 6 months)
- Longest non-stop swim est 500m
- Longest non-stop bike - Nil (No bike in more than 1 year)
New year's day and I'm off on a 5km "run". It's been so long that I've forgotten some of what I learned 3 years ago.
- Vaseline is your friend
- New shoes need to be broken in before running
- Be well hydrated before starting a run at 28C and 90% humidity.
Saturday's 5k run was much better. More comfortable and managed the entire 5k, without stopping for a walk in a time of 32:26. My target for this month is to get the 5k time down to 30 minutes by January 10th and get to 10k running by the end of January. No running Sat pm or Sunday due to a regular visit to the blood bank. Although I could be tempted to get in and do a few laps of the backyard pool.
