City to Surf 12km

After the Albany City to Surf I was determined together the training right to have a good crack at the sub 60min 12km in Perth on August 27.

The passing of my Mother in Law put that on hold a bit as we were rightfully engaged in managing the process which “ends” on Tuesday with her funeral. There will be plenty of reflection between now and then and afterwards as well.

So I wasn’t really feeling like running during the past couple of weeks which shows in my running stats. But with 3 weeks left to the race I need to get my A into G and get back to the streets.

So yesterday we kicked that off with parkrun, a free, timed 5km run that starts at 8am each Saturday. That was a good start, completing the 5km in 26:50. Nowhere near my fastest but it was a nice run first thing in the morning.

After a great breakfast with the the FBH (Far Better Half, that’s her on the left in the photo) and the kids at Il Locale in North Perth, we ran some errands and did some chores around the house.

Because the City to Surf is hilly, I’ve decided, with just 3 weeks to go, my training runs need to include hills each and every time. There’s a good slow hill that has an incline for about 500m near me so that is the general course. It also include a couple of small inclines in addition so its a good 7km run.

The course is here:

 

 

 

 

The elevation is 26m in 440m so it’s not ultra steep but, for me, it’s long. Half way during the City to Surf is Underwood Street with is a 300m incline at around the same elevation. So, good practice.

I finished off pretty well too, with a good pace for the final km before the cool down which was about 800m walking.

I need to keep getting the kms into the legs so there’ll be another slow 5km today and some ore hills tomorrow.

 

 

That Number on the Right

The countdown to the HBF 3 Waters Marathon is well and truly on. I’d say I’m … on track … sort of!

Each month I improve the number of km I run. But each month there is always one week when my running drops off. So my kms on the other weeks need to be higher – it’s simple maths.

Saturdays are always good because of parkrun – that’s an easy 5 km to start the weekend. If I feel up to it I can do another slow 5 km later the same day. Sunday is then the “Long Run” according to my training plan.

This week’s long run is 4 x 40 minutes at 111 to 129 bpm. Not fast, just steady. It’ll take 3 hours so this is going to need some planning. It’ll end up around 24 km!

But here’s the key thought –  the day I run the Marathon (April 9 for those following at home) I’ll have thoughts of “if only I had kept to the plan” and “Shit! I don’t feel ready for this!” and when I’m done, depending on the time, “I could easily have taken x minutes off that!”

So, follow the plan. Spend the 3 hours on the road. Fuel up. Drink water.

The only other thing to think of is where to run the 24 km. I’ve done Lake Monger which is pretty flat and a 3.5 km circuit. That can be awkward as you keep waving at the same people – some wave back!

Then there is West Coast Highway. 12 km out and 12 km back. Quite scenic. Some elevation which is a good idea but I wouldn’t call it “hilly”.

As you can see both are terrible places to run! 😉

There is also a run around the Swan River in central Perth. This is a 10 km run so a couple of laps then some. There are plenty of ways to detour and get 24 km in.

Anyway, 24 km is 24 km. Weather for Sunday is forecast to be 30C and mostly sunny. Winds southeasterly 15 to 25 km/h tending easterly 25 to 30 km/h during the evening.

Life is hell! 😉

That Went Well 

Had a great night with a colleague last night helping her with her Diploma. She was in a bit of a pickle getting some coherence to her case study submission. We mainly focused on getting the right bullet points on to paper and she’ll flesh it out from there. She’s a smart cookie and it was great working with her and debating contexts, answers and ways to present the information. Reminds me of how much fun work can be when you work with smart people. Makes such a difference!

Anyway, she bought pizza over and a couple of soft drinks so not so good the diet front. But I did do a 4km run before we started and there was no alcohol to be seen.

Got another 5km run tonight to round out the month so should hit around 119-120km for January. That’s equal to June 2016’s best where I ran a half marathon. So happy to be building up the consistency and frequency of (almost) daily running. Actually the table below probably doesn’t show that. Running today would mean 18 days running out of a possible 31, or a ratio of 58% which is pretty shit! (the stars indicates races at parkrun).

 

parkrun (one word, all lower case) is a free, timed run every Saturday starting at 8am. It’s great fun and the best part is it’s all about a race against yourself, if you want. You can walk, jog, run, bring your dog, push a pram (with a kid in it otherwise you’d look weird!)

Plus, as I mentioned in a previous post, you can run alongside someone to keep your pace up and push them at the same time. In the end you’ll likely end up with a better time, if that’s what you’re after.

Anyway, take it one day at a time. 😉

One in a Row – Getting Specific

It’s 2017 and I need to lose some weight. I’m 86kgs and need to be close to 78… and stay there.

I need to move more – actually scratch that, I think I move enough.

I’m getting to average 100+ km per month in running. Yes it could be more but it’s a helluva lot more than it was and it’s pretty consistent. Even today I’ll run 10km home after work before heading out for dinner at the kid’s.

No, what I need to do is eat better. Actually, scratch that too, I eat reasonably well. It could be better but most of my meals are veggies, meat, chicken, salmon. I drink 2.5 litres of water per day.

What I need to do is drink less alcohol. I drink probably 3 glasses of red at night. Should be 2 according to medical authorities, could be less.

I usually drink with dinner then one or two with some TV.

So let’s try for less alcohol. No alcohol today. Even at dinner. Just for today to see if I can do “one in a row!”

A Slight Change of Focus

This used to be a blog about learning, management and leadership.

On reflection does the world need another blog about such a fluid and tenuous area? Well, maybe, but not from me.

A far more interesting and challenging topic, to me, these days is how to get and remain fit and healthy.

For example, I’m learning about the MAF (Maximum Aerobic Function) method of training developed by Dr Phil Maffetone. Very interesting and makes running longer distances more enjoyable.

More to come …