So it's Sunday and I finally managed to drag myself out for my second run this week. It was about 27 degrees at 6:30am so instead of the max effort runs I've been focusing on this month I just took it easy. I was sporting my new unbelievably cool Punk Rock Racing cap that Ron at PunkRockTriGuy.blogspot.com sent me this week. His Punk Rock Racing website will be up soon with some super cool racing gear and I can't wait to get some.

Shameless plug

Aside from not doing much running, lifting heavy things, buying a TRX and kettlebells, I have finally officially updated my personal training site. If you're interested, please take a look at wildfitness.com.au - feedback welcome :)

Struggling

I've been struggling on my long runs since I started my new training plan. I think it's a combination of the weather and also a lot of high intensity stuff at the gym. Still working out the best days for heavy squats so they don't affect my interval or hill running too much. And also working out which days are best for double workouts and which combinations go best so I can put max effort in.

This morning I woke up hungry but made a quick getaway before I gave in and ate breakfast to do my short-long run of 14km. My legs were just so exhausted and I was finding it pretty tough at 6:30am already 20 degrees and 99% humidity.

I found a little trail off the main Plenty River trail and decided to go down there for a bit. After a while it branched off into mtb-ish tracks so I picked the route with the least amount of stinging nettles before making my way back to where I was going.


A tough run, but still good to be out with the wildlife.

Sri Chinmoy 5km

Last weekend was the Sri Chinmoy 5km at Princes Park. This first race of the year was for me to see just how much slower I've got. Well I did it in 25:08 - shame about those 8 seconds, but it took me at least 1 km to warm up and even then I was really struggling to hold on. I'd like to blame the weather, because it did get warm towards the end, but I honestly didn't notice it that much.

I wore my Five Fingers, which turned out to be a great choice. My feet just felt so light. Pity about the heavy legs and unusually high heart rate. I passed someone else in FFs and hoped to catch up with him at the end. I only hung around for a few minutes, but maybe he was in the 10km event because I didn't see him.

Anyway, now I know how slow I am. The next race will be better.

2010 goals and new training plan

After all the running I've done this year, I have gradually gotten slower. I put it down to 3 ultras in the second 1/2 of the year and also doing my long runs at a more comfortable pace. It served its purpose this year for me because I ran further and longer than before, and my recovery from the ultras this year was much quicker than last. Now I feel confident at distance and know my body can recover well, it is time to change it up and get faster for 2010.

I think it's important to have goals so you know what you're aiming for and why you're doing it. In 2010 I want to run a 20 minute 5k and complete the ultras much faster. No set time for those, except for The Tan Ultra 53.5k I'd like to get under 6 hours.

This is my new plan to get me there, starting this week:

During the week:
All runs will be intervals or tempo runs. If I feel the need to do a recovery run then that will be at a very easy pace and done barefoot, focusing on form.
I will be sure to do additional workouts focusing on my weaknesses. I will be working on strength and/or high intensity workouts combining resistance and cardio.

On the weekend:
Long run will be at a lively pace. I will cut these back to around 16km and gradually increase distance to 30km at the same effort.


I just joined a gym this week (3rd so far this year!). I don't use machines (except the Concept 2 rower) and stick to the free weights. What I like about this gym is they have a good selection of non traditional equipment that I just can't afford right now including kettlebells, TRXs and tyres. It's also good because nobody else uses these OR the squat rack (they're all queuing for the smith machine) so I don't have to wait to use anything I want there. To give you an example, here's what I did today:

Warm up:
A couple of each with empty barbell:
Hang clean, hang squat clean, press, push press, push jerk, front squat, thruster.

Workout #1:
Deadlift 5, 5, 5, 5
Warm up 5 @ 40kg
50, 50, 55, 55
(Could've gone heavier but first time doing deadlifts in this gym and conscious of the noise of the weights. Next time I will do it outside where I did workout #2)

Brief stretch

Workout #2:
21-15-9 reps of
Kettlebell swing @12kg
TRX rows
Push ups

Brief stretch