Hardcore NIGHT reps @ ArenA

Saturday 28/1/06; Ran a tough! 10km reps session @ ArenA. Total time for reps; 43minutes 47, Heart rates were in 171-183 range.

Started reps session at about 2000 hours (8pm)...So mostly running in the dark and using my watchlight copiously. But its ok, as the Arena 400m grass track is very well marked at this time of year thanks to the local Little Athletics centre???, and therefore no trouble seeing where the lanes are.

So a good intensity for this kind of session without going too far overboard, and significantly under 4.30 per km, so If I can improve on this I will start to make inroads into sub 45minute 10km territory, which I think would be my goal for the Matilda Bay 10km race in two weeks time. I'd be happy with a sub 45minute 10k for that race if I keep working at it, get some more reps done, and all goes relatively well.

I really enjoyed th solitude, although I am missing KL a lot tonight, could see "the saucepan" in the stars above, saw a few trains go by...The 2nd half of the reps session became a big grind, very tough, used every mental trick in my book to talk myself into finishing the sesssio... Eventually got there.
Had Grave Forsakens "Back to Basics" and Deliverance "If we Faint not" ticking over in my head...

VEry important and positive forme to get this session done.
I have not attempted this session since 2003 So a bit like Baghdatis , its all a new ballgame.

Happy and pleased with myself for persisting to the end of a good session, which was tough!!!

8km III @ ArenA + 4x200m reps

Tuesday 24/1/06 Ran 8km @ ArenA on my 2km course (with the steep hill) in 40 minutes 39 Heart Rate 168. 2km Splits; 10.16/10.44/9.47/9.52

Was 1 second quicker than what I ran on this course on 17/11/05...See http://runmara2005blog.blogspot.com/2005/11/8km-arena.html#links

Started solid but not too hard, tried to pick up the pace on the 3rd lap, and hold on for the last lap. Could see the thunderstorms brewing out to sea in the west...Warmish and very humid, but otherwise pretty nice conditions. Very happy with the run considering where I am at just now...

Then went to the ArenA track to warm down, saw a few other runners there doing 400m reps, and thought I'd do a few 200m reps to kickstart the conditioning/lactate threshold stuff I want to do this year, plus it will probably help me to improve even further the devastating finishing kick which I possess. I like to think I can finish just a tiny bit like that legendary Ethiopian runner who regularly kicked away from the Kenyans in World Championship 10,000m races on track...

Enough daydreaming, back to the real world;4x200m reps with 2min walk back rests. 31.88/33.96/37.46/35.14 pretty slow really, started to get some heavy rain happening during the last 2 which was very refreshing although it might have slowed me down a bit...Good to do this with only a 10minute jog rest after the 8km I think its worth something...

Pretty happy with a good evening of running. Then I grabbed a garlic bread (good healthy food *LOL* ???! :-) ...well if its good enough for Ryan Bayley to live on HJ's...etc) put the radio onto Solid Rock 98.5FM (sonshine), Tuesday nights, heard a bit of POD Youth of the Nation and Souljahs; dont stop headed for home, as the lightning show started to arc up and the heavy rain started to bucket down... :-) Thanks God for a good session @ the ArenA, which is one of my favourite places of alltime to train by far!

Quick Hike in John Forrest

Sunday 22/1/06 Hiked about 1hr 28 with Chris,Rob,Steve and Tim in John Forrest National Park, rather hot conditions, through the railway tunnel,some rockclimbing, visited the shops near the bridge, and got a map for the Eagle-view heritage trail (a 15km circuit that KL and I have walked most of once before...)...

Stayin' alive with first LONG run for 2006

Saturday 21/1/06 Ran approximately 23km in 2 hours 50min. (Splits 1.21.29/1.28.37) Ran from North Mullaloo Beach to Elvira St WA Marine Research Labs just past Watermans Beach and back. Headwind on the way there and tailwind on the way back.

Got a lot of sand in my shoes at Sorrento Beach on the way back. Was trying to outrun waves while hemmed in by a steep sandy enbankment. Lost about 10-15minutes trying to sort that out, so probably negative splitted on the way back if I had stopped the watch for that. Only took one bottle of gatorade with me, as it was a spur of the moment decison to run and originally I only planned to go about half that amount of time...
Should have taken hydration pack I used for the Six Inch Track....http://www.geocities.com/Colosseum/7549/run6inch2005.html

Saw kite-surfers near Pinnaroo Point getting some serious "air time". About half the run was on the sand of the beach, and the rest on grassy sections by the road, and cycle-paths part of the Sunset Coast route...

Got very sunburnt although I did not know til later. Did not start run until 11am. After I finished I just took my watch and shoes off and just had a quick swim at North Mullaloo which was awesome! Reminded me of how happy lethal Lee looked last night taking 5 wickets for Australia in the cricket...

Good to get a solid long run on the board to kick off my strength/endurance foundation for the year, although, at this stage of the game I am not planning to do any long races for a few months, unless I suddenly get a heap of money and put in a late entry for 6-foot track...which is looking less likely in recent weeks, but could still change...

Another short run by the brook

Friday 20/1/06; Ran 4.5km course again at J. Brook in 24min 12, HR 150. Was moving very well despite hassles (my head being messed up/brain fried by) this week with *casuals* people at work again. About 6 minutes faster than the time I did for this course the other week. I think the 5km race I did at Burswood last Sunday has got me used to running at faster speeds again. Some decent reps sessions next week would be good....Link to results from Burswood 5km is @ http://www.wamc.org.au/results/results_2006/WAMC2006resultsBurswoodTwilight5.pdf
I was 54th out of 113 so just in the top half. Good to see MK from the 2004 Rotto Mara crew having a run...saw a few other names I recognise too.....:-) Thanks to post on WAMC messageboard @ http://wamc.proboards41.com/index.cgi?action=display&board=general&thread=1137095032&page=2
for quick location of results...onward.....

If we faint not/back to basics...

Monday 16/1/06; Ran 4km at the Emerald at about 10pm...Trying to sweat out some of the toxins from the diabolical work environment today......My head still feels like a lead weight but I think I am better for having done the run...
Nice to get out there anyway...Right now I feel like dropping an atomic bomb at work, it might improve the place...no maybe thats a little unfair, I am sure there are lots of nice people there, despite the fact it feels like you are one of the lemmings in the game of lemmings half the time.

First hitout (race) for 2006

Sunday 15/1/06; Ran 5km 22.54 Hr 186. Nice to get out to Burswood and have a race. Unable to really attack that much but my last 1km or so was a good finish, and 4.34 per km is a reasonable starting point for the year. Hope to build on this for bigger and better things...

KTSS V & a solid 8km.

Saturday 14/1/06; Did 300 Ab crunches while watching Haas making Roddick earn the win on TV in the tennis at Kooyong.
Just trying to keep things ticking over in this department. As long as I get to the ab crunches once a week or at least once a fortnight I am happy, although several times a week would be better.

Ran a solid 8km in 49minutes...just took it easy mostly...had some minor troubles with a stray dog at the end...Felt soooo good to get out there and do this. The run Ive been longing to do all week. Must try and train a lot more in coming weeks...If I get my mountainbike operating again it will be a heap easier...would much prefer to ride and run on alternate days as it gives my knees a rest...Hope to run the Burswood 5km tomorrow night, be my first race for 2006...

short run by the brook

Wednesday 11/1/06 Ran 4.5km by J Brook. Nice easy run....

6-INCH TRACK FAQ webpage

Justspent a few hours setting up a FAQ webpage for 6-INCH TRACK MARATHON its @ http://www.geocities.com/Colosseum/7549/run6inchfaq.html

6km @ the Emerald Oven & KTSS IV

Friday 6/01/06; Ran 6km at Emerald Oven (I mean Park) in 33min37 HR 150. 5.30's and 5.40's. It felt like an oven even though I started after 7pm it was still close to 30 degrees and extremely humid when I ran. Ran the whole thing without a shirt/top and boy did I need to... felt better for it, and sweated a fair bit...A slow run, but thats all I felt like as I am still feeling about 80% shaking off the last of this head cold that has dogged me all week, plus weatherwise it was rather! oppressive, big thunderstorms building in 36 degree+ heat all day long...I think the radio said it was 31 degrees not long before I started... That done I went home shoved the head under a cold shower and put a powerade in the freezer. Diabolical weather. should be an interesting lightning show tonight, thought I could see the beginnings of a large tornado forming near the coast but not sure...
Keeping the stomach strong IV
Then did 400 Ab crunches, once again inspired by some of the huge numbers that KL did the other week...Grabbed the powerade out of the freezer and boy was it nice! :-) Got to go watch the Hopman Cup Tennis final between USA &Netherlands on TV now, and hopefully I will be back somewhere closer to 100% health (well free of nasty colds anyway by next week)...Usually bounce back very strongly once I get over sickness, and felt a bit of a spring in my step today...

Highlights of 2005

Some highlights for me in 2005;
1-Climbed Bluff Knoll again and got engaged at the top to KL.
2-Finished my first ever ULTRA, the 45km 6-INCH TRACK Marathon, and enjoyed the experience in many ways, including the challenge of making it to the end...http://wamc.proboards41.com/index.cgi?board=general&action=display&thread=1127100618&page=7 3-Completed my 3rd Marathon (and my second Perth Marathon), with my brother and girlfriend there to see it.
4-Helped my my new Fiancee get ready for her first two 5km races, and our blossoming relationship.
5-Made more posts than anyone else on the WA MC messageboard @ http://wamc.proboards41.com/index.cgi helped Dave a little with organising the inaugural 6-INCH TRACK, and met various runners from WA through the messageboard.
6-Discovered Cool Running, and the Cool Running Bloggers @ http://www.coolrunning.com.au/cgi-bin/ubbcgi/ultimatebb.cgi?ubb=get_topic;f=39;t=000227;p=55
7-Did a small PB for the Half Marathon in the Fremantle HM with a 1.41
8-Completed my 9th consecutive Bridges race, a 10k in 44.40...(nice to go under 45 again)
9-visited the Rottnest Marathon weekend again(did a 10k in 46.54)
10-Got the Blogger version of my Blog up and running which has been a lot quicker to post on, and got me some comments feedback from other runners which is very valuable/encouraging/fun...
11-consolidated my increased training volume with 360hrs total (my 2nd highest ever after the 416 hrs in 2004), and averaged in the 46's for best weekly Resting Heart Rate for the first time ever.
12-had a relatively (new) injury free year, apart from a few temporary niggles...and the knees and back doing the same as what they've been doing for at least half a decade now with me...
13-Got a new fulltime job in August & paid off my car in May (5 years...)
14-Discovered the 6-FOOT TRACK Marathon race, and developed an ambition to one day hopefully run it successfully.
15-Beat my brother in Tennis after he thrashed me as expected at Basketball, and enjoyed hangin out while he was over from USA.
16-Completed the Freeway Bikehike.
17-Did another City to Surf.
18-got a touchdown in JB Idol.
19-Played tennis at the local tennis club
20-improved my rockclimbing skills...and enjoyed being part of the SJCRC opening day.

First run for 2006! and some goals

Monday 2/01/06; Ran 4km in 19.34 Hr 159. Splits (9.55/9.39) Have been sick with a bad dose of the flu? in the last few days, and today I felt like staying in bed asleep all day, but I knew I would be functioning better if I did an easy run. So I dragged myself to Emerald Park and did 4 laps. Took it relatively easy for the first 3 laps (didn't want to over stress things as I am very low on energy and extremely clogged up in the head with a runny nose and very croaky/husky throat), and then put the pedal to the metal a touch on the last lap, which left me gasping for breath a bit at the end, and a little light headed...I'll get over it though.

I also felt "the little hammer" in the head which always happens when I run hard if am sick...remember ignoring that "little hammer" once when I was young, and doinga racewalking reps session, and I ended up close to blacking out after the first rep that day...so whenever I feel the "little hammer" I know I have to take things easy on myself...

Enough whinging hopefully feel better in a few days time...just have to get lots of rest, eat well, and take everything real cruisy like, until the system beats this sickness.


Had a pretty cruisy New Years with KL, just watched TV/DVD, got a few sparklers out after midnight and that was about it. I never drink alcohol, and KL very rarely does these days...got invited to someones New Years Eve Party but didn't go as KL and I felt like a quiet night together which I think was the best move for us this year...

Some of the 2006 goals I would like to chase;
1-To get married to my Fiancee
2- help her prepare for her first 10km? and maybe a HalfM...IF she wants to...
3. watch some T&F at the Commonwealth Games in March(I have tix for two evening sessions), plus will go watch the walks and marathon perhaps...which are free out on the course.
See if Nathan Deakes and Jane Saville can take Gold for Australia and defend the titles they won in Manchester 2002.
http://www.geocities.com/Colosseum/7549/racephotoschampionjp.html

4. I may go get my knee fixed in 2006 so not sure how much running I will be doing...but if I am running they would be;
5-sub 38minute 10k (44.40 & 46.54 in 2005)
6-sub 1hr 30 Half Marathon (1.41 in 2005, a PB, but goal was sub 1.40)
7-Marathon; Goal 1; sub 3.30 Goal 2 sub 3hours. (4.02-2005, 3.55-2004 (sub 4 hour goal was achieved))
8-sub 5 hours in the 2006 45km offroad 6-inch track ULTRA-marathon (Did 6hrs 25 in 2005 six-inch on 18/12/05 in my first ever ULTRA run)See link here;http://wamc.proboards41.com/index.cgi?board=general&action=display&thread=1127100618&page=6
9-Run Rotto Marathon again?
10-Run my 10th consecutive Bridges...
11-sub 48 City to Surf.
12-sub 18 minute 5km.
13-Run a Marathon/Half Marathon or 10km in Sydney,Melbourne,Brisbane, or overseas... interstate
14-MOST of all enjoy my running and racing avoid injuries, and honour/worship the Creator Triune in my running...

2007; 1.-Christmas Island Marathon? or a marathon/half marathon overseas or interstate
2. ----->6foot track marathon (maybe in 2006 if I can get the finances)

I still have racewalking goals too if I was ever to get my knees fixed....

Its all about aiming at something challenging and seeing how far you can push yourself, whether you achieve the goals is not so important, thats just the icing on the cake...

NYE slow jog n Walk

Saturday 31/12/05; 4km slow jog/run for 40minutes with KL at the WAMC New Years Eve run....She was not feeling well so probably not a good time to attempt a race, but still nice to see the race unfolding, and walking/jogging back along the Swan River as the sunset behind us was a nice experience, hopefully come back and run it properly in 2006.
I saw one person with darkish hair wearing a Cool Running top warming down afterwards, and I think I may have seen someone with a CR hat also but not sure on that...

Hoping that in 2006 I can have a better year and do lots of big P.B.'s