Run OZgolf Run

[AndyP]

I said I was going to start a new thread for the running stuff and here it is.

It sounds like senecio and shavey are into it. And Iain and myself are just getting started, although I don't plan on progressing too far, just staying fit and healthy.

I had my first 10k fun run on Saturday, http://www.team-ascent.com.au/page3.html (after a few others at different distances). I was expecting to do it in about 52-53 minutes, but hoping to do it in under 50 minutes (breaking the 5 minutes per km barrier). I ended up running it in just over 47 minutes, so I was very happy with that.
It was a good track with some flat and hilly sections around the headland at Pt Cartwright and beside Kawana Beach.

I thought this thread might be good to track what organised runs we are doing in the future, which might encourage others to join.

senecio said the next one he was doing was this one in a couple of weeks: http://www.glasshousetrails.com/

I haven't decided which weekends I am going back to the Sunshine Coast yet, but I'll definitely try to do the Queensland Half Marathon Day. I'm undecided on whether to do the 10k or 1/2 Marathon, but I'm leaning towards 10k.

[3oneday]

10k fun run

which word doesn't belong here ?

[Iain]

Well done Andy. Thats a great time, how hilly was it??

I'm doing the Mothers Day Classic at Southbank on Sunday. It's an 8km "fun run", I hope to do it in under 40min's.

[AndyP]

I'm doing the Mothers Day Classic at Southbank on Sunday. It's an 8km "fun run", I hope to do it in under 40min's.

How did you go? 37m45s? I think the adrenalin of the race will get you home easy. Hopefully lack of sleep from late night poker didn't drain your energy.

[Iain]

How did you go? 37m45s? I think the adrenalin of the race will get you home easy. Hopefully lack of sleep from late night poker didn't drain your energy.

38m40s. Not too unhappy with that, my goal was under 40m. I wasn't particularly worried about not being able to run it all, I just wanted to put in a decent time...

Whether the late night or hill runs I did with my trainer yesterday put a damper on my time, I can't be too sure..

[AndyP]

38m40s. Not too unhappy with that, my goal was under 40m. I wasn't particularly worried about not being able to run it all, I just wanted to put in a decent time...

Well done. I knew you'd easily beat the 40min mark.

Definitely have a go at the half, if not now, some time soon in the future. The sense of accomplishment is incredible, I can only imagine what it would be like to complete a full. You should aim for the half at the Gold Coast after completing the 10km at Doomben.

I will have spent almost three weeks away from home by the time the GC event comes around, so I've pretty much written off doing that from both a fitness and brownie point perspective.
I've pencilled in the Noosa Half in August though.

PS.... I missed my long run this morning. Too busy stuffing my face full of Eggs Benedict at a B&B in Eumundi. I could make it up, but its beer o'clock.

haha. I was the opposite. Because of illness during the week, and training blocking my lunch runs in the upcoming week, I absolutely had to have one today. It wasn't the most comfortable run after a week off and having to go back to the old shoes, but it's better than nothing.

[senecio]

It wasn't the most comfortable run after a week off and having to go back to the old shoes, but it's better than nothing.

I'm putting off breaking in a new pair of shoes. They've been sitting in the cupboard for 3 weeks now. Perhaps this week I'll break them in.

And before anyone asks, no they are not tour shoes. I'm a tight arse when it come to running shoes. I prefer to buy cheaper shoes and turn them over more often.

This is my first pair of Mizunos, I'm curious to find out how they go.

So, what was wrong with the new shoes??

[Jarro]

.. now where did i put that ignore button ???

[Jarro]

Did somebody say something ??

[Iain]

Take it outside clowns!!

[dc68]

Ewwwwww

[Webster]

I thought this thread was going to be about a greyhound called "OzGolf"

[markTHEblake]

Isnt it easier to tap the missus on the shoulder?

[davidp]

Isnt it easier to tap the missus on the shoulder?

I think that we're talking distance events here, not a short sprint mtb...

There's a track here near my apartment called Bukit Kiara (Kiara Hill). It's great for masochists who like to experience the pain of running hills in high humidity.

For those of us who might experience back pain after we've been running for a few days, try doing some yoga stretches as part of your warm up. It really helped me.

[markTHEblake]

Thats why I suggested it would be easier.

[AndyP]

Well done Andy. Thats a great time, how hilly was it??

http://www.mapmyrun.com/run/australi...t/179645956996
I'm not sure if that does it just or not, but it wasn't overly hilly. There were some decent short sharp hills, but there was plenty of flat too.

I'm doing the Mothers Day Classic at Southbank on Sunday. It's an 8km "fun run", I hope to do it in under 40min's.

You might surprise yourself. Each time I've done a competitive run, I've exceeded expectations.

I'd do the Mother's Day Run, but it's on Mother's Day......
So are you getting smashed at Poker the night before? Hmmm, I'll have to get up early too.

.. now where did i put that ignore button ???

You should come along. Lots of nice fit girlies to chase in some of them.

[Fishman Dan]

You should come along. Lots of nice fit girlies to chase in some of them.

He'd get fit twice as quick as you over the same distance - those little legs would make 2 steps to anyone elses 1.

[shavey]

You are pumping out some pretty impressive times there P, keep up the great work...

I was hoping to break 55:00 (little pie in the sky for this big unit) for this years Gold Coast 10KM but with a recent bout of pneumonia, doubt I'll even be fit enough to race

Here was my nightly route around Broadbeach... only small, but good to build up fitness levels...

http://www.mapmyrun.com/run/australi...each/467044236

[senecio]

You are pumping out some pretty impressive times there P, keep up the great work...

I have to agree, that's a great time in the 10km P. I bet you felt pretty pumped after completing it?

I'm back into it this week after giving myself a bit of a rest after the Brisbane Half Marathon. I got my official time against the clock earlier this week 1:44:51. I was so happy to have broken the 1:45 mark, I thought I had missed it (1:45:35 against the gun).

I'm going to give the Glass House Trail run a miss next weekend. I'm not confident in finishing the 30km run and I can't be bothered driving up there for the the 11km. Next event will be the Queensland Half at Doomben.

Here is my current training plan

Tuesday
Sprint/Interval/Fartlek/Hill work
Usually start with an easy 3 km warm up before getting into the hard stuff. Incorporating this training into my plan has helped to increase my pace in the longer runs.

Wednesday
The long slow run (recovery). Anywhere between 10 and 15Km depending on how I feel or how much time I have. I find it very hard to run at this pace, but I know that I have to do it. This is my fat burning run (heart rate approx. 65-75% of max).

Friday
Medium distance time trial. This is an 8 to 10km run as fast as I dare. Not uncommon to have average heart rate up around 90% of max with excursions up to 96%.

Sunday
The long run at pace. Similar distance to the Wednesday run but I try to maintain the heart rate in the zone of 80% to 90% for the entire run.

http://www.mapmyrun.com/run/australi...a/229655836205

Here is my typical long run of about 15km that I use for the Wednesday and Sunday runs. Its a pretty good run with a killer of hill just after the 5km mark when I turn onto Plantain Rd.

My goals for the next events are to run a another sub 1:45 at Doomben. I don't think I can run much faster given its only 3 weeks away. I'd then like to try for a sub 1:40 at the Gold Coast in July. It might be a bit of stretch and I'd be happy with anything around 1:42, but you have to set yourself goals.

[AndyP]

I have to agree, that's a great time in the 10km P. I bet you felt pretty pumped after completing it?

I was extremely pleased to finish in that time. In fact, the official time came out as 46m59s, so that's even better. I didn't expect to smash my expectations by that much, but now I've got a benchmark to measure against, it will be hard to smash them again.

I'm back into it this week after giving myself a bit of a rest after the Brisbane Half Marathon. I got my official time against the clock earlier this week 1:44:51. I was so happy to have broken the 1:45 mark, I thought I had missed it (1:45:35 against the gun).

Excellent. I'm not sure what the Brisbane Half was like, but the Doomben Half will be very flat, so maybe you can improve on your time there?

I'm going to give the Glass House Trail run a miss next weekend. I'm not confident in finishing the 30km run and I can't be bothered driving up there for the the 11km.

If you can finish a half, what makes you think that you can't do 30k? Or is it that you don't think you could finish without plodding and therefore a time you would be happy with?

If that is the case, I sort of feel the same way about doing a half. I think I'd prefer to measure myself against the 10k for a bit longer, before thinking about half marathon. At the same time, I'd love to feel the satisfaction of completing a half.

Here is my current training plan

That was interesting reading. I'm not really training to run comps, but the comps are just an avenue for more running, so I can lose more weight (or maintain it later on)

Good luck with your goals.

[Boonie]

That's a good training plan for running half marathons senecio.

The 'recovery' runs at 75% or less are a pain in the arse I agree, but like you said they are important. It's amazing, when you start pushing yourself the so called 'easy' runs become the hardest, because you get bored and your legs feel worse than they do on a hard run.

AndyP,

If you are keen to start pushing yourself and chasing some times/PB's, you definitely need to do some hill sprints (or at least 400/800 sprints). Hill repeats are a great way to improve your leg strength and technique (without really knowing it) - it is amazing how quickly you will increase your 'cruising speed' if you get some hills into you.

[senecio]

Excellent. I'm not sure what the Brisbane Half was like, but the Doomben Half will be very flat, so maybe you can improve on your time there?

The Brisbane Half was pretty flat, the hilliest part was through the Botanic Gardens and back over the Goodwill bridge.

If you can finish a half, what makes you think that you can't do 30k? Or is it that you don't think you could finish without plodding and therefore a time you would be happy with?

I'm not too proud to plod along just as long as I can say that I finished. Its not the distance that concerns me too much (although I've never run over 25km). Its the terrain, I haven't done any running on loose/uneven gravel before. 30km on that surface would be torture on the calves.

If that is the case, I sort of feel the same way about doing a half. I think I'd prefer to measure myself against the 10k for a bit longer, before thinking about half marathon. At the same time, I'd love to feel the satisfaction of completing a half.

Definitely have a go at the half, if not now, some time soon in the future. The sense of accomplishment is incredible, I can only imagine what it would be like to complete a full. You should aim for the half at the Gold Coast after completing the 10km at Doomben.

That was interesting reading. I'm not really training to run comps, but the comps are just an avenue for more running, so I can lose more weight (or maintain it later on)

Good luck with your goals.

I can't say that I am training to run comps either. Yes I want to challenge myself and see if I can improve, but its more the social aspect of race day. Training for running is such and individual pursuit, but getting together on race day with like minded people is where the fun is.

Ryan

PS.... I missed my long run this morning. Too busy stuffing my face full of Eggs Benedict at a B&B in Eumundi. I could make it up, but its beer o'clock.

[TheAwesom1]

Usually start with an easy 3 km warm up before getting into the hard stuff.

YOU Lost me there

[AndyP]

Is it as up and down in hills as much as the elevation chart of it indicates? If so, that's a tough little run.

The following is what my run around the home area is at the moment. I've only done it a couple of times so far, and haven't pushed myself on it, but it's got a good mix of terrain.
http://www.mapmyrun.com/run/australi...park/156395260

So the pneumonia has really knocked you about? I hope you can get back into, and do the 10k of the GC Marathon even if you just plod along.

[shavey]

Yeah, the pneumonia coupled with some acute asthma hasn't helped.

After a week on the death bed, I've managed to come out out on the other side; albeit about 4kg lighter and a lot weaker after not eating for days. Looking at going back to work next week but will need to take it nice and easy, just like the exercise.

I would love to do the run as we have about 40 people from work participating, just had my heart set on doing a good time.