"...I will just ask one question; “excuse me Mr De Castella, does 2 out of 7 days running count as consistent?” "
Yes! If you only ran 2 days the previous week. But then I'm no De Castella.
Consistency has too broad a definition to be very useful.
For me, and I recognise that this is different for everybody, the only benchmark that is important is the one I set last week. If I am consistent with this approach to my training, then I can't help but to improve.
Tuesday, April 28, 2009
Sunday, April 26, 2009
Friday, April 24, 2009
Tuesday - morning run with BMMC --> I must issue a correction for last weeks blog. MMMC does not exist...yet. Any mid-mountains runners who wish to affiliate themselves with the Blue Mountains Marathon Clinic should direct their enquiries to Scam Bullant.
Wednesday - attempt at 6ft track (parts thereof). Headed from Megalong to Jenolan Caves via the track. Enjoyed it, didn't run very well, but made it to the end after 5 hours of plodding along. 2nd half saw me walking quite a bit. Mick made it all the way to Kanangra, over 70km later.
Rest day Thursday.
Friday was a leisurely 1.5 laps at Yarramundi on the Mtn Bike.
Saturday, Glenbrook to Woodford via The Oaks Fire Trail. 2:22 running time, 26km.
Wednesday - attempt at 6ft track (parts thereof). Headed from Megalong to Jenolan Caves via the track. Enjoyed it, didn't run very well, but made it to the end after 5 hours of plodding along. 2nd half saw me walking quite a bit. Mick made it all the way to Kanangra, over 70km later.
Rest day Thursday.
Friday was a leisurely 1.5 laps at Yarramundi on the Mtn Bike.
Saturday, Glenbrook to Woodford via The Oaks Fire Trail. 2:22 running time, 26km.
Saturday, April 18, 2009
Kanangra Walls to Katoomba
Tuesday was the return to the Sun Valley loop with BMMC.
Wednesday Morning busted out the H'bury Loop with Animal, getting back in time to pack the bag and head out to Kanangra NP.
A break from the normal routine this week for a 3 day hike from Kanangra Walls to Katoomba. After piss-farting around for the best part of the morning we got out to the start of the track by just after 2pm, and headed off at 2:30pm. Night 1 was atop a saddle before Mt Stormbreaker, giving us a nice climb in the morning. Making good time Day 2 we got to the top of Mt Yellow Pup. Really enjoyed the climb, spent most of it imagining a decent bike ride down in probably 15 minutes max. Took me 1hr18 to get to the top. Quads were sore. Last day had us concerned about how far we had yet to cover, however pleasantly surprised by the "cruisiness" of the remaining trail, getting to the top of Narrow Neck for lunch before midday.
Inspired to do some more hiking.
Registered for North Face 100km as part of a 2-man relay with Wayne Donges. Looking forward to seeing what the body can do when pushed, and pushed, and pushed. I think the key is going to be nutrition and hydration. Hopefully will get in some longer 30km+ runs in the next 4 weeks.
Bummed I missed the Kedumba Pass run Sat morning. I think an Anzac Day Epic is going to be on the cards.
Wednesday Morning busted out the H'bury Loop with Animal, getting back in time to pack the bag and head out to Kanangra NP.
A break from the normal routine this week for a 3 day hike from Kanangra Walls to Katoomba. After piss-farting around for the best part of the morning we got out to the start of the track by just after 2pm, and headed off at 2:30pm. Night 1 was atop a saddle before Mt Stormbreaker, giving us a nice climb in the morning. Making good time Day 2 we got to the top of Mt Yellow Pup. Really enjoyed the climb, spent most of it imagining a decent bike ride down in probably 15 minutes max. Took me 1hr18 to get to the top. Quads were sore. Last day had us concerned about how far we had yet to cover, however pleasantly surprised by the "cruisiness" of the remaining trail, getting to the top of Narrow Neck for lunch before midday.
Inspired to do some more hiking.
Registered for North Face 100km as part of a 2-man relay with Wayne Donges. Looking forward to seeing what the body can do when pushed, and pushed, and pushed. I think the key is going to be nutrition and hydration. Hopefully will get in some longer 30km+ runs in the next 4 weeks.
Bummed I missed the Kedumba Pass run Sat morning. I think an Anzac Day Epic is going to be on the cards.
Monday, April 13, 2009
Monday 6th April - 2km in the pool after work. Running late so busted out 80 laps straight up.
Tuesday 7th April - bit over 2km in the pool again. More drills this time. The regular 1km easy free, 500m flipper kick, 500m pull with a bit of butterfly at the end.
Wednesday 8th April - early morning ride with The Animal. Just short of 60km down to yarramundi and back before work. Got smashed on the hill yet again. Another 2.5 km swim in the evening, alone after The Animal actually had to work an honest day and didn't get back in time. Was going to swim 3km but met up with Olly and chatted about Port. More motivation to give it a crack next year.
Thursday 9th April - MMC run down Glenbrook NP. Just over 1 hour. Some rotting carcass somewhere off the trail gave a peculiar odour on the descent into the Gorge.
Friday 10th April - Mtn Bike Ride with the Bro and some local mtn bikers. Headed from Torwood Rd into Sun Valley, up what I have been informed is referred to as "Shit Hill", down 5 ways and along to Winnicoopa, up and along Wilson Way to Boorea St and out to Chicken Run down to the River and back along to the bottom of Old Bathurst, making our way to Mitchell's Pass and over Knapsack and up the back of the RAAF Base to have a morning Coffee (Coke) in Glenbrook. Finally back along highway to Valley Heights. Quite an epic for the mtn bike, but good fun. That afternoon was a fast 10km up at Lawson with Mr and Mrs Michael Donges and the man making a comeback, Joshua Thorpe of KT26ers fame. Some nasty hills on this little run.
Saturday 11th April - Backed up with Scam for what was supposed to be a 3 hr run, but as the run progressed it became apparent we were making good time. Felt suprisingly good after backing up from the evening before right up until the last climb into Blaxland. Scam powered on and added a little more at the end to get up the 2.5 hours he wanted. I was happy just to crawl back to the car at Marshal Mansion. Learnt a few things on this run: adequate hydration is crucial (going to have to get me one of those running belts I swore I'd never get, or carry a 600ml Mt Franklin bottle in Sleep Train Style); adequate nutrition is crucial (declined the generous offering of a spare gel from Scam at the 2 hr point, which in hind-sight would have possibly got me home in a lot less pain); and the body needs more than 12 hours to replenish energy stores. A reliable authority on running told me that you are allowed to add the distances together for multiple runs when they are run within a 24 hour window.
All in all happy with the effort as I have needed to push the body as far as it (apparently) can go, simply to know what it feels like and what it will take to push through that. The long weekend runs need to become a staple part of my training diet.
Sunday 12th April - the Easter Sabbath, so in true religious form I was back at work. Nonetheless it was still a day of rest as I did no training. Recovery from Saturday and in preparation for Monday mornings club tri.
Monday 13th April - Easter Monday Club Tri. Ok swim, Good bike and off to a good run that was shortened to 2.5 km. All in all not a bad effort. A little dissapointed the run was shortened because I felt like I was on track for a pb. 54.10 total, 12:30 swim, 31:56 ride, 9:43 run.
Tuesday 7th April - bit over 2km in the pool again. More drills this time. The regular 1km easy free, 500m flipper kick, 500m pull with a bit of butterfly at the end.
Wednesday 8th April - early morning ride with The Animal. Just short of 60km down to yarramundi and back before work. Got smashed on the hill yet again. Another 2.5 km swim in the evening, alone after The Animal actually had to work an honest day and didn't get back in time. Was going to swim 3km but met up with Olly and chatted about Port. More motivation to give it a crack next year.
Thursday 9th April - MMC run down Glenbrook NP. Just over 1 hour. Some rotting carcass somewhere off the trail gave a peculiar odour on the descent into the Gorge.
Friday 10th April - Mtn Bike Ride with the Bro and some local mtn bikers. Headed from Torwood Rd into Sun Valley, up what I have been informed is referred to as "Shit Hill", down 5 ways and along to Winnicoopa, up and along Wilson Way to Boorea St and out to Chicken Run down to the River and back along to the bottom of Old Bathurst, making our way to Mitchell's Pass and over Knapsack and up the back of the RAAF Base to have a morning Coffee (Coke) in Glenbrook. Finally back along highway to Valley Heights. Quite an epic for the mtn bike, but good fun. That afternoon was a fast 10km up at Lawson with Mr and Mrs Michael Donges and the man making a comeback, Joshua Thorpe of KT26ers fame. Some nasty hills on this little run.
Saturday 11th April - Backed up with Scam for what was supposed to be a 3 hr run, but as the run progressed it became apparent we were making good time. Felt suprisingly good after backing up from the evening before right up until the last climb into Blaxland. Scam powered on and added a little more at the end to get up the 2.5 hours he wanted. I was happy just to crawl back to the car at Marshal Mansion. Learnt a few things on this run: adequate hydration is crucial (going to have to get me one of those running belts I swore I'd never get, or carry a 600ml Mt Franklin bottle in Sleep Train Style); adequate nutrition is crucial (declined the generous offering of a spare gel from Scam at the 2 hr point, which in hind-sight would have possibly got me home in a lot less pain); and the body needs more than 12 hours to replenish energy stores. A reliable authority on running told me that you are allowed to add the distances together for multiple runs when they are run within a 24 hour window.
All in all happy with the effort as I have needed to push the body as far as it (apparently) can go, simply to know what it feels like and what it will take to push through that. The long weekend runs need to become a staple part of my training diet.
Sunday 12th April - the Easter Sabbath, so in true religious form I was back at work. Nonetheless it was still a day of rest as I did no training. Recovery from Saturday and in preparation for Monday mornings club tri.
Monday 13th April - Easter Monday Club Tri. Ok swim, Good bike and off to a good run that was shortened to 2.5 km. All in all not a bad effort. A little dissapointed the run was shortened because I felt like I was on track for a pb. 54.10 total, 12:30 swim, 31:56 ride, 9:43 run.
Sunday, April 5, 2009
Rain + Grose River + Lilo = 6.5 hours of fun.
2 hours worth of blogging was just wiped. If my child was not asleep next door I would have sworn rather profusely.
If you want to hear what I got up to this week just gone, you're going to have to ask me!!!
Pathetic.
If you want to hear what I got up to this week just gone, you're going to have to ask me!!!
Pathetic.
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