Let's try again...
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Decided to have a crack at the distance of the City2Surf run here in Sydney. It's on my bucket list and I've run 11 km before so figured it couldn't be that hard<br />
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14.12 km in 1:22:13<br />
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Going at about 5:49 per km which is under 6:00. Therefore a win.<br />
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However, the actual C2S circuit apparently has a big fuckoff hill halfway through which I can't replicate in my part of suburbia.<br />
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It's on in two weeks. Maybe I should enter to tick it off the list?<br />
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Last night did cat vomits and then 50 pushups in 25, 15, 10 with 60 second rests. Man that actually sucked quite a bit - my power output is awful while I'm recovering from this gut thing. But its getting better.<br />
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Walked the kids to school this morning - 1.63km in 19:02 which included a LOT of stops (the GPS auto-stops when you're stationary).<br />
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Then ran 3.02km in 15:53 to go to the shops, and walked home 2.04km in 19:20 carrying a few kg of groceries. -
Karate last night to round out a busy day, but I ate too much at dinner so weight wasn't ideal this morning.<br />
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Still, with some aerobic work in the back end of the week I'm confident I'll see improvement. Gut is sorted.<br />
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So I've entered City2Surf - time to concentrate on the running stuff and drop a couple of kilos.<br />
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Course route looks like this: [url="http://www.city2surf.com.au/default.asp?PageID=17811"]http://www.city2surf...sp?PageID=17811[/url]<br />
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And the elevation map looks like the attached pic according to some bloke's GPS. That Heartbreak Hill bit around 6km looks shitty. Hopefully by that stage I'm in my aerobic groove and can just shuffle up that before smashing the last half of the course.<br />
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But if I go anything better than 6 minutes per kilometre then I'm happy I guess. The 14km around home the other day was just over 82 minutes and having drink stations and other participants for pacing myself will make things easier.<br />
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The only issue is going to be getting in there early enough with Sydney's shitty public transport system.<br />
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I'll be running it in my new vibram fivefingers. Apparently the weather is always fine so the danger is in potentially overheating, though my group will start at 9:05 -
10km run this morning in 54:46. Just cruising until the last km when I gave it hell and came up with a 4:35 split (just over 13km/h).<br />
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Rest day tomorrow (going to see Pink in concert - and hopefully a bit of pink later if the wife has a few wines) and then 15km on Sunday. -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="380969" data-time="1374877515"><p>
92.5 kg, Chest 107, Waist 98, Hips 103.<br></p></blockquote>
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92.2 kg, Chest 107, Waist 98, Hips 102<br><br>
Not quite what I was expecting after the low 91 yesterday, but downward is good.<br><br>
A week of running training and rest days coming up, then the big run next Sunday. A bloke I know who has done it before said it'll be crap starting in my group because I'll probably be zig-zagging in amongst the slow people.<br><br>
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No exercise Sunday due to tiredness from the night out. Didn't get in until 1 and then Mrs TA was sleeping in so I had to look after the kids. Instead I had an afternoon nap.
Ran 5 km morning in 26:28. Dead set sprinted the last couple of hundred and fuck it felt good - like a spring unwinding. Top speed was somewhere near 20 km/h according to endomondo.
I hate autocorrect ...
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<p>A bloke I know who has done it before said it'll be crap starting in my group because I'll probably be zig-zagging in amongst the slow people.</p>
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<p>That is on the money. I did a 10km race a couple of years ago and missed out on my target time (sub 50min). Mainly due to the first 2km or so being a obstacle course! Doesn't give you a chance to get into your rhythm and kind of sucks (especially if walkers get mixed in... raggh!!)</p>
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<p>So you either want to fight it out and start in the front, or wait a bit and then start - if you have that tracker on your shoe you'll get an accurate time. Might be the track/course is a bit wider than the one I ran so you can avoid folk easier.</p>
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<p>Or you could just trip the bastards!</p> -
<p>I'm in the last group leaving prior to the "walk/fun run" so hopefully the athletes are finished by then and I can hit my planned 6 minute/km timing. </p>
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<p>I'll have the phone with me to do a GPS time as well so will be interesting to compare the two.</p> -
Bit of circuit at home tonight<br><br>
5 x pull up<br>
5 x military into 5 x deadlift into 5 x bent row @ 50kg<br>
25 x squat<br>
5 x hammer into 5 x bicep curl @ 15kg<br>
25 x static lunge left then right<br>
25 x pushup<br><br>
Circuit 1 - 5:40<br>
Minute rest<br>
Circuit 2 - 6:53<br>
Two minute rest<br>
Circuit 3 - 8:13<br>
Two minute rest<br>
Cat vomit x 10<br><br>
blergh<br><br>
About 30 minutes all up<br><br>
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<p>Nice one mate!</p>
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<p>Have you seen the spartacus workouts? Circuits of 10 exercises for 1 min each and all stuff you can do with limited weights at home etc. A couple of my mates ave been doing them and have cut up well on them. Might give them a go myself.</p> -
<p>I've been adding a 50m run in between sets at the moment, starting with legs and the run in between is a killer which makes the whole workout tough!</p>
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<p>Argh fuck - at karate last night I started to feel a bit of the tickle in the back of the throat and sure enough, today I woke up feeling like shit. Sinus pain, headache, general lethargy, and runny nose. Fucking kids brought it home from school I think.</p>
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<p>Hopefully today at home will help set it right, but means no running probably until Friday at the earliest, and maybe not even then.</p> -
<p>yeah bro, take it easy on the cardio if you have a flu/cold. Reckon you can still sneak some light weights in but cardio ain't a good match for that sort of illness. Your event is coming up soon though isn't it??</p>
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<p>my tried and true (for me) way to avoid illness is when I feel the slightest hint of anything coming, I ensure I get through at least 3L of water (usually 4L) I have had 1 sick day in the past 5 years...</p>
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