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The Volcanoes Challenge

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I’ve been looking out for some races to do now that the Run Auckland Series has finished. Aaron steered me towards this one: The Volcanoes Challenge!

This event has some conventional races such as a 5K and a 10K but the option that caught my eye is a bit more unconventional.

I’m thinking of doing the Volcano Challenge:

The signature event is the original Volcanoes Challenge which involves participants running or walking from One Tree Hill to and up the nominated volcanoes and checking in at the points on 5 of Auckland’s oldest and most popular volcanic sites – One Tree Hill, Mt Eden, Auckland Domain, Mt Hobson and Mt St Johns.

This race has no pre-set course, its up to you which way you go to get to the 5 check points and it’s the quickest route wins.

This sounds like a lot of fun and some quite hard work too.  Basically you have to run to, and then up, 5 different volcanoes that are scattered around Auckland.  There is no set route although they do provide you with a suggested route that is about 18 or so kilometers long.  I reckon I could shave a km or two off that with some crafty navigation.

I won’t be in this to win but more to just have fun.  I’m going to treat this as a gentle long walk/run for week 04 of my half-marathon training program.  I’ll be sure to take my camera along and get photos of all the volcanoes. :)

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Onwards and upwards

onehundred125x125After weighing up the various options I’ve decided that I will just keep repeating each day of the 100 pushup challenge until I can do that day and then move on.  I figure that way I’ll keep improving and not be dropping down to an easier level.  I feel that htis way at least I know I’ll be progressing through improvement rather than progressing by dropping the intensity.

That means I redid day 01 of week 03.  I did 25, 17, 17, 12 and 15 (10 short) which is a big improvement over my last attempt.  That brings my total pushups for this session to 86 which I’m very pleased with.  Hopefully next time I can actually hit that 25 on the last set.  And even if I don’t, it doesn’t really matter as I’ll keep plugging away at it.

I also did my first hill run today.  Unfortunately the weather was a bit nasty this morning so I decided to run in the gym as I also wanted to do my pushups.  I did 7Km on a hill climb program.  I have to say it was quite tough!

I’ve received a lot of great feedback (you guys rock!) on my proposed half marathon training program and one consistent piece of advice is that my proposed long runs are too long.  So I’m going to have a play with the program and reduce the long runs.  A few people thought I was having too many rest days but I’m a big believer in rest days.  I also think I should clarify that a rest day just means a rest from running.  I will be doing some cross training on some of those days.

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My training plan for the next few months

I’ve got my first half marathon coming up on the 2nd of November and I would like to do well in it.  As such, I’ve bought a few books and read a few plans on the Internet and come up with my own training plan.

All the books seem to say don’t set a time goal for your first half marathon.  Just aim to finish it.  I think that is probably a good idea but I’m human so I’ve started thinking about time goals. :)   The McMillan Running Calculator suggests I could do it in about 2:05 or so I’ll set my goal as 2:10.  Hopefully that doesn’t come back to bite me in the butt!

From what I can tell there are three basic workout types that a beginner like myself should focus on:

Firstly, a form run. This is a run where you focus on your technique.  A few foot speed drills and suchlike but mainly just normal running.

Secondly, a hill run.  This is a run where you try and find a hilly route.  This is not really a problem in Auckland as we have hills everywhere. Note that I have no intention of doing hill sprints.  I’ll save that for my next half marathon.

Thirdly, the long run.  This seems to be the most important run.  The idea is that you increase the distance that you run slightly every week until you are comfortably running more than your actual race distance. This is supposed to be run at a very easy pace which I think I’ve been doing on my long runs anyway.   I’ve factored a slightly shorter long run every 3 weeks in the second half of my program.  This helps the body recover apparently.

My main emphasis will be on not getting injured so I’ve built a lot of flexibility into this program.  My runs on Tuesday and Thursday will be between 5 and 10K depending on how I feel.  The Friday 5K is just a run home and if push comes to shove it can turn into a walk or a car ride home.


Week# Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
13K
2 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
15K
3 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
17K
4 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest RACE
18K
5 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
19K
6 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
20K
7 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
16K
8 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
22K
9 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
23K
10 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
16K
11 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
24K
12 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
25K
13 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest RACE
11K
14 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
26K
15 Rest Form
5 - 10K
Rest Hill
5 - 10K
Easy 5K Rest Long
10K
16 Rest Easy
5K
Rest Easy
5K
Easy 5K Rest RACE
21.1K

 

I’ve also built in two other races into my training program.  I find the races very motivating as it is great to be part of a community of runners.  Running is usually quite a solitary sport so being part of an event is great. 

The race on week 04 will not be treated as a race but rather as a fun long run and I’ll do a post on that one tomorrow to explain.

The race is week 13 will be treated as a proper race.  It’s only 11K but it should be fun.  I will hopefully be able to gauge my progress at that point.

Overall I quite like the look of this plan as I think it is doable for me.  I’m the kind of person who likes to have a structured plan to follow.  I get a thrill from ticking off tasks as done I think.  I’m going to be very flexible about it however and if I need more rest then I’ll take it.  For example, yesterday I did my first Form Run and my hip was feeling a bit tender after the 10K on Sunday and so I just did an easy 6K.

If you have any thoughts or bits of advice I’d be very happy to consider them.

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Push-ups: From hero to zero

onehundred125x125Day 01 of week 03 of the 100 pushup challenge kicked my butt!

I was supposed to do 25, 17, 17, 12 and then max (25) but it was a struggle right from the get go.  I really struggled with the first 25.  I don’t know why as I did 30 with very few problems on the weekend.  The next 17 were very tough but completed.  I waited 2 minutes for the next set and only just managed to nut out 17.  I came very close to not finishing them.  I waited a full 4 minutes before attempting the next set and after 6 I just could not lift myself up.   My arms said Let’s go for a run instead ok? So we did that.  A nice easy 6 km run and it was much better than the push-ups!

Ellie suggested that instead of repeating the week we knock ourselves down a column.  I think column 3 is too tough for me so I’m considering going down to column 2.  Alternatively I might just repeat the day I’m on until I can complete it.  Thoughts from my fellow push-uppers?

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Weigh-in: Time to crack down

Well, my weight has gone up this week. Having said that its not gone up by much at all.  0.04 kilograms which is nothing really.

If you look at the longer term graph then you can see that the last two weeks are not good:

It’s not surprising as I haven’t exercised nearly as much as I normally do and I’ve been slipping a few extra luxuries into my daily routine.

I’m going to refocus and start recording calories journaling what I eat for a week so that I can monitor my food intake.  Don’t get me wrong, I’m not going to cut out the odd snack or piece of cake but I am going to take note as I’ve noticed that I’ve started incorporating extra things in as part of the routine rather than as a treat.  And they haven’t all been bad things - for example I’ve been adding a tub of yogurt to my breakfast routine - but I do need to factor them into my overall health and fitness goals.

I’m back into my exercise now and will be starting week 03 of the pushup challenge this evening.  I’ve also designed myself a half marathon training program which officially starts today (with a rest day!) but I’ll probably do a post on that tomorrow.

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My first 10K race

I had a bright and early start today as Run Auckland Race 6 kicked off at 7:30 rather than 9 AM as is normally the case. Normally each of these events has a 5K race and a 10K race, but as this was the final race of the series, the organisers had put on a half marathon option as well.

When I got there it was still dark but there was already quite a crowd.  I took my camera but didn’t really get many nice shots so I won’t bother listing too many of them.  I did like this view of Rangitoto Island though:

As regular followers of my blog will know I’ve been doing the 5K events but seeing as this was the last race of the series I decided that I would do the 10K.  Truth be told I was feeling a bit nervous about this distance as I haven’t been training for about a week and the only run I’d had was a gentle 5K on Friday.

The 10K course looks quite scenic when you look at my route map.

It started off with a loop around Lake Pupuke (I think that is what it is called) and then a blast down the beach, up a rather steep hill and then back to the start/finish line.  In reality, the scenery was a bit more prosaic.  I never even saw the lake as we ran through the suburban streets surrounding it.

The race organisation was a bit of a shambles for some reason.  A few things went wrong.  Firstly, we started off about 20 minutes late.  This wasn’t a biggie but it was a bit annoying.  The second problem was that the walkers were supposed to start off 15 minutes before the runners but they started with us.  Walker management has not been great the whole series unfortunately.  This meant that the first 100 meters or so were a bit of a shambles.  The third issue I had was the lack of water stations.  At the race briefing we were told water stations would be available every 2.5km but I think the announcer got it wrong as the only water station I saw on the course was at the 6.2 km mark and the finish.

Anyways, back to the race.  I was loitering near the front trying to get closer to the back as I didn’t want to get in the way of the faster half marathon and 10K runners when the organisers just started the race.  It took everyone by surprise as we’d all expected the walkers to go first.  I suspect most people would like to start reasonably close to the front but I found it a bit demotivating as I quickly got passed by first a wave of men and then a wave of women.  At one point I was wondering if the walkers were going to pass me too but that never happened. :)

After about a kilometer I started to enjoy myself.   The first half wasn’t really too bad.  It was lots of fun with lots of people around.  I always get a buzz doing the races as normally I run by myself and it’s just not the same.  Nice but not the same.  I started to get really thirsty at about the 5km mark and that was when I noticed that the drink stations were missing.

At about the 6 kilometer mark I started to feel a bit sorry for myself and started grumbling under my breath.  I really needed a drink and was feeling rather grumpy.  Then, like a mirage, I saw the drinks table and things started looking up.  The sun shone a bit brighter, the birds started to chirp and my favourite song started to play on the ipod.  I picked up the pace a bit, got to the table in record time and no cups and no drink!  The volunteers said “look they’re coming” but the clock waits for no man so I kept on going.  The odd swear word was muttered.  To compound matters the route headed out onto the beach at this point and I found running on the sand a bit difficult.  It was reasonably firm but rather soft in places.I am a runner

For a few minutes I got very grumpy and down about the whole race but then I saw the I AM A RUNNER wrist band that Amy from The Runner’s Lounge had kindly sent me via Wee Little Me and I remembered that I was supposed to be having fun and so I kept repeating I am a runner! and just like that I picked up my pace quite considerably.  The last kilometer or so was lots of fun as I set about hauling in everyone in front of me and I definitely overtook more people than overtook me so that was great.  The scenery was fantastic too.

I did a real hard out sprint to the end and hopefully the official photographer got a good photo.  They are not out yet but I’ll be sure to post my crossing the line photo when they are released.

So, to the results.  I was hoping to do the race in under an hour and normally would have been quite confident that I could have achieved that as I’ve done a few sub 60 minute 10K runs in practice now.  According to the provisional results I did the 10K in 53:14!  This is my fastest 10K time ever so I’m really happy. I also finished 15th out of 43 runners in my age/sex group which is a lot better than I thought I would do.

I took my wife and daughter out for a nice walk when I got home (we did about 4K) and have been slacking off ever since. Life is good. :)

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Exercise feels so good

Today I was allowed to exercise again so I did!

onehundred125x125The first thing I wanted to do was get back into the 100 pushup challenge. I neglected to mention that I completed week 02 last Friday morning just before my enforced hiatus.  Today’s aim was to do the end of week 02 exhaustion test.  In my initial pushups test I managed to do 20 and could probably have done 21.  Today I did 30 and could probably have done 31.  So a 50% improvement.  I’m quite pleased with that.

The downside of managing to do 30 was that this still leaves me in column 3 of the program.  As those of you who are doing this know, column 3 is the killer column so I suspect I’ll be doing week 3 and week 4 multiple times.  But I’m fine with that.  As long as I’m improving then it is worthwhile.

And I managed to get in a run today!  I decided to  restrict myself to a gentle 5K as I have a 10K race on Sunday and I really didn’t want to get injured.  I also did it on the treadmill so as to reduce impact stress.  I’m pleased to report that everything appears to be fine so it looks like I’ll be able to do the race.  I really wanted to do another 5K but decided to be sensible and stop after 30 minutes of running.  I’m so glad I can exercise again.  I was going a little stir crazy.

With regards to the race, this will be my first 10K run.  My aim is to try and do it in under an hour but we’ll see how I go.  From the comfort of my desk I will say that I am not going to be stupid and try and really go for it but come race day…who knows eh?  Any time I get will be a PR so first priority is to finish!

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I’m going slightly mad

I want to run!!!!!!!!!!!!!!!!!  The sun is shining.  It’s a beautiful day.  And I have to wait one more day!  Aargh!

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What is Your Biggest Health/Fitness Vice?

I’ve been tagged by Fit36 over at Fit36.com.

His biggest vices are eating lunch out and tequila. :)

I think if I look back my biggest exercise vice has been starting off with a hiss and a roar and then fizzling out.

I bought a fancy bike, got all the gear and then never used it.  I went to the gym for my weights program, did a few months and then let it fizzle out.  I started swimming, went on holiday and never restarted.

Things have been different lately in that I’ve stuck with whatever I’ve started so I think I’m overcoming this particular vice.  I’ve stuck with running for the last 6 months and don’t see myself stopping anytime soon.  I love it.

My food vice is fresh bread.  I just can’t get enough!  I love the stuff so have to be very careful having it around as it is very easy for me to overindulge on it.  One piece is never enough.  I’m getting better at controlling this as well but it’s a constant struggle, especially when I go to a farmers market or something where the bread is warm and smells so good.

I think I’ll pass this one on to:

Johnny

John

TB

Tony

and anyone else who’d like to play. :)

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Weigh-in: Up and at ‘em!

Well, for the first time in a loooong time I recorded a gain this week:


Having said that I’m not surprised as I haven’t exercised since last Thursday and I’ve been indulging in some comfort food. I think this statistic would have been a lot worse if it wasn’t for the fact that we have a no junk food policy in our household now. This means I had no steady supply of chips or cookies as there were none in the pantry much to my disgust. I did manage to find some peanuts and a plethora of bread. :)

Last Friday morning I saw a record low on the scale and now that I’m back on the straight and narrow (with the odd windy bit thrown in for sanity) I fully expect to see those record lows again. This will not be the start of a major relapse. Which goes to show how far I’ve come in a way. When I got sick in the past it would start a spiral of eating that would not stop. Those days are gone.

My surgery went very well but I’m definitely not up for exercise yet. The weekend has been a progression from bed, couch, computer and repeat. I’m going a little stir crazy so I’m heading in to work today. I’ll probably regret it later but I live 7 minutes away from work so if I need to I can go home very easily.

I spent a lot of my downtime reading books on half marathon training and I have to admit I’ve been getting a bit twitchy about not being able to run. But it’s better to rest and recover properly first. I’ve told myself no running until Friday but I keep thinkingmaybe tomorrow…

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