575 replies to this topic

[Tony123]

RobHall, on Feb 13 2010, 09:49 PM, said:

So on a flat track you should break 5mins?

On a flat track I can run about 4:48 for 1500m, I may need to improve my 1500m time to low 4:40s so that 5mins at 1500m is comfortable.

Just checked the McMillan calculator, to run a 10min 3km it says that i need to run a 4:40 1500m and a 2:16 800m (800m PB is 2:21).  It looks like I need to work on improving my 800 and 1500m times before I tackle the 3000 again.

[RobHall]

hey all, these squats and lunges are about to be put to the test, the last 2 runs were a bit disappointing so heres hoping some new found strength shows up tomorrow for MD50.  

Hows the injury coming along Tony?

[Tony123]

RobHall, on Feb 20 2010, 10:38 AM, said:

hey all, these squats and lunges are about to be put to the test, the last 2 runs were a bit disappointing so heres hoping some new found strength shows up tomorrow for MD50.  

Hows the injury coming along Tony?

Good luck in the MD50, I will be at the finish line cheering everybody in.

Still early days in the recovery, 2nd physio appointment on Monday.  The physio has already started me on strengthening exercises, apart from some bruising and a bit of swelling the ankle feels fine.  I still have the ankle strapped up, I'm not sure how stable it will be when the strapping comes off.  I'm hoping to go for an easy run next weekend, 20 mins on the flat will be very nice.  I should be back to full training by end of March.  That will give me  about 5 weeks to get fit for the Puffing Billy Run.

[RobHall]

I think my performance on sunday was in sympathy for your ankle.

Oh well 6:29, should be easy to beat next time......

[Tony123]

I am supposed to wait until Saturday before I run again, but I cant wait any longer - I'm going tonight.

Rob, With regard to your blood tests.  Maybe you need to see a dietician.  Are you eating enough carbs?

[RobHall]

Tony123, on Feb 25 2010, 04:07 PM, said:

I am supposed to wait until Saturday before I run again, but I cant wait any longer - I'm going tonight.

Rob, With regard to your blood tests.  Maybe you need to see a dietician.  Are you eating enough carbs?

Run slow , you know over 4 mins per km,  just pretend I'm running with you

Yes I ate like a pig the days leading up.  Test results may show fine for a sedentary person but might still be on the low side for someone attempting to be an athlete.

[Tony123]

Ooooooh the felt good, first run for a week.  Ran 5km in about 25mins.  The ankle felt a little stiff in the first 10mins or so, apart from that it felt good.  I ran with an ankle strap, it felt quite stable and there was no rolling sensation.  Hopefully there is no swelling or bruising in the morning.  

The plan is to alternate runs of 5 and 10km over the next week, building toward a long run next Sunday(March 7).  If the ankle is still OK after that I will start speedwork again after that I will look at joining Tim Crosbie's running group at the tan on Tuesday and Thursday nights.  Hopefully Tim can help me improve my running and assist me in achieving my goals.

[RobHall]

Hey guys did 5km in 17:56.  Well not really, I went to willinda park and did a 10km speed session doing 1km fast and 1km slow to recover and stuff my heart and lungs back into my chest.

The laps were
3:35
3:34
3:34
3:39
3:34

It felt completely uncoordinated and it was funny trying to rembember to use all the muscles

(Thanks to Clarkey who gave me a bit of a kick up the bum to do some speed work)

[phYx]

That's awesome! I did my first longish run of the year last weekend. Got some super light shoes to make me faster. Legs are strong + turning over quicker. This time my HR was holding me back. Time for some longer intervals + some other crazy stuff to get fitter.

[RobHall]

Is that good? I thought it had to be under 3:30 to be fast and believe me those were as fast as I could go.  I think the fact I did 3:34 3 times indicates that.  I even got pins & needles in my legs from lack of blood to the skin.

Great news you are on the up.

[phYx]

It's a good consistant pace. I reckon you'll hit 3:29 next time.

I should hit the track again soon I guess

[Tony123]

Good session Rob, 5 x 1km at 3:34 is a fantastic workout.  A session like this once a week will make the long runs at 4:30-5:00 min pace feel like a crawl.

[RobHall]

my legs are fine but my back and abs are killing today.  Mind you I rode into work and I was racing cars down Wungan st in Watsonia/Macleod. YEEEE HAAA!

Now if only I could string those times together for 5km and then multiply by 20.....

I think I am doing a 60km run tomorrow on the back end of Trailwalker course, so I hope no DOMS arrives.

[Tony123]

RobHall, on Mar 3 2010, 03:59 PM, said:

I think I am doing a 60km run tomorrow on the back end of Trailwalker course, so I hope no DOMS arrives.

60km!!!   That sounds like a good week of running, not one day.  Good Luck.

I ran home tonight, 19km in about 1:32.  I felt really hot his afternoon, one of the taps I normally drink from wasnt working so i think i got a bit dehydrated.  I ended up walking up some of the hills.  I think I need about a month of running 90-100km a week to get a bit of stamina back.  My ankle is still a bit sore, its 2 weeks today since I fell and sprained it.  By the end of March I should be right to start speed work again.

Edited by Tony123, 04 March 2010 - 10:46 AM.

[RobHall]

well it was 66km and it was hot and humid and slow, I fell apart at 25km yes that is correct 25km.  I started at 10:30am due to kiddie commitments.  I came good later on for the last 20 or so km so it wasn't all bad.  

I have had some shockers lately.

[Tony123]

We all have shockers, dont worry too much about it.  Running is cumulative and adds up over years.  All these "shocking runs" are fantastic training runs and will pay you back over the next few years.

Edit:   I wouldnt call 66km in todays weather at any pace a shocker.

Edited by Tony123, 04 March 2010 - 09:13 PM.

[RobHall]

I am up for a slow local jog tomorrow morning. Just 10-15km, if anyone is interested.

[Tony123]

RobHall, on Mar 6 2010, 12:13 PM, said:

I am up for a slow local jog tomorrow morning. Just 10-15km, if anyone is interested.

What time and where?  I am planning a 25km run.  I will probably run 10-12km first then join you for your 10-15km to get up to 26km.

[RobHall]

where ever you like.  I'll turn up.  I was thinking of an 8:30 start but am happy to start from 7am onwards

[Tony123]

RobHall, on Mar 6 2010, 05:52 PM, said:

where ever you like.  I'll turn up.  I was thinking of an 8:30 start but am happy to start from 7am onwards

Do you want to meet at the mini railway again at 8:30, we can run toward Westerfolds for a change.  I will get there at 7:30 and do an hour before you arrive at 8:30.

Just got back from a short run (8km) and got caught in the pounding rain.  I ran the last 2km in it, I was absolutely drenched.  Lots of fun though, makes a change from the last couple of days which have been hot and humid.

[RobHall]

Well after a 2hr wait at the emergency dentist I am now the proud wearer of a filling on my front tooth after my 3 year old got excited and jumped into it smashing off the bottom third.  It doesn't look fantastic but it is better than the old tooth.  Hope it makes me quicker.

Sorry about missing the run this morning but this took just a smidge more priority.

[chilliman]

RobHall, on Mar 7 2010, 03:31 PM, said:

It doesn't look fantastic but it is better than the old tooth.  Hope it makes me quicker.

How does your son like his new one ?

[RobHall]

gives him something to dig out of his brain while he is watching telly, rather than scratching his nuts.  Don't know where he picked up that habit from.........must have seen his grandfather or uncle.

[Tony123]

RobHall, on Mar 7 2010, 03:31 PM, said:

Well after a 2hr wait at the emergency dentist I am now the proud wearer of a filling on my front tooth after my 3 year old got excited and jumped into it smashing off the bottom third.  It doesn't look fantastic but it is better than the old tooth.  Hope it makes me quicker.

Sorry about missing the run this morning but this took just a smidge more priority.

No worries about the run.  I am sure a new smooth, shiny tooth will make you run quicker.

I ended up sleeping in and ran out of time for my planned 26km run, I only had time for a 12km run.  I will probably go for a 20km run this afternoon.

[RobHall]

3:34 3:34 3:39 3:38 3:32

D'OH!!!

I was windy and it was really annoying.  until next time.......

[RobHall]

went for a 10km run just before and doing 4:20's was really comfortable. Was dark so couldn't go much quicker did a few 4:10's but that was hard because of the tree roots and dark spots etc.  I think you fast guys are onto something with this sprinting.  Its even helping with the reynolds road training runs.

BTW, my brother got some free 3.0's and he's more in love with them than I am with the 5.0's.

Whats grant been up to since the injury?

[Tony123]

Rob, I see that you are running 80km this Thursday.  How long will it take?  I ran home from work tonight, 18.5km in 1:30.  I left work at 5:00, the temp was 30deg+ all the way.  It was hard work in the heat.  I lost 3-4 litres of fluid on the run, lots of sweating.  Its going to be hot on Thursday, make sure you drink lots.

With all these long runs you will smash your 100km PB next time you race it.

[RobHall]

hopefully 8hrs, but it doesn't matter if it takes longer if it is hot.

I may still be a bit screwed up from C2K but I will have a good rest before TW.  After that I hit the hills and do speed work so you'd think that should yield a better 100km time.

I see you are considering the upstream 50km.  I don't know if I will go around again, if I don't I can pack mule for you (if my brother isn't doing it and I have to pack mule for him).

[Tony123]

RobHall, on Mar 17 2010, 09:53 AM, said:

I see you are considering the upstream 50km.  I don't know if I will go around again, if I don't I can pack mule for you (if my brother isn't doing it and I have to pack mule for him).

That would be great. Thanks.

[RobHall]

ran like crap 74km in 8hrs (inc all stops and refills). that new bit in the middle of the TW course is a real turd. was really humid and a bit warm.  so since the start of the year I have done

two bays 58km (2km due to navigation)
TW course 75km
Mansfield to Mt buller 50km
TW course 47km
Maroondah Dam 56km (due to 6km of navigation issues)
TW Course 66km
TW Course 74km

The only decent time was Mansfield to Mt Buller - I think I need to back it off a bit before TW.

[Tony123]

How have you pulled up from, the long run Rob?  Are you doing speed work again this week?

Ran 28km with Baz this morning.  My ankle is coming good, I will start speed work again in April

[RobHall]

I feel ok from Thursday, but ran with a tight glute med which slowed me down a lot today. I think that is more related to something else than the long run. I mashed some big gears on the bike which reignited some ankle trouble.  I got caught amongst the burning off at lysterfield so had to navigate my way blindly to the right spot and keep the km the same that sucked a bit

I will get in some speed work and keep the runs below 36km until TW.  Have to keep getting in plenty of steep hills.  Other than that I just need to drop a few kg so on the non running days I have to get in 1-2hrs of walking, ugh, BORING

Did you eat much on your run? I am amazed at how little amount of food and drink Baz has on his runs.

What has Grant and Anna been up to?

[Tony123]

RobHall, on Mar 21 2010, 05:03 PM, said:

Did you eat much on your run? I am amazed at how little amount of food and drink Baz has on his runs.

I didnt eat on the run.  I had two slices of toast when I got up, about 1.5 hours before the run and I had a gel 10 mins before the run.  During the run I just drank water from a few taps along where we ran.

Baz carried some water, I guess he drank a bit of that during the run.  I didnt see him have a gel or eat anything, and he ran 36km.  

Normally I wouldnt eat anything on a run less than 30km, unless its a tough hilly run.

[phYx]

I've been increasing my dead lift and squat, which has made long runs a whole lot easier, especially as I am running a lot less right now. Physio fixed 2 year achilles problem - not sure how permanent the fix is yet. Need a goal, so considering the logistics of getting to F2P or the Prom.

Rob what's your goal time for TW?

Everyone else doing F2P?

[Baz777]

RobHall, on Mar 21 2010, 05:03 PM, said:

Did you eat much on your run? I am amazed at how little amount of food and drink Baz has on his runs.

Tony123, on Mar 21 2010, 05:16 PM, said:

Baz carried some water, I guess he drank a bit of that during the run.  I didnt see him have a gel or eat anything, and he ran 36km.

I feel like I've just invited myself to the party - sorry!

Yeah, Rob, you're right, I don't take on very much which no doubt contributes to why I always suffer in the latter stages. Sometimes I'll have an energy bar, but whether it actually does anything is up for debate. I'm also finding that gels seems to give me stomach cramps, but maybe that's because I don't take on enough water with them. Carried the handheld with me this morning as Tone said, but don't actually recall drinking from it (or using any of the taps for that matter) until we got back to St K, where I proceeded to empty the bottle in a handful of gulps! But ate nothing, which would explain why I was so hungry when I got home, although I still didn't eat, instead went to bed and slept for 2hrs.

phYx, on Mar 21 2010, 06:23 PM, said:

Everyone else doing F2P?

PhYx, I'm in for F2P, but that's probably not much use to you, considering we've never met & I'm in Caulfield so wouldn't be passing through your way. Hopefully you'll find a way down & we'll meet there.

[Tony123]

Baz777, on Mar 21 2010, 06:49 PM, said:

I feel like I've just invited myself to the party - sorry!

Baz you are welcome to join the party.  But to be a full fledged memeber you will have to join us on the Allendale Road and Reynolds Road run.  Maybe the week after the Puffing Billy training run we can entice you out our way for a run.

Edited by Tony123, 21 March 2010 - 06:05 PM.

[Baz777]

Tony123, on Mar 21 2010, 07:04 PM, said:

Baz you are welcome to join the party.  But to be a full fledged memeber you will have to join us on the Allendale Road and Reynolds Road run.  Maybe the week after the Puffing Billy training run we can entice you out our way for a run.

I'll bear it in mind Tone. Would be good to head out your way for a change. But honestly, if those poxy hills haven't been cleared by that time I'll maybe think twice about it!

[RobHall]

Each to their own with food, but milov gave me a kick in arse one year when I said I wasn't eating or drinking for the first 20km of TW.

number one tip for getting used to food in your stomach is to load up on greasy food and a beer or two and then head out for a slow 10km. It worked for me.

I am going down to F2P to watch and probably crew kelvin.  I can give anyone a lift down if they want. I have 7 seat bus.  If it is raining I will drive through the big puddles next to Rohan while generally heckling him.

Edited by RobHall, 21 March 2010 - 07:52 PM.

[RobHall]

Hey guys, as I am tapering for TW, need to lose a couple of kgs and unemployed I thought I would run some shorter ones and try to do 7 days straight.  I wasn't running all fast, just getting out there and putting in in short spurts.

so I did

Tues 21 hills
wed 12 undulating
thurs 12 undulating
fri 12 undulating
Sat 10 flat
sun 12 undulating
Mon 21 hills

Which is exactly 100km!  

Amazing how easy that was with all the extra time on my hands and I don't intend to be unemployed long so it was a good opportunity.

[Tony123]

Looks like a good week of running.  What was your avg pace across the 100km.  If you are looking to lose some kgs then you dont want to be running too fast.

[RobHall]

around 4:45 for the shorter runs and then 5:30 for the 21's as they were in the allendale road and reynolds road hills.  I even threw in the big mother on Donaldsons road just to keep myself honest

So whachyall been up to

[Tony123]

I havent been doing much, just running around the streets of Templestowe clocking up about 70-80km per week.   I havent done any speedwork since i rolled the ankle, I will probably start speedwork after easter.  I will join the Crosbie crew on Tuesday and Thursday evenings in the city.

[Tony123]

How is the taper going Rob as you lead in to the TW?

I had my interview and photo session for the Manningham Leader this morning.  If its good enough for Rob to get in the paper then its good enough for me.  The local councillor has heard about how I can run from work (in the city) to home quicker than if I took the bus.  He got the media worked up in to a frenzy and I had them knocking at my door for a story.    The newspaper wouldnt take my word that I can beat the bus, they want me to prove it.  So next week the councillor will come to my work and get the bus home, while he is on the bus relaxing I will be running home.  To beat the bus I have run the 18.5km from the city to home in about 1:20 (including stop times at traffic lights etc).  The idea of the story is to show how bad public transport is out this way.

When it happens I will let you know how i go.

[phYx]

That is awesome Tony! Everyone here is famous! I'm still waiting for my article to be published.... something about running with gloves on your feet.

[RobHall]

And you smell better if you run home rather than catch the bus!  look forward to the article. It was quicker for me to ride to heidelberg in peak hour than to drive, but then that doesn't include the getting changed etc.

Anna, you forgot to mention that you wear shoes on your hands as well

Taper is being forced.  I am going out on saturday from birdland reserve in belgrave to olinda and back. Then I will really have to cut back.  

I may have discovered why I have been a bit off for a while,  hoping this trick works well.

[Tony123]

RobHall, on Apr 1 2010, 07:22 PM, said:

I am going out on saturday from birdland reserve in belgrave to olinda and back. Then I will really have to cut back.

Do you want some company on Saturday?  How far will this run be?  What time you planning to do it?

[RobHall]

sure, it will be between 25-30km.  Its the hardest part of the course so it will take a while, I will have a full pack on for simulation purposes.  I am flexible for start but would like to be running between 7-8am.  I come through templestowe so I can pick you up on the way if you want.

We will have to have a couple of stops to lay out some devices to give my TW team an advantage over the rest of the field

(its easier though than the fire trail that you do up to kalorama.)

Edited by RobHall, 02 April 2010 - 10:12 AM.

[Tony123]

Sounds good.  I will text you my address. I will text Bazz see if he is interested.  

I guess I will need to carry water.

[RobHall]

Tony and I went for a 30km on the TW course, I kicked a rock and now i have a bruised 4th & 5th metatarsal (?) ouch! You really need to lift your feet on those trails.

[Tony123]

It was a tough run, the 30km took over 3 hours.  Some of the trails were so steep not only did I have to walk up some but I had to walk down them as well.  The toenails took a bit of a battering on the way down the steep trails.  It was a good run though, I prefer these types of challenging trail runs compared to 30km on the flat.