107 replies to this topic

[sammo72]

I am SO glad that I found this forum. Have spent many an hour reading everyone's thoughts, ideas, plans and advise.

Ok, now to my story.

I used to be a good runner back in the 90's, but 15 years of shift work and a serious period of depression, saw my weight balloon out over 100kg. And the depression just got worse, resulting in low motivation and no sense of achievements.

But, I have decided to get back on the horse (so to speak) and train for the SMH Half Marathon this year.

Due to work and family commitments, I have trouble doing long outdoor runs, so I am currently doing the following runs: (started late December 09)

Monday 1hr treadmill - (best is 9.4kms in the hour).
Tuesday 1hr treadmill.
Wednesday - 3x 3km timed runs around a local bike track, with 1 min rest between each (average 17 minutes for 3km)
Thursday 1hr stationary bike session.
Friday - 1 hr treadmill.
Saturday - 12km outdoor run - best time so far is 1hr 5min (not sure how accurate the 12km is though)

Like I said, I am still reasonable unfit, having only just come under the 100kg mark for the first time in about 5 years. But that is my first acheivement in years and I feel great for it.

I feel like I am progressing slowly and am really looking forward to running the SMH Half in May.

I am also hoping to run the Mt Canobolas 11km Challenge in March.

So, can anyone help me with my program, so that I am ready for the 21km's in May.

Any suggestions, ideas or fellow runners similar story's are appreciated.

Again, thanks for showing me what I have missed in the 'running community'. It surely feels great to be able to think straight and have a goal to get me through the rough times.

Edited by sammo72, 06 July 2010 - 07:41 PM.

[Coogee1979M]

Congratulations on your progress so far Sammo, and welcome to CR.

For what it's worth, the SMH Half was my first half marathon in 2009, and in January 2009 I started to increase my Kms after not running in Oct to Dec 2009.

The only suggestion that I have is to increase one of your runs (most likely the Saturday one) by 1 Km or 6 mins each week from now until late April. If you're currently "only" doing 12 Km / 65 mins then you might find the last 9.1 Km difficult on race day.

Hope that helps.

Edited by Coogee1979M, 23 January 2010 - 06:50 PM.

[slowaz]

I reckon you're doing brilliantly already sammo and obviously you have ability looking at your times. The first half mara should be more about making the distance rather than records - they can come later.

Lots of regular easy running, progressing a little each week in overall distance and in the length of your long run. Your 3 x 3 sounds like a bit if a gut buster for a newbie but hey, if its working and you are handling it....

Aim for some of your running to be on grass or dirt and make sure your shoes suit you. Try and find someone to run with too. Have a look on the Gold Coast Marathon site for some good general info/ advice (as there is on cool running) and also hopefully the family will support you a lot and and give you a chance to run outdoors regularly.

[bobbys]

staypuff, on Jan 23 2010, 08:35 PM, said:

welldone and welcome. youve come to the right place for advice support and encouragement. enjoy the journey

Welcome Sammo.

I remember looking at the training program for SMH last year and for beginners, they say that a maximum long run of approx 18km in training will be enough on the day to get you home (the adrennaline does the rest).

The other thing I would suggest - if there are any fun runs on Australia day, try and enter one. I say that purely for the adrennaline rush at the start plus the runs are very family friendly. It can be quite an experience after 15 years off. I couldn't believe it when I did my first one last year after a simmilar period off.

BobbyS

[mandaj]

Hey Sammo,

Welcome back to running!
As slowaz suggested the Gold Coast Marathon site has some good info, but I'm pretty sure the SMH Marathon site produces a training guide that begins in February. It might be worth looking at that and attempting to follow it when it comes out.

Good luck and keep posting your results etc. It's motivating to get positive feedback from the community.

[Linno]

How about trying the 10km in the Orange fun runs at the beginning of March? There's a thread about it in the races section. It's a great, well organised run. The Orange runners are very welcoming. There's also a 1/2 marathon on the day, so you'll see all of us back-of-the-pack runners struggling in. Hope all goes well.

[sammo72]

Wow, thanks guys (and girls) for both your kind words and ideas.

I have been looking over the numerous training guides that are put out and although they are so different, there appears to be a common theme of sprint work thrown in.

I would have loved to have competed in my home 10km run in March, but I will be in Tassie flyfishing so I may have to try a few runs down there instead.

I have just picked up some new shoes (first shoes over $150 I have ever owned), but I don't want any injuries this time around that will halt my progress. My lovely wife has even offered to buy me a GPS runners watch for my birthday to help me track my progress.

I guess the more gadgets and procey gear I buy, the less chance I have of quitting or fear of feeling her wrath...

SMH HALF MARATHON....HERE I COME !!!

[ChrisG]

Hi Sammo, you're doing brilliantly and congrats for starting back. It's great to see someone with almost exactly the same story as me - I came back after around a 25 year layoff from running in 2007, severly overweight and not much of a sense of self-worth because of it. 20kg and nearly a year later I did my first HM (the Blackmore's Sydney HM in Sept.) and managed just over 1:34, so it is possible to drop those kilos and get a decent time (particularly as you obviously have some running pedigree judging by your training times.) My training regime wasn't that different from yours, except about two and a half months out I threw in a weekly 16.5km run on the weekends and, about three weeks out, did a half marathon training run just to make sure I could cope with the distance. I was also shortening one of my treadmill sessions each week to 5km and concentrating on speed rather than distance.

Please keep us updated on your progress Sammo - it's always great to see someone coming back to "the fold" and making a success of it.

Cheers, and good luck, CG

Edited by ChrisG, 24 January 2010 - 10:34 AM.

[wombatoutofhell]

Hi Sammo-welcome to Coolrunning.
Your story is similar in many ways to mine-I was never a good runner but can relate to depression, low self esteem and weight issues. Running has transformed me as a person. Looks like it will do the same for you.
You say you're not sure how accurate you routes are-try plotting them on Running Ahead, Map My Run or Google Maps (no idea of the url). For inspiration, try the Coolrunner Weightloss Transformations thread.

Your distance is allready good enough for the Mt Canobolas 11km Challenge, but have you trained on hills? I don't know the run as all but the "Mt" bit seems to indicate that it might be a good idea.

As for ramping up for the 1/2, you have plenty of time. I took up running in January 2007and ran my first 1/2 in May. Increase your long run by 10% each week and build your distance. If you can get to 18 or 19km, you'll find the rest on the day. I'd probably drop a treadmill session and run outside if possible. Treadmills are useful but no substitute for real running.

Another option for a training program is on the Runners World (US) site called Smart Coach. Basically you punch in some of your stats, what distance you are training for and how much you want to train and it punches out a program. I can't vouch for how good it is yet-ask me in 16 weeks!

A word of caution-don't ramp up too quickly. That's how injuries happen. You might feel like it's all going well and push yourself harder-don't. I speak from experience.

Good luck with it all and like Chris said let us know how it's going.

[penfold]

Hi,

Thanks for the link to the smart coach page, which was a bit of fun.

I was interested to see the suggested paces for the easy runs, tempo
runs and speedwork, as well as a super quick time suggested for the
goal race!!

I tried it again and adjusted the "recent race time" to get a time closer
to what I think for the big day. I'll stick to my original plans but with
a better idea of my volumes which I thought being too low maybe
slightly to the high side.

Cheers
Penfold

[Koves]

Hi Sammo,

In all your training just remember to listen to your body. Your body will tell you when you are over doing it. Injury is the worst set back and can be quite demotivating/frustrating.

Good Luck.

Cheers,
Koves

[slowaz]

Keep posting progress reports Sammo. Once you have the training program a bit clearer look around for a training partner and map out a couple of lead up races to get you in the swing of things.

[sammo72]

Hello everyone.

Again, thanks for the information and inspiration.

I am still in training and looking forward to the next phase of my 1/2 marathon training guides.

After searching the wide world of the internet and looking over numerous such guides (diaries) and have decided to go with the ones that Pat Carroll has put out for the Gold Coast 1/2. It just looks a lot less complicated and more to my running ability at present.

Has anyone else used his guide to run their first 1/2 ???

I am kicking this off at the 15 week mark for the Sydney 1/2, which is Feb 1.

So far, I have dropped down to 95kgs and feel 100% better for it.

Although my running speed has not increased that much, I feel that my stamina and recovery is HEAPS better then it was. I am actually looking forward to running each day now...

[wombatoutofhell]

sammo72, on Jan 28 2010, 05:57 PM, said:

Although my running speed has not increased that much, I feel that my stamina and recovery is HEAPS better then it was. I am actually looking forward to running each day now...

and that's the most important part. Don't be hung up on speed-enjoyment first, endurance second, speed third. Oh and practice drinking for the after party. Not too much though-you're in training.

[Jane06]

sammo72, on Jan 28 2010, 12:57 AM, said:

After searching the wide world of the internet and looking over numerous such guides (diaries) and have decided to go with the ones that Pat Carroll has put out for the Gold Coast 1/2. It just looks a lot less complicated and more to my running ability at present.

Has anyone else used his guide to run their first 1/2 ???

Hi Sammo - again, welcome to coolrunning. I did use the Pat Carroll program for my first half - the SMH in 2006. Though I did not follow it religously - I used it as a guide for my long runs, making sure I was up to the distance. I was not concentrating on the speed, and did not do structured speed or hill work.

I think the longest distance I trained for was around 18km, and on the day I made the half distance no problems.

I don't know the details of the Mt Canoblas challenge, but I do know Mt Canoblas (from my visits to Orange wine tasting). Trust me, if you can run up that, Hunter St on the SMH course will be a cinch.

Oh - and go for the GPS watch to incentivise. I have a Garmin 305 and love it. It is great to get back from a run and plug it into the computer to reveal where you went, how far etc. If you can, consider the 310xt, just because it is a little less bulky, and waterproof. Though it is more expensive.

Those watches do everything but make you run faster!

[zandrsmum]

Hi sammo72, well done on your return to running, it can be hard to get started again and you sound like you are doing really well. Nothing to add really, I think at this point the key is consistancy, follow your plan - you don't need to do more (wise advice given to me when I started my first training plan), listen to your body and you will blitz your goal race. Good luck, look forward to hearing how you go. Welcome to CR. K

[okki]

Hi sammo72, I also have the Gold Coast 1/2 plan but haven't started it yet, but I am aiming for Gold Coast to be my first 1/2. Very easy plan to follow, even for us solidly built runners. I just started to get serious about running again last week after getting down to 98kgs. Started well but have been laid up this week with a back problem - bloody jobs around the house aren't good for you! No running this week so feeling overweight and depressed. Do a few kms for me, hopefully back into it next week.

[DNL]

Hey Sammo...you have motivated me too mate. My layoff is around the same in years and it is hard to get back into running.

Like okki, I have been dropping weight to enable me to run again. This morning I am down to 97.9kg and have been covering a few k's walking and running.

I am watching my HR, perhaps too obsessively, but I am training very light at the moment. I've gone back swimming as well which I find provides me an easier session than running.

My goal is the Canberra Half in May, and yesterday, five blokes from work dropped out of the wood work all saying they would like to do that as well.

Anyway, good luck with the training and the Sydney Half. Okki, with that back, can you swim? I always found swimming to give me back relief.

cheers

[sammo72]

Yeah DNL, the weight shifting aspect of this training is a good motivation, but so is the km's that i am covering.

I just love running now and aim to do PB's on each of my courses I run each week.

Varying the courses to prevent the boredom and it is working so far...

[AllyGirl]

Hi Sammo,

I've trained with Pat and used both the program from the GC marathon website - and one's personally written by him for me. I'm actually on the verge of a comeback after 2ish years away from running because of an injury - so I do understand where you're at.

I achieved some amazing results using Pat's programs. The GC marathon website programs a good guide for distance increases each week too. Speed work will help to increase your pace - but do stick to one a week initially - again, injury avoidance and building your body up slowly is the most important part of your plan.

Good luck with it!!

Allyson

[sammo72]

Well fellow runners.

Just ran my first 12kms in over 20 years, as per the start of my program and WOW, I even impressed myself.

Ran it in 96:12, with 4km splits of 25:12, 25:13 and 25:47.

My heart rate averaged 149bpm and I am sitting here like a 'chesire cat'.

My times may not be that impressive to a majority of proper runners, but this fatboy is feeling good.

[zandrsmum]

Great job! Good consistant splits, you propper runner. Well done. K

[okki]

Well done big fella, great effort. I would take those times. You have inspired me to get a few kms in this week\ now the back is feeling good again.

[craigus]

Hi Sammo,

Last years SMH was my first HM. About this time last year I thought a HM was doable - my longest long run at the time was also 12km, and I gradually increased to 19km a few weeks out. Make sure you do a bit of hill work later in the program to get you ready for Argyle and Hunter streets (and you get to do those hills twice )

Sounds like the training has been going well so far. Good luck with it. The buzz you get from the crowd in the Hyde Park finishing straight makes all the hardwork worthwhile.

[Quinkin]

Good luck Sammo, running a HM is a great challenge. I think you have given yourself plenty of time for a May HM, with an injury free build up.

My first in 26 years was the Royal National HM in August. I learnt a tough lesson about pacing that day, it was warm and humid and I went out too fast. I felt like I had really achieved something by finishing, and I was hooked by the challenge of running HMs.

My second was the Central Coast HM in December. I learnt from my mistakes and ran a much better race.

My third will be the Twilight Half in Brisbane in March.

In terms of training I built up my long slowly from 16 to 20km over about four months. I ran several 20km runs before I thought I was ready. I also introduced a 16km mid week long run, which I think improved my endurance for the HM. I also did a 12km progression run, where I would run the last 6km at tempo pace.

Edited by Quinkin, 31 January 2010 - 07:46 PM.

[KeithE]

sammo72, on Jan 31 2010, 05:21 PM, said:

Well fellow runners.

Just ran my first 12kms in over 20 years, as per the start of my program and WOW, I even impressed myself.

Ran it in 96:12, with 4km splits of 25:12, 25:13 and 25:47.

My heart rate averaged 149bpm and I am sitting here like a 'chesire cat'.

My times may not be that impressive to a majority of proper runners, but this fatboy is feeling good.

Hi Sammo,
I was just reading your posting ... very inspiring....
Just wondering how you are progressing??

Keith

[sammo72]

KeithE, on Feb 24 2010, 10:38 AM, said:

Hi Sammo,
I was just reading your posting ... very inspiring....
Just wondering how you are progressing??

Keith

Thanks Keith, yeah going ok (i think).

I am still only managing a 6min plus / km at this stage, averaging 6min 10 for my runs over 10kms. Would love to get under the 6 min / km time, but seems to be a mindset thing.

I am running between 35 and 50kms a week, varying my distances as per the numerous training guides I have read.

And I am hating hills, have no idea how to run them. Feels a little weird, but I can't run up even the slightest of hills, again, mindset.

I am also training for a local 11km mountain race, which is a fun diversion from the pavement. My training runs are 11km and my best time is 1hr 14min and that has a 300metre ascent over rocky trails.

My weight is coming off, which is another good thing. I am now down to 92kgs, so feel amazing in that aspect, but just need to run a little faster to get my times down.

I am confident of running the 21km's now, but would love to get fitter so it is a more 'enjoyable' run.

I guess it is back to the pavement....running a new 10km course this afternoon to break things up. Go to find a flat course...

To everyone else, you messages, replies and offers of support have astounded me and I wish to say a big thankyou to everyone for your king words.

I just wish my CR cap would turn up (ordered 5 weeks ago), so I at least feel the part.

[sammo72]

FINALLY !!!!!!!!!!!!!!!!

Just got back from a 10km run and managed to complete it in 59:59

I couldn't believe it at first, but my little Garmin 205 showed me the good news when I finished.

My first sub 1hr 10km run in over 15 years.

I turned at the half way point in 29:50, so I new I was going ok.

I actually didn't look at the time for the last few k's, as I was just concentrating on conquering my fear of the hill that leads up to my house.

But gee's my legs are burning, so the ice bath is about to get a workout....


click on image to enlarge.

Edited by sammo72, 24 February 2010 - 02:46 PM.

[slowaz]

Great going Sammo. Keep it up.

[frankie17]

Don't sound "overweight and depressed" any more.

Keep up the journey...the results are showing and extra weight off will translate to more efficiency.

[Isthisnametaken]

You got under the time by 1 second and look how happy you are? It is amazing when you get over that little barrier. Makes it all worthwhile and inspires yourself and others. Keep up the good work.

[photogirl]

Well done Sammo - I have really enjoyed reading this thread and hearing (reading?) about your progress. You are going so well.

I just wanted to say something about your struggle with hills - I really don't know if this will help or not as I am a beginner myself but someone recently helped me with hills so i thought I would share.

I dreaded hills, even little ones and then on a run with a local running group one day one of the guys told me that I literally stopped breathing up hills. He said I went really quiet and he worked out that he couldn't hear me breathe. He figured (correctly) that I so dreaded hills I sucked in a breath at the bottom and pretty much held my breath going up - so much so that at the top I was gasping for breath and couldn't go on. As weird as it may sound I had no idea I was doing this.

He coached me to really focus on steady breathing - in using my diaphragm and really pushing the breath out and to use my arms, pumping them more than usual to push it a bit - and suddenly it was like a light coming on - I could actually get to the top breathing all the while and still be able to breathe at the top. I use the flat or downhill to recover instead of having to stop completely before I keeled over. Hills are a challenge of course as they are for anyone I think but no longer a dread, a good type of challenge now and sometimes I even feel myself kick it a bit uphill knowing that it will be OK.

I hope this makes sense and helps a bit.

[KeithE]

sammo72, on Feb 24 2010, 02:32 PM, said:

FINALLY !!!!!!!!!!!!!!!!

Just got back from a 10km run and managed to complete it in 59:59

I couldn't believe it at first, but my little Garmin 205 showed me the good news when I finished.

My first sub 1hr 10km run in over 15 years.

I turned at the half way point in 29:50, so I new I was going ok.

I actually didn't look at the time for the last few k's, as I was just concentrating on conquering my fear of the hill that leads up to my house.

But gee's my legs are burning, so the ice bath is about to get a workout....


click on image to enlarge.

That's really Great Sammo ....

I'm a way off your pace at the moment ... did my first 10k Monday night .... 1hr:18m .... with a 35:30 5k split, but I managed to finish it .. <grin>
Trying to do 2x 5k the rest of the week with another 10k on Sunday ...
Starting to feel stronger know ... a month ago I was 8:20/km and have improved to 7:10 on shorter runs ...

Its a great feeling noticing the change in body shape and mindset .... lost 15cm off waist ... starting to wear clothes that were asigned to the back of the closet ..

All the best ..

Keith

Edited by KeithE, 25 February 2010 - 09:22 AM.

[zandrsmum]

Great job Sammo. I love that you provided proof! You are well on your way to your half marathon goal. How did you pull up today? Make sure at this point not every 10k run you do requires you to push hard, build your base steadily - as you have been doing - and the quicker times will keep coming more and more frequently without thrashing yourself. And always remember hills are your friends, say this as a mantra as you climb the next one. Thanks for the update look forward to the next one. K

[KeithE]

zandrsmum, on Feb 25 2010, 10:23 AM, said:

Great job Sammo. I love that you provided proof! You are well on your way to your half marathon goal. How did you pull up today? Make sure at this point not every 10k run you do requires you to push hard, build your base steadily - as you have been doing - and the quicker times will keep coming more and more frequently without thrashing yourself. And always remember hills are your friends, say this as a mantra as you climb the next one. Thanks for the update look forward to the next one. K

... I like that one zandrsmum ..... "hills are your friends" ..... I'll try that Mantra tonight ....

Thanks ....

Keith

[Hawthorn]

I have more thought of hills as that younger sibling that you have to grow up with.

Sometimes you love them and sometimes you want nothing to do with them at all, but they still need attention no matter how your feeling.

just my thoughts

[cheri]

I’m new to the forums as well and this is my first post and what a terrific motivational thread this one is, well done Sammo what a star you are. I really enjoyed the over 50’s thread yesterday (I’m 52) and I’ve only been running for 14 months but it has improved my life and attitude in so many ways. I plugged away by my self on c25k for about 8 months and then joined the local running group at the gym and haven’t looked back since. The dynamics of our group is so infectious and enormously motivating; we are all very different in ages and abilities and everyone is so supportive. We meet 3 mornings a week for a 1 hour jaunt and a long run on Saturday and are currently training for the Gold Coast half marathon.

As for hills – I decided that my new years resolution was going to be to get over my absolute fear of hills. I’ve managed to date to no longer fear them, I still don’t like them, but I have learned to appreciate the beneficial nature of hill training!

I was just saying to my husband last night that I’m feeling the best I’ve felt for years and it’s actually getting a little scary, I don’t want the bubble to burst!

I used to be a fully paid up member of the association of couch potatoes and used every excuse in the book not to exercise regularly but a serious health issue dropped on my head just before my 50th birthday and I was forced to look very carefully at my lifestyle.

[KeithE]

cheri, on Feb 25 2010, 12:44 PM, said:

I’m new to the forums as well and this is my first post and what a terrific motivational thread this one is, well done Sammo what a star you are. I really enjoyed the over 50’s thread yesterday (I’m 52) and I’ve only been running for 14 months but it has improved my life and attitude in so many ways. I plugged away by my self on c25k for about 8 months and then joined the local running group at the gym and haven’t looked back since. The dynamics of our group is so infectious and enormously motivating; we are all very different in ages and abilities and everyone is so supportive. We meet 3 mornings a week for a 1 hour jaunt and a long run on Saturday and are currently training for the Gold Coast half marathon.

As for hills – I decided that my new years resolution was going to be to get over my absolute fear of hills. I’ve managed to date to no longer fear them, I still don’t like them, but I have learned to appreciate the beneficial nature of hill training!

I was just saying to my husband last night that I’m feeling the best I’ve felt for years and it’s actually getting a little scary, I don’t want the bubble to burst!

I used to be a fully paid up member of the association of couch potatoes and used every excuse in the book not to exercise regularly but a serious health issue dropped on my head just before my 50th birthday and I was forced to look very carefully at my lifestyle.

Well done cheri,

I'm attempting the G/C Half as well ..... first H/M for 20 years ....
Just started training with C25k 1 Jan'10 ...
Did my first 10k last Monday ... so quite pleased ....
Hopefully lower my times in next 5mths before G?C event ...
Are you going in the Runaway Bay Corporate Challenge Series??

Regards,

Keith

[cheri]

Thanks Keith, I didn’t know about the Runaway Bay series. I signed up yesterday for the Mother’s Day Classic in Brisbane (I live in Toowoomba area) and I’m looking forward to the bridge2 brisbane.

We have a local 10k charity run in Toowoomba on March 7 with some lovely hills smack bang in the middle of the course, so my aim is to get over the third one better than I did when we did a practise run a few weeks ago!

[sammo72]

Thanks everyone.

Glad to see that my story is helping others.

Considering it was this forum that helped get me from the couch and loving running again, I am glad to 'inspire' others to do the same.

How am I feeling today, really good. I cannot speak high enough of an ice bath after a good workout.

Today is a rest day and tomorrow I am off to run the Mt Canobolas Challenge course (11km), before heading off to Tassie on Saturday.

[frankie17]

sammo72, on Feb 25 2010, 02:10 PM, said:

I cannot speak high enough of an ice bath.

Surely there must be a limit !

[KeithE]

cheri, on Feb 25 2010, 01:05 PM, said:

Thanks Keith, I didn’t know about the Runaway Bay series. I signed up yesterday for the Mother’s Day Classic in Brisbane (I live in Toowoomba area) and I’m looking forward to the bridge2 brisbane.

We have a local 10k charity run in Toowoomba on March 7 with some lovely hills smack bang in the middle of the course, so my aim is to get over the third one better than I did when we did a practise run a few weeks ago!

Hi Cheri,
I did a H/M in Toowoomba back in 1990 .... I remember a few hills there as well
Do they still have the Toowoomba H/M?

Keith

[Whale]

Sammo,

Good story. I didn't read many of the comments/advice but looking at your first post I would wonder whether an extra rest day might be beneficial.

I think it serves a purpose for injury prevention and mental respite from the grind of running.

Why don't you try the Orange Half on March 7 or Bathurst on May 2? Sounds like you have the distance covered already. My humble opinion is that anything over 16kms is unnecessary for half marathon preparation.

Best of luck.

W.

[sammo72]

I am unable to run in the Orange 1/2, as I will be in Tassie Fly Fishing.

After the Mt Canobolas 11km Challenge on March 28, the Canberra 1/2 is on May 2.

As for the ice bath, takes your breath away for the first few moments, but feels SO REFRESHING once the body settles.

I find that as I am still carrying some excess weight, the ice bath just helps the muscles and joints, in particular my thighs and knees.

[cheri]

KeithE, on Feb 25 2010, 02:03 PM, said:

Hi Cheri,
I did a H/M in Toowoomba back in 1990 .... I remember a few hills there as well
Do they still have the Toowoomba H/M?

Keith

Yes I think the road runners group organise the half in September sometime, they have a website.

[MicrowaveJenny]

Hi Sammo, your story was a great read - very inspiring!

I read your post about the ice baths and I was going to suggest if you have a birthday coming up (and you don't have them already) asking for some Skins and sleeping in them after your weekly long run. I got the tip a couple of years ago on CR and it has changed my life - the overnight compression all but removes the muscle soreness after your long run. I also bought a pair for my skeptical husband last year and he was amazed as well - previously he'd been dismissing them as a 'rip off' and a 'gimmick' and laughing at me dragging them on before bed. Now he's after a second pair so he has one to run in and one to sleep in.

[henryjoseph]

This is a great thread - thanks for sharing with us Sammo - best of luck and keep with it!

[sammo72]

Well it is official. I have just entered the Canberra 1/2 (or whatever it is being called this year) and my training continues.

I am down to a constant sub 60 minute 10k's (just), so am feeling good about being able to step up the distance for the race on May 2.

I am trying to follow the GC 1/2 training guide, but finding it difficult with shift work and committments with the kids (and also my wife's chemo for BC).

I am up to a weekly run of 14km, which I am running in about 1hr 30min.

Being my first 'competitive run', I am a little worried about getting caught up in all the hype at the start and blowing up, so I am practicing in running at a set pace using my Garmin Forerunner, especially over the first few ks until i get in a rythem.

Does this seem the right thing to do.