There are only 5 training runs until the practice race and the big one, so tell me now if there are particular days that are better than others.
Here are the dates and distances to be ever conscious of:
RACE: Sunday, August 9th - City2Surf - 14km
RACE: Sunday, August 2nd - Bay Run - 7km
TRAINING: Sunday, July 26th - Centennial Park to Waverly loop - 12km - MAP
Sunday, July 19th - Bay to Quay in 14Km
Sunday, July 12th - Centennial Park with Queen St Hill - 11km - MAP
Sunday, July 5th - Clovelly SC to North Bondi SC - 10km - MAP
Sunday, June 28th - Centennial Park External Loop - 8km - MAP
Great run yesterday, guys. You're definitely ready to step it up. We will be meeting at the same time and place next Sunday.
Sunday, June 21, 2009
Wednesday, June 17, 2009
City2Surf Training Update
For my running group.
As long as I have recovered from this wretched cold, training will be on this SUNDAY AT 830AM. We'll be taking training to the next level, moving away from the 7km Bay Run (until the race day - August 2nd) and into Centennial Park.
REMINDER: please advise me if you would like to register for the Bay Run as part of the group to receive discounted entry!
The meeting point is inside the gate at Martin Rd, just off Lang Rd:
Google Map here.
There is plenty of on street parking and if you want a lift, let me know, I'm all for car pooling.
The run will be a 3km warm up on the inside grass track followed by a 5km circuit incorporating a hill, making a total of 8kms. You are welcome to join only for the 3 or the 5, up to you.
Please be mindful that the aim of the session is a long slow distance run. You need to be doing your own fartlek or high intensity interval training through the week to improve your speed. The aim of the slow distance run is to recruit type 1 slow twitch muscle fibres and for mitochondria, increasing aerobic and cardiovascular comfort. This is not speed work, but it is the corner stone on which any speed work must always be based.
FOOD/DRINK BEFORE A DISTANCE RUN.
This is something you need to start experimenting with now so that you are comfortable with what works best for you BEFORE we get to race day.
As long as I have recovered from this wretched cold, training will be on this SUNDAY AT 830AM. We'll be taking training to the next level, moving away from the 7km Bay Run (until the race day - August 2nd) and into Centennial Park.
REMINDER: please advise me if you would like to register for the Bay Run as part of the group to receive discounted entry!
The meeting point is inside the gate at Martin Rd, just off Lang Rd:
Google Map here.
There is plenty of on street parking and if you want a lift, let me know, I'm all for car pooling.
The run will be a 3km warm up on the inside grass track followed by a 5km circuit incorporating a hill, making a total of 8kms. You are welcome to join only for the 3 or the 5, up to you.
Please be mindful that the aim of the session is a long slow distance run. You need to be doing your own fartlek or high intensity interval training through the week to improve your speed. The aim of the slow distance run is to recruit type 1 slow twitch muscle fibres and for mitochondria, increasing aerobic and cardiovascular comfort. This is not speed work, but it is the corner stone on which any speed work must always be based.
FOOD/DRINK BEFORE A DISTANCE RUN.
- Ensure proper hydration the day before the run as well as plenty of carbs through the day, then finally eat a high carbohydrate dinner to ensure your glycogen stores are full.
- An hour before the run you need to have had 2 x 300ml of water and a carb snack such as half a banana, toast - whatever you can stomach, again to ensure your glycogen stores are prepared for distance training.
- Caffeine does enhance performance but have your coffee or tea before the water and be aware of any diuretic effect.
- If you pee when you wake up and again before you leave home, you should be right for the duration of the session.
This is something you need to start experimenting with now so that you are comfortable with what works best for you BEFORE we get to race day.
Tuesday, June 16, 2009
A Day of Both Firsts and Lasts
Seeing as I have this blog, I should probably post something to it. I'm a bit worried that once I start writing, I'll never stop - I'm simply so out of the blog habit.
So here I am. Sitting at home about to go to bed, having finished my ginger and lemon tea. I have a cold. This is annoying as in 48 hours time I will be performing in the semi finals of the Oxford Tavern Amateur Pole Competition. Tomorrow holds many hours of rehearsal and a photoshoot at the Kirk on the heart lyra...
But today? Today was the last day of my course at the Fitness Institute of Australia - Certificate IV in personal training. I've grown used to my weekly routine of heading in there and have loved the lectures and really value the new friends I've made - especially Loz... Its the end of a chapter in one sense, but in truth the work is only just beginning.
There's one good thing about having a cold and that's that I get to attempt to consume my own bodyweight in laksa. I believe they have magical cold-curing properties. Yesterday after class I wandered into Chinatown to visit the Happy Chef and ordered one extra hot.
Today I visited the Sam Satay Cafe in Surry Hills for the first time and tried their laksa. Both very different laksas, very good, but my favourite is still from Malacca Straits in the eatery on Pitt St under Woolworths.
Sam Satay's cafe opened 4 months ago and is super funky and cool. Retro and ecclectic tunes pumped through the sound system and, as I helped the manager navigate facebook, I learned that a David Caradine tribute film night was being held there tonight. How cool! Definitely one to visit again. Maybe next time I'll be the owner of one functional camera and be able to take pictures!
I also had my first job interview for a personal training position. I'm pretty comfortable with my interview performance, but this is still a very interesting time for me - the future is uncertain and exciting!
Well I think that's quite long enough for my first post - I don't want to get any form of overuse injury such as runner's knee or what have you. Til next time!
So here I am. Sitting at home about to go to bed, having finished my ginger and lemon tea. I have a cold. This is annoying as in 48 hours time I will be performing in the semi finals of the Oxford Tavern Amateur Pole Competition. Tomorrow holds many hours of rehearsal and a photoshoot at the Kirk on the heart lyra...
But today? Today was the last day of my course at the Fitness Institute of Australia - Certificate IV in personal training. I've grown used to my weekly routine of heading in there and have loved the lectures and really value the new friends I've made - especially Loz... Its the end of a chapter in one sense, but in truth the work is only just beginning.
There's one good thing about having a cold and that's that I get to attempt to consume my own bodyweight in laksa. I believe they have magical cold-curing properties. Yesterday after class I wandered into Chinatown to visit the Happy Chef and ordered one extra hot.
Today I visited the Sam Satay Cafe in Surry Hills for the first time and tried their laksa. Both very different laksas, very good, but my favourite is still from Malacca Straits in the eatery on Pitt St under Woolworths.
Sam Satay's cafe opened 4 months ago and is super funky and cool. Retro and ecclectic tunes pumped through the sound system and, as I helped the manager navigate facebook, I learned that a David Caradine tribute film night was being held there tonight. How cool! Definitely one to visit again. Maybe next time I'll be the owner of one functional camera and be able to take pictures!
I also had my first job interview for a personal training position. I'm pretty comfortable with my interview performance, but this is still a very interesting time for me - the future is uncertain and exciting!
Well I think that's quite long enough for my first post - I don't want to get any form of overuse injury such as runner's knee or what have you. Til next time!
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