Tag Archives: training program

Getting closer


Running, yoga, boot camp. Eat. Sleep.

Seems I have been so busy running, there’s hasn’t been time to blog! Now only 3.5 weeks to go…


Sunrise… worth getting out of bed for

Much of my time and energy has gone into training for the upcoming half marathon. Overall I feel pretty ready – ready as I’ll ever be – and have enjoyed the journey. It used to be a somewhat of an effort to get up early once a week to train, whereas now on the days that I don’t have to get up early, it’s a bonus. Though seeing the sunrise over the ocean has a magical charm to it.

Already I’m looking beyond the horizon thinking ‘what happens afterwards?’. How much will I continue to run (not as much I suspect!), will I do other activities, will I train for another event? I’ve enjoyed the camaraderie with my running buddies and meeting other new people along the way.


Sunset... never get tired of this view

Sunset… never get tired of this view

It’s the month of July and most years I partake in a social awareness campaign called ‘Dry in July’ – as in No Alcohol for the whole month.  This year in particular I find it ideal timing to fit in with my training, and feel all the better for it. I have had a couple lapses for special occasions (never said it was iron clad!), but otherwise the wine will have to wait.

The plan is to extend ‘July’ for a few more weeks into August, then enjoy a big celebration post event. These days, my beverage of choice is not cabernet sauvignon, but electrolyte replacement drink! (Not to worry, I suspect the situation is temporary and will revert to normal in due course.)



Numbers crunching…

Stats (over the last 6 weeks or so):

Average km per week: 36

And another sunrise over the river with a bank of clouds

And another sunrise over the river with a bank of clouds

Longest run: 15.3km

Fastest time for 5km: 25:30

Average weekly steps: 120,000

Average daily flights of stairs: 22

And the best part – calories burned per day: 2400

Injuries: 0 (very pleased about this one)






Post-training session when the local radio crew turned up with snacks


More promotion of the Sunshine Coast Marathon is evident all around, starting with social media and continuing with radio an tv crews coming along to check out the morning run sessions.

And the news crew is also interested in what's we're up to

And the news crew is also interested in what the runners are up to









Countdown: 6 weeks to half-marathon


6-week countdown


Starting out

Late Sunday afternoon along the beachfront and plenty of people around enjoying the mild ‘winter’ day, about 15C. Waves gently crashing provide a serene backdrop, interrupted by the occasional speeding motorcyle. Popular pastimes include a barbecue with mates, birthday drinks at the pub, or taking selfies against the backdrop of the gradually descending sun into pinks and oranges. The paths have no shortage of walkers/ runners/ strollers/ cyclists either.

In my quest to train for a 21km run in six weeks’ time, my chosen activity on this day is running 14km. Up until recent times, running predominantly took the form of an individual, solo activity, with the exception of weekly Parkruns. Though even that was really running by myself, surrounded by a hundred other runners. However, the new norm has become running with others, in a duo, trio or larger group. For today’s run, it’s a solo event.

In preparation for the longer distance, my feet are given a trial run (no pun intended!) of a tactic I’ve heard others undertake to avoid blisters: double layering of socks. The theory is that the feet won’t rub against the shoes with extra padding, or something along those lines. Earbuds in, it’s now a choice to listen to podcast or music. And the choice goes to music. Less concentration required and doesn’t matter if there’s background noise or distractions. Getting into the groove I can let my mind wander off into any direction, so long as my feet keep moving in the right direction.


Getting dark by the end

A main advantage of training with other more experienced runners, is maintaining an even, steady pace, and reasonably fast one at that – well certainly faster than I have been capable of thus far. During the course of the run, I feel myself struggling and can tell that my pace is uneven but keep moving forward. Light quickly fading now it’s a push to make back to the starting point.

Checking the stats (ah yes, the handy technology of Fitbit and Strava to tell me all the details) afterwards, I discovered that I had done the distance in the same time as the previous week with Ms T. Indeed the pace was faster and slower in parts, but in the end I made it. As a thirst quencher, I take advantage of my prize – if I have it why not use it – and indeed it goes down smoothly. The double-sock theory doesn’t seem to have made any difference and the same blisters appear in the same places. Next theory, anyone?

This is as close as anyone needs to get to my blisters!

This is as close as anyone needs to get to my blisters!

And in other training news this week… 

My efforts were rewardIMG_2948ed with a PB at the Kawana Parkrun (my 75th run as well) on Saturday – 25:30 for 5kms. Pretty happy with that – and hope to keep progressing and get under 25 soon…

IMG_2885The regular Tuesday morning Atlas SC marathon training session gave us the thrill of hills again. Nothing like killing your legs before work in the morning! But  I couldn’t resist sneaking in a photo of the sunrise – well it’s blurry because I was on the move, but a nice memory of the morning (nicer than the memory of those hills!).

IMG_2934Boot camp also beckoned, a fresh 9C near the lighthouse at Point Cartwright, but quickly warming up with moving around. Though my legs weren’t greatly afflicted, my arms and abs took the brunt of the morning session that included skipping rope, push ups, planks and

This outdoor boot camp is just one of many in the area, and rotates the venue depending on weather conditions and the activities. When out running, I’ve often come across these boot camps, with about 5-15 participants. An observation is that the greater majority of ‘recruits’  seem to be female and not many males. Why, I wonder? Seems like a ‘guy’ thing to do – rough, rugged, challenging. Just interesting.

Ups and Downs


Ups and Downs

Run up the hill, then down the hill. 


Up the hill, down the hill. 


Uphill. Downhill.

Breathe! Finish and cool down by running a bit further.

Tuesday morning group training and the form of punishment being inflicted has been varied, just to keep the regime interesting. Around 30 dedicated athletes gather in the cool-ish pre-dawn prepared to undertake whatever instructions they are given by the Guru. Today, it is a set of running up and down a hill six times (three up, three down). Total of about 9kms for the morning.

SCMtraining2      SCMtraining1

Already I know a few fellow runners joining in the activity, and some new faces are starting to get familiar. Conversation revolves around predictable running-related topics: Blisters. Sore muscles. Physio appointments. Breathing technique. What’s the next event you’re running in?

IMG_2740Is it worth it when the alarm goes off in the cold and dark? Getting out and pushing hard? Certainly I get satisfaction out of reaching the recommended 10,000 daily steps before even starting work. And if there happens to be some cake around at morning tea time, I don’t mind indulging, with a clean conscience!IMG_2287

Like many athletes, especially runners, I have devices and apps to tell me about my performance. Time. Distance. Maps. Heart rate. For the first time today, I used a new app (new to me) that all the cool kids are talking about…Strava. In addition to all the features listed above, it links up with anyone else using the app in the same place at the same time. Whether I’m ‘friends’ with them or not, their details come up on my screen any mine on theirs. In some ways it’s cool, yet in others I find it a little disturbing in terms of privacy. I guess the old saying ‘if you don’t like it, don’t use it’ applies. Will try it for a while and see how I like it.

Running makes you smarter (True!)

While many claim that runners are crazy, and I can’t deny it, at least there seems to be research evidence at least they aren’t stupid. According to research on The Conversation, the physical benefits of running can actually make you smarter.

Here’s an excerpt explaining why:

While intense exercise will create brain cells, they are basically stem cells waiting to be put to use. Exercise doesn’t create new knowledge; rather, it gives you the mental equivalent of a sharpened pencil and clean sheet of paper. It prepares you for learning, but you have to actively do some learning yourself, too. Integrating exercise into your working or studying day would seem like a sensible option, if this particular benefit is of interest to you.

Well, I haven’t heard any evidence to say it’s not good for you, unless you go to extremes and injure yourself, so I’ll keep getting out of bed and putting one foot in front of another.

Countdown: 12 weeks to half-marathon


Singing Running in the rain

Rain mixes with sweat in the pre-dawn haze. Dampness turns to wet, then turns to soaked, before there’s any IMG_2630chance to really think about it. Even though that weather app on my phone predicted 90% rain when I checked the night before, the morning appears starts out overcast but somewhat devoid of rain activity. Hence the prepared rain gear stayed warm and dry in the back of the car.

Indeed, the first 5-6km in 15C dark overcast skies only hovered without threatening moisture. Approaching the turnaround point and the weather app proved its superior prediction ability and the skies let loose generous drops of pent up precipitation. Facing nature doesn’t

I run because it's glamorous... NOT!

I run because it’s glamorous… NOT!

particularly overwhelm me, but thinking of that rain gear in the car makes me annoyed at my arrogance that I wouldn’t require pr


Work commitments beckon Mr J and Ms T is under the weather (literally), hence my running companion today is a mutual running companion, Ms B. Though not as well acquainted, easy conversation comes as the pavement rolls underfoot. Nominally we have had about the same running pace, though I’m pleasantly surprised that just these last couple months of longer and somewhat faster pace have increased my pace. Other little benefits include adjusting my watch band tighter and clothes fitting looser. My appetite also craves more protein, and more food overall.

Countdown: 12 weeks

Reminders come through that the half marathon at the Sunshine Coast marathon festival (the main goal of this training regime) is now at the 12-week countdown stage. My eyes glaze over as I attempt to absorb a recommended training program chart. When to run. How long to run. When to rest. What other exercises to do. Various such programs exist – this is just one example.

Screen Shot 2016-06-03 at 2.03.07 pm

Not a program-follower by nature, I wonder how closely I should follow these recommendations vs doing my own thing. No doubt I will make it there and across the finish line either way, though it could be a matter of how fast I get there and how well I recover afterwards. Already I’m pleased with the progress I’m making in overall fitness levels, pace and strength. Another 12 weeks of training – let’s see what it take me!