| Blog > Running > Esther > Easy Run Add to Favourites|
24th Feb 2009 - 08:00
|Duration: 00:52||Distance: 6.5|
|Ran to St Kilda - Catani Gardens|
| Blog > Running > Esther > Run to the G 10K Add to Favourites|
17th Jun 2007 - 10:20
|Duration: 01:02||Distance: 10.5|
|Run to the G 10K, hard work,
1K - 5.13
2K - 6.10
3K - 6.11
4K - 5.12
5K - 5.40
6K - 6.13
7K - 7.13
8K - 5.57
9K - 5.26
10K - 6.06
10.5 - 2.45
Splits all over the place - not a very disciplined run!
| Blog > Cycling (road) > Esther > Commute - Tram Tracks Ow! Add to Favourites|
4th Jun 2007 - 00:00
|Duration: 00:45||Distance: 14|
|Had a little run in with the tram tracks on Swanston as you go around the corner at Victoria Baths.
Ow, feeling bruised and a bit sorry for myself.
| Blog > Running > Esther > Easy Run Add to Favourites|
13th Apr 2007 - 06:00
|Duration: 00:30||Distance: 4|
|4 Ks between 6.5 and 7.5 min km's|
| Blog > Open Water Swimming > Esther > Straight Swim Add to Favourites|
10th Apr 2007 - 14:00
|Duration: 00:30||Distance: 1.2|
|Swam post to 2nd post and a little bit extra|
| Blog > Running > Esther > Steady Run Add to Favourites|
9th Apr 2007 - 16:00
|Duration: 00:30||Distance: 4.5|
|Ran with Sam, 5 mins walk, 20 mins run, 5 mins walk, seemed quite fast...|
| Blog > Running > Esther > Nice Sunday Run Add to Favourites|
11th Mar 2007 - 07:00
|Duration: 00:55||Distance: 8|
|Nice steady run to St Kilda and back.
Checked out the set up for the open water swimming next week, looks good!
Didn't fancy the big group ride this morning. Sun shining again, it might be hot later if it doesn't rain!
I'll be up there volunteering while the swimming is on, so that should be fun (I hope!)
| Blog > Cycling (road) > Esther > Keeping up with the big boys Add to Favourites|
10th Mar 2007 - 07:15
|Duration: 00:56||Distance: 26|
|Ave Speed 27.8!!!
rode with the main squad as not many beginners, managed to keep up all the way even on the hills (although they were going pretty slowly for them...
Beautiful still sunny day as well!
| Blog > Running > Esther > Steady Run - 30 mins Add to Favourites|
5th Mar 2007 - 06:45
|Duration: 07:15||Distance: 4.2|
|Its been a couple of weeks since I went out just for a run, it was just getting light and the temperature today is much more reasonable than the last few runs I did which put me off a bit.
I clocked a nice 4.2K in 30 minutes, including 5 minutes walking to warm up. Nothing much I know, but enjoyable all the same.
My legs are stiff from all of those squats I did on Friday, started my 'gym' strength training on Friday eek! I'm really not very strong!!! But I think it will be valuable over all.
Must remember to use the HRM next time.
| Blog > Gym > Esther > First Gym session in AGES Add to Favourites|
3rd Mar 2007 - 14:00
|Duration: 01:00||Distance: 0|
Did a strength training session with Sam, that hurt!
Squats (with 10Kg Bar) 2x15
Lunges (no weights) 2x15 each side
Bicep Curls 2x12 (5?kg)
Tricep thingies 2x12 (2kg)
Leaning over Row 2x12 (5?kg)
Press Ups 5x full pressups, 2x15 half press ups
3 lots of core exercises
and 5 mins run to warm up and cool down.
It's been far to long since I last did any strength work, this is going to hurt in the morning!!!
| Blog > Cycling (road) > Esther > Beach Road Ride Add to Favourites|
1st Mar 2007 - 10:00
|Duration: 01:00||Distance: 25|
|Cycled up Beach Road, it was such a nice day, it was great to get out, and I wasn't feeling too bad to say I've been a bit of a slacker for the last week or so. Nicely Tapered I'd say Averaged around 25kph, for a moderate effort , just riding with Sam working on his Taper for Geelong Oly Tri at the weekend.|
| Blog > Triathlon > Esther > Gatorade Race 3, St Kilda Add to Favourites|
14th Jan 2007 - 08:11
|Duration: 01:41||Distance: 25.75|
|Remembered why I don't like racing triathlons. I was very slow, even slower than last year which was disappointing, I was hoping to have got faster on the bike at least, but I guess that's what time off over Christmas does to you!!!
Still back to training next week with a vengeance.
The running is coming along ok generally, although my legs were tired from the long run on Friday still, either that or it was the swim and bike that came first that did them in
Anyway, no excuses, I just need to train better. (And eat less!!!)
| Blog > Running > Esther SS > Endurance Long Run Add to Favourites|
12th Jan 2007 - 09:00
|Duration: 01:30||Distance: 10.4|
|Not done a long run for quite a while so I was not looking forward to this one, decided to switch tomorrow's run to today because I'm going to race (Sprint Tri) on Sunday, so I'd better rest a bit tomorrow.
The first 3 K or so were uncomfortable, but that's normal, then I got into the swing of it, but it only lasted until about 6 K.
Frustrating slow run, but at least it's done, and it is the longest I've run for weeks so my fault I guess...
Still, back to it now
| Blog > All Sports > Esther SS > Seeing out the old year: Goodbye 2006 Add to Favourites|
31st Dec 2006 - 00:00
|So that's it; the last day of 2006. Our first full year in Australia has been a lot of fun. I feel quite at home now. Some great training to be had here especially being down by the beach.
I'm going to have to plan the next couple of months training carefully around some likely hot weather, so phase one of my training program is going to be based around shorter running sessions, with some faster work, to try and give myself a good point to start from.
I'll post my goals for 2007 tomorrow but in the meantime, here's a few thought on the phases of my sub 3:45 mara program
Pre prep (Jan-April'07) - Short and sharp in the heat of the summer, 5/10K racing to develop a little extra speed.
Winter Base (May-Nov'07)- I want to spend some time running longer over the winter targeting some half marathon races.
London Marathon Training (Dec'07-Apr'08) - This could be difficult, getting in long runs over the Summer! London as the first Marathon of '08 for me, with a Spring Marathon target for a sub 4 hour attempt???
| Blog > Running > Esther SS > Little Run... Ouch... Add to Favourites|
14th Dec 2006 - 17:00
|Duration: 00:10||Distance: 1|
|Tried to go for a little run, but my hamstring wouldn't stop complaining. Looks like back to cycling tomorrow for a couple of days.|
| Blog > All Sports > Esther SS > No racing :-( Add to Favourites|
13th Dec 2006 - 00:00
|I didn't do my race in the end, which was disappointing. It was a bit smokey out and earlier in the day the Meteorologists had been advising people to stay in doors. Sam said I shouldn't do it, and I listened to him.
Apparently it was a great race, no wind, and not too smokey with a good show bag at the end, so I'm pretty disappointed that I gave in so easily.
However, I have a very tight Hamstring (left) which seems to be homing in to a point somewhere in the middle, so I guess, a 5K race might not have been a good idea anyway.
| Blog > Running > Esther SS > Club Run - First run of the new campaign Add to Favourites|
12th Dec 2006 - 18:00
|Duration: 02:00||Distance: 12.5|
|Ran 12.5 K and walked a couple home as well, legs tight behind the knees after all that kick in the swimming pool. Need to do more of that then I guess! Tomorrow I will spend some time laying out the phases of my 3:45 project. But for now, sleep is in order.|
| Blog > Swimming > Esther SS > Swimming this morning Add to Favourites|
12th Dec 2006 - 10:00
|Duration: 00:55||Distance: 1.6|
|Well, ok, it wasn't running, but I've done something towards my goal today alredy. 1600m inluding lots of nice leg strengthening kick.
Running session tonight with the triathlon club.
So as for my challenge, I see myself as entering into phase one.
Phase one is a kind of gathering myself together kind of phase, a chance to collect some of the tools that I am going to need to complete my challenge. I want to start off by building some strength and a bit more speed, I feel I need to do more work at the shorter distances before I have a chance at a half decent marathon time. I'm going to have a crack at the 5K Christmas Run which is on tomorrow night, and then base my training around that and aim for a 10K in the New Year as my first target.
| Blog > All > Esther SS > Today is the first day... Add to Favourites|
11th Dec 2006 - 00:00
|I've had this plan, for a long time now, to put some serious work into my running and try and get faster, to try and achieve some results that are half decent. Although I'm a slow runner, and always claim that it's just me and I can't do anything about it, I still always have a sneaking suspicion, that if I actually got off my backside and put some serious effort in, then I might get some serious results.
So the goal is a Good for Age, time for the London Marathon, which is my case is a 3:45, achieveing this by the middle of 2009, would get me a guaranteed place for the year of the London Olympics, which I reckon would be pretty cool.
How am I going to do it?
Well, I'm hoping that by recording my training here, and in the training log, I will be able to motivate myself to make this happen. I know that no one else is going to make it happen for me.
I need to set some short term goals, I got my first glimmer of hope, when I entered my 5K time from last weekend (27.30) into the race pace calculator and it told me that my equivalent marathon performance should be 4:21, my previous races have never predicted anything faster than about 4:50, so I'm going to go out and race another 5K on Wednesday night this week, see if I can squeeze out a few more seconds. For now though, I'm going to base my training paces on that 27.30 5K. I need to get another 3 mintues off it, before it predicts me a 3:45 marathon.
Thought for the day
This is one of the regular readings our headteacher used to read out in school assembly. I still like it though
Listen to the Exhortation of the Dawn!
Look to this Day!
For it is Life, the very Life of Life.
In its brief course lie all the
Verities and Realities of your Existence.
The Bliss of Growth,
The Glory of Action,
The Splendor of Beauty;
For Yesterday is but a Dream,
And To-morrow is only a Vision;
But To-day well lived makes
Every Yesterday a Dream of Happiness,
And every Tomorrow a Vision of Hope.
Look well therefore to this Day!
Such is the Salutation of the Dawn!