The Biggest Loser

In addition to the Global Corporate Challenge that I have entered, I have also arrange a "Biggest Loser" competition with 10 blokes at work.

The idea is to see who can lose the greatest body weight (as a percentage of the starting weight) by the end of the GCC, which is in October.

We had our first official weigh in today. Six of us lost some weight (I lost 1.5kg), while another 4 actually gained weight. This made for some interesting conversations and resolutions. George was one of the blokes that gained some weight, even though we have been running together three times a week for the past month.

Needless to say, he was keen to do something about it.

We did our usual run around the Tan, with a little warm up run getting there. To cut a long story short, George ran around in another PB of 17:35. I increased my pace at 500 metres from home and finished with a 17:12 (3:46 pace for last km). We were both pretty happy with our efforts.

George is now focussed on going sub 17 min before the Run to the G.

Melbourne Marathon here I come...

After a couple of days off, I thought that my legs would be feeling fresh and ready for another PB - not so!

George and I went for our lap of the Tan yesterday. He led the way as usual. Although I didn't feel any pain or discomfort, my legs just felt heavy (if that makes sense).

George was struggling a bit also after pushing it a bit too hard up Anderson Street Hill. He said to go on if I felt like it and he would meet me at the end. I stayed with him until 1km till the end, then increased my pace. I ended up doing the Tan in 17:18, with the last km in 3:48 pace. George finished in 17:55 (a new Tan PB for him).

Today my plan was for an easy 10km run. I was rushed for time, and only managed 8-9km @ 41:40.

Also, when I got home tonight, Carm wanted to go for a run. We went for an easy run down the street and back. Carm hasn't run for a while and I didn't want to discourage her by pushing too much. I let her set her own pace, and she did really well. I think she was happy with how she went. Hopefully she will continue - we'll see.

I deliberately haven't mentioned the Melbourne Marathon as I wanted to see how motivated I would remain over the past weeks. I have set this years training plan with 3 organised runs in mind:

1. Run to the G (5km on 18/06/06)
2. Sri Chinmoy Princes Park 30k (21.1km on 23/07/06)
3. Melbourne Marathon (42.2km on 06/10/06)

The 5km and the 21.1km races are to keep me motivated towards my ultimate goal of the 2006 Melbourne Marathon.

My training plan was set in early April, and I filled in my scheduled runs with a view to build up to MM06. I had downloaded the Pat Carroll training diary, which starts 19 weeks from the day of the race.

Yesterday was the first official day of the MMO6 training campaign.

It seems a long way, especially considering that I haven't run over 10km in training yet. But I am determined to get there.

No long run this weekend

It was another great day for a run today. Although a little chilly at first, it was comfortable after the first few minutes.

I ran 8km today @ 39:55 minutes (18:24 minutes for the Tan).

I was actually thinking of increasing my long run this weekend from 10km to 12 or even 15. However after today’s run, I’m going to do the complete opposite and have 2 days off.

I’m not injured, but I did feel a couple of niggles on my run.

So far this week, I have run 40km (13km more than I had planned). I want to start some form of speed training next week and would like to be fresh. I also think that I should stick to my original plan, which has scheduled at least 2 Rest Days per week.

So that’s it for the next couple of days.

On a personal note, I’m planning on catching up with a couple of friends, as I have neglected them over the past weeks while I have been studying. By the way, I got my latest assignment back, and passed – 78% actually. Well done to me!

How long for my 'long run'?

Today was meant to be a rest day. However, as I looked out my window at 11:30am to see a brilliant sunny day, I thought why not make the most of it.

I went for my usual 8-9km run to the Tan and back. I'm conscious of not over doing it, so I just did an easy pace.

I'm starting to notice the same familiar faces on my runs. Often I find myself given them a slight smile as I go past. I'm not sure why. Maybe it's because we are sharing something in common, or just because I'm enjoying my running so much. Anyway, I hope they don't think I'm some kind of weirdo...

I did my run in 41:32, and the Tan in 18:22 (told you it was an easy run).

I did do something different today however. I ran the Tan anti-clock ways. Instead of running up Anderson Street, I ran down. Call me silly, but I much prefer running up - not so much pressure on the quads.

My weekly plan was meant to be 27km. Due to a couple of extra runs, my actual total to date is 32km, and I still haven't completed tomorrows run with George or my Long Run on the weekend. Speaking of my long run, my scheduled distance was meant to be 10km. As I am running 9km regularly through the week, I'm debating whether to run something further (12, 13, 14 or 15???).

As I mentioned before, I don't want to over do it, but I'm feeling quite good in my running, and pulling up quite well. I might see how I feel on the day...

A great day for a run

What a beautiful day for a run. The sun was shining, the birds were singing, and a ‘thirty-something’ bloke (OK, thirty-seven) was puffing and panting up the Yarra on his lunch time run…

George was still way today, so I decided to go for an easy run from work to the Tan and back (9km). I felt a little sore from my ‘record breaking’ trip around the Tan yesterday. But all up I felt fine – non of the knee soreness that I had on Sunday.

I took my new 'Runners World' stop watch for a spin also. I wish I could publish a picture of it, but my operating system is too old. I think it’s time up upgrade my PC… Anyway, back to the watch. I was pretty excited to take my watch on its maiden run. I expected to post times to the second – even tenths of a second, but this didn’t happen. Instead I pressed the wrong buttons. So I’m guessing that I did my 9km in 45min (give or take a couple of minutes)…

I have organised a team of 7 work mates to enter into the Global Corporate Challenge. The idea is to get people fit and active, by counting the number of steps you take each day. It is recommended that you take at least 10,000 steps each day to maintain a reasonable level of fitness.

I took my pedometer on my run today, and it recorded 8,537 steps. I’m guessing that if I keep running, the daily target should be a breeze to reach.

By the way, in the next couple of weeks Steve Monagetti will be providing a motivational talk at work. More to follow…

Another PB for the Tan

I went into work today and opened my e-mails. The first one was from George and read “1 lap of the Tan – 17:56”. Another PB for the Tan by George, but unfortunately for me, he did it alone.

I’m starting to put an extra day in my training and went for a run today. A gentle run to the Tan, before I decided to push it a little myself…

I did a little light stretching before starting my lap at the Start/Finish area. As it turned out, there was a fit looking runner who had just started at the same time. I tried to stay with him, and even overtook him up Anderson Street Hill. He caught me by the top and I tried to stay with him after that. He finished his run just before the Observatory, at which time I was on my own. I maintained a steady medium pace after that to stop the clock at 16:01 – beating Georges PB by almost 2 minutes. Needless to say, he was a little despondent when I told him. Oh well, should make for more interesting competition over the coming weeks.

I received a belated Birthday present when I returned home tonight. My Runners World gifts had arrived. A pair of socks, a running diary, and MY NEW STOP WATCH… I have been playing with it for the last half an hour. I hope I haven’t worn it out.

Tomorrow is meant to be another 4km run with George, but he has a function to attend. I think I will take an easy 9km run up to the Tan and back.

Happy Birthday to me

Today’s plan was to go to work and do the usual lap around the Tan with George. Unfortunately, there was an accident on our train line, which resulted in me taking a day off.

The good thing was that I used the time to finish my study, plus some R&R on my 37th Birthday.

I’ve just finished my Birthday tea, which consisted of chicken schnitzel and vegies, plus caramel mud cake from the Cheesecake Shop – YUM…

I had planned a 4km run today; instead I did my 5km circuit at home. I ran it at an easy pace in 26:40. I felt fine in my run, but a little concerned with some knee soreness before hand.

Another milestone in my running log; I have just run 100km since I started running!!!

Rain, Rain Go Away…

Today was my long run (10km).

The plan was to complete 2 laps of my 5km course at home. I had also planned to complete it in the morning to leave the rest of the afternoon to rest. Due to my procrastination, I left it later in the afternoon.

What should have been a beaut Sunday morning run in the sun shine, turned out to be a battle with the elements – rain, wind and mud.

My course is a mixture of footpaths and walking tracks. The only problem is that the walking tracks are only new and quickly turn to mush at the first sign of rain.

My first lap was in the mush, but after nearly falling ‘A over T’ a couple of times, I decided to take a detour for the second lap. It was slightly longer, but reduced the possibility of an injury.

I ended up completing the 10km in 54:05 - not a fast time, but my long runs never are.

My running log tells me that I completed 23km this week. I had planned for 27km, but had a lazy moment in the middle of the week.

I still haven’t received my watch from Runners World magazine. Hopefully it will arrive tomorrow, which is my Birthday…

Did I mention I'm lazy?

I've had a big dose of 'cant be stuffed' over the last couple of days. I had big plans to complete my Uni assignment on Tuesday and run with George on Wednesday. Instead, the books weren’t opened, and I was conveniently sick on Wednesday (no Wednesday run) - my first missed training day!

I returned to work to find that George had completed his Wednesday lunch time run with Derek (another work colleague). Apparently Derek pushed George by making him jog from work to the Tan, then around. Not only did George run further than he normally did with me, he set a training PB around the Tan (18:46).

Anyway, George and I set off today for our standard (walk to the Tan, then run around it). I left it up to George to set the pace, thinking he would be a little sore from his record breaking effort on Wednesday. However, I was surprised at our consistent run. A nice steady pace to start with to Anderson St, then we pushed it a little up the hill. We were overtaken by a couple of runners by the top. In the back of my mind, I was hoping that we would catch them, when we increased our pace to medium at 1km from home, but didn't give it much thought.

We maintained our consistent pace until the 1km mark, and then we increased to medium. The two runners were about 50 metres in front of us, but I still didn't think it was possible to catch them. George had other ideas.

Our medium pace picked up to a medium/fast pace at 500 metres to home, and I could see that we were catching them. With 50 to go, we caught them, and stopped the watch at 18:33 - another training PB!!! Needless to say, the two runners continued on (probably completing their 2nd or 3rd lap) totally oblivious to our victory...

5km PB

Today I ran my course at home. It is exactly 5km and a little undulating. When I say a little undulating, it has a hill which isn't quite as steep at Anderson St Hill on the Tan, but probably 2-3 times longer. Although half of the course is made up of footpaths, the other half is a walking track, which makes for enjoyable conditions (not as much traffic to contend with).

I left home with a view to push it a little - Medium pace. As it turned out, I pushed it a lot (well for me anyway). There were a couple of occasions through the run when I thought I would throw up. I wanted to stop around these times, but I knew I was setting a good time, so kept going. When I completed the course, I finished the 5km @ 22.05 (4:25 pace). A personal best for 5km!!!

Tomorrow George and I have decided to go for our run at lunch time (as usual), but plan to have a sticky at Federation Square for the 'Run to the G' Official Launch on our way back from the Tan.

Another training PB

Our Monday lunch time training run had been brought forward today. Some inconsiderate Executive decided to book a 2 hour meeting over lunch time. We decided to leave for our run at 10:30 this time.

George and I are still a little apprehensive about going out the main foyer in our running gear, and are always looking for a back exit to sneak in and out. Today we managed to go out through the underground car park - much better!

Although it was a little cool today, there was no wind, and perfect for running. On our walk to the Tan we were discussing tactics for our 'Run to the G' - get near the front and run fast for the first couple of hundred metres before settling into a rhythm. We decided that we would practice this at the Tan, by starting at a medium pace for the first 200 metres.

After a little delay (due to George trying to find a public loo) we set off on our 4km jaunt around the Tan. I don't think George was happy with the start, as he was breathing fairly heavy after 200 metres, and only just regained his composure before the start of Anderson St Hill. To his credit he powered up the hill, with me trying to stay in his slipstream.

With 750 metres to go, we decided to increase to medium pace. I felt reasonably comfortable at this pace, but I think George had used most of his energy previously. I later found out that he had consumed 6 beers the night before and was still feeling the effects.

Anyway, we finished yet another lap of the Tan. This time in a PB training time of 19:19!!! Upon our walk back to work, plans to improve on our PB were discussed. Next week we are aiming to break the 19 minute barrier.

Tomorrow I will be staying at home (study day). My training plan has now included an extra running day (now 5 days a week). The plan is for a 5 km run, so I will complete my circuit at home which is exactly 5km.

Oh, BTW my weekly total for the last week was 26km. It probably doesn't sound like much to more experience runners, but it's a start, and I'm feeling good about myself. Considering my previous weekly totals were; 5km, 10km, 10km and 22km, I'm slowly making progress. The plan for this week is 27km - slow and steady wins the race! or at least gets to the finish line.

Mother's Day - long run

AJ and I made Carm breakfast in bed for Mothers Day. AJ gave carm her presents - he was very cute!

Unfortunately I went into work again to continue with my Uni assignment. I took the opportunity to take my running gear, and went for a run around the Tan. My plan was for an 8km run. I did my usual circuit from work, around the Tan and back (9km @ 46min).

My calves started to feel tight again when I was going up Anderson St Hill, but nothing serious. It looked like there had been an event or run earlier in the day. People were packing up barricades and tent when I went past. I can't wait to run in the 'Run to the G'. It always gives you so much more motivation when you see others with a similar interest.

I have read all of my past issues of Runner's World again, and have decided to re-subscribe. I logged onto the Ausrun site, expecting to pay $100 for 12 months, but was pleasantly surprised when I saw their offer:

- 2 years subscription
- Free running log
- Free pair of running socks
But wait, there's more...
- A free sports watch!!!

All for the bargain price of $109

No more guessing times. No more looking at the Nylex Clock around the Tan (which is broken by the way), a real watch!

I'll be rushing home every night in anticipation for my new toy.

What's up with my stomach?

I'm not sure if it is my diet, starting back into running, or a bug, but my stomach has been pretty weird over the past week. I don't feel like eating much, but apart from that I feel OK - no cold or flu symptoms.

Anyway, George and I went for another run today. We had planned an easy run as we both felt a little sore after last Wednesday (running the last 1/2 km @ a medium/fast pace). We decided to run at an easy pace, and see how we felt at the last 500 metres of the Tan. As we went up Anderson St Hill, George put on a bit of a spurt. I managed to stay with him until 3/4 of the way up the hill, and then he slowed down. It must have taken it out of him, because we eased off the pace when we got to the top. By the 3.5km mark, we had regained our composure and increased the pace to medium. We finished at a comfortable stride. Our time was 19:57 (still managed under 20 min!!!), which we were quite happy with.

I have just received an e-mail from Ausrun. Next Wednesday at Federation Square, the 'Run to the G' Official Launch will commence. They will have some special guests that will be providing tips on how to get fit and stay healthy. I will try to convince George to go to the launch instead of our Wednesday run, and reschedule our run for either Tuesday or Wednesday. It should be great motivation for us both.

I am planning to go into work again this weekend. I have a Uni assignment which I have to compete by next Friday. Even though it is an hour train trip, I find it is easier to concentrate at work, as there are fewer distractions. My long run is due on Sunday. It is meant to be 8km, but I have a circuit at home which is exactly 5km. I think I might run it twice, depending on how my stomach holds up.

Let the games begin

My 'training partner' George has finally recovered from his illness to go for a run today. His plan was for an easy run around the Tan, and in the last 500 metres stretch it out to a medium pace.

Our run started as planned, nice easy pace, up Anderson Street Hill (without stopping again!). We got to the last 500 metres, and before I knew it George had shot away... I managed to catch up to him in the end, but only just - looks like we're in for some friendly competition over the weeks to come.

Our time (according to a real watch) was 19:42. We managed to break the 20 minute barrier!

I felt so good after our lunch time run, that I submitted my entry to the 'Run to the G'. I even ordered myself a shirt to remember the occasion.

Rest Day

George must be feeling better. I showed him my training log that I got from www.davidhays.net and my distances that I have completed since our last run together. He is now talking it up, saying that he will blow me to the weeds tomorrow (our next training run).

He has also set some ambitious goals for our 'Run to the G' (5km) in June:

Must do: 25:00 @ 5:00 kms
GOAL: 22:30 @ 4:30 kms
Excellent: 20:00 @ 4:00 kms
Exceptional 19:30 @ 3:54 kms

We'll wait and see...

Still going after a week!

George returned to work today, but is still feeling the effects of the 'dreaded lurgy'. He wasn't up for running today. Secretly I was hoping he wouldn't run, so that I could run from work, then around the Tan and back (8 km), instead of walking to the Tan, one lap, then walk back (4 km).

The expected top temp today was 15c, which made the start a little chilly. Within 1-2 minutes, I was thankful for the cool weather. My calves are still tight when I run. I try to do some light stretching before and after I run, but this doesn’t seem to help at the moment. I'm just putting it down to being out of shape. I'll see how it goes in the next couple of weeks.

I didn't run yesterday. I had planned a 'long run' - well a long run for me, but the cold wet weather coupled with a dose of 'can't be bothered' meant that I stayed inside.

Anyway, I did a grand total of 20km this week. Not a bad effort to begin with...

My first run's

OK, now for my goals.

As I mentioned previously, my ultimate goal this year is to run the Melbourne Marathon 2006 (MM06).

As I’m generally lazy, and quickly lose motivation, I have decided to set some shorter term goals leading up to MM06.

A work mate, George, has recently completed a 5km run (Run for the kids) and was keen to continue running. His primary driver is the same as mine – get fit, and loose some weight.

I had told George about the ‘Run to the G’ in June, and we decided that we would train together for the event. My preference is to run the 10km, but George wants to run the 5km. either way I’m not fussed, as it will give me a chance to train with someone (more motivation).

Our ‘training plan’ is as follows: Monday, Wednesday, and Friday (lunch time), we will walk to the Tan from work, run 1 lap, and walk back. George thinks that this will be enough training for ‘Run to the G’. However, if my ultimate goal is MM06, I will have to put in some extra runs or at least a long run on the weekend.

Our training started this Monday, and went according to plan. We walked to the Tan, and then ran around. I couldn’t find my stop watch, so we had to use the Nylex Clock as a guide. Anyway, we managed to complete the 4km without stopping (even up Anderson Street Hill) in a blistering time of 22 min, give or take a minute…

Wednesday was our next training day, but no George - he had called in sick. I thought I would take advantage of this, and run from work around the Tan and back (apx 9km?). To my surprise, I completed it without stopping. Again, I don’t have a stop watch, so used a combination of the clock in the lift, and a big time clock on the Tan. Total run: 49min. Tan: 21 min.

Friday was the same story, George was still crook, so I ran from work, around the Tan and back. I didn’t time myself, but felt OK. My calf muscles are still a little sore from the Wednesday run.

I originally planned a ‘long run’ of 8km this Sunday, but didn’t plan on running the same distance through the week. I’m keen to do something over 8km (say 10km or 12km) but don’t want to over do it at this early stage. I have to go into work tomorrow, so will probably do the same 9km run from work, around the Tan, and back.

About me

Well where do I start?

I'm 30ish - OK 36. Have a young fella who is almost 3 y.o. (we'll call him AJ), and am married to a wonderful woman (we'll call her Carm).

I started running when I lived in Southbank. The Tan was nice and close, and there was always something (or someone) different to see.

For a while I would run from home, 1 lap around the Tan and back (5km) and was pretty chuffed with my efforts.

I was a spasmodic runner and didn’t have any real goals. That was until I was given a subscription to Runners World magazine. I loved reading the articles and the inspirational stories. I even built up the courage to enter my first running event (Run to the G). I managed to finish without making a fool of myself, and decided to set myself another goal.

I entered my first ½ marathon (2002 Melbourne Marathon) and managed to finish in 1:35. Although I finished quite strongly, I never thought of running anything further. That was until I met Jane. Jane is a petite lady with who has a passion for running. She has run numerous marathons and even run the Comrades in South Africa - twice!!! Whenever she would talk about her running, and her running friends, she would have a huge smile - you could tell that running was her life.

Anyway, eventually I became inspired again, this time the goal was my first full marathon (2003 Melbourne Marathon). I set my training plan 6 months out from the Marathon, and booked in a half marathon early to maintain my motivation.

To cut a long story short, I completed my first marathon in 3:21, and then stopped running.

Young AJ came on the scene, we built a house in Berwick, and much of our time was spent living a family life. Over the next 3 years, I went from 79kg to 87kg. This is where we find me now.

Day one

Welcome to Shane's Running Blog.

After sitting back and reading so many inspirational stories, I have been inspired to record my own journey. I'm not sure where I am headed, but I have set myself an inital goal to run The 2006 Melbourne Marathon - sounds easy doesn't it?

Give me a chance to set up this Blog thingy, and I'll tell you a little more about myself...