Wow that's pretty big kms. I'm going to 66km this week, hopeful of building up to 75km.Coastalraider wrote:I just got back from the Snowies Ultra - awesome race! Used it as training and felt a million bucks for 45k, bonked a bit in the last 5, but that’s why you train. I get to try again at the 6 foot Track marathon in 3 weeks. I’m holding 90-100k a week for the last month, barring last week as it tapered into the race, did about 70. Actually pulled up pretty well today and rode around gunghalin lake to shake the legs loose. Tomorrow will be the hurty day.
Health and fitness
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Re: Health and fitness
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- David Furner
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Re: Health and fitness
That’s built up over a while, it’s a balancing act for sure, very easy to get too ambitions and miss time injured.Dr Zaius wrote: ↑February 22, 2021, 7:31 pmWow that's pretty big kms. I'm going to 66km this week, hopeful of building up to 75km.Coastalraider wrote:I just got back from the Snowies Ultra - awesome race! Used it as training and felt a million bucks for 45k, bonked a bit in the last 5, but that’s why you train. I get to try again at the 6 foot Track marathon in 3 weeks. I’m holding 90-100k a week for the last month, barring last week as it tapered into the race, did about 70. Actually pulled up pretty well today and rode around gunghalin lake to shake the legs loose. Tomorrow will be the hurty day.
Re: Health and fitness
Well, earlier in the week on a slow run I started getting burning and shooting pain just above my ankle. It was only 11km and I had trouble walking afterwards.
I thought that I was screwed, and while I'm still worried about it, after resting it the rest of the week I was able to run an 18km trail race today. It niggled and it's a bit sore now, but better than earlier in the week.
Managed to knock 4 seconds off my previous time for this race and got 23rd out of 240. Happy with that effort.
I thought that I was screwed, and while I'm still worried about it, after resting it the rest of the week I was able to run an 18km trail race today. It niggled and it's a bit sore now, but better than earlier in the week.
Managed to knock 4 seconds off my previous time for this race and got 23rd out of 240. Happy with that effort.
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- David Furner
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Re: Health and fitness
Nice job on today, great to hear the ankle ‘kind of’ held up. Tonnes of fisiocrem, a theragun, a beer and Netflix. The best rehab comboDr Zaius wrote: ↑March 7, 2021, 11:38 am Well, earlier in the week on a slow run I started getting burning and shooting pain just above my ankle. It was only 11km and I had trouble walking afterwards.
I thought that I was screwed, and while I'm still worried about it, after resting it the rest of the week I was able to run an 18km trail race today. It niggled and it's a bit sore now, but better than earlier in the week.
Managed to knock 4 seconds off my previous time for this race and got 23rd out of 240. Happy with that effort.
I had a ‘decent’ week trying to bounce back from Snowies Ultra, got in 85k and will do another couple of 10-20k easy pace runs in the next couple of days before winding back for 6 foot track marathon on Saturday. Trying a different taper this time, instead of using a week as a taper window, I’m going to train as normal until Wednesday and have a short, sharp break. See what happens!
Re: Health and fitness
Report on how that taper goes (as well as your race lol). I've felt first 4-5 days of tapering cus leave my legs feeling sluggish. Like some kind of muscle reaction to change of exercise schedule, it's weird.
Saturday looking a little warm up there for this time of the year. Top of 27C. But just run faster to finish before the peak yeah?
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Saturday looking a little warm up there for this time of the year. Top of 27C. But just run faster to finish before the peak yeah?
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- David Furner
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Re: Health and fitness
My wave isn’t starting until 8, so I’ll have to crank it upEJ wrote: ↑March 8, 2021, 3:02 pm Report on how that taper goes (as well as your race lol). I've felt first 4-5 days of tapering cus leave my legs feeling sluggish. Like some kind of muscle reaction to change of exercise schedule, it's weird.
Saturday looking a little warm up there for this time of the year. Top of 27C. But just run faster to finish before the peak yeah?
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Re: Health and fitness
Hahaha, do you have a time goal in mind or nar
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- David Furner
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Re: Health and fitness
No, just a training run. Somewhere around 6 hours without much fatigue would be ideal, doesn’t disrupt the training load too much. I felt a million bucks after Snowies Ultra, but it wasn’t as severe as 6foot.
Re: Health and fitness
Yeah nice. Remember to take your shoes and socks off when crossing Coxs River. I didn't, even though I saw everyone else doing so. Lesson learned, you'll end up taking them off anyway to get the pebbles out and you'll lose even more time.
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- David Furner
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Re: Health and fitness
Thanks mate, good tip.EJ wrote: ↑March 9, 2021, 9:13 am Yeah nice. Remember to take your shoes and socks off when crossing Coxs River. I didn't, even though I saw everyone else doing so. Lesson learned, you'll end up taking them off anyway to get the pebbles out and you'll lose even more time.
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Re: Health and fitness
So good news from the physio. Tibialis posterior tendonitis. A bit of strapping, a heel wedge, isometric exercises for tib post and strengthen my chicken leg calves and she'll be right. No reduction in training volume for now.
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- David Furner
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- David Furner
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Re: Health and fitness
Man that 6 foot course is tough.
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- Laurie Daley
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Re: Health and fitness
Sounded doable to me until I found out that was the width not the length
Re: Health and fitness
How did you go?Coastalraider wrote:Man that 6 foot course is tough.
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- David Furner
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Re: Health and fitness
Fair. Had to dig pretty deep, it’s a tough course. Nothing in particular but the sequence of the course messes with you. 15 odd Kay downhill means your quads and flexors are trash, then a couple of hours steep climbing, by the time to get to the good runnable stuff you’re already rooted. But I’m glad to have done it, good training and an iconic race. Did a 6.09 which is about where I thought I’d be, but the course was slower than I thought.
Re: Health and fitness
Well done.Coastalraider wrote:Fair. Had to dig pretty deep, it’s a tough course. Nothing in particular but the sequence of the course messes with you. 15 odd Kay downhill means your quads and flexors are trash, then a couple of hours steep climbing, by the time to get to the good runnable stuff you’re already rooted. But I’m glad to have done it, good training and an iconic race. Did a 6.09 which is about where I thought I’d be, but the course was slower than I thought.
I'm not sure if you are on the UTA100 Facebook page, but there is a guy posting on that that just did 6 foot in a similar time to you and is obviously in a world of hurt. He was asking about how comparable the two races were. Many people indicating that the 6 foot is more ouchy.
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- David Furner
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Re: Health and fitness
Yep I was very interested in reading that. But its a totally different mindset - the 80k I did was at a totally different pace and approach to hills.Dr Zaius wrote: ↑March 15, 2021, 7:15 amWell done.Coastalraider wrote:Fair. Had to dig pretty deep, it’s a tough course. Nothing in particular but the sequence of the course messes with you. 15 odd Kay downhill means your quads and flexors are trash, then a couple of hours steep climbing, by the time to get to the good runnable stuff you’re already rooted. But I’m glad to have done it, good training and an iconic race. Did a 6.09 which is about where I thought I’d be, but the course was slower than I thought.
I'm not sure if you are on the UTA100 Facebook page, but there is a guy posting on that that just did 6 foot in a similar time to you and is obviously in a world of hurt. He was asking about how comparable the two races were. Many people indicating that the 6 foot is more ouchy.
On the 6 foot for example I paced to be really solid for 30 odd k, so I still had legs for the back section once you got away from the big climbs. I made 130 odd places up in the last 10-15k just because I Paced.
And I bloody loved it.
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- Mal Meninga
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Re: Health and fitness
I have two months and 8 days until I have to do a 10km run and I'd like to finish in under an hour. Only slight hitch here is that I currently can't do 10km, my longest in the last six months is probably about 7km a few weeks ago.
One saving grace is the weather in Rocky is noticeably less humid already and it was this period last year that I made steady gains. By June I was doing 10km runs in about 57/58.
One saving grace is the weather in Rocky is noticeably less humid already and it was this period last year that I made steady gains. By June I was doing 10km runs in about 57/58.
Re: Health and fitness
I did a cheeky 11.5km this morning in Canberra and it was glorious. 16C when I started, no humidity. Sooooo much nicer running than on the GC drenched in sweat after 30s.
Re: Health and fitness
Mate, the key to running longer distances is just running slower. Check this link below out. If you put in your 5km pace it will spit out your 10km estimate (equivalent tab) - but that is your 10km pace pushing it hard. Drop it back a bit, and build, or better still drop back to your "easy pace" (training tab) and get km in your legs.The Nickman wrote:I have two months and 8 days until I have to do a 10km run and I'd like to finish in under an hour. Only slight hitch here is that I currently can't do 10km, my longest in the last six months is probably about 7km a few weeks ago.
One saving grace is the weather in Rocky is noticeably less humid already and it was this period last year that I made steady gains. By June I was doing 10km runs in about 57/58.
https://runsmartproject.com/calculator/
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- Mal Meninga
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Re: Health and fitness
Yeah, I'll be right, like I said, it's the Rocky humidity the last few weeks coming into March that was killing me. You think Gold Coast was bad?Dr Zaius wrote: ↑March 15, 2021, 1:25 pmMate, the key to running longer distances is just running slower. Check this link below out. If you put in your 5km pace it will spit out your 10km estimate (equivalent tab) - but that is your 10km pace pushing it hard. Drop it back a bit, and build, or better still drop back to your "easy pace" (training tab) and get km in your legs.The Nickman wrote:I have two months and 8 days until I have to do a 10km run and I'd like to finish in under an hour. Only slight hitch here is that I currently can't do 10km, my longest in the last six months is probably about 7km a few weeks ago.
One saving grace is the weather in Rocky is noticeably less humid already and it was this period last year that I made steady gains. By June I was doing 10km runs in about 57/58.
https://runsmartproject.com/calculator/
I expect genuine improvement now, even this morning was a pretty easy 4km and I had a BIG weekend.
Re: Health and fitness
Canberra running festival this morning and what a great turnout. More runners and spectators than I expected. My target time for the half was 2 hours and I romped it in, in 1.59. Felt pretty good despite very little training in the past month. Had a week down the coast this past week and the apple cider training sessions really paid off.
Not sure on next race goals, but considering the Stromlo festival (either 30 or 50) in November. I need to set a goal to improve my training. Though I think uta 50 would be pretty cool to do.
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Not sure on next race goals, but considering the Stromlo festival (either 30 or 50) in November. I need to set a goal to improve my training. Though I think uta 50 would be pretty cool to do.
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Shoving it in your face since 2017
Re: Health and fitness
Well done mate. It's a great feeling when you set those goals and meet them.gergreg wrote:Canberra running festival this morning and what a great turnout. More runners and spectators than I expected. My target time for the half was 2 hours and I romped it in, in 1.59. Felt pretty good despite very little training in the past month. Had a week down the coast this past week and the apple cider training sessions really paid off.
Not sure on next race goals, but considering the Stromlo festival (either 30 or 50) in November. I need to set a goal to improve my training. Though I think uta 50 would be pretty cool to do.
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- David Furner
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Re: Health and fitness
That’s so good mate, well done!gergreg wrote: ↑April 11, 2021, 1:33 pm Canberra running festival this morning and what a great turnout. More runners and spectators than I expected. My target time for the half was 2 hours and I romped it in, in 1.59. Felt pretty good despite very little training in the past month. Had a week down the coast this past week and the apple cider training sessions really paid off.
Not sure on next race goals, but considering the Stromlo festival (either 30 or 50) in November. I need to set a goal to improve my training. Though I think uta 50 would be pretty cool to do.
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- David Furner
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Re: Health and fitness
How’s the UTA training going mate, you still on track?Dr Zaius wrote: ↑April 11, 2021, 2:02 pmWell done mate. It's a great feeling when you set those goals and meet them.gergreg wrote:Canberra running festival this morning and what a great turnout. More runners and spectators than I expected. My target time for the half was 2 hours and I romped it in, in 1.59. Felt pretty good despite very little training in the past month. Had a week down the coast this past week and the apple cider training sessions really paid off.
Not sure on next race goals, but considering the Stromlo festival (either 30 or 50) in November. I need to set a goal to improve my training. Though I think uta 50 would be pretty cool to do.
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The company I work for put in the Buffalo Stampede trail running festival this week in Bright, awesome week, awesome event. I was in charge of all logistics, on course aid etc, village build and was part time MC.
Also got to run the Sky Marathon on the Sunday, made 6 foot look easy. I was official starter, then jumped on the tail of the race, to see how many people I could pass! Passed 2/3rds of the field to finish in about 40th overall. A couple of quite days now while the quads recover, then back to it for the last block before UTA!
Re: Health and fitness
Great effort. Sounds like you have a pretty fun job.Coastalraider wrote: ↑April 13, 2021, 10:55 pmHow’s the UTA training going mate, you still on track?Dr Zaius wrote: ↑April 11, 2021, 2:02 pmWell done mate. It's a great feeling when you set those goals and meet them.gergreg wrote:Canberra running festival this morning and what a great turnout. More runners and spectators than I expected. My target time for the half was 2 hours and I romped it in, in 1.59. Felt pretty good despite very little training in the past month. Had a week down the coast this past week and the apple cider training sessions really paid off.
Not sure on next race goals, but considering the Stromlo festival (either 30 or 50) in November. I need to set a goal to improve my training. Though I think uta 50 would be pretty cool to do.
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The company I work for put in the Buffalo Stampede trail running festival this week in Bright, awesome week, awesome event. I was in charge of all logistics, on course aid etc, village build and was part time MC.
Also got to run the Sky Marathon on the Sunday, made 6 foot look easy. I was official starter, then jumped on the tail of the race, to see how many people I could pass! Passed 2/3rds of the field to finish in about 40th overall. A couple of quite days now while the quads recover, then back to it for the last block before UTA!
Its getting there mate. I got 80km on my feet in last week, and expecting to do the same this week. That and a couple of 1/2 hour HIIT sessions, and 15 minutes hitting the stairwell at work. Realistically I can't do more than that, both from a time perspective, but also I'm feeling pretty fatigued this week. Will start a taper 2 weeks out.
Made myself a nice little Sunday circuit. 25km in Springbrook/Numinbah Valley. Down the big stairs, up the big stairs, down the little stairs, up the little stairs, down the big stairs, then 7 km along the creeks, then a 7km up hill run/walk to finish. 1050m elevation. Takes me about 3.5 hours at "easy pace". I call it Mini UTA.
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- Mal Meninga
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Health and fitness
Just following on from this, I knocked out my first 10km in about six months last Tuesday, took it easy at the start to make sure I got there and got it in about 1:04:45The Nickman wrote:I have two months and 8 days until I have to do a 10km run and I'd like to finish in under an hour. Only slight hitch here is that I currently can't do 10km, my longest in the last six months is probably about 7km a few weeks ago.
One saving grace is the weather in Rocky is noticeably less humid already and it was this period last year that I made steady gains. By June I was doing 10km runs in about 57/58.
Fast forward a week and I’ve knocked 3min off to be about 1:01:45, pretty pleased to be rapidly getting back to where I was now the Bull Rocky humidity has **** off for another summer
Rocky River Run is about six weeks away now, I’ve never done the 10km course in this event, but honestly anywhere under an hour I’ll consider a raging success
Re: Health and fitness
Good stuff mateThe Nickman wrote:Just following on from this, I knocked out my first 10km in about six months last Tuesday, took it easy at the start to make sure I got there and got it in about 1:04:45The Nickman wrote:I have two months and 8 days until I have to do a 10km run and I'd like to finish in under an hour. Only slight hitch here is that I currently can't do 10km, my longest in the last six months is probably about 7km a few weeks ago.
One saving grace is the weather in Rocky is noticeably less humid already and it was this period last year that I made steady gains. By June I was doing 10km runs in about 57/58.
Fast forward a week and I’ve knocked 3min off to be about 1:01:45, pretty pleased to be rapidly getting back to where I was now the Bull Rocky humidity has **** off for another summer
Rocky River Run is about six weeks away now, I’ve never done the 10km course in this event, but honestly anywhere under an hour I’ll consider a raging success
- yeh raiders
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Re: Health and fitness
Good on you. You off the beers?The Nickman wrote: ↑April 14, 2021, 6:18 pmJust following on from this, I knocked out my first 10km in about six months last Tuesday, took it easy at the start to make sure I got there and got it in about 1:04:45The Nickman wrote:I have two months and 8 days until I have to do a 10km run and I'd like to finish in under an hour. Only slight hitch here is that I currently can't do 10km, my longest in the last six months is probably about 7km a few weeks ago.
One saving grace is the weather in Rocky is noticeably less humid already and it was this period last year that I made steady gains. By June I was doing 10km runs in about 57/58.
Fast forward a week and I’ve knocked 3min off to be about 1:01:45, pretty pleased to be rapidly getting back to where I was now the Bull Rocky humidity has **** off for another summer
Rocky River Run is about six weeks away now, I’ve never done the 10km course in this event, but honestly anywhere under an hour I’ll consider a raging success
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- Mal Meninga
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Re: Health and fitness
Don't be ridiculous.yeh raiders wrote: ↑April 16, 2021, 10:32 amGood on you. You off the beers?The Nickman wrote: ↑April 14, 2021, 6:18 pmJust following on from this, I knocked out my first 10km in about six months last Tuesday, took it easy at the start to make sure I got there and got it in about 1:04:45The Nickman wrote:I have two months and 8 days until I have to do a 10km run and I'd like to finish in under an hour. Only slight hitch here is that I currently can't do 10km, my longest in the last six months is probably about 7km a few weeks ago.
One saving grace is the weather in Rocky is noticeably less humid already and it was this period last year that I made steady gains. By June I was doing 10km runs in about 57/58.
Fast forward a week and I’ve knocked 3min off to be about 1:01:45, pretty pleased to be rapidly getting back to where I was now the Bull Rocky humidity has **** off for another summer
Rocky River Run is about six weeks away now, I’ve never done the 10km course in this event, but honestly anywhere under an hour I’ll consider a raging success
- yeh raiders
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Re: Health and fitness
Obviously on the Manshake then...The Nickman wrote: ↑April 16, 2021, 10:34 amDon't be ridiculous.yeh raiders wrote: ↑April 16, 2021, 10:32 amGood on you. You off the beers?The Nickman wrote: ↑April 14, 2021, 6:18 pmJust following on from this, I knocked out my first 10km in about six months last Tuesday, took it easy at the start to make sure I got there and got it in about 1:04:45The Nickman wrote:I have two months and 8 days until I have to do a 10km run and I'd like to finish in under an hour. Only slight hitch here is that I currently can't do 10km, my longest in the last six months is probably about 7km a few weeks ago.
One saving grace is the weather in Rocky is noticeably less humid already and it was this period last year that I made steady gains. By June I was doing 10km runs in about 57/58.
Fast forward a week and I’ve knocked 3min off to be about 1:01:45, pretty pleased to be rapidly getting back to where I was now the Bull Rocky humidity has **** off for another summer
Rocky River Run is about six weeks away now, I’ve never done the 10km course in this event, but honestly anywhere under an hour I’ll consider a raging success
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- Mal Meninga
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Re: Health and fitness
Nah, but I play touch Mondays and Wednesdays, and run three to four times a week in the morning, anywhere up to about 25km in total for the week. I've also been fasting for well over a year now and drink a lot of water and green tea at work. It all combines to have me about the healthiest I've been since I was in my early teens.
- yeh raiders
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Re: Health and fitness
Solid stuff old friend, keep it up.
Re: Health and fitness
Really into mountain biking atm.
Probably picked a **** time to do it seeing the light after work disappears within 45m
Getting the hang of Stromlo, times are coming down on Strava which is good motivation
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Probably picked a **** time to do it seeing the light after work disappears within 45m
Getting the hang of Stromlo, times are coming down on Strava which is good motivation
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