Training log

Training Log- 24 km Harbour Run, Out and back: 17 October 2012

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24 km Harbour Run- Out and Back

Last night  revisited a running route I hadn’t taken for about two years- it was like meeting an old friend again.

There had been a lot of changes in that time: a new bridge, some new pathways, public squares looking better developed. And also much was unchanged: the old boarding home still retaining its charm as well as its secrets, the stillness of running over the Parramatta River on Sydney’s harbour late in the evening, the distant glow of the Sydney Harbour Bridge.

I ran along the first half of the course for the Sydney leg of the 10 City Bridge Run last night. Covering 12 km, and then returning along the same route.

Good conditions to run, and started fairly late in the evening which meant that the traffic on the road was light as well.

Pulled up well, and found the distance easy to manage, which is a good sign for the road ahead.

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Training Schedule for 12.12.12 Start Date

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With a change in my start date to 12 December 2012 (12.12.12), my training schedule has also be slipped to align with the new start date.

Looking forward to 24 k  around the harbour this evening!

Date Running Schedule
  Training Week 4/12
Fri, Oct 12, 2012 8 km
Sat, Oct 13, 2012 4 x 1600 m
Sun, Oct 14, 2012 8 km
Mon, Oct 15, 2012 9 km on machine
Tue, Oct 16, 2012 Rest
Wed, Oct 17, 2012 24 km
Thu, Oct 18, 2012 Rest
  Training Week 5/12
Fri, Oct 19, 2012 8 km
Sat, Oct 20, 2012 6 x 200 m
Sun, Oct 21, 2012 8 km
Mon, Oct 22, 2012 5 x 1000 m
Tue, Oct 23, 2012 Rest
Wed, Oct 24, 2012 24 km
Thu, Oct 25, 2012 Rest
  Training Week 6/12
Fri, Oct 26, 2012 8 km
Sat, Oct 27, 2012 8 x 400 m
Sun, Oct 28, 2012 8 km
Mon, Oct 29, 2012 7 km on machine
Tue, Oct 30, 2012 Rest
Wed, Oct 31, 2012 20 km
Thu, Nov 1, 2012 Rest
  Training Week 7/12
Fri, Nov 2, 2012 8 km
Sat, Nov 3, 2012 5 x 1600 m
Sun, Nov 4, 2012 8 km
Mon, Nov 5, 2012 16 km
Tue, Nov 6, 2012 Rest
Wed, Nov 7, 2012 24 km
Thu, Nov 8, 2012 Rest
  Training Week 8/12
Fri, Nov 9, 2012 8 km
Sat, Nov 10, 2012 8 km on machine
Sun, Nov 11, 2012 8 km
Mon, Nov 12, 2012 8 x 200 m
Tue, Nov 13, 2012 Rest
Wed, Nov 14, 2012 24 km
Thu, Nov 15, 2012 Rest
  Training Week 9/12
Fri, Nov 16, 2012 8 km
Sat, Nov 17, 2012 6 x 200 m
Sun, Nov 18, 2012 8 km
Mon, Nov 19, 2012 5 x 1600 m
Tue, Nov 20, 2012 Rest
Wed, Nov 21, 2012 24 km
Thu, Nov 22, 2012 Rest
  Training Week 10/12
Fri, Nov 23, 2012 8 km
Sat, Nov 24, 2012 8 km
Sun, Nov 25, 2012 8 km
Mon, Nov 26, 2012 6 x 800 m
Tue, Nov 27, 2012 Rest
Wed, Nov 28, 2012 10 km on machine
Thu, Nov 29, 2012 Rest
  Training Week 11/12
Fri, Nov 30, 2012 8 km
Sat, Dec 1, 2012 5 x 1600 m
Sun, Dec 2, 2012 8 km
Mon, Dec 3, 2012 16 km
Tue, Dec 4, 2012 Rest
Wed, Dec 5, 2012 20 km
Thu, Dec 6, 2012 Rest
  Training Week 12/12
Fri, Dec 7, 2012 8 km
Sat, Dec 8, 2012 5 x 1600 m
Sun, Dec 9, 2012 8 km
Mon, Dec 10, 2012 5 km
Tue, Dec 11, 2012 Rest

 

Training Schedule For Commencement Date 10.11.12 (10 November 2012)

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The start date for the 10 City Bridge Run has been pushed back to make best use of time, allowing for a start date of 10.11.12 (10 November 2012), and finishing in Seoul one month later.

A Design Forum will be hosted in Seoul on 12.12.12 (12 December 2012), and we hope that you will take part even if that means organising your own event where you live. More on that later.

Here is the training schedule for the period ahead:

Training Schedule
Thu, Sep 6, 2012 8 x 200 m
Fri, Sep 7, 2012 Rest
Sat, Sep 8, 2012 24 km
Sun, Sep 9, 2012 Rest
  Training Week 4/12
Mon, Sep 10, 2012 8 km
Tue, Sep 11, 2012 4 x 1600 m
Wed, Sep 12, 2012 8 km
Thu, Sep 13, 2012 9 km on machine
Fri, Sep 14, 2012 Rest
Sat, Sep 15, 2012 24 km
Sun, Sep 16, 2012 Rest
  Training Week 5/12
Mon, Sep 17, 2012 8 km
Tue, Sep 18, 2012 6 x 200 m
Wed, Sep 19, 2012 8 km
Thu, Sep 20, 2012 5 x 1000 m
Fri, Sep 21, 2012 Rest
Sat, Sep 22, 2012 24 km
Sun, Sep 23, 2012 Rest
  Training Week 6/12
Mon, Sep 24, 2012 8 km
Tue, Sep 25, 2012 8 x 400 m
Wed, Sep 26, 2012 8 km
Thu, Sep 27, 2012 7 km on machine
Fri, Sep 28, 2012 Rest
Sat, Sep 29, 2012 20 km
Sun, Sep 30, 2012 Rest
  Training Week 7/12
Mon, Oct 1, 2012 8 km
Tue, Oct 2, 2012 5 x 1600 m
Wed, Oct 3, 2012 8 km
Thu, Oct 4, 2012 16 km
Fri, Oct 5, 2012 Rest
Sat, Oct 6, 2012 24 km
Sun, Oct 7, 2012 Rest
  Training Week 8/12
Mon, Oct 8, 2012 8 km
Tue, Oct 9, 2012 8 km on machine
Wed, Oct 10, 2012 8 km
Thu, Oct 11, 2012 8 x 200 m
Fri, Oct 12, 2012 Rest
Sat, Oct 13, 2012 24 km
Sun, Oct 14, 2012 Rest
  Training Week 9/12
Mon, Oct 15, 2012 8 km
Tue, Oct 16, 2012 6 x 200 m
Wed, Oct 17, 2012 8 km
Thu, Oct 18, 2012 5 x 1600 m
Fri, Oct 19, 2012 Rest
Sat, Oct 20, 2012 24 km
Sun, Oct 21, 2012 Rest
  Training Week 10/12
Mon, Oct 22, 2012 8 km
Tue, Oct 23, 2012 8 km
Wed, Oct 24, 2012 8 km
Thu, Oct 25, 2012 6 x 800 m
Fri, Oct 26, 2012 Rest
Sat, Oct 27, 2012 10 km on machine
Sun, Oct 28, 2012 Rest
  Training Week 11/12
Mon, Oct 29, 2012 8 km
Tue, Oct 30, 2012 5 x 1600 m
Wed, Oct 31, 2012 8 km
Thu, Nov 1, 2012 16 km
Fri, Nov 2, 2012 Rest
Sat, Nov 3, 2012 20 km
Sun, Nov 4, 2012 Rest
  Training Week 12/12
Mon, Nov 5, 2012 8 km
Tue, Nov 6, 2012 5 x 1600 m
Wed, Nov 7, 2012 8 km
Thu, Nov 8, 2012 5 km
Fri, Nov 9, 2012 Rest

 

20 Laps of Sydney Harbour Bridge: Training Run 24 August

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English: Sydney Harbour Bridge
Sydney Harbour Bridge (Photo credit: Wikipedia)

My training run for this Friday. 20 laps of Sydney Harbour Bridge = 24 km. Each lap is about 1.2 km, so the distance is pretty good.

Come and join me if you want- happy to walk a lap with you if you want to take it more gently, or just come and say hello from one of the ends of the bridge. If you want to run a couple of laps, or even just one (or two for the return trip), please leave a comment and I will make sure we meet up together. I will be running between 5 pm and 7 pm, and you will know where to find me…

I like running across the bridge. Great view. The foot traffic around that time might get a little busy, and I will just have to fit in with the crowd as best as I can if that is the case.

Rescheduled my training run of 24 km this week from today to Friday.

Check out a brief video talking about this run:

Training Schedule: Preparing for 10 October Start Date

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Olympic Torch, Sydney Olympic Park

Here it is. This is the final training schedule. The dates have changed a little bit since first hatching the idea in March 2010, and there have been many failed attempts along the way. Plenty of lessons learnt, but for now what remains is to do the work and focus on training.

If you want to run together any night (or morning), let me know, and we can meet up and go for a team run together.

The schedule is taken from Tim Noakes’ book Lore of Running, and is the marathon preparation used by veteran coach Bob Williams from Portland, Oregon. The key his training is twice-weekly speed sessions.

Date Running
Training Schedule
Training Week 1/12
Fri, Jul 20, 2012 8 km
Sat, Jul 21, 2012 5 x 800 m
Sun, Jul 22, 2012 8 km
Mon, Jul 23, 2012 5 km on machine
Tue, Jul 24, 2012 Rest
Wed, Jul 25, 2012 24 km
Thu, Jul 26, 2012 Rest
Training Week 2/12
Fri, Jul 27, 2012 8 km
Sat, Jul 28, 2012 3 x 1600 m
Sun, Jul 29, 2012 8 km
Mon, Jul 30, 2012 16 km
Tue, Jul 31, 2012 Rest
Wed, Aug 1, 2012 20 km
Thu, Aug 2, 2012 Rest
Training Week 3/12
Fri, Aug 3, 2012 8 km
Sat, Aug 4, 2012 4 km on machine
Sun, Aug 5, 2012 8 km
Mon, Aug 6, 2012 8 x 200 m
Tue, Aug 7, 2012 Rest
Wed, Aug 8, 2012 24 km
Thu, Aug 9, 2012 Rest
Training Week 4/12
Fri, Aug 10, 2012 8 km
Sat, Aug 11, 2012 4 x 1600 m
Sun, Aug 12, 2012 8 km
Mon, Aug 13, 2012 9 km on machine
Tue, Aug 14, 2012 Rest
Wed, Aug 15, 2012 24 km
Thu, Aug 16, 2012 Rest
Training Week 5/12
Fri, Aug 17, 2012 8 km
Sat, Aug 18, 2012 6 x 200 m
Sun, Aug 19, 2012 8 km
Mon, Aug 20, 2012 5 x 1000 m
Tue, Aug 21, 2012 Rest
Wed, Aug 22, 2012 24 km
Thu, Aug 23, 2012 Rest
Training Week 6/12
Fri, Aug 24, 2012 8 km
Sat, Aug 25, 2012 8 x 400 m
Sun, Aug 26, 2012 8 km
Mon, Aug 27, 2012 7 km on machine
Tue, Aug 28, 2012 Rest
Wed, Aug 29, 2012 20 km
Thu, Aug 30, 2012 Rest
Training Week 7/12
Fri, Aug 31, 2012 8 km
Sat, Sep 1, 2012 5 x 1600 m
Sun, Sep 2, 2012 8 km
Mon, Sep 3, 2012 16 km
Tue, Sep 4, 2012 Rest
Wed, Sep 5, 2012 24 km
Thu, Sep 6, 2012 Rest
Training Week 8/12
Fri, Sep 7, 2012 8 km
Sat, Sep 8, 2012 8 km on machine
Sun, Sep 9, 2012 8 km
Mon, Sep 10, 2012 8 x 200 m
Tue, Sep 11, 2012 Rest
Wed, Sep 12, 2012 24 km
Thu, Sep 13, 2012 Rest
Training Week 9/12
Fri, Sep 14, 2012 8 km
Sat, Sep 15, 2012 6 x 200 m
Sun, Sep 16, 2012 8 km
Mon, Sep 17, 2012 5 x 1600 m
Tue, Sep 18, 2012 Rest
Wed, Sep 19, 2012 24 km
Thu, Sep 20, 2012 Rest
Training Week 10/12
Fri, Sep 21, 2012 8 km
Sat, Sep 22, 2012 8 km
Sun, Sep 23, 2012 8 km
Mon, Sep 24, 2012 6 x 800 m
Tue, Sep 25, 2012 Rest
Wed, Sep 26, 2012 10 km on machine
Thu, Sep 27, 2012 Rest
Training Week 11/12
Fri, Sep 28, 2012 8 km
Sat, Sep 29, 2012 5 x 1600 m
Sun, Sep 30, 2012 8 km
Mon, Oct 1, 2012 16 km
Tue, Oct 2, 2012 Rest
Wed, Oct 3, 2012 20 km
Thu, Oct 4, 2012 Rest
Training Week 12/12
Fri, Oct 5, 2012 8 km
Sat, Oct 6, 2012 5 x 1600 m
Sun, Oct 7, 2012 8 km
Mon, Oct 8, 2012 5 km
Tue, Oct 9, 2012 Rest

Training Day 1: Perfect conditions – cold, wet and dark

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Training Day 1: 10 km route around Sydney Olympic Park

I started this 12 week training schedule for my run in September with a run through a rainy night in Sydney. It was the wettest I have seen Sydney, or at least the wettest I have seen the area near Lidcombe, since moving there in August last year, measured by the run-off on the ground.

The course took me around the Sydney Olympic Park crossing Parramatta Road and back again.

The next two days were in Canberra. Last night with sprints along Anzac Parade late into the evening, and tonight in the excellent gymnasium at the Australian Defence Force Academy on the running machine.

Feeling good for the journey ahead. Could be a little better conditioned, and a few kg heavier than my ideal training weight which will drop over the next four to six weeks, particularly important as I pick up the distance.

Training Schedule: 18 Weeks of Preparation

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Physical Energy Statue, Kensington Gardens The...
Physical Energy Statue, Kensington Gardens The Royal Albert Hall appears in the background. (Photo credit: Wikipedia)

Preparing to commence running in September. The whole thing is a little daunting, not because of the intensity of the task, but because I experienced failure in commencing my previous effort. For me, that is the biggest obstacle, and your support is immensely important.

So here is my training schedule for the next 18 weeks. If you want to join in at any time, or to drop me a line ask how I am doing, I would love to hear from you. If you need any advice in any training you are working towards, please drop me a line as well- I would love to help out where I can.

Training Schedule 10 City Bridge Run

Date Conditioning Running
Pre-Week 1
Mon, Apr 30, 2012 Swimming 5 x 200 m 8 km
Tue, May 1, 2012 Yoga 5 x 800 m
Wed, May 2, 2012 Swimming 3 x 400 m 8 km
Thu, May 3, 2012 Pilates 5 km on machine
Fri, May 4, 2012 Rest
Sat, May 5, 2012 Swimming 2 x 500 m 6 km
Sun, May 6, 2012 Rest
Pre-Week 2
Mon, May 7, 2012 Swimming 4 x 400 m 8 km
Tue, May 8, 2012 Strength Circuit 2 x 1600 m
Wed, May 9, 2012 Yoga 8 km
Thu, May 10, 2012 16 km
Fri, May 11, 2012 Rest
Sat, May 12, 2012 Pilates 6 km
Sun, May 13, 2012 Rest
Pre-Week 3
Mon, May 14, 2012 Swimming 4 x 500 m 8 km
Tue, May 15, 2012 Strength Circuit 4 km on machine
Wed, May 16, 2012 Yoga 8 km
Thu, May 17, 2012 Pilates 8 x 200 m
Fri, May 18, 2012 Rest
Sat, May 19, 2012 24 km
Sun, May 20, 2012 Rest
Pre-Week 4
Mon, May 21, 2012 Swimming 2 x 800 m 8 km
Tue, May 22, 2012 Strength Circuit 5 x 800 m
Wed, May 23, 2012 Yoga 8 km
Thu, May 24, 2012 Pilates 5 km on machine
Fri, May 25, 2012 Rest
Sat, May 26, 2012 Strength Circuit 6 km
Sun, May 27, 2012 Rest
Pre-Week 5
Mon, May 28, 2012 Pilates 8 km
Tue, May 29, 2012 Strength Circuit 2 x 1600 m
Wed, May 30, 2012 Yoga 8 km
Thu, May 31, 2012 16 km
Fri, Jun 1, 2012 Rest
Sat, Jun 2, 2012 Strength Circuit 6 km
Sun, Jun 3, 2012 Rest
Pre-Week 6
Mon, Jun 4, 2012 Swimming 3 x 800 m 8 km
Tue, Jun 5, 2012 Strength Circuit 4 km on machine
Wed, Jun 6, 2012 Yoga 8 km
Thu, Jun 7, 2012 Pilates 8 x 200 m
Fri, Jun 8, 2012 Rest
Sat, Jun 9, 2012 6 km
Sun, Jun 10, 2012 Rest
Date Conditioning Running
Training 1/12
Mon, Jun 11, 2012 Swimming 4 x 400 m 8 km
Tue, Jun 12, 2012 Pilates 5 x 800 m
Wed, Jun 13, 2012 Yoga 8 km
Thu, Jun 14, 2012 5 km on machine
Fri, Jun 15, 2012 Rest
Sat, Jun 16, 2012 24 km
Sun, Jun 17, 2012 Rest
Training 2/12
Mon, Jun 18, 2012 Swimming 4 x 400 m 8 km
Tue, Jun 19, 2012 Pilates 3 x 1600 m
Wed, Jun 20, 2012 Yoga 8 km
Thu, Jun 21, 2012 16 km
Fri, Jun 22, 2012 Rest
Sat, Jun 23, 2012 20 km
Sun, Jun 24, 2012 Rest
Training 3/12
Mon, Jun 25, 2012 Strength Circuit 8 km
Tue, Jun 26, 2012 Pilates 4 km on machine
Wed, Jun 27, 2012 Yoga 8 km
Thu, Jun 28, 2012 8 x 200 m
Fri, Jun 29, 2012 Rest
Sat, Jun 30, 2012 24 km
Sun, Jul 1, 2012 Rest
Training 4/12
Mon, Jul 2, 2012 Strength Circuit 8 km
Tue, Jul 3, 2012 Pilates 4 x 1600 m
Wed, Jul 4, 2012 Yoga 8 km
Thu, Jul 5, 2012 9 km on machine
Fri, Jul 6, 2012 Rest
Sat, Jul 7, 2012 24 km
Sun, Jul 8, 2012 Rest
Training 5/12
Mon, Jul 9, 2012 Strength Circuit 8 km
Tue, Jul 10, 2012 Pilates 6 x 200 m
Wed, Jul 11, 2012 Yoga 8 km
Thu, Jul 12, 2012 5 x 1000 m
Fri, Jul 13, 2012 Rest
Sat, Jul 14, 2012 24 km
Sun, Jul 15, 2012 Rest
Training 6/12
Mon, Jul 16, 2012 Swimming 4 x 400 m 8 km
Tue, Jul 17, 2012 Pilates 8 x 400 m
Wed, Jul 18, 2012 Yoga 8 km
Thu, Jul 19, 2012 7 km on machine
Fri, Jul 20, 2012 Rest
Sat, Jul 21, 2012 20 km
Sun, Jul 22, 2012 Rest
Training 7/12
Mon, Jul 23, 2012 Strength Circuit 8 km
Tue, Jul 24, 2012 Pilates 5 x 1600 m
Wed, Jul 25, 2012 Yoga 8 km
Thu, Jul 26, 2012 16 km
Fri, Jul 27, 2012 Rest
Sat, Jul 28, 2012 24 km
Sun, Jul 29, 2012 Rest
Training 8/12
Mon, Jul 30, 2012 Strength Circuit 8 km
Tue, Jul 31, 2012 Pilates 8 km on machine
Wed, Aug 1, 2012 Yoga 8 km
Thu, Aug 2, 2012 8 x 200 m
Fri, Aug 3, 2012 Rest
Sat, Aug 4, 2012 24 km
Sun, Aug 5, 2012 Rest
Training 9/12
Mon, Aug 6, 2012 Strength Circuit 8 km
Tue, Aug 7, 2012 Pilates 6 x 200 m
Wed, Aug 8, 2012 Yoga 8 km
Thu, Aug 9, 2012 5 x 1600 m
Fri, Aug 10, 2012 Rest
Sat, Aug 11, 2012 24 km
Sun, Aug 12, 2012 Rest
Training 10/12
Mon, Aug 13, 2012 Strength Circuit 8 km
Tue, Aug 14, 2012 Pilates 8 km
Wed, Aug 15, 2012 Yoga 8 km
Thu, Aug 16, 2012 6 x 800 m
Fri, Aug 17, 2012 Rest
Sat, Aug 18, 2012 10 km on machine
Sun, Aug 19, 2012 Rest
Training 11/12
Mon, Aug 20, 2012 Strength Circuit 8 km
Tue, Aug 21, 2012 Pilates 5 x 1600 m
Wed, Aug 22, 2012 Yoga 8 km
Thu, Aug 23, 2012 16 km
Fri, Aug 24, 2012 Rest
Sat, Aug 25, 2012 20 km
Sun, Aug 26, 2012 Rest
Training 12/12
Mon, Aug 27, 2012 Pilates 8 km
Tue, Aug 28, 2012 5 x 1600 m
Wed, Aug 29, 2012 Yoga 8 km
Thu, Aug 30, 2012 5 km
Fri, Aug 31, 2012 Rest

Training log: First run after remediation

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Hugo Siegwart - Athlete
Working on the tan since beginning the new year...

Headed out for a slow 5 km jog this morning after about six weeks of remediation from injury caused by overtraining. The jog went well- no twinges or pain at all which was a good sign. So far, so good.

Started the session with a series of dynamic stretches for running.

Lesson learnt: more stretching, more emphasis on cool down, work up gradually and don’t overload training.

Looking good for 1 March start date.

Training Tips 101: When fatigue arrives, be proud!

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Mount Kilimanjaro, Tanzania (NASA, Internation...
Mount Kilimanjaro, Tanzania, photographed from space

“Everyone feels pain in the last 6 miles- suck it up”. This, and more great advice from Toby Tanser in the video below. Shot by Mike Kobal using a Nikon D90.

I posted this video earlier in October, but liked it so much thought it was worth bringing back out from the vault.

Posted again now as a tribute to Toby Tanser for his recent achievement running “From the Sea to the Stars” – a charity run to get the last portion needed to break ground on Sub Saharan Africa’s first public kids’ hospital. 250-miles from the Indian Ocean to the ceiling of Africa – Mt Kilimanjaro running!

Training Log: Injuries and Shin Splints

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Muscles of the front of the leg.
Muscles of the front of the leg.

Over the last three weeks I have developed a pain on the lower inner shin of my left leg, close to the ankle. The pain developed to the point where running wasn’t possible- too painful. What was it?

I couldn’t work out of it was just overtraining (this might have contributed, but wasn’t the injury), sore muscle or tendon (difficult to isolate the pain to a discrete area or movement- it does relate more to the stepping up and off when running), or ‘shin splints’ which is an expression used for small damage on the calf muscles when they start to pull away from the shin bone due to overuse.

I rested, iced, applied massage and acupuncture…

Stretching and strengthening seemed to have the best result, although not an immediate or quick fix to the injury. It is awesome to feel your body responding to exercise or stretching as you feel the muscles loosen and fill with blood.

It feels as though there is some congealed gunk from a past injury hiding inside the leg which is wanting to escape. I don’t think I have fully recovered yet, but am developing clear signs of healing.

Shin splints are best avoided, rather than treated. They are both treated and avoided by strengthening the muscles on the front of the lower leg through exercises like walking on your toes and walking on your heels.

Consequently, because of the injury I have decided to postpone (again) the start of the running until 24 November. That will see me finish in Seoul before 23 November.

So what about the G20 and the petition…how does that all work in with this delay?

Actually, it becomes more important, as it should be. The focus always ought to have been on what ‘we’ are doing as individuals, with the run as a symbolic act for the event.

The design challenge which frames the petition is being pushed out now. Looking back, to try and ramp up the petition and design challenge while I was running would have been too much to ask. The G20 remains pivotal, next to the role individual’s play. As a collection of global citizens, the question remains: is there anything we can do aside from sublimate ourselves through an organisation? can we bring any meaningful pressure to bear on the G20 itself?

Starting running 12 days after the G20 ends gives time to analyse the decisions made by the G20 leaders. It gives a focus to what is being asked for in the petition.

Each delay is not a failure. It is a prototype. This is a necessary step in moving forward.

In the meantime, I am doing everything to help my leg heal and be fully fit to run on 24 November.