tag:blogger.com,1999:blog-38386144800991437862024-03-14T22:45:06.794+13:00Runslates: Blair McWhirterRunning Soup for the SoulRunslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.comBlogger49125tag:blogger.com,1999:blog-3838614480099143786.post-14908465726667311332014-03-27T01:02:00.001+13:002014-03-27T01:02:41.615+13:00March 2014<div class="MsoNormal">
I’ve heard a few runners in the UK talk about ‘mad March’
and I think I understand this reference. March is a little lighter, brighter
and dryer (not always the case). Therefore it’s a massive opportunity for
people to get out and make as much progress as possible on their feet. All of
this aiming towards their goal of a big spring time marathon – London, Paris,
Boston and Rome to name only a few of the most popular. My March has been very positive
and I’m taking plenty of confidence from it. Hard work of February has really
paid off, I’m sure that March’s efforts will show come April the 13<sup>th</sup>.<o:p></o:p></div>
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First of all I’ve really enjoyed the local races here in
Essex and feel that places could learn a lot from the methods applied. First
and foremost the size of smaller races has been amazing, but facilities have
never lacked. There has also always been a small food set up, all very cheap
and for a good cause. I’m looking forward to continuing getting out to some
smaller places around the UK, racing and enjoying the local scene.<o:p></o:p></div>
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March has been really productive for running, I set the goal
of a PB at Reading and achieved this, managed to run strongly over the Essex 20
mile champs and bring it home first in the Colchester Half. <o:p></o:p></div>
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Essex 20 Mile:<o:p></o:p></div>
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After the run in Reading I was aiming to pace this at goal
MP for the whole 20. The day was stunning, around 17 degrees and I went
straight into my work from the very outset. The course was three laps, set
around rural country roads with a couple of sharp climbs in each lap, nothing
too major. I managed to run relatively steady splits throughout the laps to
come home in 1.48.27, which crept under the course record by a second - day
done, really stoked and job achieved.<o:p></o:p></div>
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Colchester Half Marathon:<o:p></o:p></div>
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I was really confident for this race and wanted to keep the
momentum going from the previous fortnight. I’d heard a few bits and pieces
about the course, downhill for the first mile and a bit, then sharp climb and
steady climb afterwards, continuing to be up and down through the countryside
to the finish. We set off at a good clip and I moved towards the front of the
pack. We thinned out gradually and I was left with local Colchester legend Adrian
Mussett. The support through the town was awesome and it continued throughout
the race, even into the quieter rural roads out of the town. Once out of the
town I tried to push a couple of the miles and seemed to open up a slight gap
on Adrian, although I could still hear the supporters claps between us so
thought he wasn’t too far behind me. Not wanting to look back I went through
and pushed a hard mile, as I’ve been doing lots of speed work on the road I’ve
got a pretty good idea of what speeds I can hold and recover from quite
quickly, pushing well through I maintained the pace through to the finish line
to come home in first place in 1.09.09. I was super pleased to get the win and
still tick off a reasonable time.<o:p></o:p></div>
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So here we are with only 2 weeks left from London. There’s
still plenty of work to be done before the 13<sup>th</sup> and every session I
have to look at as a small gain and something positive to be taken from. Every
second counts from now on in! <o:p></o:p></div>
Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com1tag:blogger.com,1999:blog-3838614480099143786.post-50914974646376783692014-03-08T03:32:00.002+13:002014-03-08T03:32:38.529+13:002014: A brief update<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-size: 13.5pt;">2014 has well and truly dawned and most of us, if not all, are
well into our new goals, endeavours and ambitions. For the first third of the
year my running drive has been heading towards Sunday the 13th of April. The
London Marathon. So with a reduction in working hours, a coach and a clear
target I've been off. <o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Winter training in the UK has been what I
expected it to be. Wet, dark and quite chilly. However, the miles have clocked
up and I've always made the most of the time I've been running. I feel it has
significantly helped to have clear direction, and I have to thanks Rob for
this. I feel in the past I've still been planning my sessions - especially
speed - in my head while putting my shoes on. I like the openness of this idea
but I now really understand it's far too scratchy. <o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Pre 2014 finished for me with a solid
little training block in Wales over the Christmas and NY period. I then worked
my way through a niggling lower back injury, which went away after only a few
days of rest. Always good to keep in mind, rest that is. Therefore once into
the swing of 2014 I've quickly established a solid routine and seem to be
seeing some of those benefits 5 weeks out from London.<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Races to re-caps so far this year:<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Watford HM: First race of the year - 6th
1.12.01<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Weather turned on a stunning morning, if
on the slightly chilly side. I went into this race excited, as it was my first
hit out of what is going to be a busy year. I knew that I'd only put in 4 weeks
of consistent training so approached this race to be as fresh and strong at the
10 miles mark as the start. It wasn't quite the case, but not too far off. The
course has a couple of testing little climbs which took some of the pinch out
of the legs but it was a top race, perfect hit out for the first of the season.<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Great Bentley Half Marathon - 2nd 1.11.26<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Back out into Essex following the trip to
Watford. This day was windy. At times parts of the course felt like you were up
against a brick wall! Then running down wind wasn't bad, although you can never
make up the time lost going into it. This made what is normally a very flat and
fast course slightly slower. For the conditions I settled for my time but had
hoped for a little bit more.<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Reading Half Marathon 26th 1.08.36<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Last weekend was Reading. I knew I was in
good shape and was really up for having a decent go. The crowds where big
(16000), the weather held off and was a great temperature and I managed to get
into a great little position on the starting line. Albeit in a rather sneaky
fashion.<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">From the outset I felt relaxed and
confident. I found myself surrounded by fantastic runners and we worked really
well together sharing out some of the duties at the front and remaining to keep
a steady and active pace. The support on the course is fantastic and does make
a very big difference. A real credit to the town and area. With about 3 miles
to go we went down on the flat final section of the course to be greeted by a
stiff head wind. Fortunately we had managed to keep four of the group together
so worked hard to pull each other through. The stadium finish was a buzz and
full of excitement - really great finish line set up. Much better than the
empty void of the Olympic Stadium in Seoul!<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">So now the home stretch is on for London.
This weekend (Sunday the 9th) I'm running the Essex 20 mile road champs. This
will be another testing rural road run - a perfect measure of fitness.
Following this there's the Colchester Half Marathon (Sunday the 16th). Then
it'll be ticking off the days until London.<o:p></o:p></span></div>
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<span style="font-size: 13.5pt;">Here are a few photos of Frankfurt;<o:p></o:p></span></div>
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Touch base again soon - Run well!</div>
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Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-88604408448563619162013-11-25T07:22:00.006+13:002013-11-25T07:23:24.657+13:00Post Frankfurt<div class="MsoNormal">
What’s the worst thing about running a marathon? Out of the
millions of people who have completed this event, challenge, race,
milestone…whatever it’s referred to as, I would assume a host of answers would
come up; many ranging from the blisters, the wall, dehydration, suffering
afterwards (or during or even before), bloodied nipples or injury. I would
agree with these but ultimately, on a personal level, what I can’t stand about
the marathon is the time you have to wait until your next one.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In this instance it’s just over 5 months, 5 long dark and
wintery UK months. Is this the true beauty of our sport? The fact in which we
put all of our eggs into one basket and hope for the best. Well, not hope.
Plan, train, think, respond, plan more, think more (everyday as a matter of
fact), live and breathe the 42.2km for hour on hour. Yes, it has to be. We
dream of what will be, visualise and block out any doubt or negative thought.
At my latest marathon attempt, Frankfurt, I’d done all the planning, training
and thinking. I was ready to run.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
While going through my warm up, a very relaxed jog I thought
some more and more again. Time seemed to be on my side, so I headed back
towards the starting area to what I presumed would be a quick change, and hop
into my designated starting area. The quick changed occurred but unfortunately
the starting area did not. For some reason I was not allowed into where I
thought I was going to be. By this time the starting gates where full and
heaving with frustrated runners, elbowing their way into the gates. It was one
of those panic moments that I couldn’t quite believe. I just didn’t realise the
size of this marathon (15000). This was a very silly mistake, and one I’m sure
I won’t make again. Now, I don’t want to sound like it was the end of my
marathon and that I’m blaming the organisers for my poor lack of judgement. I
do believe that incident at the start did cost me, something anyway. The stress
of it, having to weave my way through copious amounts of other runners, and the
uneven pace I ran throughout my first panicked 15kms. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now that I’ve got all of that of my chest I can focus on the
race. With only the experience of one other big city marathon, Seoul, I was
really excited for this one. Seoul was brilliant, but Frankfurt, I felt was
going to be in another league. And boy was it. The support was incredible.
There are only 700,000 living in the city, but it felt like the majority of
them where out on the streets cheering. They put on quite a show.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As I mentioned above the start of the race was not ideal.
However, these things do happen I know I should have handled it better.
Therefore my first 15km I managed to get close enough to my time zone, albeit
slightly over. I was still confident that I’d be strong right towards the end. From
15km through to 25km I ran really well and was enjoying every moment on course.
I positioned myself with a large group that ticked away together quite well.
The pacing just seemed to be shared between myself and one other runner. Beyond
the 25km mark I started to become quite excited with the possibility of a PB.
By this time a smaller group of us had broken away and where running really
well together. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The group consisted of 4, 3 German runners and myself. As we
moved within the final 15km the rain really started to tumble down. It had been
steady from about the 15km mark but know it was very heavy. Fortunately it did
not last long at its heaviest and then did seem to clear. Our little group
ticked into the last 10km and the pressure went on. This is where I’d wanted to
be, and where I’d hoped I’d be at this point. However, not long after my final
consumption of an energy gel I had tight stomach cramps, they felt much the
same as the ones I had in Christchurch, at a very similar point in the race. I
desperately tried to keep pace in the group but found myself tailing off the
back. This was the beginning of a very poor ending of my race. From there I
slowed, as did my km splits and did the hope of the PB.I came home in 2.27.54
for 52<sup>nd</sup> place. It was a tough one to swallow but boy it makes me
more excited for London in the not so distant future. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So to the next target, April, 2014 London. There are plenty
of positives I’ll take from my experiences in Frankfurt and I learnt plenty. It
was great to have experience of fast pack style pacing, which I’m sure will be
the style at London. Shorter term I’ll be getting myself involved in the club
scene as much as I can. With some shorter Cross Country races and road races.
Training through the winter will bring with it its own set of challenges but
building towards London there will be no stone left unturned.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
I will update again towards the end of the month! <o:p></o:p></div>
Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-76439318096767122822013-10-20T08:36:00.000+13:002013-10-20T08:36:13.601+13:00Final week<div class="MsoNormal">
The final week has come around very quickly and in the lead
up to a marathon you start to get itchy feet. So much of your previous months
have been filled with waking early to get the extra miles in, checking over
previous plans for a comparison with a recent session and generally building up
to the day. Yes that day. The upcoming 2 and whatever hours it may be. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I know that right up to the last fleeting moments, before
the starter will cast their gun-shot into the endorphin filled air, I’ll still
be slightly edgy. However, after the gun sounds it’ll be all on. The time for
worry and concern has past. There’s no need to waste what is potential energy
on such thoughts. We need to relax, stay focused on what is in front of us and
stay in the moment. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Although I’ve run a few marathons I still feel that each one
is a big learning curve and experience. One of the most important experiences I’ve
taken from running a few is that the race is long. There are going to be highs
and lows. Reducing the low parts as much as possible is very achievable in a
marathon, and something we strive to do each time. I enjoy the concept of
staying in the moment, and continually updating/checking myself by using series
of little reminders and prompts. Form, core, head and shoulders and the main
regions I target, while chanting a mantra ‘light and strong’. Recently I’ve
read about other athletes who continually do this, with their own variations of
course. Consequently I find this interesting so here are some –</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is what you came for<o:p></o:p></div>
<div class="MsoNormal">
<span style="color: #444444;">Scott
Jurek, ultra runner.</span></div>
<div class="MsoNormal">
<span style="color: #444444;"><br /></span></div>
<div class="MsoNormal" style="font-style: inherit; outline: 0px;">
Thing
strong, be strong, finish strong<span style="font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoNormal" style="outline: 0px;">
<span style="color: #444444; mso-bidi-font-family: Helvetica;">Renee
Metivier Baillie, indoor athletics runner.<o:p></o:p></span></div>
<div class="MsoNormal" style="outline: 0px;">
<span style="color: #444444; mso-bidi-font-family: Helvetica;"><br /></span></div>
<div class="MsoNormal" style="font-style: inherit; outline: 0px;">
Mind
over mileage<span style="font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoNormal" style="outline: 0px;">
<span style="color: #444444; mso-bidi-font-family: Helvetica;">Kara
Goucher, elite marathon runner.<o:p></o:p></span></div>
<div class="MsoNormal" style="outline: 0px;">
<span style="color: #444444; mso-bidi-font-family: Helvetica;"><br /></span></div>
<div class="MsoNormal" style="font-style: inherit; outline: 0px;">
Concrete,
meet courage<span style="font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoNormal" style="outline: 0px;">
<span style="color: #444444; mso-bidi-font-family: Helvetica;">Paula
Radcliffe<o:p></o:p></span></div>
<div class="MsoNormal" style="outline: 0px;">
<span style="color: #444444; mso-bidi-font-family: Helvetica;"><br /></span></div>
<div class="MsoNormal">
Last
Sunday was my final hit out before Frankfurt. It was a ten mile race in a
quaint little town called Tiptree. Tiptree is famous for its Jam Factory. The
race was run around quiet country lanes, with minimal traffic. Conditions
proved to be ok, despite lashings of overnight and early morning rain, it did
manage to subside before the start. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: black;"><a href="http://www.tiptree.com/goto.php?ref=y&sess=+A5E5147191D51+F18435A52+9+B581D1058+E+357+9+25F1D1758&id=2">http://www.tiptree.com/goto.php?ref=y&sess=+A5E5147191D51+F18435A52+9+B581D1058+E+357+9+25F1D1758&id=2</a><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I
wanted to take confidence out of this race and feel strong at the end of it.
Both of these boxes I ticked off. I even went through 10km in a PB time. I
ended up winning the race in a time of 52.39. A slightly slower final 5 km’s
but I feel I was thinking about Frankfurt in the back of my mind.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Speaking
of which, I can’t wait to get another taste of a big city marathon. I believe
that this will be another step up from Seoul, although they are both Gold label
races, Frankfurt seems to have plenty of pre and post marathon hype! I’ll be
busy taking plenty of snaps and getting them online!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Rest
this week, that’ll be the key for me! Plenty of it and plenty of good food!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
I’ll
touch back post Frankfurt!<span style="color: #444444; mso-bidi-font-family: Helvetica;"> <o:p></o:p></span></div>
Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-67289331256077954862013-10-08T10:32:00.002+13:002013-10-08T10:32:31.638+13:00July, August and SeptemberTo account for my persistent lack of updating this blog I'm going to avoid apologies and excuses. What I will do is briefly outline what has been a pretty hectic past 3 or 4 months.<br />
<br />
I'll start off back in early July at the Canterbury Cross Country Championships. This was the first race of a busy little mini season in NZ. This race was a mud bath/fest which raced around the Halswell Quarry on a sweet little 2km circuit with plenty of thrills and spills. I'd aimed to run as hard as I could for as long as I could, with the aim of making the Canterbury Team for the National Cross. I ended up a satisfactory 7th, feeling slightly disappointed and worried that I'd miss out on the team.<br />
<br />
I picked things up again quickly after this race and trained as if I had made the team, the only option really and planned that what would be would be. It was brilliant being back in Christchurch and the ease and accessabilty of the hills and Hagley park made training a real treat.<br />
<br />
Next on the cards was Captain Cook's landing in the Marlborough Sounds. This was an event, proper. The race filled part of what was a magic weekend away spent with a fine bunch of people. For those of you who know the race you know what I'm talking about, those that don't, well I suggest you find out. But for a taste you are ferried out, picked up, well-fed and ferried back to Picton. She's a long day but worth every ounce of energy spent. In terms of the run, the Queen Charlottle trail is very special, fast and well maintained, especially for the mid winter time of year. The 26km is much more my distance and as Dave took off from the start I was happy to relax into second and build into my work, safe in the knowledge that there was still plenty of running to be had. I only managed to join Dave with a couple of kms to go and managed to pass him down into the finish area for my first win in NZ for over a year.<br />
<br />
From here it was a switch of focus back onto the shorter form of the game (5-10km) with the well run Christchurch Riverside relays and Nat Cross Country. I had just recieved word of making the team so I was really excited about that and keen to get stuck in. Running for University in the relays we all ran very well on a stunningly mild Christchurch winter afternoon. However, we where no match for a sharp New Brighton/Olympic team, boasting some seriously speedy legs (at the time of writing this they have just won the National Road Relay title). The day was again a fine showing from all of the clubs and reaffirms how wonderful the Christchurch running community is!<br />
<br />
2 races to go now, National Cross and Taupo Half Marathon. Nationals was on a stunning Saturday in Hamilton on the same day as the Super rugby final. I'd love to say that the two events complimented eachother so well and the vast majority of Rugby supporters thought an afternoon of watching NZ's best running talent would whet the apptite for the evening ahead. Sadly I'd be lying. However, I do believe an oportunity was lost. I didn't see one piece of advertising in Hamilton for the Championships and surely a few punters would have strolled along for a look? Having said that, support was not lacking, in fact it was outstanding and a pleasure to run around the testing course in provincial colours. The race started hard and fast and I tried to maintain a pace that did hurt me during the middle of the race. Overall I came home in 20th position and Canterbury just missed out on the top spot to Auckland. We settled for silver and all ran very hard to achieve that!<br />
<br />
A quick drive to Taupo and the next morning I was on the start line for the 20th edition of the Taupo Half. This is an out and back course that follows the edge of the great lake and takes in a new section of pathed DOC track within splashing distance of the lake. The field, although large, was mainly of honest runners who go for the weekend and soak up the array of incredible spot prizes on offer afterwards.<br />
<br />
It was great to be back inTaupo and I was pleased to grind my way around the course in 1 hour and 12 minutes.<br />
<br />
Now looking back I'm very happy with the results from my stint back in NZ. If it'd all gone to plan I would have loved a top 12 position at NZ Cross but just to make the team and be part of it was great. The top 12 can wait for another day!<br />
<br />
Changing hemispheres now and since my arrival back in the UK I've competed in 2 races. The first was a Cross County style race that was 10km long and the second the Ipswich Half Marathon, a tight and hilly affair run over a great closed off circuit course with plenty of support. These have all been helping build towards Frankfurt which is now less than 3 weeks away! I can confidentally say that a PB in Frankfurt is really on the cards. My build up throughout the past 3 months has been very matter of fact, disaplined and balanced. Having run 100 mile weeks while pumping out 12 hour working days has really made me keep a focus and become more determined to achieve this. With one final hit out this Sunday (10mile race) I'll go into the final and probably must challenging two weeks of the training phase. The final taper. This is an area that is quite foreign to me and something which in the past I can honestly admit I haven't given enough thought or respect to. This is one of the things I've grown to love about running. No matter how much you do, how far you go, what your time is, you are forever learning something new about the sport, its science and yourself. Granted there are plenty of so-called experts out there, I'm happy to say I'm not one of them. Whether or not this taper will give me the extra benefit I'm hoping for, time will tell.<br />
<br />
Lastly, as Frankfurt fast approaches I still have to remained focused right up to the start line. As is the beauty of this running caper, being fit and ready to run at the start line is one of our sport's biggest challenges.<br />
<br />
I'll post again before the race.<br />
<br />
Run well and massive!<br />
<br />
<br />Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-29855106330059135002013-07-07T13:54:00.000+12:002013-07-07T13:54:06.963+12:00Goodbye Korea…..Catch up NZ and Hello UK!Our Korean stint is over.<div>
<br /><div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
In terms of running success it’s been fantastic….and I feel
that I’m well on track to getting back to a quick marathon time! The past 6 or
so weeks have been very bright. June was my biggest running month for a year
and also injury free. May, I took part in 3 races, also injury free! Therefore
heading back home for 5 weeks of a very busy mid-season of running I’m feeling
really good!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have signed up for the Frankfurt Marathon, end of October,
that’ll be my long term focus. However, while in NZ I’m running in the
Canterbury Cross Champs (my first Cross Country race since primary school days
over Riccarton Racecourse). Queen Charlottle Trail Run will be another real
highlight, and just what I need after a year surrounded by heavy industry! I’ve
also signed in for the Taupo Half Marathon, and fingers crossed, I may get a
spot into the NZ Cross Country Champs! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So leaving Korea is sort of bittersweet. We are ready to go,
but it’s also hard leaving good friends. I don’t know if I’ll ever live in
another place which has such accommodating, welcoming and friendly people…..especially
the running community. I can’t imagine people in NZ or the UK cheering me on
while I do a normal training run down the footpath! Runners build up a connection
with other runners. The chap I would always see doing the same old routine each
morning at 4.45am is a prime example. It’s people like that who make you
appreciate why we run and why the simple act of waving, smiling or saying “good
morning” is a brilliant way to start the day. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Other things I’ll miss…….Korean Banks/ATM machines – I should
elaborate…..ATM’s you can wire money to you foreign bank account! Banks – super
service! I’ll also miss water coolers everywhere, and free of charge! Perfect
when battling on a longer run, pop into any store and top yourself up. I’ll
miss pre-peeled garlic…..so much time of my life has been saved thanks to this
outstanding idea! Side dishes, Korean restaurants love them! And lastly I’ll
miss the clear and consistent seasons/weather. Just like a switch, the seasons
change before your eyes. I’d read about this before but was always doubtful,
but now I see, understand and marvel. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I won’t miss the weather we have had over the past 3 weeks.
It’s monsoon season here. This brings hot, humid, and wet weather! As if you
have just jumped out of the shower humidity, making the important things like
hydration vitally important. Running has been very challenging. So the idea of
running in a mild 5 – 12 degrees in Christchurch is amazing!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As school’s out for summer I’ll keep tabs on this more
often! Next post will be post Canterbury Cross Country.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Cheers and cheers Korea……don’t know if I’ll see
you again but it has always been swell! Thanks for looking after us!</span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br /></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-zds4Iqrgq-U/UdjI9ENGGXI/AAAAAAAAAro/4QTNGRwwUns/s1600/IMG_0722.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-zds4Iqrgq-U/UdjI9ENGGXI/AAAAAAAAAro/4QTNGRwwUns/s320/IMG_0722.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Haman Half Marathon May 2013 2nd </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Az7dBT7E7eo/UdjJFQW2mGI/AAAAAAAAArw/r-ivZOtzpE0/s1600/IMG_0919.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-Az7dBT7E7eo/UdjJFQW2mGI/AAAAAAAAArw/r-ivZOtzpE0/s320/IMG_0919.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Staff Olympics Day II - Photo Scavenger Hunt (me playing musical instrument)</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-in_8FILmAmc/UdjJJM8ZzEI/AAAAAAAAAr4/CplyruJ0fjw/s1600/IMG_1002.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-in_8FILmAmc/UdjJJM8ZzEI/AAAAAAAAAr4/CplyruJ0fjw/s320/IMG_1002.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Korean gold!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-hC7heuDbG2A/UdjJN0CD7_I/AAAAAAAAAsA/nvMgWboMzR0/s1600/IMG_0898.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-hC7heuDbG2A/UdjJN0CD7_I/AAAAAAAAAsA/nvMgWboMzR0/s320/IMG_0898.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team Asia/Oceania at Olympics</td></tr>
</tbody></table>
<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-I3zg-aIrkL8/UdjJPgKihQI/AAAAAAAAAsI/mNiZFq1S8gc/s1600/IMG_0980.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-I3zg-aIrkL8/UdjJPgKihQI/AAAAAAAAAsI/mNiZFq1S8gc/s320/IMG_0980.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team Asia/Oceania with DSME (Shipbuilding company) workers. </td></tr>
</tbody></table>
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br /></span></div>
Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-34994690821846711132013-04-02T12:14:00.001+13:002013-04-02T12:14:10.745+13:00Cutting down to the chase….<br />
<br />
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Blogs that I read always put that it’s has been a while
since my last post. Since I’ve already put this in you’ll understand that it is
very true so I’ll ‘cut to the chase’ and attempt to fill in the missing gaps
and write about what’s on the horizon!<o:p></o:p></div>
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<br /></div>
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Firstly; Seoul Marathon<o:p></o:p></div>
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<br /></div>
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This is a IAAF Gold Road Race so it’s a big deal and one
would expect it to be well organised, which it was. Around 20,000 people took
part, and around 100 elite men and woman. For the share amount of people I was
quite surprised how the start was, I didn’t feel swamped or overwhelmed.
Everyone stayed where they were meant to be making it an easy experience. <o:p></o:p></div>
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I couldn’t say much on the course as I never really take in
much else than 20 metre’s in front of me in a marathon. Mind you running into
the Olympic stadium was cool, some real spring in the track! I could imagine
John Campbell (2.14 marathon) and Lorraine Moller (2.37) would have felt amazed
with it being full for their last 400 in the marathon.<o:p></o:p></div>
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<br /></div>
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My race unfolded really well and I can say I was stoked to
come home in 2.31, for 5<sup>th</sup> place in the non-elite category. I was
striving for below 2.30 but faded away in the back end of the race (the most
important). However, I have to look at how the previous 4 months have gone
training wise and put that into perspective. The main thing I can take is
experience. While running that last 15km’s I was really focused and mentally
felt strong, although the body was telling me otherwise!<o:p></o:p></div>
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<br /></div>
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From here; Jinju Half Marathon<o:p></o:p></div>
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<br /></div>
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This is on the 28<sup>th</sup> of April, then a couple of
other races close to where we are that I’ll also do. These are half marathons, so
I’m aiming to get that time down around 68 for the half (fingers crossed).<o:p></o:p></div>
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<br /></div>
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Looking forward;<o:p></o:p></div>
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<br /></div>
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Once time is finished here in
Korea it’ll be a month long trip back to NZ, taking in some cross country,
Captain Cook’s landing and Taupo half marathon (50/50). Then to the UK and I’ve
been looking into an Autumn European Marathon……..very exciting and establishing
myself in a club (missed the regular club fixtures)!<o:p></o:p></div>
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<br /></div>
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Some photos of Seoul, trip to
Japan and a 10km in Ulsan (Korea).<o:p></o:p></div>
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<br /></div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Guttered to miss out on what seems to have been
an incredible NZ summer!</span><br />
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<span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br /></span>Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com1tag:blogger.com,1999:blog-3838614480099143786.post-7143301884776338032013-01-28T00:07:00.001+13:002013-01-28T00:07:09.317+13:00Seoul Marathon Training weeks 2 and 3.5<br />
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<br /></div>
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Sitting here on a brisk (-3) Sunday morning, thinking that I
should be out there, or should have finished a long </div>
<div class="MsoNormal">
session. However, a series
of events have occurred this week which do not allow me to do so.<o:p></o:p></div>
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<br /></div>
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Incident 1: </div>
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Towards the end of last week (training week 2),
I notice a pain in the Achilles. Me being me, I decided to continue on but
would ice frequently after training. Please note I did not reduce. The pain
then gradually built and built until on Wednesday it got the point of no more
running, and I needed to walk a long descent at the conclusion of a painful
training session. <o:p></o:p></div>
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<br /></div>
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Belated response to incident 1: </div>
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No running Thursday until
today (Sunday), maybe tomorrow. Yesterday I went to the hospital to see the
Doctor about the problem. Where I am in Korea there doesn’t seem to be the equivalent
of sports physiotherapists (lots of Thai and Chinese traditional massage, which
I’m going to this week). Anyway, off I went. The doctor’s English is very
limited, although to be fair miles better than my Korean. I went in, motioned
that I run, and pointed to the problem area. He felt it and said ‘injection, no
run’. I was swooped off like a wailing starling to the next room, where an
anti-inflammatory jab was popped into my bottom. Hold for one minute was my
next instruction, and then it was further along the conveyor belt. My next stop
was a large room with 20 wooden beds, set at about knee height. I was laid down
and my food wrapped in a warm cloth. This was for around 20 minutes and felt
very good. After this the cloth was replaced with 4 suction pads, attached to a
machine that monitored time. Time was set to 15 minutes, and the pads felt very
similar to ultrasound therapy. Following this a nurse came and gave the area a
good old rub. So all of this totaled around one and a half hours and cost 6 New
Zealand dollars! Cheers. It does feel much better today but that could be the
injection still masking the pain.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Incident 2: </div>
<div class="MsoNormal">
Sick. Maybe to do with the cold, or a little too
much running.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Response to incident 2: </div>
<div class="MsoNormal">
No running until I return to full
health. And a strip down of my training system! Like this blog, brief. I’m
going to try a less is more approach to the next 2 phases of my Seoul marathon
training. Currently I’ve been looking a variety of ideas from online articles.
Hopefully by mid-week I will have something in action!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Enjoy those km's!</div>
Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-77792266695540653782013-01-13T22:16:00.003+13:002013-01-13T22:16:57.839+13:00Week 1 Seoul TrainingBrief be the aim, so brief will be the game! Writing this bog...not running<br />
<br />
Really pleased with how my first solid week of training has gone. Managed 10 sessions, with a variety of tempo, speed, hills and recovery. My body has pulled through quite well, although my right ankle did feel slightly worse for wear after my final run this morning. I just put this down to the 25km road run I did yesterday, and not running that far on the road in quite a while.<br />
<br />
Here are the token stats for the week that was:<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="rich-table dr-table" id="j_id91:j_id93" style="background-color: white; border-collapse: collapse; border: none; color: black; empty-cells: show; font-family: 'lucida grande', arial, tahoma, verdana, sans-serif; font-size: 13px; margin: 0px 0px 30px; padding: 0px; width: 740px;"><tbody id="j_id91:j_id93:tb">
<tr class="rich-table-row rich-table-firstrow dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Avg Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">14.39 km</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Avg Time:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">1:11:09 h:m:s</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Count:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">10 Activities</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:3:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:3:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">143.90 km</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:4:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Time:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:4:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">11:51:35 h:m:s</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:5:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Elevation Gain:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:5:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">3,625 m</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:6:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Avg HR:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:6:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">142 bpm</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:7:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Calories:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:7:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">7,382 C</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:8:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Max HR:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:8:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">192 bpm</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:9:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Avg Elevation Gain:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:9:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">362 m</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom-color: rgb(229, 229, 229); border-bottom-style: solid; border-bottom-width: 1px; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:10:j_id94" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Max Time:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:10:j_id96" style="border: none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">1:54:34 h:m:s</span></td></tr>
</tbody></table>
This week the aim will be to build on from here. Just a bit more mileage, but more or less similar kinds of sessions.<br />
<br />
This week it'll be 2 months until the Seoul Marathon. Today I managed to spend 4 hours getting the necessary flights sorted out, so just need to confirm a place to stay and we'll be ready to go!<br />
<br />
Lowest running temperature this week....minus 9! Cheers KoreaRunslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-56576219976313262612013-01-05T16:47:00.002+13:002013-01-05T16:47:57.697+13:00Happy New Year<br />
<div class="MsoNormal">
It has been bang on a year since I started this blog, and it’s
fair to say that as the year went on, the posts tailed off! However, due to the
lack of racing and consistent training because of injury, writing things became
quite difficult.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So for the New Year I’m looking at some new goals for the
blog. Keeping it brief is something I’m going to try out for the first 3 months.
No need for a quirky story or background information on some place. So I’ll
just focus on running and training.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
However, away from
this I have just recently finished a book which is in serious need of a
mention; the book is Running with the Kenyans. The book is about a
journalist/free-lance writer (Runners World, Guardian and Times), who has a
soft spot for running so packs up his family and heads to Iten for 6 months of
training with the ultimate goal of successfully completing the Lewa Marathon. Along
the way he also aims to learn as much as possible about what makes the Kenyan athletes
so World Class. Initially he goes seeking something that many a reporter seeks,
a one word explanation of how and what makes Kenyans such amazing athletes? But
as the story progresses he understands that one thing alone doesn’t make the
athlete, a variety of things do. To conclude, a very interesting read if you’re
in need of a lounger for the beach or lake this summer. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My running is now, well as of this morning, back into the
consistent cycle. One run doesn’t quite make it consistent but I do have a
serious plan and long term target of the Seoul Marathon. There will be more to
follow on this. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This morning’s run was a shock to the system as now I’m back
in Korea in the depth of winter (-2 degrees). Coming from spending the past 2
and a half weeks in tropical bliss in the Philippines, running without a top
and swimming at least 15 times a day, this was tough. However, the sun was
shining today, making the world of difference. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So into the year with a bang! Brief and informative will be
the aim on the running front!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Happy New Year!<o:p></o:p></div>
Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-25425983255611955342012-11-24T15:48:00.002+13:002012-11-24T15:49:39.642+13:00Back into it!<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">I can’t really remember much about my previous entry all I
know is that plenty has happened since. Being very busy is probably one of the
major things, minors things include a pretty full on Korean style tourist visit
to China, being struck down with a bout of <span lang="EN" style="mso-ansi-language: EN;">Gastroenteritis and yeah a half marathon!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN;">Here in the
Southern part of Korea winter has started to hit and the temperatures have
really reduced. Bright, clear and sunny days are great but the wind can be icy
at times. We really noticed this around 3 weeks ago. Not totally sure if this
is</span><span lang="EN" style="mso-ansi-language: EN-GB;"> </span><span lang="EN-GB" style="mso-ansi-language: EN-GB;">entirely</span><span lang="EN-GB" style="mso-ansi-language: EN;"> </span><span lang="EN" style="mso-ansi-language: EN;">normal for this time of year as we’ve heard various reports and point of
views. However, rain is rare making trails hard and fast.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN;">No idea why I
started talking about the weather, it’s such a load of nonsense and shouldn’t
affect people the way it does. But</span><span lang="EN" style="mso-ansi-language: EN-GB;"> </span><span lang="EN-GB" style="mso-ansi-language: EN-GB;">obviously</span><span lang="EN-GB" style="mso-ansi-language: EN;"> </span><span lang="EN" style="mso-ansi-language: EN;">I am someone who feels he needs to share this information. Throughout my
time of injury I did struggle to write about my on-goings without running, now
I’m running and I’m talking about the weather?!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="font-family: Calibri;">Running. Ok. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN;">Everything tastes
better, looks better and feels better with it! Sleeping is mad. Yesterday I feel
asleep in the bank. The lovely security guard woke me up and I informed her
that I was waiting for the teller to help me with a transfer. Here in Korea the
banks, well my bank, are</span><span lang="EN-GB" style="mso-ansi-language: EN-GB;">
fricking brilliant</span><span lang="EN" style="mso-ansi-language: EN;">. They
close at 4pm. Not great. But, you get in there at 3.59pm, they’ll get you
sorted, even if you’re there until 5pm, then give you some toothpaste and say
sorry for keeping you waiting! Yeah, so falling asleep in random places is really</span><span lang="EN-GB" style="mso-ansi-language: EN-GB;"> maximising</span><span lang="EN" style="mso-ansi-language: EN;"> resting time for training. When waiting grab 5!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN;">Sunday the 11<sup><span style="font-size: x-small;">th</span></sup>
of November dawned with big ol’ fat rain! Large drops that quadruple in size
once they slap into the concrete jungle of Busan. Busan was the location for my
first race since the Christchurch Marathon, June. The week before I was sick
and only managed a subtle 7km. However, weeks before, I’d managed to build a
good routine, and was confident going into the race. Almost magically as we
made our way to the start of the race the skies cleared and the rain ceased. I
was very excited and very unsure how things would unfold. My plan was to keep
on or around 3.30 min/km over 4 5km sections. I had completed some track
sessions which gave me the confidence that this was</span><span lang="EN" style="mso-ansi-language: EN-GB;"> </span><span lang="EN-GB" style="mso-ansi-language: EN-GB;">achievable</span><span lang="EN" style="mso-ansi-language: EN;">. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN;">Korean races,
well my experience is very limited so I shouldn’t</span><span lang="EN-GB" style="mso-ansi-language: EN-GB;"> generalise</span><span lang="EN" style="mso-ansi-language: EN;"> but I will, seem to be very well</span><span lang="EN-GB" style="mso-ansi-language: EN-GB;"> organised</span><span lang="EN" style="mso-ansi-language: EN;">. Everything was sent to us well in advance, loads
of things going on before and after the race and good support at aid stations. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN;">From a personal
point of view the race unfolded really well. The start was slightly chaotic as
the usual heads raced off and went balls to the wall for the first km, classic
moves! Once we settled into it was easy to pick who was up for it. I nestled in
behind a group of 5 guys which</span><span lang="EN" style="mso-ansi-language: EN-GB;"> </span><span lang="EN-GB" style="mso-ansi-language: EN-GB;">diminished</span><span lang="EN" style="mso-ansi-language: EN;"> to 3 by the 3km mark, and then 2 by the
5km mark. Looking forward I could see first and second running well. The paced
dipped for a km so I decided to push on at my desired speed, urging the guy to
keep it on. Well, I used weird circular hand actions which could universally
mean ‘let’s go, keep it on, we can catch them if we work together’, or ‘I’m
using a whip’, or ‘my wrist is very tight and feels a little bit uncomfortable’.
I’m assuming he had run his race as we dropped away leaving me to chase down 1<sup><span style="font-size: x-small;">st</span></sup>
and 2<sup><span style="font-size: x-small;">nd</span></sup>. I continued to gain on them and felt stronger as the raced
progressed. At a 12km turn around section I clocked them about 20 seconds on
me. The runner in first then decided to burst and put around a 10 metre gap on
second. I tried hard to push on each km and did move my way into second place.
However, I didn’t have the speed to catch the first placed runner and finished
in 2nd place with a time of 1.13.32.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="font-family: Calibri;">Pretty stoked
really!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="font-family: Calibri;">What next? Well,
racing done for the year but 2013 seems to be building with some great
possibilities.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="font-family: Calibri;">I’ll aim to be
more frequent for the end of 2012. </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="font-family: Calibri;">Kepler next weekend, good luck to everyone who's running, racing or walking! <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN" style="mso-ansi-language: EN;"><span style="font-family: Calibri;">Enjoy the roads,
trails or whatever surface you run or roll on! <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-61136562783565667212012-10-16T00:09:00.001+13:002012-10-16T00:09:25.248+13:00Momentum
<span style="font-family: Calibri;"><span style="mso-ansi-language: EN-NZ;">Being currently based
in Korea I thought I’d share a little bit of food related information for you. </span><span lang="EN-US">As a runner, this is always very close to my heart, the more you
train, the more you get to chow down!<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span lang="EN-US">The particular dish I’m going to mention
here is the first I tried in Korea and is still my</span><span style="mso-ansi-language: EN-NZ;"> favourite</span><span lang="EN-US">. It’s called
Bibimbap. This dish is based with rice, and served steaming in a hot bowl.
Layered on top are stacks of local vegetables (mushroom, carrot, spring onion
(lots of others too), seaweeds, an egg and a very small portion of meat.
Although most Korean dishes have meat they only eat a very small amount (unless
it’s a BBQ). <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US"><span style="font-family: Calibri;">Anyway you mix it all together and eat.
Simple and tasty every time. There are also a variety of options you can mix
into your bowl and some places even let you select what you want, with
restrictions. Great to smash down after a run, yes a run, which I’ve been doing
a little bit more of lately!<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US"><span style="font-family: Calibri;">This week has been awesome! Two great trail
runs, finding more of the local area and beginning to get some bearings in the
hills. The flats seem to be treating me well also with two double days, and
waking to early morning sessions with a spring in my step. Now with this in
mind I’ve started to look seriously at the possibility of some racing in the
middle of November. More to follow soon.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span lang="EN-US">Few Stats and food pictures to wet the</span><span lang="EN-US" style="mso-ansi-language: EN-NZ;"> </span><span style="mso-ansi-language: EN-NZ;">appetite</span> <span lang="EN-US"><o:p></o:p></span></span></div>
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="background: white; border-collapse: collapse; border: currentColor; mso-border-left-alt: solid silver .75pt; mso-border-top-alt: solid silver .75pt; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="background-color: transparent; border: 1pt solid silver; mso-border-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Avg Distance:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: silver silver silver rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; mso-border-top-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">12.12 km<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Avg Time:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">1:00:59 h:m:s<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Count:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">7 Activities<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Distance:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">84.83 km<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Time:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">7:06:51 h:m:s<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Elevation Gain:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">2,365 m<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Avg HR:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">139 bpm<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Calories:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">4,471 C<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Max HR:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">172 bpm<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Avg Elevation Gain:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">338 m<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10; mso-yfti-lastrow: yes;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Max Time:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-ansi-language: EN-NZ; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">1:39:38 h:m:s<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-DLCtQNlw-aw/UHvuhc_DaLI/AAAAAAAAAkI/LvxjW9z8NLo/s1600/images+korea.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-DLCtQNlw-aw/UHvuhc_DaLI/AAAAAAAAAkI/LvxjW9z8NLo/s1600/images+korea.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bibimbap can be served hot or cold</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-UKkkdFeCf2A/UHvul_YACrI/AAAAAAAAAkQ/Ob8NoFWLsRg/s1600/korean+f+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-UKkkdFeCf2A/UHvul_YACrI/AAAAAAAAAkQ/Ob8NoFWLsRg/s1600/korean+f+1.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mix it up and chomp it down</td></tr>
</tbody></table>
Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-5209702680425385862012-10-10T00:09:00.002+13:002012-10-10T00:10:13.818+13:00Another WeekWell another week ticks over very quickly, and I am happy to report some
more mileage. <o:p></o:p><br />
Some very important milestones ticked off again this week.<o:p></o:p><br />
<o:p> </o:p><br />
First trail run has to be the most significant one to brag about. <span style="mso-spacerun: yes;"> </span>It was great to get into the trails above Okpo
(photos below) as they have been teasing me since arrival in August. Without
getting a chance to run up there I struggled to grasp how much of a network
there is. So many small little trails linked into each other with what seems to
be a good four wheel drive track threading its way through some of the lower
valleys, although for how long I haven't been able to work out just yet.<o:p></o:p><br />
<br />
<o:p> </o:p>Now I’ve also managed to get hold of a Garmin USB (well, a generous
birthday gift!) I will be able to study some of the upcoming runs I have
planned. The aim from this will be to map the trail area out. It’s already
mapped, I’m not an explorer of any kind, but there’s no map you can get to
guide. Not that this is a worry, quite the opposite really. While up on the
trails there are some maps but they have little detail and are in Korean, which
I cannot read….yet (wonder how long this will last for?)<o:p></o:p><br />
<o:p> </o:p><br />
So here are some images from my Sunday run, with the trail-head a nice 3
minute run away from home. <o:p></o:p><br />
<o:p> </o:p><br />
Here be some S T A T S too!<o:p></o:p><br />
<o:p> </o:p><br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="background: white; border-collapse: collapse; border: currentColor; mso-border-left-alt: solid silver .75pt; mso-border-top-alt: solid silver .75pt; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="background-color: transparent; border: 1pt solid silver; mso-border-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Avg Distance:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: silver silver silver rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; mso-border-top-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">10.16 km<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Avg Time:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">51:58 h:m:s<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Count:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">5 Activities<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Distance:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">50.81 km<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Time:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">4:19:49 h:m:s<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Elevation Gain:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">941 m<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Avg HR:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">140 bpm<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Calories:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">3,133 C<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Max HR:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">170 bpm<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Avg Elevation Gain:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">188 m<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10; mso-yfti-lastrow: yes;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-bottom-alt: solid silver .75pt; mso-border-left-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Max Time:<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) silver silver rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-bottom-alt: solid silver .75pt; mso-border-right-alt: solid silver .75pt; padding: 3pt;"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">1:06:13 h:m:s<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">Run!</span><br />
<span style="font-family: Calibri;"></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-1qz02f8ShgY/UHQFV13CFYI/AAAAAAAAAi8/65iOxSPLbzY/s1600/PA074113.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-1qz02f8ShgY/UHQFV13CFYI/AAAAAAAAAi8/65iOxSPLbzY/s320/PA074113.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Could be plenty of places, Korea though</td></tr>
</tbody></table>
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<span style="font-family: Calibri;"><o:p></o:p></span><br />Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-10287895967462906972012-10-05T00:08:00.001+13:002012-10-05T00:08:11.568+13:00September 2012
<span style="font-family: Calibri;"><span lang="EN-US">There comes a time and place for something
to click. Sometimes it can be learning a language, a point where you just get
it. No, I have not reached that stage with Korean, nor am I close. I’m talking
about running again. Throughout September I ran every second day, with a couple
of back to back days thrown in for good measure. I finished all of these
sessions and despite a little hiccup while playing Ultimate Frisbee, I think I
may be looking down that path towards, let’s say, </span><span lang="EN-GB" style="mso-ansi-language: EN-GB;">‘click Ville</span><span lang="EN-US">’!<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US"><span style="font-family: Calibri;">So it’s with excited pleasure that I
announce some September stats:<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US"><span style="font-family: Calibri;">Total: 111km<span style="mso-spacerun: yes;"> </span>Time: 11 hr 34min<o:p></o:p></span></span></div>
<br />
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<span lang="EN-US"><span style="font-family: Calibri;">Clocked!<o:p></o:p></span></span></div>
<br />
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<span lang="EN-US"><span style="font-family: Calibri;">It’s funny what the difference an amount of
time can make. At the beginning of September I was hoping/praying that I could
post something like this.<span style="mso-spacerun: yes;"> </span>Now that I
have, it builds an idea for something similar at the end of October. <o:p></o:p></span></span></div>
<br />
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<span lang="EN-US"><span style="font-family: Calibri;">Will have to wait and see, but smaller
goals to achieve within the month before then! <o:p></o:p></span></span></div>
<br />
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<span lang="EN-US"><span style="font-family: Calibri;">I’ve added some running shots from Osaka,
Japan. The hills surrounding the city would be a haven for runners, although I
didn’t get the chance to head there I’m sure I will another time. I’m still on
a diet of flat stuff. For now anyway!<o:p></o:p></span></span></div>
<br />
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<span lang="EN-US"><span style="font-family: Calibri;">Run hard </span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-3hKGjpIEd5k/UG1p0uyMG6I/AAAAAAAAAeg/v29Mgs49BTs/s1600/PA024138.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-3hKGjpIEd5k/UG1p0uyMG6I/AAAAAAAAAeg/v29Mgs49BTs/s320/PA024138.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Outskirts of Osaka (runnin route down to the river)</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-VmKDbG7gqbw/UG1p7DuM-fI/AAAAAAAAAeo/03Zg50v7Ios/s1600/PA024139.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-VmKDbG7gqbw/UG1p7DuM-fI/AAAAAAAAAeo/03Zg50v7Ios/s320/PA024139.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hankyu train....awesome!</td></tr>
</tbody></table>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-ox-VTxeCQkA/UG1qBBO3FLI/AAAAAAAAAew/GHKhzt9UFdM/s1600/PA024140.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-ox-VTxeCQkA/UG1qBBO3FLI/AAAAAAAAAew/GHKhzt9UFdM/s320/PA024140.JPG" width="320" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-b7sj8xfmmS0/UG1qS1UneiI/AAAAAAAAAe8/LUjyrgftSWI/s1600/PA034175.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-b7sj8xfmmS0/UG1qS1UneiI/AAAAAAAAAe8/LUjyrgftSWI/s320/PA034175.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Love the bike culture </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-mLQeeFTlJYU/UG1qba48FII/AAAAAAAAAfE/8tAFGaP4t-o/s1600/PA034176.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-mLQeeFTlJYU/UG1qba48FII/AAAAAAAAAfE/8tAFGaP4t-o/s320/PA034176.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">River running route</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-rCWYJ414HfQ/UG1qjcyw_MI/AAAAAAAAAfM/L5T1niw7mgY/s1600/PA034177.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-rCWYJ414HfQ/UG1qjcyw_MI/AAAAAAAAAfM/L5T1niw7mgY/s320/PA034177.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">River running route</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ubambpDLoBA/UG1qr_HUcXI/AAAAAAAAAfU/n3Rs10f7rJk/s1600/PA034179.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-ubambpDLoBA/UG1qr_HUcXI/AAAAAAAAAfU/n3Rs10f7rJk/s320/PA034179.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">River running route</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-StSqNYkWDeE/UG1q2APMlgI/AAAAAAAAAfg/1RWchhSYL2A/s1600/PA034180.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-StSqNYkWDeE/UG1q2APMlgI/AAAAAAAAAfg/1RWchhSYL2A/s320/PA034180.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">River running route</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-GTBtA9tu9KA/UG1q-3Cj2QI/AAAAAAAAAfo/bUw4g1F3hy8/s1600/PA034181.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-GTBtA9tu9KA/UG1q-3Cj2QI/AAAAAAAAAfo/bUw4g1F3hy8/s320/PA034181.JPG" width="320" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-KhMXs-6GL98/UG1rG9oQGxI/AAAAAAAAAfw/FoRw8CQztxI/s1600/P9294068.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-KhMXs-6GL98/UG1rG9oQGxI/AAAAAAAAAfw/FoRw8CQztxI/s320/P9294068.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sapporo round...gota love the Japan brews....cheers Nods</td></tr>
</tbody></table>
<br />
Ok so some tourist shots here but it's hard with only one running route...this would be weekly feature<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-5qDwthyJisM/UG1rNl_KTPI/AAAAAAAAAf4/7a-PddTV0p0/s1600/PA014121.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-5qDwthyJisM/UG1rNl_KTPI/AAAAAAAAAf4/7a-PddTV0p0/s320/PA014121.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Osaka Castle</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-BidYqvwKVos/UG1rVMbijYI/AAAAAAAAAgE/omdwapa6Pr0/s1600/PA014105.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-BidYqvwKVos/UG1rVMbijYI/AAAAAAAAAgE/omdwapa6Pr0/s320/PA014105.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View over Osaka (concrete jungle) from Umeda Skybuilding</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-WE_OlokE1xs/UG1reUa_8dI/AAAAAAAAAgM/9IQcnbHGuC8/s1600/PA014129.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-WE_OlokE1xs/UG1reUa_8dI/AAAAAAAAAgM/9IQcnbHGuC8/s320/PA014129.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from Osaka Castle</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-UqEare5FM7Y/UG1rlpJPSXI/AAAAAAAAAgU/gqlaytmlBoE/s1600/PA024161.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-UqEare5FM7Y/UG1rlpJPSXI/AAAAAAAAAgU/gqlaytmlBoE/s320/PA024161.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View of Kyoto</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-zcayZEXcgN8/UG1rtkhid4I/AAAAAAAAAgc/ir92NfHNzSY/s1600/PA024162.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-zcayZEXcgN8/UG1rtkhid4I/AAAAAAAAAgc/ir92NfHNzSY/s320/PA024162.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cemetary over Kyoto (my attempt to be arty)</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-jSc6-4GbaCI/UG1r6bBS9GI/AAAAAAAAAgk/INMNpYRPwTI/s1600/PA014137.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-jSc6-4GbaCI/UG1r6bBS9GI/AAAAAAAAAgk/INMNpYRPwTI/s320/PA014137.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sushi </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-xTV_Dpbf6xQ/UG1sDuO1GdI/AAAAAAAAAgw/PW-0RK1Kd6s/s1600/PA024142.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-xTV_Dpbf6xQ/UG1sDuO1GdI/AAAAAAAAAgw/PW-0RK1Kd6s/s320/PA024142.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kyoto backstreets</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-lDfAk1J4GOw/UG1sKBQ5QjI/AAAAAAAAAg4/7SN3XQbXs4Q/s1600/PA024152.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-lDfAk1J4GOw/UG1sKBQ5QjI/AAAAAAAAAg4/7SN3XQbXs4Q/s320/PA024152.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Temple Kyoto</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-TYzCpUy8kZs/UG1sRo66Z0I/AAAAAAAAAhA/Jni3ACVXn2E/s1600/PA024174.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-TYzCpUy8kZs/UG1sRo66Z0I/AAAAAAAAAhA/Jni3ACVXn2E/s320/PA024174.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kyoto</td></tr>
</tbody></table>
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<span lang="EN-US"><span style="font-family: Calibri;"><o:p></o:p></span></span> </div>
Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-14425669929859788362012-09-25T01:05:00.003+12:002012-09-25T01:05:29.214+12:00One hour
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">On Sunday I ran for one hour. This would be the first time
since about the middle of June. It was off the back of a tricky couple of days
that saw my anxiety levels climb through the flipping roof!<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">So some pain returned on Thursday morning, and I almost felt
that I had triggered off another set-back. Panic really did set in as my mind
raced to track back anything that I had done out of the ordinary? Stairs at
school was an obvious cause of blame but various other things ran through my
mind. I struggled to handle the fact that I could be forced to stop running for
another month. The thought of purchasing a new bike or getting back into the
swimming pool not as appealing as slipping into a pair of shoes for a 30 minute
dash. Not by a country mile.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">A day passed and improvement was insignificant and with the
thought of a run in the morning panic again set in. What do I do? Rest, or risk
the run? <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">I ran.<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">It was pain free…..stoked.<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">Ice, stretch, ice, stretch and no run on Saturday. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">Saturday evening it was feeling good. Sunday, boom one hour,
run was fantastic. Pain free again and best recovery. On reflection I think I
slept awkwardly on the injury which probably caused the sudden pain on Thursday
morning.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">With September nearly concluded it is time for me to begin
planning October and perhaps beyond. Last night I dusted off my old training booklet.
Back to the last page used, dated June 15<sup><span style="font-size: x-small;">th</span></sup>. I got my ruler and
ruled up October on the following pages. For me this is very exciting and a
moment that I had been thinking about for a while. Now the first few weeks won’t
be dramatically different from this month (running every second day). I still
feel the need to keep it slow and steady. I haven’t looked at any races for the
rest of 2012 but I’ve started to think very seriously about 2013. <o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">An idea for this race has been sitting in my mind for a
while, along with plenty of other ones:<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">Ultra Trail Mt Fuji (Japan): </span><a href="http://www.ultratrailmtfuji.com/en/"><span style="color: blue; font-family: Calibri;">http://www.ultratrailmtfuji.com/en/</span></a><o:p></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">So hoping to get out and about more so will provide some
images of the good times!<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">Run and eat well <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-85895225308525965312012-09-13T22:56:00.000+12:002012-09-16T10:36:37.835+12:00Routine<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<span lang="EN-US">When running I love the routine. I enjoy
knowing that today I’ll run after work or tomorrow I’ll get up early and run
before work. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US">Since my injury this has been replaced with the routine of
stretches, strengthening and yoga. However, over the past two weeks I’ve been
able to start, albeit very delicately, getting back into a running routine. Now,
I’ve said this all before and started to get too excited. However, this time
has to be different. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US">Why?</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US">Well, for starters I have rested for a full month. Prior to this I
only had a week off and never gave the injury an opportunity to fully rest and
begin the healing process. During the course of the month I didn’t strengthen
the specific area but iced and cared for it. I feel the work I was doing
previously did strain the area and cause adverse affects. Live and learn I
guess.<span style="mso-spacerun: yes;"> </span>But let’s just wait and see how
it goes.</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US">So as of the month of September I can sing, shout, scream and shriek
that I have completed 7 runs so far, that’s every second day. During the week I
have a cozy little 20 minute loop and the weekends I have extended it ever so
slightly. All runs have been pain free and slow! I’ll take it though.</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US">So the plan for the rest of the month is to run every other day. If
things progress the way they are then I’ll, very gradually, increase the
mileage and frequency of running through October. Fingers crossed that this
will be the case. And after that I may even look at some races around Korea and
Asia!</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<span lang="EN-US">It has been really difficult getting through this but I hope that
the worst is past, for now. Those of you who could be in similar situation or
have been, I’m feeling the pain. Feeling the miles that are missed and
opportunities gone. However rest, enjoy the time that you don’t have to be
getting up at 5 in the morning, but not too much! When that alarm goes off for
my first scheduled 4 or 5 am run I’ll be bounding out of that bloody bed! </span></div>
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<span lang="EN-US">Enjoy
some of Geoje Island’s trail goodness. As the year progresses
and my injury improves I’ll be putting up some ore of this jazz!</span></div>
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<span lang="EN-US">Run hard</span><br />
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<span lang="EN-US">Enjoy some of the local Geoje Island sights! </span></div>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-tf2vJ8E2XUQ/UFPzz4qC8sI/AAAAAAAAAbc/maYYbJubR3s/s1600/P8243891.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-tf2vJ8E2XUQ/UFPzz4qC8sI/AAAAAAAAAbc/maYYbJubR3s/s320/P8243891.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Main port/harbour area</td></tr>
</tbody></table>
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<tr><td class="tr-caption" style="text-align: center;">As above looking towatds the DSME (Daewoo) ship building yard.....massive area!</td></tr>
</tbody></table>
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<a href="http://1.bp.blogspot.com/-zmdVe0XxAQw/UFPz34hw3zI/AAAAAAAAAbs/8JaqG220RBs/s1600/P8253893.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-zmdVe0XxAQw/UFPz34hw3zI/AAAAAAAAAbs/8JaqG220RBs/s320/P8253893.JPG" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-EfmduwQL5IM/UFPz53QgIoI/AAAAAAAAAb0/KEoUynTPVZc/s1600/P8253894.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-EfmduwQL5IM/UFPz53QgIoI/AAAAAAAAAb0/KEoUynTPVZc/s320/P8253894.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Local hill looking out onto DSME </td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-KLJPrUk6gAE/UFP0AwRYDNI/AAAAAAAAAcI/gU6gi1eRg_Y/s1600/P8253896.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-KLJPrUk6gAE/UFP0AwRYDNI/AAAAAAAAAcI/gU6gi1eRg_Y/s320/P8253896.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking inland back towards downtown Okpo</td></tr>
</tbody></table>
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<a href="http://2.bp.blogspot.com/-kD28yxF8qkU/UFP0KjawWlI/AAAAAAAAAcY/D6Oj5ujBqWE/s1600/P8253901.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-kD28yxF8qkU/UFP0KjawWlI/AAAAAAAAAcY/D6Oj5ujBqWE/s320/P8253901.JPG" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-m_YrXunNew0/UFP0QWMzyOI/AAAAAAAAAcg/Uu2W3g8hhow/s1600/P9023924.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-m_YrXunNew0/UFP0QWMzyOI/AAAAAAAAAcg/Uu2W3g8hhow/s320/P9023924.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Trails above Okpo, vast network that will be explored</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-DFVMdjpKq48/UFP0YALxs7I/AAAAAAAAAcs/hKNGE0lgTvM/s1600/P9023925.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-DFVMdjpKq48/UFP0YALxs7I/AAAAAAAAAcs/hKNGE0lgTvM/s320/P9023925.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mt Goksingbo (only 450m+) but solid up and downs to get things warmed up. 2 minutes from our apartment</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-0vvARmxq6pk/UFP0b0Xs3CI/AAAAAAAAAc0/nwdFHMAlp0I/s1600/P9023926.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-0vvARmxq6pk/UFP0b0Xs3CI/AAAAAAAAAc0/nwdFHMAlp0I/s320/P9023926.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking down onto Okpo, main harbour/ship building on the right of the picture</td></tr>
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<a href="http://1.bp.blogspot.com/-_x72DIej-3Q/UFP0febIv2I/AAAAAAAAAc8/_YFoURXJJTU/s1600/P9023927.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-_x72DIej-3Q/UFP0febIv2I/AAAAAAAAAc8/_YFoURXJJTU/s320/P9023927.JPG" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-iVHVfIjL_Pc/UFP0iUD-HiI/AAAAAAAAAdE/xG9_6zrEtq8/s1600/P9023928.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-iVHVfIjL_Pc/UFP0iUD-HiI/AAAAAAAAAdE/xG9_6zrEtq8/s320/P9023928.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Koreans love the outdoors. Outdoor gym at the top of the hill...always time for a set.....good times</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-1MYvK1QfhRE/UFP0oKkPK_I/AAAAAAAAAdM/8z9V1FJg35k/s1600/P9023929.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-1MYvK1QfhRE/UFP0oKkPK_I/AAAAAAAAAdM/8z9V1FJg35k/s320/P9023929.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking away from Okpo, further inland (coast is to the left)</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-zoH-qRSrgLc/UFP0tHZtGrI/AAAAAAAAAdY/2dY-R57kk_0/s1600/P9023930.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-zoH-qRSrgLc/UFP0tHZtGrI/AAAAAAAAAdY/2dY-R57kk_0/s320/P9023930.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking out and over Okpo, which is to the right along with the coast</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Okpo from our roof top</td></tr>
</tbody></table>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-wKmpknohlL4/UFP06X9hthI/AAAAAAAAAdo/3vrhz7v4q2E/s1600/P9023936.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-wKmpknohlL4/UFP06X9hthI/AAAAAAAAAdo/3vrhz7v4q2E/s320/P9023936.JPG" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-v7Bk2FJsddw/UFP0_CvnT6I/AAAAAAAAAdw/ELTgnaEcrCs/s1600/P9023938.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-v7Bk2FJsddw/UFP0_CvnT6I/AAAAAAAAAdw/ELTgnaEcrCs/s320/P9023938.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Roof top, nice apartments!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-_kdJSvRVUR4/UFP1CxrRGLI/AAAAAAAAAd8/UwawYC2cei4/s1600/P9023942.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-_kdJSvRVUR4/UFP1CxrRGLI/AAAAAAAAAd8/UwawYC2cei4/s320/P9023942.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rice tea, sunshine and roof top always wins</td></tr>
</tbody></table>
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Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-39515691521021784662012-08-28T23:01:00.001+12:002012-08-28T23:01:31.288+12:00South Korea....Home sweeeeeeet homeSo very quick update from Okpo, Geoje Island, South Korea. Have not run yet as my full month off will conclude this Saturday. So come Satrurday morning I'll be tearing it up past the DSME (Daewoo Ship Maintenance and Engineering) yard, which is massive, maybe the size of a city. This run will only be for 10 minutes and a test of the water. It could all end up in tears.<br />
<br />
But I hope not as some of the surrounding trails seems brilliant. And just on my doorstep.<br />
<br />
Photos to come, we'll just wait for the Typhoon to clear and then catch the area in its full beauty!<br />
<br />
<br />Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-29041653384484421372012-08-17T20:06:00.006+12:002012-08-17T20:06:57.339+12:00Olympic Marathon<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-XCSHbDxc_Ac/UC32jf6boqI/AAAAAAAAAYs/2hCxggaNwjo/s1600/P8123865.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-XCSHbDxc_Ac/UC32jf6boqI/AAAAAAAAAYs/2hCxggaNwjo/s320/P8123865.JPG" width="320" /></a></div>
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Sunday was the conclusion of the 16 day Olympic festival.
Many of us woke feeling slightly blue, sadly aware of there being no more
Fencing, Canoeing, Race Walking or Cycling to watch on the telly. </div>
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On Sunday, along with hundreds of thousands of other
supporters, I watched the Men’s Marathon. This was a late decision as I knew
the city streets would be lined with people and viewing space would be at a
premium, however something inside urged me to go. I positioned myself along the
Embankment right opposite one of the drink/aid stations, the Kenyan, Korean and
Japanese ones to be precise. But it was while walking past this station and
looking at all the national flags, an overwhelming sense of disappointment came
over me - not to see our national flag represented. </div>
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Why did we not you may ask?</div>
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The answer, in my opinion, is quite simple I suppose. To
represent NZ in the marathon an athlete would have had to run under the
standard qualifying time (2.13) or a time that has been consistently within the
top 16 at previous Olympic marathons. This was the criteria, let’s say, ‘best
of my knowledge’, I couldn’t find the actual document to support this. Yes, no
NZ Athlete ran the listed NZ Athletics qualifying time, however 2 did run under
Olympic ‘B’ standards (2.18); ‘A’ standard was set at 2.15 (you’ll notice 2
minutes slower than the NZA qualifying standard!). I’m not going to name drop
here but one lives in London (ran at least 2 or 3 ‘B’ standards within 18
months or so) and the other in Christchurch. Both have performed extremely well
over the course of several years and would have done the black singlet proud on
Sunday. I can only hope and imagine a set-back such as this will add fuel to
the fire for the next 4 years and come 2016, in Rio, we may have a contingent
of runners fighting it out for the prestigious black singlet. To be able to
pick from a handful would be fantastic. So from here on it’s a real opportunity
for NZ athletes to achieve this and make up for the misses of 2012. With this
in mind, and thinking about the two athletes who could have been there on
Sunday, took some of the gloss away from the event. I started to think about
whether this Olympic Games was about bums on seats and budgets or athletes and
PB’s? NZA, being a small establishment, has to prioritise each of their athletes
in order of medal contention and likelihood of an overall place. When more
athletes are taken does it equate to more money out of our ‘Olympic’ budget? NZ
being a small country must mean we have a roughly small budget? Anyway, if this
may be remotely true, should it be this way? What does it cost NZA to send an
athlete to the Olympic Games?</div>
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These are questions I’m very interested in finding out the
answers to and will investigate over the upcoming weeks.</div>
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<br /></div>
<div class="MsoNormal">
On an Olympic note I have to mention my top 5 viewing
pleasures:</div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";">
</span></span></span>David Rudisha’s 800m world record. Wicked!</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span class="kno-fb-ctx"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";">
</span></span></span></span><span class="kno-fb-ctx"><span style="mso-bidi-font-weight: bold;">Mo Farah’s 5 and 10 double.</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span class="kno-fb-ctx"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3)<span style="font: 7.0pt "Times New Roman";">
</span></span></span></span><span class="kno-fb-ctx"><span style="mso-bidi-font-weight: bold;">NZ Rowing gold medals and Lisa Carrington’s
golden moment!</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span class="kno-fb-ctx"><span style="mso-bidi-font-weight: bold;">Jamaica’s </span></span>4x100m relay world record.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5)<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Robert Harting’s exploits after he won gold. I
have had many an experience falling asleep on public transport. Recently a
friend fell asleep before getting on public transport only to be awoken by a
stranger 3 hours later, but this effort was surpasses most!</div>
<div class="MsoListParagraphCxSpMiddle">
<a href="http://www.theaustralian.com.au/sport/london-games/symbol-of-berlin-sport-robert-harting-runs-amok-after-discus-triumph/story-fne39r9e-1226446559524" target="_blank">http://www.theaustralian.com.au/sport/london-games/symbol-of-berlin-sport-robert-harting-runs-amok-after-discus-triumph/story-fne39r9e-1226446559524</a></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div class="MsoNormal">
On a personal note my injury has taken a turn for the worse,
and I am taking the rest of the month off. Still stretching and foam rolling
but as for the running, well that’ll have to wait for the new horizons of Korea
which we depart to on Wednesday, hopefully I’ll squeeze a post in before then.</div>
<div class="MsoNormal">
Sorry for the long wait, when you’re not running it’s tricky
to write running related things! </div>
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<br />Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-83834644978673134722012-07-26T14:13:00.003+12:002012-07-26T14:13:20.716+12:00Building<!--[if gte mso 9]><xml>
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<br />
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<div class="MsoNormal">
A week has come and gone very quickly. My rehabilitation plan
continues to be working well. I’ve managed a solid little routine that enables
me to get ample exercises, strengthening and stretching down at the start and
end of the day.</div>
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<br /></div>
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I’ve been doing the injured area first; which involves the use
of bands, and exercises prescribed by my physio.<span style="mso-spacerun: yes;"> </span>This is followed by core work, and various
Yoga positions which will support and strengthen. Then onto the foam roller,
which inflicts a tolerable pain and then more stretches (calves, quads,
hamstrings, ITBs and hip flexors. All of this does take up some time but is
well worth it.</div>
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<div class="MsoNormal">
This week I clocked up about 2 hours 15 worth of running, including
a 53 minute run, my longest in about 5 weeks. Signs are good and all has been
pain free. Pace is very slow as I’m adapting my stride and gait. I already feel
much more open and free through my hips but do struggle to maintain the poise
throughout the run. This will come with more time.</div>Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-49341539410184858222012-07-20T16:46:00.000+12:002012-07-20T16:46:06.261+12:002220 seconds<!--[if gte mso 9]><xml>
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Progress is being made. Over the weekend I ran for 37
minutes, that’s 2220 seconds. This was pain free and still felt pain free the
following day.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Plan has been put into place to get me back fully running by
September/October which is super exciting and gives me a target to go for.</div>
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<br /></div>
<div class="MsoNormal">
Head to the UK at the end of next week, via Australia for a
couple of days, and the Olympic planning is in full action. Stoked to see that
there are 3 parks (Victoria, Hyde and Regent) that have two large screens
playing various events each and every day. The trick is knowing what, when and
where. She’s a real planners dream! For the ‘un-ticketed’ (that’s me) this is a
real bonus, but there’s also the Kiwi House. Kiwi House will be showing all of
the NZ events and for just a small cover charge you can be in the thick of it!</div>
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<br /></div>
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<a href="http://www.olympic.org.nz/london-2012/kiwi-house" target="_blank">http://www.olympic.org.nz/london-2012/kiwi-house</a><br /><span class="MsoHyperlink"></span></div>
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<br /></div>
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<span class="MsoHyperlink"><span style="color: windowtext; text-decoration: none; text-underline: none;">Leaving the home town is always tough
but when one door closes another will open. Well, the door to Christchurch will
never close as home is still home! From a running point of view this has been
the best place to tick off some goals I’ve previously set. From life point of
view, despite Mother Nature related incidents, the past 20 months have been
outstanding! Now armed with new goals, albeit toned down on the running front,
we’re set to taste and soak up all that Korea has to offer….</span></span></div>
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<br /></div>
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<span class="MsoHyperlink"><span style="color: windowtext; text-decoration: none; text-underline: none;">More to follow shortly!</span></span></div>
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<br /></div>
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<span class="MsoHyperlink"><span style="color: windowtext; text-decoration: none; text-underline: none;">Few snaps of past weeks, no running
ones but </span></span>keep an eye here for plenty to come!!!</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-kEPhAJfV2v4/UAjg5Dt9d1I/AAAAAAAAAXM/NU7LPq887XA/s1600/P7173727.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-kEPhAJfV2v4/UAjg5Dt9d1I/AAAAAAAAAXM/NU7LPq887XA/s320/P7173727.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dive</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-nd2n1J68Bbk/UAjhARs4bXI/AAAAAAAAAXU/OvVlKh71GoE/s1600/P7163688.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-nd2n1J68Bbk/UAjhARs4bXI/AAAAAAAAAXU/OvVlKh71GoE/s320/P7163688.JPG" width="320" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-XXj5LWK33R0/UAjhIwgYw0I/AAAAAAAAAXc/78WeueENyYY/s1600/P7173729.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-XXj5LWK33R0/UAjhIwgYw0I/AAAAAAAAAXc/78WeueENyYY/s320/P7173729.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Blow</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-2w8XkK_nJAI/UAjgweZUkXI/AAAAAAAAAXA/0Gn5dNr3_5g/s1600/P7163685.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-2w8XkK_nJAI/UAjgweZUkXI/AAAAAAAAAXA/0Gn5dNr3_5g/s320/P7163685.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mid week Kaikoura action</td></tr>
</tbody></table>
<div style="text-align: left;">
</div>Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-35887486628789514812012-07-09T21:26:00.000+12:002012-07-09T21:26:04.773+12:00M o v i n g f o r w a r d -------<!--[if gte mso 9]><xml>
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Ages since my previous post, when I’m not running life isn’t
that interesting! Not all true, this enforced layoff has been positive but too
long. Unfortunately it’s going to continue for a lot longer. Last Friday I went
to get a scan on my Glutes, Bursa and Hamstring. This all being a new experience
for me, it was quite interesting. As exciting and interesting as it was, the
news was not so. The scan revealed a torn Gluteus Minimus. So around a month
after the Christchurch Marathon I now know what the problem is. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We have a starting point and this gives me a massive sense
of relief. It’s kind of like having some form of closure. There’s no more
looking back to see what I did or did not do, or even could have done. Now it’s
all forward.<span style="mso-spacerun: yes;"> </span>I’ve heard that I could be
looking at 3 months before I get back into regular mileage. However, I’m attempting
to keep my focus on a week to week basis and recently there have been positive
improvements in terms of soreness and flexibility. I have been stretching my
arse off! Small targets and gains are the focus.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ll let you into a couple of changes I’ve made due to this
injury and on some sound advice from Blair at Tower Junction Physio.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Foam Roller: The first week was so awful (by
awful I mean painful). I put this down to my low pain tolerance levels (softer
than butter). Once that initial shock was over and the pins got accustomed to
the roller it really started to get the business done. Now I kind of enjoy the
routine I have going on. </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Consistent stretch routine: I love running,
straight up! Makes me a better person. Not being able to do it because of an
injury sucks! This year my stretching began really well and tailed off until
BANG! No more running! Lesson learnt, let’s hope so. I’m keeping this period of
time locked in my internal memory bank for that morning, afternoon or evening
when I’m rushed or lazy and can’t be bothered stretching. Over the past 2 weeks
I’ve really noticed a difference in my overall flexibility. Cheers stretching! </div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3)<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Strengthening: Generally I’m quite diligent with
this area of my running. Twice a day after each run I pop in a quick 10 minute
routine. But I think it ran its course and a change was really needed. This has
been thrown in the washing machine for a tidy up!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now I know what the problem is the specific stretching and
exercises are really attacking it. Before the scan I still had no idea what the
issue was so I was still doing particular exercises that were making matters
worse. But as I mentioned before that’s in the past now, I’m looking forward!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Next Friday we leave on the way to South Korea (via London
for catching up with friends and family and a bit of Olympic action) to start up another Island experience! There are some very
sweet races around Asia and I’m planning to be mixing it up as much as
possible. Due to the geography of our Island (very hilly terrain) I’m thinking of
refocusing on the longer distance races for the next two years. There are a
couple of running tracks close by but the idea of running around a track 4-5
times a week doesn’t appeal! I don’t think I’ll be racing before Christmas but
beyond this the possibilities seem ace! Mt Fuji Ultra, Lantau 50 in Hong Kong,
North Face 100, China and a multitude of other delights. Hard not to get a
little giddy with the opportunities! If I get through these two years then we’ll
see how they have gone and take it from there.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
With this ‘idle’ time I’ve been getting through a couple of
good reads - Robbie McEwen’s book and Eddie Merckx. Top reads both of them,
even if you aren’t a fan of the spinning wheels. There’s enough that transcends
both sports to really keep you interested and it’s a fantastic insight to the
cycling world. Now I’m in the middle of Scott Jurek’s Eat and Run, very good
thus far!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Lastly I want to thank Adidas NZ for their amazing support
this year. I’ve been so lucky to be able to wear their top kit and it saddens
me to say that we have recently parted ways. As I’m leaving the country they
will continue to support local runners, which puts me out of their target. Top
people, top gear and good times!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Few snaps of recent trips away!</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-H6ALbxWpXpo/T_qhxYVaFeI/AAAAAAAAAWc/tXVNAWbhLCE/s1600/P7063638.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-H6ALbxWpXpo/T_qhxYVaFeI/AAAAAAAAAWc/tXVNAWbhLCE/s320/P7063638.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Morning routine now I'm not running</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-RcxB5alBxes/T_qh69Z9TlI/AAAAAAAAAWk/KzdpUlG7AYk/s1600/P7063634.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-RcxB5alBxes/T_qh69Z9TlI/AAAAAAAAAWk/KzdpUlG7AYk/s320/P7063634.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Easiest session with views like this</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-F36CIgni6_o/T_qiDmb2vcI/AAAAAAAAAWs/jugJwBa154M/s1600/P7073655.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-F36CIgni6_o/T_qiDmb2vcI/AAAAAAAAAWs/jugJwBa154M/s320/P7073655.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ollie loves his bedtime stories and Vo2 Max fix<span class="st"><br /></span></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-1EjGLUbQmVY/T_qiMXtjrLI/AAAAAAAAAW0/fcSUXra_cQM/s1600/P7083660.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-1EjGLUbQmVY/T_qiMXtjrLI/AAAAAAAAAW0/fcSUXra_cQM/s320/P7083660.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kiwi styles</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Heads up always! <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></div>Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-65802165172603779372012-06-21T21:03:00.001+12:002012-06-21T21:16:49.381+12:00News<br />
<div class="MsoNormal">
Reading over my previous post I wish I’d, as people say,
practiced what I preached. This cliché’ must have been created for heads like
me! This is related to my current ‘recovery’ or lack of it! This time last week
I was feeling on the mend, top of the world and, or, peachy! Therefore I
decided to really up the running and see how well the hip responded. For 55
minutes it was great, after this back to square one. Enough said!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Moving on and a week later! No running, back on the wind
trainer, pain killers, stretching and ice! It does feel stronger. But,
obviously any nonsense I put in here I’ll not do. Consequently, I will not put
any mention of my recovery plans, except I’m about to sit and write down a
detailed plan for getting back into running consistently and in the correct
fashion (no time frame). Biking and swimming will play a big part but so
will patience. After writing this I went to see <a href="http://www.podiatrymed.co.nz/" target="_blank">Bruce Baxter</a> and he videoed my
running technique, long story short plenty to work on and improve. I’m excited
about this as I have some direction and can look at setting some specific goals.
More details to follow on this!!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Biking this time of year is quite hard but necessary
clothing does help. Also a wind trainer, MySky (which I don’t have) and the
Tour help too. I also found this sweet trailer to a DVD which will also help! </div>
<div class="MsoNormal">
<br /></div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/RGlZrK9WYpo?feature=player_embedded' frameborder='0'></iframe></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When I started this blog one of the major reasons was that we knew we were heading back overseas, but were not sure of where to. Recently this has been decided. Originally, we
aimed for Europe and put all of our eggs into the Europe basket. Various things
didn’t go our way and thinking about it now I’m satisfied that it didn’t work
out, especially given the financial climate and private education really
watching their weight, for now anyway. So, as of September we’ll be based in
South Korea on <a href="http://english.geoje.go.kr/index.sko" target="_blank">Geoje Island</a>. The island is very south and connected to the
mainland by two bridges. The closest major city is Busan (sometimes
it’s referred to as Pusan) which has an international airport. Running seems
ok-which was one of the biggest concerns!!</div>
<div class="MsoNormal">
<br /></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-6VTgpH5gyg8/T-LizceehEI/AAAAAAAAAV8/xfaLnSsbV_c/s1600/geoje+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-6VTgpH5gyg8/T-LizceehEI/AAAAAAAAAV8/xfaLnSsbV_c/s1600/geoje+5.jpg" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-4Tlv_a7Uo1w/T-Liz0qm2FI/AAAAAAAAAWE/EeAsR06EXoQ/s1600/okpo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-4Tlv_a7Uo1w/T-Liz0qm2FI/AAAAAAAAAWE/EeAsR06EXoQ/s1600/okpo.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Okpo, our city for the year</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Very exciting weekend of events around NZ and abroad.</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
Leeston
Wednesday Night Road Runners, Leeston, Canterbury. <br />
<a href="http://www.ellesmereroadrunners.co.nz/index.php?page=wednesday-handicap">http://www.ellesmereroadrunners.co.nz/index.php?page=wednesday-handicap
</a></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 12pt;">Queenstown Saturday: </span><a href="http://www.winterfestival.co.nz/programme/saturday-june-23rd/frontrunner-golden-mile/">http://www.winterfestival.co.nz/programme/saturday-june-23rd/frontrunner-golden-mile/</a></div>
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Golden
Mile, part of the Winter Festival</div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Christchurch:
Sunday Mud, sweat and tears</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="http://chch.mudsweattears.co.nz/">http://chch.mudsweattears.co.nz/</a></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Wellington
Sunday: Marathon, Half and 10km</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="http://www.harbourcapital.org.nz/">http://www.harbourcapital.org.nz/</a></div>
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Looks like
amazing numbers gathering for a dash around our Capital!</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
International:</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
39<sup>th</sup>
Western States 100 miles race (Saturday morning start 5am Pacific US time, so
NZ time 1am Sunday morning. Couple of update links are below. Should be great!</div>
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http://ws100.com/</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
One day…..</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="http://www.ultralive.net/ws100/webcast.php">http://www.ultralive.net/ws100/webcast.php</a></div>
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<a href="http://www.ultralive.net/ws100/webcast.php">http://www.ultralive.net/ws100/webcast.php</a><br />
<br />
Good times for all ya! </div>Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-69383453074817993832012-06-15T07:01:00.000+12:002012-06-15T07:01:15.896+12:00Reduce, rebuild, reuse and hopefully…. recover<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
The Thursday
before the Christchurch marathon I was on a light recovery run when I noticed a
sharp pain in my left hip. As we do, I ignored and continued until it built up
and forced me to stop. For some reason I decided to try a couple of strides;
maybe to take some confidence away? After 3 or 4 I had to stop from the
increased pain. </div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
What a
difference 24 hours can make. </div>
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<br /></div>
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Prior to
this (Wednesday) I was on top of the world with a great result from my last
speed session. But now I was limping back to the car wondering what went wrong?
Too much, I believe is a good place to start first of all. Straight home,
Ibuprofen, ice, rest and on the phone to find a physio quick sticks.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Long story
short, with the right treatment and amount of rest an injury can go away very
quickly. </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Thanks to
Blair at <a href="http://www.towerjunctionphysio.co.nz/" target="_blank">Tower Junction Physio</a>, who I’m still going to now to keep tabs on the
hip which is really improving now.</div>
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<br /></div>
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In terms of
timing this little injury is perfect. My next race is not until the middle of
August and I can plan an active recovery for most of this month. I’ve looked at
everything I’ve done and was doing; stride, technique, stretching and
strengthening. From this I’ve made plenty of changes and feel positive for the
upcoming 6 weeks. In saying that, the temptation to crank up the miles too
quickly needs to be resisted. Being a ‘kiwi bloke’ who enjoys a little
reflection from time to time I enjoyed the opportunity to research and reflect
on things I’d done. I did find some, questionable advice on running backwards.
This triggered my memory so I’ve included this clip to check out!</div>
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So without
much more to report I’ll leave you with some photos of a recent fishing trip,
albeit an unsuccessful one. Remember that a bad day of fishing is better than a
good day of work.</div>
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Out and
about:</div>
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Leeston
Wednesday Night Road Runners, Leeston, Canterbury. <br />
<a href="http://www.ellesmereroadrunners.co.nz/index.php?page=wednesday-handicap">http://www.ellesmereroadrunners.co.nz/index.php?page=wednesday-handicap
</a></div>
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<br /></div>
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Saturday</div>
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Rustic
Run/Walk: Queenstown</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="http://www.runningcalendar.co.nz/assets/pdfs-2012/Rustic-Run-Entry-Form-2012.pdf">http://www.runningcalendar.co.nz/assets/pdfs-2012/Rustic-Run-Entry-Form-2012.pdf</a></div>
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<br /></div>
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Sunday</div>
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Sri Chinmoy
Cross Country, Christchurch</div>
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<a href="http://nz.srichinmoyraces.org/races/christchurch">http://nz.srichinmoyraces.org/races/christchurch</a></div>
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<br /></div>
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Mount Vernon
Traverse, Blenheim</div>
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<a href="http://www.harriers.net.nz/">http://www.harriers.net.nz/</a></div>
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<br /></div>
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Enjoy</div>Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-8318403028074880162012-06-06T12:48:00.000+12:002012-06-06T12:48:57.266+12:00Christchurch to Christchurch<br />
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A couple of things about the Christchurch Marathon that was
held over the weekend. 4500 people entered in the various events that were on
offer, well up on the previous year. There was lots of publicity in the
build-up to this event, in particular the change to the course due to public
protest. Personally I feel that this was for the benefit of the day as it did
cut out a long out and back section that would have made it even trickier for
supporters to get to. Speaking to some people about the area and the plans that
are in place for the next few years it sounds quite positive, hopefully they
can continue to work hard and continue the success of this well established
Canterbury event.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-3Ux2XSQbU3g/T86lqS4HkqI/AAAAAAAAASs/uYyLKwaWfTQ/s1600/P6023536.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-3Ux2XSQbU3g/T86lqS4HkqI/AAAAAAAAASs/uYyLKwaWfTQ/s320/P6023536.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Night before I always keep the kit off the ground</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Last offerings with Pete</td></tr>
</tbody></table>
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Weather was amazing for the start, the wind had dropped away
providing a mild temperature. As we started the pace was quite quick due to the
mass start. Sam Wreford (marathon winner 2.17, which is the B standard Olympic
time) got into his work early and made the day his own. I sat in behind a group
of half marathon runners, along with Dale Warrender. The race splits after 10km
and we were left on our own. Steve O’Callaghan, who went with Sam at the start,
was within sight of us and we chipped away at his advantage to bring him to us
at around the half way stage. By this time Sam was well out of sight and had
built a large lead. I continued with Dale until the 30km mark, where he dropped
me and powered on home in 2.22. I followed behind him in 3<sup>rd</sup> 3
minutes back 2.25.24, taking 3 minutes and 20 seconds off my Rotorua time.
Stoked with this time as it capped of a great 6 months. <span style="mso-spacerun: yes;"> </span>Another thing that was awesome on Sunday was
the general support of the public. It makes a huge difference to see familiar faces
out there cheering on for you. I’ve really noticed this over the past couple of
‘away from home’ marathons. This is really highlighted when you’re running with
someone who the locals know. On Sunday it was sweet to be the local and hugely supported!</div>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-otLaWWU0pUk/T86maVtzMlI/AAAAAAAAATk/Ev1MxsFaU7Y/s1600/P6033547.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-otLaWWU0pUk/T86maVtzMlI/AAAAAAAAATk/Ev1MxsFaU7Y/s320/P6033547.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">27km-28km mark</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-gP3v7XjGhcA/T86mRcUCSgI/AAAAAAAAATY/PCJXmx1o-Es/s1600/P6033546.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-gP3v7XjGhcA/T86mRcUCSgI/AAAAAAAAATY/PCJXmx1o-Es/s320/P6033546.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Around mid way point</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-LhkRV5UcFTQ/T86mJS3zkFI/AAAAAAAAATQ/MZJaSxqErYU/s1600/P6023545.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-LhkRV5UcFTQ/T86mJS3zkFI/AAAAAAAAATQ/MZJaSxqErYU/s320/P6023545.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Add caption</td></tr>
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<span style="mso-spacerun: yes;"> </span></div>
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I find taking stock after a big event puts everything back
into perspective and refocuses what the next plan of attack is. Part of taking
stock for me is some rest. It has been a fairly big 6 months, by far the
biggest I have done in terms of training and racing, with so many positives to
take from it. Now, I’m looking forward to longer slower mileage, as I target
the North Way Downs 50 miles race in the UK mid-August. </div>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-YyUMvqhgz3w/T86mjNhMYXI/AAAAAAAAATs/liX9xgngV-I/s1600/P6033548.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-YyUMvqhgz3w/T86mjNhMYXI/AAAAAAAAATs/liX9xgngV-I/s320/P6033548.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Home stright</td></tr>
</tbody></table>
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<tr><td class="tr-caption" style="text-align: center;">Home straight take 2</td></tr>
</tbody></table>
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<div class="MsoNormal">
As I’m writing this there’s 10-12cm of fresh snow on the
ground here in Christchurch, making skiing more of a focus! I fondly remember
our snow last year and the variety of running opportunities that arose and kick
started my winter running. This year it looks like it’ll do the same, only
sooner! I suggest getting out while it’s still powder.</div>
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<br /></div>
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12 months ago I ran a 2.34.30 at the Christchurch marathon,
this year a 2.25.24. I believe the reduction in time reflects the work I’ve put
in and the luck I’ve had, by this I mean no injuries. From here it’s a long
route to get quicker over the distance but one that I’m willing to take. At the
moment I’m looking into options for one more marathon before the year is out
with plenty of halves thrown in for speed.</div>
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<br /></div>
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Rest, recovery, eat well, enjoy a couple of brews and then
back into things…hard! </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Will update shortly</div>Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0tag:blogger.com,1999:blog-3838614480099143786.post-68708258341307035662012-05-30T08:47:00.000+12:002012-05-30T08:47:02.188+12:00Christchurch Marathon week<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; line-height: 115%;">The week out from a marathon is one of the best for any
runner. 99% of hard sessions are banked so the running is quite minimal. Rest
and relaxation are major priorities and of course eating gets taken to another
level. This doesn’t mean it’s a free for all with whatever you like, being
selective I feel is still important. Staying clear of ‘adapted or processed’
foods is very important but sometimes the ‘ideal’ is not practical for a modern
lifestyle. As we teach young kiwi’s at school a balance is the best approach. I
heard a simple and clever analogy about this the other day. Your body is like a
car and it needs to get the right petrol to go.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif"; font-size: 12pt; line-height: 115%;"><span> </span><span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; line-height: 115%;">For my race day fuel I’ve chopped, changed and trialled
various things but have had good success with ‘snakes’ recently. Just the
packet you can get from the supermarket, I forget the brand but they come in a
white packet. I always train with things to make sure I don’t have issues with
my stomach. The snakes work wonders too as they can be chopped into little segments,
wrapped up in cling film and shoved into my little key pocket inside my shorts.
I’ve raced with dried apricots (not anymore but still take on long runs), jet
planes (too such of a mouthful in the heat of the moment). I haven’t bought
into the concept of gels yet and believe that you can get what your body needs
from other avenues, for how can I say….much less $$$$. However, we are all very
different and the main thing is to simulate what you’ll have on race
day…several times (whatever it may be). I tend to simulate the whole day, from
weeks out. What time I’ll get up in the morning, what I’ll eat, strength of coffee
to brew and what stretching to do. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; line-height: 115%;">We all have our little routines and rituals so I’m
confidently putting these out there full well knowing that some people have
some very abnormal routines. Many of these begin the evening before and run
through until the queue for the portaloos. Sport produces many of these rituals
and cricket springs to mind as being a classic. I recall hearing that Alec Stewart
(former English wicket keeper/batsman) would always put the left side of his
clothing/protection on first; left shoes, sock, pad, glove etc. Being a budding
wicket keeper myself I thought this was a great idea and began doing so. Safe
to say he had much more success than I did. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; line-height: 115%;">So come Sunday morning when you wake and begin your
routine or whatever it may be? Remember that you will not be the only one,
embrace the fact that we are all running or walking and we all start the day of
a run together. No matter how fast or slow we finish or the distance we travel,
we need to cross the start line and the finish line. Could it be simpler than
that?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; line-height: 115%;">Anyone who has read this and is running or walking any
of the distances on Sunday, good luck and enjoy! </span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12pt;">Out and about this week and weekend:</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Wednesday: </span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Leeston Wednesday Night Road Runners, Leeston,
Canterbury. <br />
<a href="http://www.ellesmereroadrunners.co.nz/index.php?page=wednesday-handicap">http://www.ellesmereroadrunners.co.nz/index.php?page=wednesday-handicap
</a></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Sunday:</span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;">Christchurch Marathon (full, half, 10km and walking
options)</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-NZ;"><a href="http://www.christchurchmarathon.co.nz/">http://www.christchurchmarathon.co.nz/</a></span></div>Runslateshttp://www.blogger.com/profile/05433825165032909003noreply@blogger.com0