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Mando's Running Thread

Posted: Tue Sep 20, 2011 8:24 pm
by Vilante
Been running for a while now, to get fit/lose weight and now that I'm hooked for fun. The intention is to do a half marathon in about 6 months and depending on how my body goes along the way maybe a full one toward the end of 2012.

I started the journey on the weekend at the Blackmore's Sydney Running Festival with my first race. I did the bridge run which was 9km's.

I wanted to do it in 49 minutes 30 as that's 5 and a half minutes km's, about the speed I train at. Truth be told I would have liked to do it a couple of minutes quicker.

As luck would have it I got the flu last week and was sick on the day. Add to that the fact I didn't realise if you don't line up right away you have to battle your way through the hundreds of people that don't seed themselves in the right group along with an unseasonly hot day and it was hard going.

Made it though with a 50 minute 22 second time, so was OK. Had a blast though and can't wait for the next, a 10km in October I think.
Blackmores.jpg
The new watch was a bit of a handful on its first outing, didn't stop it at the finish line either, learning to do :)

Re: Mando's Running Thread

Posted: Tue Sep 20, 2011 8:39 pm
by Sambo
Excellent work Mr Mando!

What watch is that? Polar?

Re: Mando's Running Thread

Posted: Tue Sep 20, 2011 8:57 pm
by Vilante
Thank you mate :)

It's a Garmin 405cx.

Re: Mando's Running Thread

Posted: Wed Sep 21, 2011 7:30 am
by norbs
Good effort Mando.

Re: Mando's Running Thread

Posted: Wed Sep 21, 2011 8:00 am
by Exar Kun
Nice effort mate. I do my very best to avoid any sort of running so kudos to you! :tilt:

Re: Mando's Running Thread

Posted: Wed Sep 21, 2011 9:12 am
by Pinger$
Nice one!

Did the city bay this year. http://www.city-bay.org.au/course.php" onclick="window.open(this.href);return false;
Finished in 1h 1m 40s - spewing I didn't crack an hour, but serves me right for only getting one run in before the event :P

Any one else give it a go?

Re: Mando's Running Thread

Posted: Wed Sep 21, 2011 1:16 pm
by Montey
nmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmnmmnmn winner!!!!

Re: Mando's Running Thread

Posted: Wed Sep 21, 2011 1:58 pm
by Enforcer-J
Pinger$ wrote:Nice one!

Did the city bay this year. http://www.city-bay.org.au/course.php" onclick="window.open(this.href);return false;
Finished in 1h 1m 40s - spewing I didn't crack an hour, but serves me right for only getting one run in before the event :P

Any one else give it a go?
My sister inlaw has bowe cancer and had a mild heart attack during a complete blood transfusion on Friday. She ran the event 2 days later in 55 mins....

crazy woman

Re: Mando's Running Thread

Posted: Wed Sep 21, 2011 3:51 pm
by Montey
Enforcer-J wrote:
Pinger$ wrote:Nice one!

Did the city bay this year. http://www.city-bay.org.au/course.php" onclick="window.open(this.href);return false;
Finished in 1h 1m 40s - spewing I didn't crack an hour, but serves me right for only getting one run in before the event :P

Any one else give it a go?
My sister inlaw has bowe cancer and had a mild heart attack during a complete blood transfusion on Friday. She ran the event 2 days later in 55 mins....

crazy woman
:bowepoke:

Re: Mando's Running Thread

Posted: Wed Sep 21, 2011 6:02 pm
by GT VIRUS
Pinger$ wrote:Nice one!

Did the city bay this year. http://www.city-bay.org.au/course.php" onclick="window.open(this.href);return false;
Finished in 1h 1m 40s - spewing I didn't crack an hour, but serves me right for only getting one run in before the event :P

Any one else give it a go?
1h 35mins :O

Coming from nothing at the start of the year, happy enough just to finish! Next year, will run the whole damned way!

Re: Mando's Running Thread

Posted: Wed Sep 21, 2011 7:40 pm
by w00dsy
Fuck me, John Bowe doesn't know when to stop does he. What an arsehat.

Re: Mando's Running Thread

Posted: Thu Sep 22, 2011 1:38 am
by Pinger$
@Enforcer-J yep, she's crazy. Kudos to her :)

Re: Mando's Running Thread

Posted: Thu Sep 22, 2011 3:42 pm
by Vilante
That's mental J, whata trooper!!

Re: Mando's Running Thread

Posted: Mon Sep 26, 2011 6:55 pm
by Hz-Lab
I didn't even know you had a Sister In Law En-J? did you get married and not invite me? poof!

Re: Mando's Running Thread

Posted: Sun Oct 16, 2011 11:33 am
by Vilante
Had my second run today, 10km's this time. Pretty flat track.

Didn't know what time to aim at as it was my first but in training I'm running 5:30 per km, that's 55 mins for the 10km so a couple of mins off for the race and I was aiming for 53 mins. I did a run during the week of a fast 5km's which I did in 23:45 so was dreamin of doing the 10 under 50 mins.

Did it in 48:29, so stoked, couldn't stop smiling. It hurt like hell (lungs) but was so worth it :)

Re: Mando's Running Thread

Posted: Thu Oct 20, 2011 7:34 pm
by w00dsy
awesome work Mando :yes:

Re: Mando's Running Thread

Posted: Mon Apr 09, 2012 6:37 pm
by Gizmo
Just saw this thread.....

How's the running doing Vilante? 23.45 for 5km and 48.29 for 10km are quick times! I hope you've kept it up!

I lost interest in training close to 2 years ago now. Not really sure why I stopped. I think I may of burnt myself out. Some friends achievements have gotten me motivated to train again however. Some guys I used to train with for Triathlon with have qualified for the World Champs. I used to be able to easily beat these two people and I guess it's really hit home that I could have an Australian Age Group Tri Suit with my name on the back!

Anyways.....I've been back in training for about 3-4 weeks now, just trying to build my base fitness up again. Reluctantly did a 5km Fun Run to get a judge on where my fitness was at with a goal of breaking 21 minutes. Ended up running 19.08 which I was very happy with. Normally in a race I would start out really fast, running the first km in about 3.10 or so, this run I started slow and was shocked i was able to do the last km in 3.32. My fitness is better than I though.

5km GPS

Then Yesterday at a local run club they had a 5km and 10km time trial on, decided to do the 10km to get some km's in the legs but only take it easy......Well I guess the athlete in me came out and didn't want to let the people in front get to far ahead. Ended up running 42.22, I wasn't pushing to hard but it wasn't quite training pace either.

10km GPS

It feels great to be back in training again. I'm amazed at times I'm able to run after just over 2 years without consistent training. I'm yet to do any timed efforts on the bike or in the pool but I know for a fact that it isn't going to come as natural as running does.

Re: Mando's Running Thread

Posted: Mon Apr 09, 2012 9:58 pm
by Vilante
Yeah mate I'm still into it. I have had a few niggling problems with my left foot so I lost the base I'd gained (where I was when I ran that 10km time).

I'm trying to get fit enough to do the SMH half marathon at the end of May. I'm going their beginner program which means I'll be doing 18km long runs 2 weeks out but not doing the full distance till the day. I really just want to do the distance. It does mean though that if I have any real issues I'll fall short but other than a tight hamstring I feel pretty good so far.

The aim then is to try to better my time in another 2 halves this year and do a few 10km's for the fun, maybe try to join a running club.

I am also enjoying my riding and doing about 55km's per week and trying to build that up. I do struggle in the pool but I try to get in once a week or fortnight. Doing 3 small sessions in the weights room as I'm trying to lose weight and keep the muscle I have :)

Looking awesome Giz, I can't believe how fast you are straight out of the box after 2 years. I guess once you're that fit your body is going to remember it. Would love to hear your progress mate.

What does your training regime look like?

Re: Mando's Running Thread

Posted: Tue Apr 10, 2012 6:45 am
by Gizmo
Great news Vil, glad to hear you've kept it up. Shame about your foot though, what have you done to it? Sounds like you have a nice goal too. I'm sure you'll get it pretty easy..... Well.......as easy as a half marathon can get!

As for my training, I've only really been focusing on running ATM. I have to commute from the Gold Coast to Brisbane for work so training time is limited somewhat. I'm out the door at 6am and back home at 5:50pm......makes for long days.

Monday - Swim session over lunch. Track session in the evening.
Tuesday - 8km run over lunch
Wednesday - Swim session over lunch. Track session in the evening.
Thursday - 8km run over lunch
Friday - Swim session over lunch
Saturday - Long run, long ride.
Sunday - long run, long ride.

I can't really ride during the week while I commute to Brisbane, will have to look at getting myself a wind trainer. You will notice there is no rest day. When I used to train I would have 14 day blocks in my training and I would take two days off as my body needed them. That way I wasn't tied down to having a day off if I didn't need to.

Re: Mando's Running Thread

Posted: Tue Apr 10, 2012 8:52 am
by Vilante
Awesome, thanks Giz. What are your track sessions like?

The foot was a problem with the tendon that runs around and under the inside ankle bone and under the foot. It has calmed down now after a change of shoes and going basically back to 15km's per week and building back up.

I was wondering how to get some swims into an already busy schedule. My lunch break is only half an hour so they might have to go in before work.

At the moment I'm doing:

Monday - Ride
Tuesday - Intervals - 30 mins
Wednesday - 45 mins easy run
Thursday - 1 hour ride
Friday - 35 min easy run
Saturday - 2 hour ride
Sunday - Long run - 14km's this week

The Wednesday run, the Saturday ride and the Sunday run are increasing each week in preparation for May and for the ride because I'd like to be able to ride a decent distance at a decent speed one day.

There is a good club near me that does a 10km on a Tuesday night and a track session on Thursday arvo so once I've done this half I will re-structure to include these.

Sometimes Monday or Thursday become a rest day if I become too tired.

Re: Mando's Running Thread

Posted: Tue Apr 10, 2012 5:49 pm
by Gizmo
Do you have plantar fasciitis? It's a common running injury.

I focus on building my speed endurance and lactase threshold in track sessions. Tomorrow session is 5 x 800m @ 2min 30sec with a 4 minute recovery between each 800. Other good sessions are

(4x200m) x 5 100 walk I between each 200 and 4 mins between sets
200 300 400 600 800 600 400 300 200 with a walk half jog half recovery no greater than 400m
(2x400m) x 4 2 mins between each 400 and 4 mins between sets

As I get some fitness back I will drop the recovery between sets to 3 minutes.

Can't recommend joining a running club highly enough! It's great to have friends with the same passion for running. Plus it keeps you motivated.

Re: Mando's Running Thread

Posted: Tue Apr 10, 2012 7:22 pm
by Vilante
Physio thought it might be that but then thought not. Could still be though!

Problem at the moment is in the hamstring area. Sometimes it feels like it's in the hamstring, sometimes closer to the groin and sometimes up near the bum. Small amount of pain only when running and feels tight when I lift my leg to pull it through. Another trip to the physio I guess, grr.

Those speed sessions looks awesome, painful but awesome :)

Will definitely look into it. I just realised the main runner (and the guy that runs the sessions) was in my year in high school. Didn't recognise him on Facebook at 20kg lighter! Brendan Davies is his name.

Re: Mando's Running Thread

Posted: Wed Apr 11, 2012 6:40 am
by Gizmo
I'm sure your physio would of told you this but for plantar fasciitis try rolling your foot over a golf ball or a 600ml coke bottle filled with frozen water.

What kind of shoes are you wearing and are you doing any stretching before or after your run? You can get away with not doing it before, but if I don't stretch after running for afew days my legs get really tight.

Re: Mando's Running Thread

Posted: Wed Apr 11, 2012 8:57 am
by Vilante
Gizmo wrote:I'm sure your physio would of told you this but for plantar fasciitis try rolling your foot over a golf ball or a 600ml coke bottle filled with frozen water.

What kind of shoes are you wearing and are you doing any stretching before or after your run? You can get away with not doing it before, but if I don't stretch after running for afew days my legs get really tight.
Yeah I've been rolling it over a hard tennis ball. Might try a gold ball too though. Also told me to do some calf raises to try to strengthen my calves incase they're not strong enough.

I'm wearing Mizuno Wave Riders. I have a decent podiatrist and have orthotics so wear a nuetral shoe. I buy my shoes from a guy who specialises in running shoes and he seems to know what he's talking about, asks you how much you run, looks at your orthotics and asks what you pod suggests and asks you to walk in bare feet to check your gait.

I do collapse in me left arch much more than my right, hence the problems in one foot only. When I stand bare foot I can feel it touching the ground more on the left.

Re: Mando's Running Thread

Posted: Wed Apr 11, 2012 8:35 pm
by Vilante
PS - I'm doing some dynamic stretches before a run and concentrating on my calves and groin and now my hamstrings afterwards. Should I be doing more post run?