2008 in Review and Running goals for 2009

3450 kms Running and 450 kms Cycling.

Very happy with the year and achieved all the goals set at end of 2007. Posted pb's in Marathon twice (3.09- Perth) and 3.14-Canberra) with pb's in 10k (38.59) and 5k (18.43) as well as doing City to Surf in 47.48.

Most of my running this year was focused on achieving the Boston Marathon Qualifier which was done with Craig in Canberra and then done again at Perth. A bit of speedwork training in the latter part of the year led to pb's in the shorter distances.

Main focus for 2009 is to try and do a sub 3 hour Marathon, hopefully in Canberra and to stay injury free. I'm hoping to do 3 or 4 Marathons(this may depend on who ends up doing the Busselton Ironman run) and would also like to do sub 38 10k, sub 1.26 Half Marathon and sub 18 5k as the other main goals.

I wish everyone a Happy New Year and all the best with their goals for 2009 and hope 2008 met their expectations.

Canberra is Booked

Have booked accomodation and flights for Canberra Marathon, so now the countdown officially begins. Was lucky enough to get an upgrade to Business on the way back.

This weeks running : 91.5k Average Pace 4:43


Mon 10.6k@4:43
Tues 11.27k@4:27 7 mile quicker run, slower than tempo pace, felt really good
2.33k@4:50 Cooldown
Wed 8.22k@4:51
Thurs 8.1k@4:35
Fri am 5k@5:24 ran with dog for first time ever, she didn't seem to like running too much.
pm 19.3k@4:43 Medium Long Run

Sat No Running, unfort Trace came down with bad case of Gastro, so looked after her.

Sun am 18k@4:43 Medium Long Run
pm 9k@4:37

If anyone has any ideas on good places to run in Hong Kong, please let me know.

Happy New Years to all.

Yee Ha I'm on Holidays

I'm now on holidays and looking forward to building up some km's over the next few weeks as the focus turns solely to Canberra.

This week Running 6.25kms@4:46 Cycling :51 klms

Took it very easy this week as I was still feeling crook. This afternoon I feel energised again and looking at trying to run every day this week but at a slow and steady pace.

Congrats to Epi on a great 6 inch result and hopefully TB was able to finish in his anticipated time.

Merry Xmas to all.

Maybe I should take it easy for a while

Last week I ended up sick with a cold and headaches which meant only 3 days of running, Thurs, Fri and Sunday, although I did get to try my racing flats which were great. I attempted City Beach run Sunday and only did 1.7k in 6 minutes before pulling out and have been in bed sick since other than for a couple of hours with bad headaches and feeling nauseus.

So it looks as though just for the time being I will take it easy on the running front and just slowly build up the km's and intensity as opposed to what I normally do. The unfortuntate bit is that it rules me out of 6 inch which was only a 50/50 proposition and the Perry Lakes 3000m on the track which I was really looking forward to, although I'm hoping to come down to watch.

Anyway, best of Luck to Epi and Sugar in the 3000m time trial and to Epi and TB and others in 6 inch.

Good long run

Finished the week with a great long run this morning, so feeling pretty happy. Was pretty busy at work this week to make up for last week so was happy with the km's logged.

Week in Summary 87k@4:41 Bike 23k in 45 min

Mon 10.15k@4:55
Tues 10k incl Intervals
Intervals session of 10*300m with 1 min break, time below
57
54
55
54
55
54
55
54
55
51
Wed 10.85k@4:47
Thurs 45 min bike ride
Fri 19k @4:35 Medium long run and very happy with pace.
Sat 5k@4:52 Intended to run 10k but felt a bit off colour so decided to cut it short
Sun 32k@4:43 Long run with Craig, seemed easy considering pace and looking back over past records is my 2nd best long run that didn't include racing or attempting to run at Marathon pace.

Another busy week at work coming up, so will see how the km's go, may be tempted to do City Beach race. 6 inch is 50/50 proposition at present.

Also, need to make decision on Canberra soon, have been toying with the idea on what to do but am on a high at the moment and have seen there is accomodation available at Rydges. Make just bite the bullet over the next few days and book.