A quick(er) 3K run

At 5 pm I went for a 3K run.  No coffee, no pre-run snack it was just a run.  This was a better run then yesterday.....for one my shoelace didn't come undone.  So as Tokyo (Vampires and Wolves) by the Wombats punched my ear drums I was off.

I averaged 5:30 per K which is the fastest average I've had.  Yes it was only 3K's but I ran in 2 minutes faster then yesterday.  I'm pretty happy about that.

Tomorrow is my long run day.  Hoping to run 10K's.  The B2B is about a month away and I am feeling pretty confident.  As long as I don't get any injuries along the way it should be a good running year.

One day left for you to have you say in the latest readers poll.  Scroll down to the bottom of the screen to chime in.  Also if you would like to email me Slowmanrunning73@gmail.com

Calories: 289

Time:

Tracks:

Tokyo(Vampire & Wolves) - The Wombats

In a flash - Ron Sexsmith

Electrical storm - U2

Seven nation army - The White Stripes

Femme Fatale - The Velvet Underground

Sympathy for the devil - The Rolling Stones.

A quick 3K run

I got home from work at 5:00 pm.....there was still enough light to do a quick 3K run.  I downed a cup of coffee......waited 14 minutes (I listened to a Dr. Karl podcast recently and he said that it takes about 14 minutes for the caffeine to hit the bloodstream) and I was off for my run.  I felt good......I seem to be averaging about 6:00 minute K's lately and haven't had too many 7:00 minute K's.  The only downside to the run was when my shoelace started to flap in the wind and had to stop for a few seconds to tie it slowing my down during the third K.

I'm going to try and do this run again today as I should get home about the same time.  Wednesday is my day off of work so that will be my long run day.

If you have any questions or comments and can't leave them on this blog post please email me at
Slowmanrunning73@gmail.com

You one day left to have your say on our readers poll.  You will find it at the bottom of the page.

Calories: 294

Times:

Tracks:

Juice box - The Strokes

Voodoo Lady - Ween

I can change - LCD Soundsystem

Voodoo child - Jimi Hendrix

Silence is easy - Starsailor



Run for your life!

My good friend HD sent me a link to a 5K Zombie run.  I was intrigued so I checked it out.  This looks like the most fun 5K run of all time!!!  There is one happening north of Toronto (between Barrie and Orillia) 9-22-12.  The gist of the race is running while being attacked by Zombies.  You have to go over obstacles that will slow you down for brain munching Zombies.  I checked out some of the FAQ's and you know its a fun race when they have to advise you on what kind of weapons you can use to defend yourself from the undead.  My favorite FAQ is Will there be actual Zombies?  A: Maybe...

http://runforyourlives.com/overview-toronto/

http://www.youtube.com/watch?v=A4XvnVz9qDQ

If anyone has attended this event or will attend the event please let me know.  Slowmanrunning73@gmail.com

Don't forgot to have your say in our readers poll at the bottom of this page.


-Slowmanrunning-

Something stupid.....

I'd like to think I'm a smart guy....well maybe not smart.....but breathing....so when I woke up this morning I was excited to run 10K's.  I dropped off my wife at the train station....came home.....drank a cup of coffee....put on my boots and off I went.......that's when I realized that I actually hadn't eaten any breakfast.  I had every intention of eating a bit.  I grabbed an apple and but left it on the counter.  I will have to remember not to let that happen again.  I didn't feel light headed or anything....but it was not a good move on my part.

It was a really good 10K run.  I beat my 10K record and finished at a time of 1:05 which is a couple of minutes faster then my previous record.  So that was great.  My average per K was 6:35.  My fastest K was the 6th K 6:05 and the worst K was the 9th K at 7:08

We have a new readers poll question.  Please scroll down to the bottom of the page to have your say.  The question this week is are you going to enter in a fun run or marathon this year?

Also, if you want to send me an email please do so at Slowmanrunning73@gmail.com

calories:  999

Times:

1K: 6:36
2K: 6:21
3K: 6:40
4K: 6:22
5K: 6:43
6K: 6:05
7K: 6:41
8K: 6:15
9K: 7:08
10K: 6:13

Tracks:

Washing of the water - Peter Gabriel
Silent sigh - Badly Drawn Boy
Psycho Killer - The Talking Heads
Seven nation army - The White Stripes
One time too many - P.J. Harvey
Don't stop (Colour on the walls) - Foster The People
Call it what you want - Foster The People
Rebellion (lies) - The Arcade Fire
Just like honey - The Jesus and Mary Chain
I put a spell on you - CCR
London calling - The Clash
Remedy - The Black Crowes
Viva la vida - Cold play
My body is a cage - The Arcade Fire
Rebel Rebel - David Bowie
Rainy night in Georgia - Brook Benton
Hey ladies - The Beastie Boys
Juicebox - The Strokes

the fastest 5K ever!

Last week I finally ran a 5K in under 30 minutes.  Today I ran 5K's in 28:50.  One minute faster than last weeks run.  My average pace was 5:56 per K.  Very pleased with my run today.  I took no walking breaks and kept up the pace throughout the run and last K was my fastest K at 5:20.  I have Friday off of work so that will be my long run day as I am working both Saturday and Sunday. 

I must admit I am feeling quite confident that I will be able to complete my 15K run by the end of September.  I signed up for the 2012 Bridge to Brisbane yesterday and I can't wait for this years run.  I completed last years run in 1:09 and I am hoping to get a lot closer to the hour mark.

I also wanted to update that I have setup a slowmanrunning email address if you want to comment on anything you have read in this blog or if you think I'm a jerk or if there is millions of dollars someone left me in Africa that I can claim for the low amount of $7,500.  If you are so inclined please email me at slowmanrunning73@gmail.com

Our readers poll is finished here are the results:

56% of our readers claim they just run and do not have a running goal
30% of our readers do have a running goal.
14% of our readers really hate running.

The lake in Forest Lake.

Calories: 483

Times:

1K: 6:14

2K: 5:43

3K: 5:55

4K: 5:50

5K: 5:20

Tracks:

Close to me - The Cure

Higher ground - Stevie Wonder

My body is a cage - The Arcade Fire

Washing of the water - Peter Gabriel

Push th' little daisies - Ween

Silent sigh - Badly Drawn Boy

Turn it on - Franz Ferdinand

Don't you (forget about me) - Simple Minds

When your minds made up - Glen Hansard & Marketa Irglova

A quick 5K run.

As previously mentioned my wife does Yoga at the University of Queensland.  While waiting for her I go for a run.  Today all I had time to do was a 5K run.  I was able to complete that 5K run in just over 30 minutes. I took a look at some of my early runs (back in March) and in 30 minutes I used to run about 4.25K's.....so I have increased my speed.  It was a lovely night to go for a run.

I'm going to add something to this blog.  As I run my K's faster and faster I'm also going to add what the average per K time is.  I'm hoping this will continue to go down and down and finally settle in the 4:30 to 5:00 minutes a K.

Don't forgot to have your say in our reader poll.  Today is the last day.

Calories burned: 516

Times:

1K: 6:11
2K: 6:02
3K: 6:32
4K: 6:07
5K: 5:59

average time: 6:10

Tracks:

Sympathy for the devil - The Rolling Stones
In a little while - U2
Island in the sun - Weezer
Rebellion(lies) - The Arcade Fire
Running to stand still - U2
I don't feel like dancing - Sissor Sisters
What the water gave me - Florence + The Machine
It's true we love one another - The White Stripes
Voodoo child - Jimi Hendrix

8K's......I think

I woke up in the morning and had a cup of coffee......had some fruit for breakfast.....I flicked on the TV and Field of Dreams was on.  I really love that movie.  Some find it quite silly but I love baseball and love that movie.....so my run got delayed a little bit by the field of dreams.

I was going to run yesterday morning but that run got interrupted by an early call into work.  Saturday was going to be my run day.  I started off really well......than the GPS crapped out.  So I am not sure how far I actually ran.  I have a pretty good idea where the first K marker is and I ran that in 5:58 but for the rest I am not too sure.  I ran around the lake 3 times which is about an 8K run.  That was completed in 46.37 but I don't have a break down of each individual kilometer. 

On a happy night I woke up today and weighed myself......I now weigh less than I have for the last 7 years or so.  I do look forward to weighing myself every morning.  I've sort of became a train-spotter when it come to my weight. 

Don't forgot to have your say in our readers poll.  Scroll down to the bottom of the page. 4 days left to have your say.

Calories: Oh lets say around 800 calories burned.

Tracks:

Close to me - The Cure
Pride (in the name of love) - U2
Sympathy of the devil - The Rolling Stones
Our lips are sealed - The Go-Go's
Here comes your man - Pixies
All the things I wasn't - The Grapes of Wrath
What the water gave me - Florence + the Machine
Cannon ball - The Breeders
Yoshimi battles the pink robots part 1 - The Flaming Lips
Voodoo Child - Jimi Hendrix
Venus as a boy - Bjork
Running to stand still - U2

5K's in the rain

It felt like it was going to be a good run.  I felt very energetic.  It had been a few days between runs and I couldn't wait to get out there.  There was a very light enjoyable rain falling when I started...and it was perfect.  Just light enough to be refreshing and not a hindrance in any way.

With all these great conditions it's no wonder that I was able to finally run 5K's in under 30 minutes.  This monkey is finally off my back.  It has been a year since I was able to run it under 30 minutes so I was pretty stoked at the end of my run.  I finished the 5K in 29:50.  Yes....only 10 seconds but it is still under 30 minutes.

I've updated my running app with my current weight.  I've lost 8kg (17.64 lbs) since I've started this blog.  I'm 2kg's (4.40 lbs) away from my goal weight (by the end of September) to run my 15K.  Because I've updated my weight I found today that I'm burning less calories per K.  A good problem to have.  Also, I've added a new poll question.  Please scroll to the bottom of the page and have your say.

Calories: 490

Times:

1K 6:06
2K 5:54
3K 5:58
4K 6:08
5K 5:42



Tracks:

Remedy - The Black Crowes
Rebel Rebel - David Bowie
Boy, oh boy - Streamer Bendy
Home - Edward Sharpe and the Magnetic Zeros
In these shoes - Camille
London calling - The Clash
Steady as she goes - The Raconteurs
All the things I wasn't - The Grapes of Wrath.

Impromptu running

I'm working late shifts all this week.  I'm not a big fan of working the late shifts.  I am always up at 6:15 am regardless of my start time.  The only good thing about working later in the day is that I have no excuse not to run.  Today was a perfect example.  I talked to VH and an hour later we are down by the river doing a 40 minute run. 

This was our second attempt.  Last weeks run with VH ran into some complications.  But after an annoying early stitch we were able to get in 4K's.  VH will be ready to run the 5K Bridge to Brisbane in no time. 

On a side note I have a stiff back today.  I'm not sure if its because of the 12K's that I did Saturday or if it's just a stiff back.  I'm hoping to get a run in tomorrow and do some speed work.  Nothing like a quick 5K run to get you going.

Longest run of the year.....

I decided when I woke up this morning that I wanted to do a 12K run.  But the thought of running around that lake 6 times bored me to tears.  So, very quickly I decided to run an old route...one that I used to run when I first took up running.  One of the reasons I stopped running this route because I found it too hard.  I used to run to the video store and back (the video store is gone....I think its a tattoo place now) and I used to be so exhausted!  But today I ran past that bloody store twice.  It was a good feeling. 

By the time I did make it to the lake I had already run 6K's which meant I only had to run around the lake 3 times.  In the end I did make 12K's.  Which is the longest run I have ever done.....even though the last 2K's were the slowest 2K's I think I have ever run.....but I got to 12K's in one hour and twenty minutes.

Calories: 1254

Times.

1K: 6:23
2K: 6:26
3K: 6:52
4K: 6:33
5K: 7:13
6K: 6:40
7K: 7:22
8K: 7:04
9K: 7:29
10K: 6:49
11K: 8:05
12K: 8:05

Tracks:

I don't feel like dancing - The Scissor Sisters
Tokyo (Vampires & Wolves) - The Wombats
Remedy - The Black Crowes
That's not my name - The Ting Tings
In a little while - U2
Voodoo lady - Ween
Human - The Killers
Just like honey - The Jesus and Mary Chain
Violet hill - Coldplay
My name is Jonas - Weezer
Hard road - The Sam Roberts Band
Ziggy Stardust - David Bowie
I'm finding it harder to be a gentleman - The White Stripes
11th Dimension - Julian Casablancas
Electrical storm - U2
Femme fatale - The Velvet Underground
Slow hands - Interpol
I bet you look good on the dance floor - The Arctic Monkeys
Fire - Kasabian
Fell in love with a girl - The White Stripes
I will survive - Cake
Big time sensuality - Bjork
You're so cool - Streamer Bendy
Sunday morning - No Doubt

My goal for next year.

I might just be counting my chickens before they hatch but oh well.....sue me.....I like to count baby chickens.  I've been giving a lot of thought to what my running goal should be next year.  In my head its always been to run a half marathon.  To complete that would be wonderful.  But I also know that I get bored really easily and I have to come up with a goal that keeps me entertained and excited.  So, in preparation for my half marathon next year I've decided to run the equivalent of my home in Brisbane Queensland Australia to the Sydney NSW Opera house.  This distance is 926.43 ks (thanks to google maps).  To accomplish this goal I will need to run at least 18K's a week which would give me 936K's for the year. 

Just to put this into some perspective, I've run this year 226K's.  That would take me as far as Evans Head, NSW (http://www.evansheadnsw.com.au/).  That's 6 months worth of running (on the map below that distance is shown from Point A to Point B.  Sydney is still very far away).  I will need to double that output if I want to reach my goal.  I'm excited and scared at the same time.  If you want to see an example of how far I've run......and how far I need to run please view the map provided on this blog posting.

A big thank you to JVN for giving me the inspiration for this goal.  It is very much appreciated.

I think my GPS is lying to me

The wife goes to yoga on Mondays. I pick her up afterwards.  Which means I had 2 hours to kill after work.  With a very light rain falling I went out for a long(ish) run.  This is my third day running.  I felt no pain in my legs or back.  I felt great.  Pacing myself slowly to do 7K's I just got stronger as the run went on.  That's when things got a little murky.  I don't think my pace to K ratio was being calculated correctly with  the Adidas miCoach program.  Even though I felt like I was running above my normal pace my K reading seemed slower.  I'll have to check into that to see if that is correct. 

Tomorrow I run (4 days straight) with VH and possibly AF.  Looking forward to that.  I really do enjoy running buddies......speaking of which I should setup a running date with my running buddy KW.  It's been too long.

Another positive thing today (no not the part where the homeless man showed me his penis in the parking lot of work) was that I ran 46 of the 48 minutes.  I only walked for about a minute and half.  A personal record for me. 

calories:  702

1K: 6:55
2K: 7:10
3K: 7:20
4K: 7:21
5K: 6:47
6K: 7:42
7K: 6:37

Tracks:

Everything in its right place - Radiohead
Fire - Kasabian
This is hardcore - Pulp
Close to me - The Cure
Addicted to drugs - Kaiser Chiefs
Pumped up kicks - Foster the People
Help I'm alvive - Metric
Heroes - David Bowie
Bones - The Killers
On the evening train - Johnny Cash
Tokyo (Vampires and Wolves) - The Wombats
Voodoo Lady - Ween
Waste - Foster the People

10ks.....until your wife calls.

I woke up and had a cup of coffee.  After the coffee some stretches.  I had an apple (red and delicious). I put on my boots and got on the road.  Today's goal.....10K + run.  I was hoping to get in 11 or 12Ks.  I felt good.  5 minutes into my run my phone goes off......its the wife......where are you?  I'm running I tell her.  When will you be done she asks me?  I'll be home in one hour.......No No No.....we have things to do.  So, my 10K + turned into a quick 5K run.

The upside......it was my quickest 5K's of the year.  Completed in 30:50.....the downside.....because my wife called the GPS functionality in my phone crapped out.  So it did not record the K's in any accurate way.  The only marker that I knew for sure was the the 5K mark.  Which is why I was able to record the 30:50 5K.

Calories: I don't know.....about 500 or so


Tracks:

Flippers - Art vs. Science
Sunday morning - No Doubt
Bones - The Killers
Addicted to love - The Eagles of Death Metal
20th century boy - T-Rex
In a flash - Ron Sexsmith
Barely listening - Pilate
What the water gave me - Florence and the Machine

I thought I was doing 10K's today

I had booked a tennis court at 11:30 am.  I woke up at 10:00 am.  Since it will take me an hour to run 10K's (ok ok an hour ++) I figured that by the time I have some breakfast and a coffee I wont have time to run and also make it to the court to play tennis with my wife by 11:30 am.  Since disappointing my wife slowly rots me on the inside.......I figured a 5K run would be better.

This was my best 5K run of the year.  I completed the 5K in 31:05.....which is just a little bit over my fastest 5K time.  Also, there was no kilometers in the 7 minute range.  In the past I have floated from running each  k in 6 minutes (than I get tired) to mid seven and half minutes.  My slowest K this time was the last one that I completed in 6:54 seconds.

When I got home ready to have a shower and play tennis my wife tells me she is not feeling very well and we won't be playing today.  I guess I'll have to run the 10Ks tomorrow......but she did mention she wants to go to the beach tomorrow........

calories: 496

Times:

1K: 6:14
2K: 6:12
3K: 6:01
4K: 6:39
5K 6:54

Tracks

How can you mend a broken heart - Al Green
Bizarre love triangle - New Order
Stay - Belly
Young folks - Peter, Bjorn & John
Running to stand still - U2
Sex on fire - Kings of Leon
One time too many - P.J. Harvey
Need you around - Smoking Popes

stopping people and getting them to run.

I'm leaving work yesterday.....VH is walking into work......I point at her....."Wanna go for a run tomorrow?"  She looks scared......does she want to go for a run?  "Sure.....what time?" she asks. "I'll call you tomorrow." I tell her.

So, today I text VH and tell her I'll be over in 15 minutes......15 minutes later VH and I are running on a cool Brisbane Friday night.  We mixed up our run.  Going from running 2 minutes and walking for one minute to running for one minute and walking for 2 minutes.  Over all we ran for 30 minutes and the distance was 3.58k's. Not only did we increase our distance but we had a great chat along the way.  Great job VH!  Our next running date will be next Tuesday......and we may have another person joining in.  Our dear friend AF mentioned that she also wants to train for the Bridge to Brisbane and would like to come along.  I'll keep you posted on what happens next Tuesday.

Tomorrow I'm hoping to get a 10K run in.  I haven't done a long run in a few days so it will be nice to get out there and run 10K's.  After the run my beautiful wife wants us to play tennis.  I've booked a tennis court at 11:30 am.  Lots of exercise tomorrow.

I've also been thinking about my running goal for next year.  My overall goal is to complete a half marathon.....but I feel like I have to do something day by day to keep me going.  So I am thinking about a second goal.....one that I can share with you all and post my progress on this blog in a fun and informative way.  Stay with me for the next few weeks and I'll announce that soon.

P.S.

The goal I'm thinking about was inspired by a conversation I had with friend of the blog JVN.  Thanks JVN for your continued support.  It is appreciated. 

Running with VH

My friend (and friend of the blog) VH wants to run the 5K Bridge to Brisbane.  She hasn't been running a whole lot lately.  She is currently on holidays from University and she is putting her passion into more fun pursuits.....until she caught that cold.  But today....she was ready to run!

We ran along the river in the west end of Brisbane.  I had never run there before and the paths had great lighting and not to mention lot of other runners pounding the pavement.  In total we ran for 30 minutes (one minute of running one minute of walking) and clocked in 3.26k's.  Even though she was fighting off a cold VH did a great job. I look forward to next weeks run.  We are 62 days away from the Bridge to Brisbane. 

VH wanted to include her schizophrenic play list in this blog posting.  Here are the songs she listened to while running 3.26K's.

Love is a battlefield - Pat Benatar
Disarm - The Smashing Pumpkins
Antarctica inside me - Poison the Well
No air - Jordan Sparks ft. Chris Brown (class choice all the way HA!)
Brick by boring brick - Paramore
Echo - Balance and Composure
Hunting for witches - Bloc Party
Love letter to Japan - Bird and the bee


Total calories burned (for me not VH): 320

Tennis.....

I had Monday off work.  Ben (a co-worker) also had Monday off.  We teed up a tennis game.  Ben is very tall.....about 6'5 .  I realized very quickly that I wasn't going to hit many balls past him.  He can take 2 steps and cover most of the court with his long wing span.  I had to make him run.  Lots of back-spin and drop shots.....and I had to get my serves going.  Well....I kinda did all those things for one set......the set that I won.  Ben beat me 2 sets to 1.  Here is the scoring.

7 - 5
3 - 6
6 - 2

In total we played for almost 2 hours.  It was a lot of fun and I look forward to the re-match.


http://gusestennis.com.au/