Some Pics

When I like pictures of me... this is a pic from the Phobians 15km race, check those sexy, melanin deficient, legs :P
When I don't like pictures of me... ok so this was 15km later, after crossing back and forth over a mountain (uh...um... ok large hill) on the Ou Voedpad run.

Major Bleakness

I know it's stupid, but I stored all of my exercise data on my work laptop, mainly because it has a COM port which I can use to download the data (my personal computer needs a USB-Serial adaptor). So I had ALL the data that I've gathered since being in Pretoria on that PC! Which is really sad, because it's quite interesting information that I can't get back!

Oh, did I say that my laptop was stolen from my office at work this past weekend? My window was pried open and my laptop taken from my desk :( I guess it serves me right for leaving my blinds open. The saw it in the window, but we are supposed to have a really good security system, state industrial secrets and all!

Sometimes, just sometimes, I hate my country.

On the bright side, I did start this blog, to store an outline of the data, and I also have my old fashioned logbook...still

Week 38 (14/09/08 - 21/09/08)

This week I started my 30th year on planet Earth! And started the last year of my Twenties... oh well :P. It was a good week.

Monday morning 15/09/08
Nadda: I think I was lazy again after too good a weekend

Monday evening 15/09/08
Distance run: 7km
Route: Lynwood (loop)
time: 52:16 mins
Walked to and from running: 2km

Wednesday morning 17/09/08
Laziness

Wednesday evening 17/09/08
Distance run: 7km
Route: Premier
Time: 56:13 mins
Intervals: 60/120

Friday morning 12/09/08
Nadda: I have no excuse except laziness and resting for the 10km run that I did the on Saturday

Friday evening 12/09/08
Distance run: 2km walked

Saturday morning 13/08/08
Distance run: 10km
Route: CSIR
Time: 1:17:25
Intervals: 60/90

Total distance this week: 28km

The CSIR run was quite nice actually. I kindof thought it would be a lot worse, but still took it quite easy. There were the hills especially the last one from one side of campus to the other. I however don't think I walked any more of it than I had to to follow the intervals. However the route didn't have long enough downhills to take advantage of, which I sometimes do, by running all the way through my rest interval, and the next running interval, but only on downhills.

Ou Voedpad 10 Miler

OK so the link is in Afrikaans, sorry to those of you who can't read it. You'll have to read my interpretation. The 10 mile run started at TUT ( Tswane University of Technology) heading west and within three miles we were led onto an old footpath, heading north over the Magaliesberg. I stupidly sprinted down most of the north face of the mountain, and I think it's a miracle that I didn't twist my ankle, but I really do enjoy running down mountains :)

Then we headed west over the entrance to the Daspoort tunnel and then a little further on we headed straight up the mountain to head back south and finally east back to TUT. I think my description is useless...

It was a pretty tough but I never felt REALLY tired at any point. I guess a lot had to do with the necessity to walk single file up much of the track. The scenery was magnificent, being able to see the whole of Pretoria, North and South of the Magaliesberg.

So far this is the furthest I've run and even though it was at quite a slow pace, I think that had it been on a flatter surface, and not hampered by other walkers I'd have been able to do it in atleast 20mins less. Which is encouraging for a 21km.

Week 37 (07/09/08 - 13/09/08)

Once again I have only the data in my log book (which I am once again very grateful for keeping) to add to this blog.

Monday morning 8/09/08
Nadda: I think I was lazy after too good a weekend

Monday evening 8/09/08
Distance run: 7km
Route: Clarke
Walked to and from running: 2km

Wednesday morning 10/09/08
Distance run: 2km
Time: 14:19

Wednesday evening 10/09/08
Distance run: 7.5km
Route: Spiral
Walked to and from running: 2km

Friday morning 12/09/08
Nadda: I have no excuse except laziness and resting for the 16km run that I did the on Saturday

Friday evening 12/09/08
Distance run: 4km

Saturday morning 13/08/08
Distance run: 16km
Route: Ou Voedpad 10 Miler!!
Time: 2:21

Total distance this week: 38.5km

Week 36

Ok so it's high time for a new post, well this will be the first of a few so I'll keep it short. Unfortunately my laptop with all my polar HR data on it was stolen from my office at work, so the data will be a little sparse. Serves me right for not posting regularly, or backing up personal data :(

Monday morning 1/09/08
Distance run: 2km
Time: 14:26
Pace: 7:13

Monday evening 1/09/08
Distance run: 6km
Time: 45:32

Wednesday morning 3/09/08
Distance run: 2km
Time: 14 ish

Wednesday evening 3/09/08
Distance run: 6km
Walked to and from running: 2km

Friday morning 5/09/08
Nadda: I think this had something to do with a running friends birthday

Friday evening 29/08/08
Distance run: 4km

Saturday afternoon 30/08/08
Nadda:

Total distance this week: 22km

Realisations

I meantioned in an earlier post that I'd realised something, that being the fact that I'm pretty limited in the output I can produce. So trying to get a little bit faster by running slightly longer is kindof in vane. Thing is, I can consistently complete a longer run in less than 8min/km, which is fine to achieve my goal. Whats more, sometimes walking for longer actually leaves my overall pace unchanged, if not improved. So I'm going to stop trying to run for longer, and make sure my "rest" intervals are long enough for me to really rest.

Granted I did run 6km yesterday in 42:30 with the intervals set to 75/90 and I think that was my fasted 6km time trial time. But still I think it's probably better for me to be at a comfortable pace, but doing more distance, than going any faster at this stage. So that's what I intend to do. Possibly, tomorrow, possibly next week I'll start doing 7km in the evenings, after having walked 1km to the club, and 1km home, that is 9km in total that evening, add to that the 2km run I do in the morning on the same day and I'll be doing 11km a day!! 33km a week, and thats if theres no race on Saturday!

On another note...in response to Romy's comment... I am quite aware that on Saturday I dressed up like a woman, however...I'm pretty sure I'm not one! :P The fact that they are all the rage for your half of the gene pool makes no difference to me! Me and a turquoise top... I'm sorry! Glad you guys are getting to the gym... watch this space for news about my lastest toy... Wiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

Spar Ladies Race 2008

I've done blonde(maybe I'll dig the photo's out sometime), and redhead, this year a black afro ddin't seem like a bad idea! Unfotunately my faithful sidekick Davina wasn't there this year :(

However the socks against my chest got really itchy...not to mention moist and manky!

Here are some pics of the other palooka's that decided to run the race :PBelieve it or not thats a pic of my sexy behind!! :P
And this is a pic of me, with a sagging chest, and my running partner, Melodie, she is patient enough to run when I can run, and walk when I need to walk. I say... whats wrong with her :P
And here is a pic of me looking rather tired, but happy to be out of my gimp suit..
The race itself was hot and there was a lot more walking done than I normally do. Add to the heat a pair of sox on my chest and a wig, and it makes for a VERY hot mark...excuse the pun...it was never going to be fast so the 81 minutes was quite alright for me :) Not sure about the turquoise T-Shirt though.

Week 35

I think monday morning was just too much this week and got left out. The intention was to keep pushing the running time up, but it never happened. I've come to a realisation, but I'll talk about that in my next post.

Monday evening 25/08/08
Distance run: 6km
Time: 48:00
Pace: 8:00
Interval (w/r): 80/55

Wednesday morning 27/08/08
Distance run: 2km
Time: 14:11
Pace: 7:05
Interval (w/r): 60/75

Wednesday evening 27/08/08
Distance run: 6km
Time: 45:34
Pace: 7:35
Interval (w/r): 80/60

Friday morning 29/08/08
Distance run: 2km
Time: 14:09
Pace: 7:04
Interval (w/r): 60/75

Friday evening 29/08/08
Distance run: 4km
Time: 34:36
Pace: 8:39
Interval (w/r): Walked

Saturday afternoon 30/08/08
Distance run: 10km
Time: 1:21:21
Pace: 8:08
Interval (w/r): 2:00/1:00

Total distance this week: 30km

The walk on Friday was because I knew I'd be doing the Spar Ladies Race on Saturday afternoon. It was good fun, but damn hot!! Nothing like a bunch of sweaty guys in girls clothing for a good laugh... especially when you are one of them...see my next post

Week 34

This week, I started increasing the running time in my early morning runs by 5 seconds every day. I think I'm going to go back to my old style of putting every exercise seperately, I think it's clearer to see whats been happening.

Monday morning 18/08/08
Distance run: 2km
Time: 14:52
Pace: 7:28
Interval (w/r): 60/65

Monday evening 18/08/08
Distance run: 6km
Time: 46:21
Pace: 7:43
Interval (w/r): 70/50

Wednesday morning 20/08/08
Distance run: 2km
Time: 14:06
Pace: 7:03
Interval (w/r): 60/70

Wednesday evening 20/08/08
Distance run: 6km
Time: 45:28
Pace: 7:34
Interval (w/r): 70/50

Friday evening 22/08/08
Distance run: 5.5km
Time: 50:26
Pace: 9:10
Interval (w/r): Walked

Total distance this week: 21.5km

I was trying to increase the running time rapidly, and it seemed to work fine until a little bit of wine for a friends birthday on Thursday night spoilt the party :P