My training progress
last week’s target: 90k
achieved: 48k
year 2008 total to date: 3616k in 47 weeks
this week's target: 90k
weight: 64kg ▼
This week's plans:
Monday an hour's gym soon, I have also found some monkey bars in good repair where I will work towards swinging on them to build up more strength! But I do not expect any initial success. just hanging on them will do for a start. I don't even know if I can re-lean how to swing on them at this age, the shoulders may be beyond repair. Then a run at 4:30 at Parliament House, followed by interval training at 5:30.
Tuesday Spring Series race, 5k at the Boathouse at 6:15pm
Wednesday an hour's gym, followed by an hour's jog.
Thursday Masters track, there's a 1500m and a choice of 3000m or 5000m, I will decide what to run when I get there and see what the weather's like. This week I did not even venture outside all weekend to race as planned, the weather was so foul.
Friday an hour's gym, an hour's run, and a second attempt at monkey bars!
Saturday my first interval session at Stromlo. Every Saturday starting from 29 November, an additional training session will be held at Stromlo Forest Park. Sessions will commence at 9am. All are welcome to come along and join in.
Sunday there is a Masters handicap run at Inaabanya, it starts at 8:30am (note earlier start time). I am on duty so I will not be racing. Annual handicap presentations take place at the conclusion of the event so I must remember to take my camera. And I think I get a trophy this year.
Coming up next year is the Running Festival at Stromlo. The publicity for the event reads:
The inaugural STROMLO Running Festival combines on-site camping and catering into a weekend 'Festival' that is not to be missed. The range of running events will provide something for everyone, from the complete beginner to Australia's elite athletes. So come and join Robert de Castella and be part of something amazing.
The STROMLO Running Festival will provide a friendly, social, exciting, and interactive weekend focussed on running, participation and healthy lifestyles. The combination of multiple running events focussed on participation, on-site catering, camping and caravan accommodation, as well as entertainment, lectures and training sessions, will make the STROMLO Running Festival a unique and nationally recognised event; where experienced and elite athletes will socialise and motivate those individuals who are new to running.
The event slogan – "Get Off The Road" – is highly appropriate given the running events comprising the STROMLO Running Festival will be held on the purpose built Stromlo Cross Country Course, as well as the beautiful fire trials and single tracks within Canberra's nature parks surrounding the Stromlo area.
The STROMLO Running Festival will offer a variety of community and competitive events including:
• Robert de Castella Cross Country Invitational
• Lightning Strike Trail Runs (10km and 30km)
• Cross Country Races (4km and 8km)
• Orienteering Events
• Criterium Track Road Race (1.2km)
• Mountain Race (3.2km)
• Social runs led by Celebrities and Elite athletes
• Government/Business challenge
• Primary School and High School Challenge
The event will also incorporate other activities including:
• Official Opening and Dinner
• Festival Expo
• Running Clinic hosted by elite athletes and coaches
• Bands and Children's Entertainment
• Guest Lectures on Maximising 6-Foot Track Marathon Performance, Injury Prevention, Training, Footwear and Nutrition
• Practical Training Sessions on Core Stability, Running Drills/Plyometrics
Please Note:
• The field will be limited to 2,500 participants and spots are sure to fill quickly – so don't delay, enter now via our secure online site at www.stromlorunningfestival.com.au
• Amazing 2XU bundle for the first 500 entries.
The first 500 entrants will receive a special bundle offer of 2XU STROMLO t-shirt (value $60) and 2XU Compression Socks (value $50) for just $35 - Save over 65%!
Important:
Entries close 20th of February 2009 (unless sold out).
No entries will be taken over the weekend of the event.
Running in Canberra:
Since the establishment of the Australian Institute of Sport in Canberra, the nation's capital has developed a strong history of distance running and is now considered one of Australia's most ideal running locations.
Stromlo Forest was where 'Deek' and many other Australian and International running greats did much of their training through the 1980's and 1990's. In 2003, the entire forest was destroyed in the bushfires that also claimed the lives of four Canberrans. Deek was one of the 500 families who lost everything in those fires and was a key member on the ACT Government's Bushfire Recovery Taskforce. Stromlo Forest Park was one of his ideas; to not just replace what had been lost, but to make it better and to leave a legacy for future generations. Stromlo Forest Park has already become Australia's best, and most sought after, dedicated off-road running and cycling venues.
Australians, and anyone else in the vicinity, come on down to Canberra and join in the fun!
last week’s target: 90k
achieved: 48k
year 2008 total to date: 3616k in 47 weeks
this week's target: 90k
weight: 64kg ▼
This week's plans:
Monday an hour's gym soon, I have also found some monkey bars in good repair where I will work towards swinging on them to build up more strength! But I do not expect any initial success. just hanging on them will do for a start. I don't even know if I can re-lean how to swing on them at this age, the shoulders may be beyond repair. Then a run at 4:30 at Parliament House, followed by interval training at 5:30.
Tuesday Spring Series race, 5k at the Boathouse at 6:15pm
Wednesday an hour's gym, followed by an hour's jog.
Thursday Masters track, there's a 1500m and a choice of 3000m or 5000m, I will decide what to run when I get there and see what the weather's like. This week I did not even venture outside all weekend to race as planned, the weather was so foul.
Friday an hour's gym, an hour's run, and a second attempt at monkey bars!
Saturday my first interval session at Stromlo. Every Saturday starting from 29 November, an additional training session will be held at Stromlo Forest Park. Sessions will commence at 9am. All are welcome to come along and join in.
Sunday there is a Masters handicap run at Inaabanya, it starts at 8:30am (note earlier start time). I am on duty so I will not be racing. Annual handicap presentations take place at the conclusion of the event so I must remember to take my camera. And I think I get a trophy this year.
Coming up next year is the Running Festival at Stromlo. The publicity for the event reads:
The inaugural STROMLO Running Festival combines on-site camping and catering into a weekend 'Festival' that is not to be missed. The range of running events will provide something for everyone, from the complete beginner to Australia's elite athletes. So come and join Robert de Castella and be part of something amazing.
The STROMLO Running Festival will provide a friendly, social, exciting, and interactive weekend focussed on running, participation and healthy lifestyles. The combination of multiple running events focussed on participation, on-site catering, camping and caravan accommodation, as well as entertainment, lectures and training sessions, will make the STROMLO Running Festival a unique and nationally recognised event; where experienced and elite athletes will socialise and motivate those individuals who are new to running.
The event slogan – "Get Off The Road" – is highly appropriate given the running events comprising the STROMLO Running Festival will be held on the purpose built Stromlo Cross Country Course, as well as the beautiful fire trials and single tracks within Canberra's nature parks surrounding the Stromlo area.
The STROMLO Running Festival will offer a variety of community and competitive events including:
• Robert de Castella Cross Country Invitational
• Lightning Strike Trail Runs (10km and 30km)
• Cross Country Races (4km and 8km)
• Orienteering Events
• Criterium Track Road Race (1.2km)
• Mountain Race (3.2km)
• Social runs led by Celebrities and Elite athletes
• Government/Business challenge
• Primary School and High School Challenge
The event will also incorporate other activities including:
• Official Opening and Dinner
• Festival Expo
• Running Clinic hosted by elite athletes and coaches
• Bands and Children's Entertainment
• Guest Lectures on Maximising 6-Foot Track Marathon Performance, Injury Prevention, Training, Footwear and Nutrition
• Practical Training Sessions on Core Stability, Running Drills/Plyometrics
Please Note:
• The field will be limited to 2,500 participants and spots are sure to fill quickly – so don't delay, enter now via our secure online site at www.stromlorunningfestival.com.au
• Amazing 2XU bundle for the first 500 entries.
The first 500 entrants will receive a special bundle offer of 2XU STROMLO t-shirt (value $60) and 2XU Compression Socks (value $50) for just $35 - Save over 65%!
Important:
Entries close 20th of February 2009 (unless sold out).
No entries will be taken over the weekend of the event.
Running in Canberra:
Since the establishment of the Australian Institute of Sport in Canberra, the nation's capital has developed a strong history of distance running and is now considered one of Australia's most ideal running locations.
Stromlo Forest was where 'Deek' and many other Australian and International running greats did much of their training through the 1980's and 1990's. In 2003, the entire forest was destroyed in the bushfires that also claimed the lives of four Canberrans. Deek was one of the 500 families who lost everything in those fires and was a key member on the ACT Government's Bushfire Recovery Taskforce. Stromlo Forest Park was one of his ideas; to not just replace what had been lost, but to make it better and to leave a legacy for future generations. Stromlo Forest Park has already become Australia's best, and most sought after, dedicated off-road running and cycling venues.
Australians, and anyone else in the vicinity, come on down to Canberra and join in the fun!
