Working it out: 11/06/2014
Karate. Kumite practice (light sparring to warm up; combos: 1-2-1(jam) front leg mawashi, 1-2(jam) back leg mawashi, 1-2 back leg mae geri), bo practice.
Run. 15 km @ 1:29:23 (5:58 pace).
A week of poor nutrition and this is the outcome! Though having said that, I can’t be too hard on myself; I felt reasonably average out there for most of the run, just unable to pick up the pace and hold onto it, but I still managed to tick the box at each major distance milestone, e.g., sub-30 at 5 km, sub-60 at 10 km, and sub-90 at 15 km.
A year or two ago I made a comic about David Attenborough, who’s been such an inspiration to so many of us naturalists.
My friend Kiley is one such naturalist. He’s an amazingly knowledgeable and dedicated herpetologist (someone who studies reptiles and amphibians) and an all-around great person. I met him about five years ago. He took me under his herp-wings (marginal scutes?) and taught me a ton about wildlife.
These days we live far away from each other, so we call and sometimes send presents. Yesterday I got a poster tube in the mail. It had a note on it, which you can read in the second picture. In the third picture, you’ll see what was inside the tube. It made my
Kiley has worked with the Orianne Society, an amazing organization named after a young girl who begged her dad to help save snakes. Seriously. If you love animals, check ‘em out.
Run. 21.1 km @ 2:04:27 (5:54 pace).
Absolutely over the moon about this run! Did a lot of things right in the lead up, and taking my prep seriously definitely paid off. My prep:
- Got two nights in a row of good sleep on Thursday and Friday nights. In bed at around 10.30pm which is pretty early for me!
- Stayed loose over the preceding 2 d but nothing too strenuous. Felt fresh and raring to go come Saturday morning.
- Woke up at 6.30am to eat breakfast so that my body would have 4 h to digest the food before the start of my run at 11am.
- Took two carbohydrate gels out with me to test them out. Fatigue was noticeably less and my capacity to maintain a higher work rate was substantially better.
- Increased routine drinking of water pre-run.
In-race CHO intake:
@ ~6 km: 1 x 35 g gel (~23 g CHO) and a few gulps of water. I underestimated how sweet the gel would be; in an attempt to minimise my stoppage time at the drinking tap, I took the whole 35 g in one hit! I also didn’t have a good grasp of how much water I was taking in (hint: not enough), so I felt like I was running with lollies in my mouth for the next few kilometres until I reached the next drinking taps.
@ ~16 km: 1 x 35 g gel (~23 g CHO) and a lot more water! Overcompensated for the first attempt by taking too much water the second time around. Got a bit of a stitch at 16.5 km as a result.
And the outcomes:
- 5 km PB @ 27:03 (5:25 pace), -0:25 faster than previous PB
- 10 km PB @ 55:47 (5:35 pace), -1:42 faster than previous PB
- 15 km PB @ 1:25:52 (5:43 pace), -2:46 faster than previous PB
- 21.1 km PB @ 2:04:27 (5:54 pace), -19:34 faster than previous PB
It’s a few days on since this run, and I still can’t quite believe I hit PBs at all major distance milestones…convincingly so, too! Felt great out there and would be absolutely laughing if I felt like that again come July.
It was my first trial of employing an in-training nutrition strategy, so a lot for me to learn and get used to, but overall a positive experience! The main thing I was pleased to find out was that I didn’t have GI discomfort really (other than taking in too much water with the second gel). I’ve also bought some Dextro Energy tablets, but I’m not sure I’ll be too fond of them as each tablet doesn’t carry that much CHO with it. It means I will need to be consuming them more often during a run, or taking a few at a time. Anyway, will give them a crack with my next long run and make a decision from there!
Lastly, I’m pretty happy with the course I run, as it is sealed and away from cars for most of its length. Having said that, while I do my best to be running non-stop along my usual route, I do have to stop occasionally to cross at traffic lights and also at drinking taps for water breaks. It would be nice to do one fully continuous half-marathon before July so I can see where I’m really at.
Run. 5 km @ 27:28 (5:30 pace).
First run in about 1.5 weeks - running routine got left behind with an insanely busy period at work that had me returning home completely flattened and lacking in energy, so much so that I ended up catching a cold at the end of last week. With all that said, I set out to just go for a trundle and turn the legs over, no expectations beyond that. Surprised to find that I ran a 5 km PB! See ya later, 27:30. Next aim is to hit 5:00 pace for 5 km (so 25:00 or under).
I made a moving version of my Andy Bull album cover for the youtube of his new song Talk Too Much. Not the official music video, just a placeholder.
andy bull is spectacular and this video is quietly enthralling.
Karate. Kihon (teichirenko), kata (Seisan, Ananku).
The class is preparing for a tournament on Sunday, which I agreed to participate in a few weeks ago but now I am not so sure. My karate training has been sub-par over the last 2 months, and I don’t know whether I feel comfortable going out there to compete off the back of such scant preparation. It’s a decision that can wait until the morning, but I think I will probably withdraw from the tournament.