Fitness Program

Every morning we wake up at 6:30 to either go for a run a fitness game or a power training game. Dale usually runs with us. Think he is my new idol because he is smallish and tank and he seems to have a level head and smart.

30/4 -3.4km
This was a real wake up call is it out end my eyes up to just how fit i am and just how far away for my fitness goal i am. I ran with Viney and Seals in a time of 18:30 minutes this was good for encouragement and made me try just that bit harder.

1/5-5.5km
5.5km is a long way for me to run so i kind of broke it up into parts I run 20 metres or so and then run for 600 metres or so. This was a great way for my to brake it up. I ended up running it in 30:15 minutes and want to be able to run the whole way and run under 28 minutes as that would be a good time and that would please me.

2/5-fitness game
For the fitness game we played a modified game of soccer. I don't think this was as valuable as running. The game was soccer and if the other team scored a goal and you were on your side the goal would go to the other team and another goal for staying on your side and not running enough. This would work the same way for both teams.

3/5-5.5km
On the 5.5km run i was luckily enough to beat my time which i ran before by around 2 minutes. i got 28:40, which is still pretty slow but gives my great confidence as if i can improve my time by around to minutes imagine what how much time i could improve by the end. I also walked less and i beat Jake again(c'mon).

4/5-fitness game
I still after this session think that running is better and harder, and in total is probably worse for. It was an easy morning of fitness, we worked on our relax time and our teamwork. Overall we did well as a team.

5/5-power training
This mornings power training session was really hard. We ran on a dirt road which was really sandy for about 1.4kms, it in itself was hard and it was really cold. We got to the beach and were told to stretch. Dale made to lines about 10 metres apart. The first exercise was to run up and back and get gradually faster, by the end of this everyone was stuffed. Next was the same but doing push ups at the end, 5. The next was to run it at 100% and still do push ups at the end.

6/5-9.2km
The 9.2km run was a really hard run. We ran in a group for the first 5.4km. This was good as the encouragement was always there but it also made it harder as the boys who general run faster than me were doing well and were fast but i am usually further behind and it was a really effort to keep up in it selves. The beach for the 4km was hard as the sand was soft in places and not in others. I run by myself and in the end came equal 9th in the class which is really good for me and i am really proud of that effort. What made it better was that i didn't walk the whole way. My total time was 58:25.

7/5-fitness game
Today's fitness game was really fun as we played diminishing load, which worked like this. The heaviest people were carried first across 10 metres and then this worked down to the last two people, where one would give a pige back and then he would drop him off at the other side and the carrier would run back to the line and then back to the rest of the group, he quickest would win. After we played gangup dodgeball this was fun as the people how got it after the first person weren't allowed to run.

8/5-3.4km
I was really excited about the run this morning and was looking to gun it and i was trying to beat Jake which unfortunately i didn't end up doing. This morning i was aiming to smash my time which i did recording a 17:15 which i was really impressed about but i didn't beat Jake

9/5-5.5km
This morning i really didn't want to run and couldn't be bothered as it was cold and i had a bit of a cold. But i ended up running really well and i was really happy with my time getting 27:30 which was really solid and i was really tired when i finished.

10/5-morning walk
This morning we went to do a 3km walk we talked with our excuse me gentlemen partner and asked them questions. We where meant to do a power training session but everyone was sore and tired from surfing yesterday, so dale went easy and let us soak up the nice morning and have a good chat.

11/5-3.4km
This run was a different interval run. You had to sprint at the every wooden pole, of which there are about 10 or so of them. This as dale explained was ideal for footy, hockey and soccer. As for footy you sprint when you can tackle someone or have and want the ball, so this is the perfect training. I ended up running a 17:30 which was ok considering the training.

12/5-modified soccer
This was a good morning as we didn't do a 5.5km run, i kind of wanted to do the run though as i wanted to improve my time, although dale going easy on us was a nice change. We ended up drawing at 6 all. The teams were 3&5 on to a strong 2&4. I though we were going to get smashed although a few mistakes from the other team helped us to a solid.

13/5- 5.5km
The 5.5km run was a challenge for me as i woke up with no enthusiasm, as i am getting really tired and i was toasty warm in my bed. Dale started off running but caught me no surprises there, we were in a group of around 6 or so and dale encouraged us to run with him to the jetty and even offered us a prize if we ran with him, which i did and i was very proud of myself. We turned around where i usually catch my breath and ran with dale all the way back. it was the hardest run i have done so far by far and i therefore beat my time, getting 26:56.

14/5- fitness game
this morning was all right with a quick game agility. This game involved for 4 corners running 10 metres as fast as you can and grabbing one cone at a time. This game was hard as it involved a lot of running Then we played a netball type game with 12 on a time and needing ten passes to get a point this was a hard and fun and with got smashed. After for 10 minutes we played normal soccer which was alright.

15/5-5.5km run
this was the morning where i really wanted to run as hard as a can and get the best time possible. This morning i felt really good out of the blocks, running with my singlet i bought from the OP shop for 75 cents. I felt like i was running at a really good constant pace. I run with Todd and Chris, we soon left behind chris and todd and i continued our charge. what was really good this morning was that i could always see the boys in front and i kept my going. I felt really good through the run and i felt fit and able. I finished in 27:30 which i wasn't very happy with but i felt good and strong. At the end i lack the leg lenght to get on a real spirint and kept up with the others that i have run the whole race with.

16/5-3.4km
Today run i was looking forward to running it really hard and hopefully getting under 17 minutes. But i stated to hard i think and couldn't keep on running. I felt really bad running this morning, it was weird doing from feeling fine yesterday to feeling so crap today. I ended up running it in 17:30, i wasn't very happy with that time but felt i could have done much better. Today jonny beat me and that is the first time he has beat me so that is a gage on how bad my day was. After everyone got back we started to play a fitness game, this game was really fun. This game was called chain chasey, it is where you have to get someone it, and then you hold and hands and make a chain, is continues until you have 6 people it and then you break into 3 and start again with those two groups of three. This continues until everyone is it.

17/5-3.4km modified run
This run was a good run as i felt really and everyone was around encouraging everyone. The run was all the same until you reached 20 meters in front of the shed where the final pole was. When you reached it you were running with a group and you ran to the next person and ran him to the final pole as well. This was the same for everyone and in the end got pretty tiring but as i felt good and it felt really worth while.

18/5-2.4km beach walk
The beach walk was just an easy warm up for the massive 11km tomorrow, then sun rise was very pretty and although the morning was a very cold morning. But the chat with friends was a welcome change.

19/5-11km run
Today was the day i was a bit nervous and anxious. I didn't want one mistake to stuff up my whole, like going to hard early or not going hard enough. I woke up naturally as my alarm didn't work. I woke at 6:30am and it suddenly hit me i would run the whole 11kms. I got to the shed where i stretched nervously and had a quiet chat. We got on the bus at 7:00am for the 15 minute drive to a very quiet and sleepy Hardwick Bay. We had little extra stretch down on the beach before we started at 7:20am. The wait was a nervous one, Dale had drawn a line in the sand. We lined up with 30 seconds to go.

And we were off, i followed Dale for about 30 metres while everyone else ran down to the sand, After a while i cut back down to the beach, this was really stupid as just as i did i hit the rocks, so i had to head back up the where i was before. The pack spread out i landed myself just above the middle. I ran with Todd and Chris. This was great as i could see all of us struggling, but willing themselves to keep running. We reached the 4km mark, i think i had a stitch, but it might have just been in my head. We were running strong i couldn't see the campsite because of the fog. I just keep on running, Chris run on past us at about the 6km mark. I wasn't fussed about this as i thought we would eventually track him down. We ran up to Simon who was a bit tired and but was looking really strong, and after a quick chat he sped on. Chris put a bigger gap in front of all of us. I kept on thinking about the stupid things, like beating Dale and coming first and i also worried about throwing up at the end. The run was long and i became tired, what helped was wanting to beat Todd, how ended up beating me by 20 second. Final 3km seemed to go really slow and take forever, as i could see where i wanted to go but it seemed i wasn't moving. I was now in front of Todd by 1 or so metres, this gave my motivation and i pushed on. The final 1.2km was so hard as the dirt track is really soft and is hard to keep a constant and fast rhythm. This was helped along by the supports how helped me run in. Todd had stretched out a good margain in front and i was unable to catch him. My end time was a solid 1:09:45, this was a good time although i was a bit disappointed. But i beat my original goal of getting under an 1:10:00, which was good. Overall i came 12 on the class.

20/5-3.4km run/walk
This was a very late warm downafter the 11km run. This was a chance to better your 3.4km time or just have a nice easy walk too round off a really good fitness program. I walked most of the 3.4km just so i could talk, but we had to stay in front of Paul.