City to Surf Squad Sold Out

We have had a great response to the inaugural City to Surf Training Squad and have sold out the Woman's Only Course. There are still a few slots available for the open Squad which features coaching from 12 time winner and "Mr City to Surf" Ray Boyd. Ray will be at training every Thursday evening plus at the pre-event meal at Siena's Lederville on August 28th. Running Regards, Radar

World Ranking at Number 8...

Greetings all,
The current ITU World Duathlon Rankings have me ranked number 8 in the world this year http://www.triathlon.org/docs/rankings-duathlon-men.pdf?ts=1214731897.
There has been 3 of the 6 World Series races so far. With the ITU Oceania Championships in Newcastle (August 24th) and World Championships in Rimini (September 27th) I am hopefull of getting the ranking in the top 5.
All the best
Radar

State 4km X Country- 2nd place

Today was the 4km WA Short X Country Championships and I got shown a clean pair of heels by young Courtney Carter who took the win comfortably in 11.42 and broke the course record in the process. I was 2nd in 11.52 after being dropped at 2.5km, while 3rd (Scott Tamblin), 4th (Steve Stingemore) and 5th (Shaphan Cox) was a great tussle with times of 11.57, 11.58 and 12.01. It was one of the best local fields for some time and was good to see the numbers were high in the junior divisions as well. The base training continues now and I won't race again until the end of July at the Asics Run for Gold. I will then attempt to turn the tables and win the State 12km X Country Championships on August 3rd. Running Regards, Radar

Normal Training Week

I have recieved quite a few emails asking what type of training I do specifically for duathlon. Here is a sample from last week:
Monday Ride 75 minutes steady with undulating 45 min run off bike (4 min/k)
Tuesday Tempo Intervals 5*1 Mile reps alternating 1/2 Marathon (3.16) and 10k pace (3.08). 20 min Wu and CD
Wednesday AM Ride 1 hour to and 1 hr from work PM Run 75 minutes moderate
Thursday Run Intervals 6k of efforts with short recoveries at 10k pace or 5k pace. 20 min WU and CD
Friday Bike 2 hours
Saturday Group Ride 2.5 hours and PM Easy run 40 minutes
Sunday Long Run 23 km in hills
Cheers
Raf

Welcome to my blog

Greetings all

Look forward to keeping up to date on the blog. Plenty of family time, work and base mileage to be done at the moment so not much to report. Looking to log up 800k plus next 8 weeks of running and then start the specific stuff. On the bike, only 3 rides and 200k a week...have to dust it off before every ride!

Cheers

LOCAL FOCUS IN BUILD UP TO WORLD CHAMPIONSHIPS

After a quick SWOT analysis of my recent European campaign it is time to set in place the formula to try and achieve the objective of top 8 at this year’s World Duathlon Championships in Rimini, Italy.

The most positive part of the assessment was that I was in the lead group in all races I entered. The reality though is that the pace required to be in the pack was very close or at my capacity and therefore left me with few attacking options. The top 5 runners in the sport have run very high 28 or low 29 minute 10k’s, so with the typical 30.30- 31.00 minute 10k opener they are comfortably aerobic and relatively fresh, leaving them ready to attack the second 5k run.

Therefore, the next 4 months will be hard training for the flat and fast Rimini course with a bias toward getting my 10k road to sub 30 minutes. This would give me a realistic opportunity to compete for higher honours on the second run and an extremely good chance to achieve the goal of top 8.

I will be racing the West Australian 4k and 12k cross country championships, plus the Asics Run for Gold and Perth City to Surf, with just two duathlons - the Australian Duathlon Championships in Newcastle on August 24th and the final French GP in Nancy on September 13th.

I am excited at the prospect of competing in West Australian Championship events for the first time in many years and looking forward to renewing competition with some local adversaries.

Running Regards
Radar