What a hectic couple of days!
Sunday (Xmas) - No way I was going to get a run in today with Santa calling in and 3 excited kids then hauling up to the in laws for a great seafood lunch and hoping in and out of the pool as required to combat the very warm day. This Christmas was designated by the wife as only 1 running related present allowed so I opted for a smaller Camelbak Altera to use for my longer training runs instead of a bottle bum bag that I have now. I did manage to score another running gift from my parents in the form of a Nike Electrolite (for when the days get shorter again...).
Monday (Boxing day) - Headed out for a medium/long style run early in the morning before my family arrived for Christmas II at our place. It was quite warm but a good hit out as well.
Stats 17.6km in 1:27:41 (avg pace 4:58)
Tuesday (#3 Birthday) - Again a day that it was going to be hard to get out for a run with our youngest's thirrd birthday. A early start followed by shopping/prep for afternoon tea that would stretch on into drinks etc, last guest leaving at around midnight. Had great fun playing Buzz and Singstar on the newish Playstation 2.
Wednesday - A little dusty after the night before and prefered the lounge for extended periods after the busy last few days rather than lacing up the shoes for a run.
Thursday - Decided on another longer run today. The course included my usual jaunt down to the Lane Cove National Park Weir, followed by meandering up the valley to Macquarie Centre and then across to Quarry Rd and then home, with the nice/nasty addition of a climb back up Pittwater Road for a km right at the end of the run. I was contemplating (as you do) this run and how the third 5km (ie 10-15km) always seems a grind. In analysing the Garmin data I now know why as it is a constant climb through this 5km section. Quite warm by the time I finished in a lather of sweat. The godd thing is I seem to have avoided any weight gain, despite overindulging a little in the last few days.
Stats - 21km in 1:44:08 (avg pace 4:58)
Plans for the rest of the week include a recovery run tomorrow with potentially a last 5km race of the year on Saturday for the Cool Running 5km challenge at the bay. On Sunday I'll see in the New Year with the Black Stump Bush Run, on what it sounds like will be another warm day....
Thursday, December 29, 2005
Saturday, December 24, 2005
Quarry Road Initiation
The Quarry Road trail which runs between Hornsby and Galston has a reputation as a good Six Foot Track training regime and given my focus on this event I decided to join in the organised group run for Christmas Eve. Knowing there is no water available on the trail but that Horrie was bringing some refreshments to leave at the trailhead. I thought about using the Camelbak but just opted for the bottle bumbag.
As I was driving up I started to already question the wisdom of not using the camelbak as the outside temperature indicator was reading 37 degrees! A whole heap of runners, with some familiar faces showed up and we set off. My usual fairly fast downhill style saw me tucked in behind Uncle Dave (about the only time that will ever happen!) until it levelled out a little where I let him go. After about 1.5km I crossed the bridge over Berowra Creek and started climbing. About halfway up Don Juan and Royworlds caught up to me and by the top Suzanne K had also latched on. From there it was still about 2km to the trailhead at the other end of the track where Spud had left some provisions to restock us.
Suzanne and I took off after a little break while the others stayed a little longer. On the longer downhill stretch I pulled clear for a while, only to be passed by DJ. Royworlds went past on the return uphill but I kept him in sight and actually went back past close to the top. I was also a little surprised that I stayed clear of Suzanne. A good gathering at the top where we topped up drinks and caught up with some others who had run earlier but it was still warming up...
Back down the hill, just lurking behind DJ and Suzanne, who turned around after the bridge. I now started to really feel the heat and was consuming quite a bit of water. By the time I got to the major trail junction I was starting to feel the strain and was also worried that Spud had left and so there may be no fluids at the far end. This coupled with starting to struggle and the heat in general left me with the decision to turn around, thus ensuring I would at least make it back to the start with some fluids.
A push back up the hill a second time and was very pleased to see plu minding the camp and immediately plonked myself down and downed a coke and water in quick succession which felt a lot better. Had a chat with plu before heading off to the mother in law's place for a swim to refresh before tacking the horror of food shopping on Christmas Eve.
Stats
Distance : 21.3Km
Time : 2:04:25 (first complete lap was 1:10)
Avg Pace : 5:50 min/km
Avg HR : 163
A fair run, probably too fast on the first lap, but hey a good learning experience! Will certainly aim to run this course a few times in the next couple of months.
Weekly Summary
Distance : 80km
A nice continuing increase in what really is only my third proper full week. Only 11 weeks to go until race day, yikes!! A rest day tomorrow though as the family fun of Christmas unfolds.
Finally I would like to pass on my best wishes to all (any?) that take the time to read this blog, have a great Christmas!
As I was driving up I started to already question the wisdom of not using the camelbak as the outside temperature indicator was reading 37 degrees! A whole heap of runners, with some familiar faces showed up and we set off. My usual fairly fast downhill style saw me tucked in behind Uncle Dave (about the only time that will ever happen!) until it levelled out a little where I let him go. After about 1.5km I crossed the bridge over Berowra Creek and started climbing. About halfway up Don Juan and Royworlds caught up to me and by the top Suzanne K had also latched on. From there it was still about 2km to the trailhead at the other end of the track where Spud had left some provisions to restock us.
Suzanne and I took off after a little break while the others stayed a little longer. On the longer downhill stretch I pulled clear for a while, only to be passed by DJ. Royworlds went past on the return uphill but I kept him in sight and actually went back past close to the top. I was also a little surprised that I stayed clear of Suzanne. A good gathering at the top where we topped up drinks and caught up with some others who had run earlier but it was still warming up...
Back down the hill, just lurking behind DJ and Suzanne, who turned around after the bridge. I now started to really feel the heat and was consuming quite a bit of water. By the time I got to the major trail junction I was starting to feel the strain and was also worried that Spud had left and so there may be no fluids at the far end. This coupled with starting to struggle and the heat in general left me with the decision to turn around, thus ensuring I would at least make it back to the start with some fluids.
A push back up the hill a second time and was very pleased to see plu minding the camp and immediately plonked myself down and downed a coke and water in quick succession which felt a lot better. Had a chat with plu before heading off to the mother in law's place for a swim to refresh before tacking the horror of food shopping on Christmas Eve.
Stats
Distance : 21.3Km
Time : 2:04:25 (first complete lap was 1:10)
Avg Pace : 5:50 min/km
Avg HR : 163
A fair run, probably too fast on the first lap, but hey a good learning experience! Will certainly aim to run this course a few times in the next couple of months.
Weekly Summary
Distance : 80km
A nice continuing increase in what really is only my third proper full week. Only 11 weeks to go until race day, yikes!! A rest day tomorrow though as the family fun of Christmas unfolds.
Finally I would like to pass on my best wishes to all (any?) that take the time to read this blog, have a great Christmas!
Friday, December 23, 2005
Recovery
Easier day today with a couple of laps around Ryde Common on the grass. Shins are a little tender which usually means the calves are a little hammered so did some extra stretching there. Well and truly on the wind down for Christmas now, a couple of drinks in the city this afternoon and then a couple of laps of the Quarry Road course near Hornsby to round out the week, followed by a hopefully refreshing swim at the mother in law's place.
The kids are all wound up now and all shoppign done other than food which I'll finish tomorrow, but will make the annual late night trek to the fish markets tonight to stock up big time for the next couple of days.
The kids are all wound up now and all shoppign done other than food which I'll finish tomorrow, but will make the annual late night trek to the fish markets tonight to stock up big time for the next couple of days.
Thursday, December 22, 2005
Summer Series @ Balmoral + more
Wednesday night and another Summer Series run, this time around the slopes of Balmoral and Chinamans Beach. This has gained some reputation as a tough run, with runners trying to minimise the up/downs, while maximising points. Another well planned map with a tantalising cluster of 90 points at the northernmost edge at Chinamans Beach, but some tricky control placement and route options enroute and then some points to chase at the other end of the map if time permitted.
I opted to run in a counter clockwise direction, giving me various shortcut options if required on the way home. Pretty smooth sailing early on, a slight stumble at 14 in the bush with some lung busters after that climbing up the slopes. My route as per Garmin and Google Earth is here. Time started running low at around 23 and I opted to avoid the drop/climb associated with 4 to 5 and so contoured around to 5. A major snafu then in somehow managing to miss 19 on the way to 22, then downhill towards the finish. I decided to shortcut through the bush, hoping I might spike 2 but missed it and finished 4 minutes late.
Stats
Distance : 8.3km
Time : 48:35
Points : 500 - 40 = 460
Avg pace : 5:50 min/km
Avg HR : 163
Somewhat disappointing, losing in hindsight focus at some key points. Seagull had a blinder with 540 but the real guns ended up with 590!!! Time to mentally refocus on Summer Series, the last couple of runs have come unhinged a little.
A pretty warm night, with bushfires a little further north at Allambie, had a quick post run swim in the hearbour which was great!
Thursday
Opted for a medium/long run today. Started off feeling a bit sluggish and beat up. Eventually warmed up a little, but it was obvious I was still dehydrated from last nights run and so included a few more pitstops to try and top up the fluids. Struggled home in the end, but a good run to have under the belt, trying to keep the normal pace on tired legs/body. Spent the rest of the day rehydrating, having lost 2.5kg in 2 days. Also a noticeable absence of runners/walkers in Lane Cove NP today, just some of the usual cyclists.
Stats
Distance : 14.5km
Time : 1:12:49
Avg Pace : 5:02 min/km
Avg HR : 158
A recovery run tomorrow and then some very hilly trail running on Saturday at some distance, given no time/ability to run on Christmas Day....
I opted to run in a counter clockwise direction, giving me various shortcut options if required on the way home. Pretty smooth sailing early on, a slight stumble at 14 in the bush with some lung busters after that climbing up the slopes. My route as per Garmin and Google Earth is here. Time started running low at around 23 and I opted to avoid the drop/climb associated with 4 to 5 and so contoured around to 5. A major snafu then in somehow managing to miss 19 on the way to 22, then downhill towards the finish. I decided to shortcut through the bush, hoping I might spike 2 but missed it and finished 4 minutes late.
Stats
Distance : 8.3km
Time : 48:35
Points : 500 - 40 = 460
Avg pace : 5:50 min/km
Avg HR : 163
Somewhat disappointing, losing in hindsight focus at some key points. Seagull had a blinder with 540 but the real guns ended up with 590!!! Time to mentally refocus on Summer Series, the last couple of runs have come unhinged a little.
A pretty warm night, with bushfires a little further north at Allambie, had a quick post run swim in the hearbour which was great!
Thursday
Opted for a medium/long run today. Started off feeling a bit sluggish and beat up. Eventually warmed up a little, but it was obvious I was still dehydrated from last nights run and so included a few more pitstops to try and top up the fluids. Struggled home in the end, but a good run to have under the belt, trying to keep the normal pace on tired legs/body. Spent the rest of the day rehydrating, having lost 2.5kg in 2 days. Also a noticeable absence of runners/walkers in Lane Cove NP today, just some of the usual cyclists.
Stats
Distance : 14.5km
Time : 1:12:49
Avg Pace : 5:02 min/km
Avg HR : 158
A recovery run tomorrow and then some very hilly trail running on Saturday at some distance, given no time/ability to run on Christmas Day....
Monday, December 19, 2005
Bay run with a difference
The difference being that the aforementioned bay is actually Port Phillip Bay as I am in Melbourne for work. A while ago Wobbly Man suggested a nice flat run for a recovery run if I was in Melbourne. No time like the present so out this evening. The course follows a tram line to the bay, starting near the casino and finishing at the Tasmania Ferry terminal. It is indeed flat and on a bike path quite removed from traffic, only crossing about 3-4 streets.
The legs were very sluggish to get going, the shins in particular a bit tender after the bashing I gave them yesterday in the lighter racing shoes. Once warmed up however it was not too bad, a very cruisy 8km.
Stats
Distance : 8km
Time : 43:39
Avg pace : 5:27
Avg HR : 146
The legs were very sluggish to get going, the shins in particular a bit tender after the bashing I gave them yesterday in the lighter racing shoes. Once warmed up however it was not too bad, a very cruisy 8km.
Stats
Distance : 8km
Time : 43:39
Avg pace : 5:27
Avg HR : 146
Sunday, December 18, 2005
Good hit out
Ended up not doing a recovery run on Saturday but still managed 72km for the week. I had decided that I was going to do the 10km race, even to the point of setting up the virtual partner feature on the Garmin accordingly. However when I got out to the venue it was quite cool, for this time of the year. That coupled with chatting a few regulars and I signed up for the half before I changed my mind again.
Headed out a little cautiously, just a little slower than the target pace of 4:15. Colin joined me and just before the 5km turnaround we joined up with Barry and Peter from Striders. The 5km split was 21:37. I consciously decided to up the pace a little coming back and we went through 10km in 42:58 (5km split of 21:21). Then we hit the hill on the return loop and I slowly slid off the back of the other 3. Headed back down the hill I managed to regain some ground but ended up about 20m off.
The second lap was tougher as the wind had picked up and running uphill, into a head wind and trying to regain ground is bloody hard. As a result the 15km split was a little slower at 1:05:47 (22:49). Now it was a case of focus on form and pace and bring it home. I could still see Barry about 200m up the road and there was another guy between us so I set out to try and catch him. In the last 2km I was really reeling him in, but ran out of distance, but I ran it out hard all the way to the line.
Stats
Distance : The Garmin said 21.22 but again Sportstracks does better with a 21.11!
Time : I missed the official time and hit the stop on the Garmin after running through the line, roughly 1:33:18
Avg Pace : 4:25
Avg HR : 162
Very happy with this run, given very early in the 6ft prep and since Sydney the training has been maintenance only relatively speaking. Second best ever Half Marathon time and 3 minutes off my previous course PB. The legs have pulled up pretty well, so a great way to end the year of racing (ok, still one Summer Series event to go).
Had a post race seasonal celebratory brew with Colin as he will miss any catch up events looming in the remaining days left in the year.
Headed out a little cautiously, just a little slower than the target pace of 4:15. Colin joined me and just before the 5km turnaround we joined up with Barry and Peter from Striders. The 5km split was 21:37. I consciously decided to up the pace a little coming back and we went through 10km in 42:58 (5km split of 21:21). Then we hit the hill on the return loop and I slowly slid off the back of the other 3. Headed back down the hill I managed to regain some ground but ended up about 20m off.
The second lap was tougher as the wind had picked up and running uphill, into a head wind and trying to regain ground is bloody hard. As a result the 15km split was a little slower at 1:05:47 (22:49). Now it was a case of focus on form and pace and bring it home. I could still see Barry about 200m up the road and there was another guy between us so I set out to try and catch him. In the last 2km I was really reeling him in, but ran out of distance, but I ran it out hard all the way to the line.
Stats
Distance : The Garmin said 21.22 but again Sportstracks does better with a 21.11!
Time : I missed the official time and hit the stop on the Garmin after running through the line, roughly 1:33:18
Avg Pace : 4:25
Avg HR : 162
Very happy with this run, given very early in the 6ft prep and since Sydney the training has been maintenance only relatively speaking. Second best ever Half Marathon time and 3 minutes off my previous course PB. The legs have pulled up pretty well, so a great way to end the year of racing (ok, still one Summer Series event to go).
Had a post race seasonal celebratory brew with Colin as he will miss any catch up events looming in the remaining days left in the year.
Friday, December 16, 2005
Puddles
of sweat that is. Another humid morning today and I headed out for my "medium/long" run. Threaded through LCNP on my usual route to the weir and then back along the Striders 10km course, diverting near the rangers hut on the hill onto the cycleway under the bridge and then weaving through the streets to Macquarie Centre and the cycleway that runs all the way up to Quarry Road. This course is a good challenge as there is quite a bit of up and down but you are rewarded with a great view of the city at the top of Quarry Road and then a great dowhnill stretch. However there is a nasty little bugger of a hill about 1km out from home.
Finished up pretty well but had to do my stretches/exercises etc out on the verandah as the sweat was well and truly running.
Stats
Distance 19.2km
Time 1:36:11
Avg Pace 5:00 min/km :)
Avg HR 159
Missed the recovery run yesterday but might do one tomorrow and then aiming to race at the Sydney Marathon Clinic series on Sunday at scenic (not) Smithfield. Unsure whether to tackle the 10km or half but either way will go out hard and see if I can threaten the PB. Probably leaning towards the 10km though.
Pretty happy with the way the body has adapted to the somewhat sudden increase in training again, the race should be a good guide for reference again in January with another month under my belt.
ps Miners I can't tell what I was getting for someone else to give to me for christmas as it's supposed to be a surprise, but it is not cycling gear......
Finished up pretty well but had to do my stretches/exercises etc out on the verandah as the sweat was well and truly running.
Stats
Distance 19.2km
Time 1:36:11
Avg Pace 5:00 min/km :)
Avg HR 159
Missed the recovery run yesterday but might do one tomorrow and then aiming to race at the Sydney Marathon Clinic series on Sunday at scenic (not) Smithfield. Unsure whether to tackle the 10km or half but either way will go out hard and see if I can threaten the PB. Probably leaning towards the 10km though.
Pretty happy with the way the body has adapted to the somewhat sudden increase in training again, the race should be a good guide for reference again in January with another month under my belt.
ps Miners I can't tell what I was getting for someone else to give to me for christmas as it's supposed to be a surprise, but it is not cycling gear......
Thursday, December 15, 2005
Summer Series Haberfield
Arrived a little later than usual after popping in to my old workplace at Clarence St Cyclery to get a christmas present for myself (to be given to me though!) and also to catch up with my old work mates.
Quite a crowd with a special guest appearance from Striders president Action, who lives around the corner. As I was getting ready to go also saw the Striders MTG doing the dog track loop on their usual Wednesday afternoon run. Checking the results already posted and noticed that Ben Rattray, a seriously good Orienteer, had got the lot and was back close to 2 minutes early!
The controls were pretty well laid out with 3 clusters to entice you to the 3 corners of the map. Had a quick chat/brief with Action, warning him about navigation within Callan Park hospital before going to get changed.
Finally headed off at a good pace, aiming for the controls along the bay run all the way to Iron Cove Bridge, a slight oops in route selection at one control but pretty fast running. The plan coming back was up and through the hospital grounds, sarting off pretty well but then, not heeding my own previously mentioned advice, the wheels fell off with a serious misnavigation and a couple of minutes lost before getting back on track (circled on map). Then to make things worse while I was charging off trying to regain some time I stuffed up again and added probably close to 500m through initially running up the wrong street, but then not continuing and turning right, but back tracking (second circle).
From here everything fell back into place, but the damage was done timewise and I had to rule out visting the southern cluster of points. A real fast hit out on the way back to the finish with the last 500m done at 3:35 min/km pace according to the garmin!!
End result was 520 points but 1:02 late (just not fast enough in that last 500m) to see 20 points deducted for a net score of 500.
Stats
Distance 9.48km
Time 46:02
Avg Pace 4:51 (even after the stuffing around)
Avg HR 174
All in all it was not a good run with the nav problems, but I was very happy with the way I actually ran, the legs felt fresh and recovered after the hills on Tuesday and generated some good speed at the end.
Quite a crowd with a special guest appearance from Striders president Action, who lives around the corner. As I was getting ready to go also saw the Striders MTG doing the dog track loop on their usual Wednesday afternoon run. Checking the results already posted and noticed that Ben Rattray, a seriously good Orienteer, had got the lot and was back close to 2 minutes early!
The controls were pretty well laid out with 3 clusters to entice you to the 3 corners of the map. Had a quick chat/brief with Action, warning him about navigation within Callan Park hospital before going to get changed.
Finally headed off at a good pace, aiming for the controls along the bay run all the way to Iron Cove Bridge, a slight oops in route selection at one control but pretty fast running. The plan coming back was up and through the hospital grounds, sarting off pretty well but then, not heeding my own previously mentioned advice, the wheels fell off with a serious misnavigation and a couple of minutes lost before getting back on track (circled on map). Then to make things worse while I was charging off trying to regain some time I stuffed up again and added probably close to 500m through initially running up the wrong street, but then not continuing and turning right, but back tracking (second circle).
From here everything fell back into place, but the damage was done timewise and I had to rule out visting the southern cluster of points. A real fast hit out on the way back to the finish with the last 500m done at 3:35 min/km pace according to the garmin!!
End result was 520 points but 1:02 late (just not fast enough in that last 500m) to see 20 points deducted for a net score of 500.
Stats
Distance 9.48km
Time 46:02
Avg Pace 4:51 (even after the stuffing around)
Avg HR 174
All in all it was not a good run with the nav problems, but I was very happy with the way I actually ran, the legs felt fresh and recovered after the hills on Tuesday and generated some good speed at the end.
Tuesday, December 13, 2005
More Hill Work
Back to Cox's Road for another hill session.
Pretty much identical to last week, although I was a little dusty for the first couple. The good thing is that I did manage to hold a faster pace for the last few reps.
So 17 reps at an average of 1:42 with a average recovery of 1:53.
Certainly had a good burn going in the quads by the end. Also a CR spotting as I was heading out the door as Kanangra was coming in the other direction.
Tomorrow Summer Series at Haberfield which should include part of the Bay Run I am sure, looks like the start/finish will be near where the CR 5km challenge finishes.
Pretty much identical to last week, although I was a little dusty for the first couple. The good thing is that I did manage to hold a faster pace for the last few reps.
So 17 reps at an average of 1:42 with a average recovery of 1:53.
Certainly had a good burn going in the quads by the end. Also a CR spotting as I was heading out the door as Kanangra was coming in the other direction.
Tomorrow Summer Series at Haberfield which should include part of the Bay Run I am sure, looks like the start/finish will be near where the CR 5km challenge finishes.
Sunday, December 11, 2005
Rocks Push STaR - Long
My first STaR for a while due to a variety of circumstances. This STaR is actually the first run I ever did with the Striders and also probably not far from 3 years ago as well. However I have not run this since (only did the 7am group back then).
A good sized 6:10 group which included CR's Action, Luke Skyrunner, Langswm (and Mrs Langswm), Mike F. The pace was actually quite reasonable, either because Action was with us or maybe the holiday season. Immediately the Garmin had major problems as we ran through the city canyons. Lots of fun as various groups of straggling revellers from partying the night before gave us encouragement. Looped through Darling Harbour where another group of substance influenced individuals were waiting, one trying to run with us for a little while, but his baggy trousers kept on falling down!
The weather was cooler, but still humid with some occasional drizzle. Still a nice steady pace according to the now happier Garmin as we weaved through Pyrmont and Ultimo to Central. More signal problems as we passed through the city on the way to Darlinghurst and Kings Cross. Some nasty sets of stairs here as well.
By the time we got to Rushcutters Bay to start looping back the pace had started to pick up a little. Another climb (and more stairs) back up to Elizabeth Bay and down to Wollomolloo on the way to Lady Macquaries Chair. Through here the 6:20 group caught us and we merged together after a drink stop for the dash around the Opera House and back to the Harbour Bridge. I was struggling a little with the pace here but then realised it was because we were running at 4:30 min/km all of a sudden.
Thankfully the group splintered as most shortcutted back to Observatory Hill while the remainder continued across the bridge to Neutral Bay. By now I was running by myself but still moving nicely. Caught up to Johnny Dark and Professor at Kurraba Point but then had to chase them down again as I stopped for a gu and water. Back through Kiribilli and over the Narbour Bridge to the finish.
Can't say this would be my favorite STaR, too many stairs and running in city streets, but certainly very scenic with all the prominent landmarks featured.
Given the signal problems for the Garmin I gave up looking at splits/pace etc and was quite surprised when I downloaded to Sportstracks that it managed to track my route pretty well despite all the signal problems. Even more surprising was the stats for the run
Distance - 31.6km
Time - 2:41:09
Avg pace - 5:06 min/km
Avg HR - 159
Given we did run for a while at 5:30 pace, the faster back half made a big difference. That is actually my goal for these longer runs, to run a steady pace but pick it up towards the end to try and simulate running at pace on tired legs.
Although they were getting noticeably tired the legs have pulled up pretty well, slight tenderness at the bottom of my right shin where the tendon runs across the ankle then the top of the foot, maybe the shoelace was done up a little tight.
Crazy week coming up with heavy work commitments as well as some of the usual christmas season catching up with clients and business parters at various do's. Will be a challenge to keep on track but we'll see!
A good sized 6:10 group which included CR's Action, Luke Skyrunner, Langswm (and Mrs Langswm), Mike F. The pace was actually quite reasonable, either because Action was with us or maybe the holiday season. Immediately the Garmin had major problems as we ran through the city canyons. Lots of fun as various groups of straggling revellers from partying the night before gave us encouragement. Looped through Darling Harbour where another group of substance influenced individuals were waiting, one trying to run with us for a little while, but his baggy trousers kept on falling down!
The weather was cooler, but still humid with some occasional drizzle. Still a nice steady pace according to the now happier Garmin as we weaved through Pyrmont and Ultimo to Central. More signal problems as we passed through the city on the way to Darlinghurst and Kings Cross. Some nasty sets of stairs here as well.
By the time we got to Rushcutters Bay to start looping back the pace had started to pick up a little. Another climb (and more stairs) back up to Elizabeth Bay and down to Wollomolloo on the way to Lady Macquaries Chair. Through here the 6:20 group caught us and we merged together after a drink stop for the dash around the Opera House and back to the Harbour Bridge. I was struggling a little with the pace here but then realised it was because we were running at 4:30 min/km all of a sudden.
Thankfully the group splintered as most shortcutted back to Observatory Hill while the remainder continued across the bridge to Neutral Bay. By now I was running by myself but still moving nicely. Caught up to Johnny Dark and Professor at Kurraba Point but then had to chase them down again as I stopped for a gu and water. Back through Kiribilli and over the Narbour Bridge to the finish.
Can't say this would be my favorite STaR, too many stairs and running in city streets, but certainly very scenic with all the prominent landmarks featured.
Given the signal problems for the Garmin I gave up looking at splits/pace etc and was quite surprised when I downloaded to Sportstracks that it managed to track my route pretty well despite all the signal problems. Even more surprising was the stats for the run
Distance - 31.6km
Time - 2:41:09
Avg pace - 5:06 min/km
Avg HR - 159
Given we did run for a while at 5:30 pace, the faster back half made a big difference. That is actually my goal for these longer runs, to run a steady pace but pick it up towards the end to try and simulate running at pace on tired legs.
Although they were getting noticeably tired the legs have pulled up pretty well, slight tenderness at the bottom of my right shin where the tendon runs across the ankle then the top of the foot, maybe the shoelace was done up a little tight.
Crazy week coming up with heavy work commitments as well as some of the usual christmas season catching up with clients and business parters at various do's. Will be a challenge to keep on track but we'll see!
Friday, December 09, 2005
Medium Long
The "schedule" had me down for 20km but given the amount of running I hve already done this week off a pretty low base I decided to tone that down to 15km and focus on an even pace.
The usual run down to Lane Cove Weir for a quick drink stop, it seemed humid again this morning. Coming back along the Striders 10km course and there were certainly a few more people out than you see in the middle of winter. Saw fellow CR Barney (or was it cherry, I get them mixed up) near the sandstone bridge.
Up the hill to the gate and then back through suburbia to make it around 14.5km. Felt a little tight to begin but loosened up as I went along. Back home for some stretching and strength exercises, including a bout with the foam roller as I sense my LH ITB is a little tight.
Stats 14.5km in 1:11:38, averages - pace 4:56, HR 158.
I have a recovery run scheduled for tomorrow, will wait and see if I opt to do it or given the sudden step up have a rest in prep for the Sunday STaR.
Weekly summary - 64km, weight 75.9km already down a few kg from a couple of weeks ago but also certainly some fluid replacement still needed after another sweaty run this morning
The usual run down to Lane Cove Weir for a quick drink stop, it seemed humid again this morning. Coming back along the Striders 10km course and there were certainly a few more people out than you see in the middle of winter. Saw fellow CR Barney (or was it cherry, I get them mixed up) near the sandstone bridge.
Up the hill to the gate and then back through suburbia to make it around 14.5km. Felt a little tight to begin but loosened up as I went along. Back home for some stretching and strength exercises, including a bout with the foam roller as I sense my LH ITB is a little tight.
Stats 14.5km in 1:11:38, averages - pace 4:56, HR 158.
I have a recovery run scheduled for tomorrow, will wait and see if I opt to do it or given the sudden step up have a rest in prep for the Sunday STaR.
Weekly summary - 64km, weight 75.9km already down a few kg from a couple of weeks ago but also certainly some fluid replacement still needed after another sweaty run this morning
Thursday, December 08, 2005
SUMMER Series
A bit of a drive out west last night to Northmead for the Summer Series event. Truly summer as the outside temperature sensor in the car was reading 41 degrees (celcius!) this also being accented by a strong warm westerly wind. This is a new map based around the upper reaches of the Parramatta River, Westmead Hospital and Parramatta Jail. Some residual stiffness in the glutes from the hill session yesterday morning in walking around but did not seem to restrict the running at all.
For those interested here is a copy of the map and my route marked out. A quick run through teh streets to 7, then down and across the creek to 11, skirting around the back of the jail to 14 in pretty quick time. Slowed the pace down a little in navigating through the buildings but then picked it up again to get to 21. Lost concentration here, being in the right place but forgetting what I was looking for as a security guard from Parramatta Leagues asked me what I was up to. Pretty plain sailing then through 27, 17 and 5 seeing Richard G, another (faster, ie 37 min 10km) Strider. Across the river for 22, already opting to drop 9 and 10 and some fast flat running to 29. From here I got a break with a series of runners popping out coming in the other direction which helped guide me onto a bush path to 30. Another oops at 3, again forgetting what I was looking for. By 16 I knew I was under a little time pressure and opted to miss 4 and go straight to 19 where I again saw Richard. From 25 I decided to go straight to 20 but the various fences meant there was not a good direct route and in hindsight I should have got 12 as well.
More weaving through fences and buildings to finally get clear running again to 28, across to 23 and then back along the river, getting the feet wet at the crossing to get back with 520 points but 3 minutes late to give me 490 net. The highest score was only 540 so a little disappointed that my various slip ups conspired to cost me probably 30 points.
Overall stats 8.6km in 47:16 (avg pace 5:31 and avg HR of 173). Bloody hot day, the second in not so many days so I am drinking water like crazy today.
This morning I did a light recovery run with 2 laps of North Ryde Common for 6.7km in 38:30 (avg 5:45, avg HR 148). I'm going to base my recovery runs around the common as I can pretty much run on grass the whole way, giving the legs a break. Today they felt pretty bashed up, hopefully will pull up ok for a medium long run tomorrow.
For those interested here is a copy of the map and my route marked out. A quick run through teh streets to 7, then down and across the creek to 11, skirting around the back of the jail to 14 in pretty quick time. Slowed the pace down a little in navigating through the buildings but then picked it up again to get to 21. Lost concentration here, being in the right place but forgetting what I was looking for as a security guard from Parramatta Leagues asked me what I was up to. Pretty plain sailing then through 27, 17 and 5 seeing Richard G, another (faster, ie 37 min 10km) Strider. Across the river for 22, already opting to drop 9 and 10 and some fast flat running to 29. From here I got a break with a series of runners popping out coming in the other direction which helped guide me onto a bush path to 30. Another oops at 3, again forgetting what I was looking for. By 16 I knew I was under a little time pressure and opted to miss 4 and go straight to 19 where I again saw Richard. From 25 I decided to go straight to 20 but the various fences meant there was not a good direct route and in hindsight I should have got 12 as well.
More weaving through fences and buildings to finally get clear running again to 28, across to 23 and then back along the river, getting the feet wet at the crossing to get back with 520 points but 3 minutes late to give me 490 net. The highest score was only 540 so a little disappointed that my various slip ups conspired to cost me probably 30 points.
Overall stats 8.6km in 47:16 (avg pace 5:31 and avg HR of 173). Bloody hot day, the second in not so many days so I am drinking water like crazy today.
This morning I did a light recovery run with 2 laps of North Ryde Common for 6.7km in 38:30 (avg 5:45, avg HR 148). I'm going to base my recovery runs around the common as I can pretty much run on grass the whole way, giving the legs a break. Today they felt pretty bashed up, hopefully will pull up ok for a medium long run tomorrow.
Tuesday, December 06, 2005
Hill reps
Flew back into Sydney on an overnight service, arriving Monday morning. I wore my skins during the flight and the legs felt very fresh yesterday, despite the hard run and then flying for 7 hours.
One obvious weak point in my running has been hills and I have to attack this head on so back around the corner this morning for hill reps up Cox's Road. For reference the distance is about 310m and it is a very even slope, a little bit steeper than Lilyfield Road for those that run there. In the past I have done these as a higher intensity session, usually with less than 10 reps and averaging 1:25 to 1:30 per rep with a standing recovery at the bottom.
Today the goal was to keep on going for an hour, at a slightly slower pace but lots more reps. I ended up with 17 reps done at an average of 1:42 and a run down recovery average of 1:49. Quite a hard session towards the end, hopefully this will build some hill endurance in the legs.
This gave me all up 11.6km (including warmup/down and recovery) in 1:05:53
One obvious weak point in my running has been hills and I have to attack this head on so back around the corner this morning for hill reps up Cox's Road. For reference the distance is about 310m and it is a very even slope, a little bit steeper than Lilyfield Road for those that run there. In the past I have done these as a higher intensity session, usually with less than 10 reps and averaging 1:25 to 1:30 per rep with a standing recovery at the bottom.
Today the goal was to keep on going for an hour, at a slightly slower pace but lots more reps. I ended up with 17 reps done at an average of 1:42 and a run down recovery average of 1:49. Quite a hard session towards the end, hopefully this will build some hill endurance in the legs.
This gave me all up 11.6km (including warmup/down and recovery) in 1:05:53
Sunday, December 04, 2005
Singapore Half Marathon
The Unofficial version.....
Despite a variety of different attempts to late enter the Singapore Half Marathon while I was up here on work I failed :(
So I resolved to run the same distance anyway but by myself as I explored the centre of the island. After a couple of late nights (work socialising) I struggled out of bed at 9am Singapore time and kitted up. I included the waterbottle bumbag as I was sure it would be warm/humid. A bit of stuffing around in trying to get the Garmin to realise this was not Kansas and then I was off. The plan was to run up into the hills in the middle of the island where there are some water reservoirs and it is a little bushier.
At about 7-8km finally I got to the point of not running near major roads and started running on a 2 lane road through the jungle. Wow what an experience. I would have seen about 100+ monkeys, all on the side of the road. Being a little nervous I just kept to my path and kept running, quite a few cars were stopped to take photos and feed them, despite the signs. Also I saw some fairly large lizards, one being the size of a small/medium goanna! The plan was to turn around when the Garmin said 10.5km to get close to a proper out and back half distance.
Coming back down the hill I was starting to wither in the heat and used up the contents of my water bottle just as I arrived near some petrol stations. After sculling a gatorade and then topping up the bottle I was off, but the pace was slowing a bit. At one intersection as I was approaching I saw a car also approaching but as I was distracted my lh foot hit some uneven ground and I stumbled heavily, propping myself up with my left hand/arm and bouncing across the intersection to the amazement of the driver.
I was very glad to get within sight of the hotel and did a little loop to ensure I did knock off the 21.1km. Funny thing is that with some of the early Garmin problems the Sportstracks program actually reckons I did 22.5km!
So I'll take the extra distance and did the run in 1:57:58 (avg pace of 5:14 and avg HR of 174!). It took about 15 minutes standing in the cold shower to stop sweating. I reckon that is the hottest/must humid run I have ever done. Spent the next half hour in the hotel pool and finally felt a little more human again.
A great experience but I must be stark raving mad to be out running in the middle of the day in the tropics! On the way home now, hopefully some consistency in training from this point forward.
Despite a variety of different attempts to late enter the Singapore Half Marathon while I was up here on work I failed :(
So I resolved to run the same distance anyway but by myself as I explored the centre of the island. After a couple of late nights (work socialising) I struggled out of bed at 9am Singapore time and kitted up. I included the waterbottle bumbag as I was sure it would be warm/humid. A bit of stuffing around in trying to get the Garmin to realise this was not Kansas and then I was off. The plan was to run up into the hills in the middle of the island where there are some water reservoirs and it is a little bushier.
At about 7-8km finally I got to the point of not running near major roads and started running on a 2 lane road through the jungle. Wow what an experience. I would have seen about 100+ monkeys, all on the side of the road. Being a little nervous I just kept to my path and kept running, quite a few cars were stopped to take photos and feed them, despite the signs. Also I saw some fairly large lizards, one being the size of a small/medium goanna! The plan was to turn around when the Garmin said 10.5km to get close to a proper out and back half distance.
Coming back down the hill I was starting to wither in the heat and used up the contents of my water bottle just as I arrived near some petrol stations. After sculling a gatorade and then topping up the bottle I was off, but the pace was slowing a bit. At one intersection as I was approaching I saw a car also approaching but as I was distracted my lh foot hit some uneven ground and I stumbled heavily, propping myself up with my left hand/arm and bouncing across the intersection to the amazement of the driver.
I was very glad to get within sight of the hotel and did a little loop to ensure I did knock off the 21.1km. Funny thing is that with some of the early Garmin problems the Sportstracks program actually reckons I did 22.5km!
So I'll take the extra distance and did the run in 1:57:58 (avg pace of 5:14 and avg HR of 174!). It took about 15 minutes standing in the cold shower to stop sweating. I reckon that is the hottest/must humid run I have ever done. Spent the next half hour in the hotel pool and finally felt a little more human again.
A great experience but I must be stark raving mad to be out running in the middle of the day in the tropics! On the way home now, hopefully some consistency in training from this point forward.
Thursday, December 01, 2005
Summer Series - Blackman Park
A tough run last year and after a quick look at the map it would be no different. Spent quite a while trying to work out a good route which in itself is a good indication of a well set map. Finally headed off and opted to climb straight up to the industrial area, pick up a few points and then down to the bush along Lane Cove River. The fast climb left me a little breathless but I soon settled down through the bush section with a number of other runners following a similar route. A climb back up to pick up some more points and then zig zagging through Lane Cove West all the way to Centennial Avenue and then along here towards River Road. Another quick section of bush and back just one minute late for 480 points. A real tough run and in hindsight I could have done better with my route selection Seagull pipped me by 10 points, well done, but not many others had bettered his score when I left.
Stats 7.9km in 45.34 (avg pace 5:46 and HR 174).
Thanks to all who commented, I think 5kg is realistic, especially since I have put one or two back on since Sydney. Clairie, I'm replacing the grog with low cal cordial, or water, hopefully that will still make a difference. I'm in the airport lounge waiting to board for Singapore, a few runs in the humidity will keep me honest!
Stats 7.9km in 45.34 (avg pace 5:46 and HR 174).
Thanks to all who commented, I think 5kg is realistic, especially since I have put one or two back on since Sydney. Clairie, I'm replacing the grog with low cal cordial, or water, hopefully that will still make a difference. I'm in the airport lounge waiting to board for Singapore, a few runs in the humidity will keep me honest!
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