Saw the witch doctor yesterday as the hammie/glute are still whinging. I am pretty sure it is all SI joint related as when I stretch that area of my lower back I can get it to "pop" and then the twinging goes away.
Some accupuncture and quite a few cracks later and things seem better, but it is still in the background. It has not really affected my running but is a bit of a worry as to what it might do around the 35km mark potentially!
Summer Series tonight in vat's neighbourhood with the last race. I have been slowly sliding down the ladder with my dodgy runs in Jan/Feb and the fast guys coming through so now look like finishing 9th overall.
Lots of thoughts and discussions about post Canberra activities which is good as usually I lose focus. One big decision is no "long" races for a while, (excluding SMH half which is not really that long) until the build up for Sydney.
Wednesday, March 29, 2006
Sunday, March 26, 2006
Hello Mojo?
Up and out to Cherrybrook for a shortened version of a full star. I planned to try and run at 5 min/km pace over what is traditonally a tough course, but shorten the distance. Accordingly I opted for the 6:20 group which was a decent size and off we went!
Some decent hills on this course but I held up pretty well and was pleasantly surprised to still be with the main group after the Pony Club climb to the back of Pennant Hills from the Great North Walk. Took the 2 published shortcuts and tried to maintain the pace coming home along rollercoastering hills.
Stats
Distance 24.2km
Time 1:55:41
Avg Pace 4:46 min/km
Avg HR 167
Quite pleased with this run, some potential doubt on garmin distance reading with signal drop outs but bottom line was a good paced run over a hilly/undulating course. LH Hammie/Glute is still complaining so will get some focus this week.
A great couple of days running providing evidence that maybe I have found my mojo again....
Some decent hills on this course but I held up pretty well and was pleasantly surprised to still be with the main group after the Pony Club climb to the back of Pennant Hills from the Great North Walk. Took the 2 published shortcuts and tried to maintain the pace coming home along rollercoastering hills.
Stats
Distance 24.2km
Time 1:55:41
Avg Pace 4:46 min/km
Avg HR 167
Quite pleased with this run, some potential doubt on garmin distance reading with signal drop outs but bottom line was a good paced run over a hilly/undulating course. LH Hammie/Glute is still complaining so will get some focus this week.
A great couple of days running providing evidence that maybe I have found my mojo again....
Saturday, March 25, 2006
5km hit out
Time for a benchmark measurement after the on/off running of recent times and so headed to the Bay for the monthly Cool Running 5km challenge. A good turn out and around 8 of us in the 20 minute group, including Ray42k, Colin and Professor.
Out pretty fast and I settled into sitting behind the 2 leaders and focussing on my form, trying to remain comfortable and smooth. Missed the first km marker but I think someone called out a 3:46 type time! Through to the 3km mark I stayed with the bunch but drifted off just a little near UTS rowers. Still managed to hold it together in the last km, not losing much distance from the front runners. In the last couple of hundred metres I could hear footsteps coming up on me and the girl who started with us asked where the finish was. I looked around and also saw Professor a metre or so behind and so did a big kick and sprinted for the line!
Quite happy with the end result 19:18, only 3 seconds off my PB from this time last year.
Splits
2km 7:36 7:36
3km 3:52 11:28
4km 3:52 15:20
5km 3:58 19:18
Avg pace 3:51
Avg HR 175
A good tempo run back with Colin (and Mrs Colin) followed by some chit chat before a quick breakfast at Bowen Island :)
Out pretty fast and I settled into sitting behind the 2 leaders and focussing on my form, trying to remain comfortable and smooth. Missed the first km marker but I think someone called out a 3:46 type time! Through to the 3km mark I stayed with the bunch but drifted off just a little near UTS rowers. Still managed to hold it together in the last km, not losing much distance from the front runners. In the last couple of hundred metres I could hear footsteps coming up on me and the girl who started with us asked where the finish was. I looked around and also saw Professor a metre or so behind and so did a big kick and sprinted for the line!
Quite happy with the end result 19:18, only 3 seconds off my PB from this time last year.
Splits
2km 7:36 7:36
3km 3:52 11:28
4km 3:52 15:20
5km 3:58 19:18
Avg pace 3:51
Avg HR 175
A good tempo run back with Colin (and Mrs Colin) followed by some chit chat before a quick breakfast at Bowen Island :)
Thursday, March 23, 2006
Summer Series
After actually running on Sunday and then the publicised trip to Melbourne with comm games interlude, Wednesday was next opportunity for a run and back to Summer Series for another crack. Now I have been mightily disappointed with my Summer Series efforts since January and so was looking forward to this one as it was centered around the area that I do most of my longer runs through from home.
A good analysis of the map provided some great route choices, although it was obvious I would not be able to get the lot.
Ended up running well and getting back just under a minute late. This gave me a net score of 530 points and when I left the top was 570 so a pretty good run for a change, hopefully regaining a few points on seagull who was awol (claiming illness I hear).
Stats
Distance 9.34km (Garmin said 9.78)
Time 45:56
Avg pace 4:54
Avg HR 180
Pretty happy with the actual run (navigation was a plus), LH hammie is a little tight today. Again the new inserts felt good, better already than the old ones!
A good analysis of the map provided some great route choices, although it was obvious I would not be able to get the lot.
Ended up running well and getting back just under a minute late. This gave me a net score of 530 points and when I left the top was 570 so a pretty good run for a change, hopefully regaining a few points on seagull who was awol (claiming illness I hear).
Stats
Distance 9.34km (Garmin said 9.78)
Time 45:56
Avg pace 4:54
Avg HR 180
Pretty happy with the actual run (navigation was a plus), LH hammie is a little tight today. Again the new inserts felt good, better already than the old ones!
Actually running!
Ok the 5000m was unbelievable, the roar of the crowd following the lead group around the track was just like a vocal mexican wave. When Mottram hit the front the whole stadium just went beserk! I went close to losing my voice from yelling so hard (not good post lurgy!). Sorry Wobbly, I have actually been down quite often but my customers keep scheduling meetings at times very inconvenient for running during my visit, soon I hope/promise!
Back to running stuff....
As planned went out for first post 6 ft run on Sunday with the Striders 7am group as host. A good way to ease back into things with 6 min/km pace. The job is sort of like a cattle dog, slowing the front of the pack down while encouraging the stragglers to hang on. Given the run was based just down the road I ran to and from as well. Quite pleased with the new inserts (hi Podrunner if you are out there!), only developed a bit of a hot spot on the rh arch.
The head (and body) still felt the lingering effects of much discussed lurgy but felt good for getting out there!
Distance 15.8km
Time 1:34:13
Avg Pace 5:57
Avg HR 153
Back to running stuff....
As planned went out for first post 6 ft run on Sunday with the Striders 7am group as host. A good way to ease back into things with 6 min/km pace. The job is sort of like a cattle dog, slowing the front of the pack down while encouraging the stragglers to hang on. Given the run was based just down the road I ran to and from as well. Quite pleased with the new inserts (hi Podrunner if you are out there!), only developed a bit of a hot spot on the rh arch.
The head (and body) still felt the lingering effects of much discussed lurgy but felt good for getting out there!
Distance 15.8km
Time 1:34:13
Avg Pace 5:57
Avg HR 153
Monday, March 20, 2006
5000M
A quick email blog from the stands of the MCG while I wait for the Commonwealth Games 5000M race featuring Craig Mottram. In the mean time I get to watch the 100M finals.
Have to be able to take some advantage of all these Melbourne visits!
Sent from my Blackberry
Saturday, March 18, 2006
Turn of the page
Firstly thanks to all for the comments and encouragement!
Fear not, those who have been concerned and contacted me given no blogging. This is not due to illness or depression etc etc but just to being bloody busy with work.
The day after 6 ft I got home for a birthday lunch, where it was obvious I was still lurgified, this continued for a few days, meanwhile work ground on with quite a few committments. I was a little surprised with DOMs hitting on Monday, particularly in the calves. This has been taken into account in my retrospective mulling over the actual run and preparation.
I did manage to slip in a visit to Podrunner to pick up new inserts, as I had become more unhappy with the "old" ones, already I can notice a difference in just walking around in them!
I tend to agree with Don Juan's recent comment and have been focussed more on process/prep rather than how I flogged myself to the edge on the day. Bottom line, in the cold, hard light of day my prep, while better perhaps than last year, also let me down.
However, no morose, sad sack attitude here, lesson learned and tucked away for reference. Three weeks to go till Canberra and I am still in good condition to run ok there. I'm now looking ahead, without a clear goal (other than running 42.2km @ Canberra) but have more than a few ideas in mind. Also believe/hope that the frenetic work schedule will reduce slightly very shortly.
A nice head clearing run tomorrow with Striders as I guide the 7am group around the local area, perfect to clear the cobwebs and get used to the new inserts.
Thanks again to all readers/commenters, despite well meaning rumours about a red-bellied black snake I'm chipper and also seemingly over the dreaded extended lurgy phase 2.
Oh, final word on 6 ft 2006 :), Superflake and Miners, I'd be happy to have some company for 2007, but be warned, I'll be going hard :) :)
Fear not, those who have been concerned and contacted me given no blogging. This is not due to illness or depression etc etc but just to being bloody busy with work.
The day after 6 ft I got home for a birthday lunch, where it was obvious I was still lurgified, this continued for a few days, meanwhile work ground on with quite a few committments. I was a little surprised with DOMs hitting on Monday, particularly in the calves. This has been taken into account in my retrospective mulling over the actual run and preparation.
I did manage to slip in a visit to Podrunner to pick up new inserts, as I had become more unhappy with the "old" ones, already I can notice a difference in just walking around in them!
I tend to agree with Don Juan's recent comment and have been focussed more on process/prep rather than how I flogged myself to the edge on the day. Bottom line, in the cold, hard light of day my prep, while better perhaps than last year, also let me down.
However, no morose, sad sack attitude here, lesson learned and tucked away for reference. Three weeks to go till Canberra and I am still in good condition to run ok there. I'm now looking ahead, without a clear goal (other than running 42.2km @ Canberra) but have more than a few ideas in mind. Also believe/hope that the frenetic work schedule will reduce slightly very shortly.
A nice head clearing run tomorrow with Striders as I guide the 7am group around the local area, perfect to clear the cobwebs and get used to the new inserts.
Thanks again to all readers/commenters, despite well meaning rumours about a red-bellied black snake I'm chipper and also seemingly over the dreaded extended lurgy phase 2.
Oh, final word on 6 ft 2006 :), Superflake and Miners, I'd be happy to have some company for 2007, but be warned, I'll be going hard :) :)
Monday, March 13, 2006
Wipe out!
Well the rematch failed dismally, I'm not feeling up to sifting through the ashes fully at the moment so here is what I posted to Cool Running. I'll download the Garmin and do a more complete blog when the head clears a little.
I had been viewing this years race as a rematch after last year, prep had been fairly good but I managed to develop a nasty lurgy last weekend which got worse through the middle of the week. Some good drugs seemed to turn the tide and by Friday I had actually started to feel human again, just in time!
Started near the front of wave 2 and given my decent downhill running skills was well placed by the top of the stairs. About halfway down we got held up a little by some slower runners which intrigued me, as I eventually squeezed past I glanced back and despite the efforts of the guy to try and hide his bib it was clearly a blue bib, seems that a few people had walked down the track a little and dived in after the first wave went through!
Anyway down onto the road well placed and running easy, this continued all the way to the river, consciously reducing pace based upon heart rate feeback. Regardless I actually got to the river about 1 minute faster than last year.
The plan was to take it easy up Mini Mini and so I was unconcerned about people going past as I wanted quite a bit in the tank for Pluvi and Black Range. Near the top of Mini Mini Action and Spud went past. Going down the other side I struggled to stretch out again and Miss Gazelle zoomed past on the downhill (certainly not a turtle!). Had a good refuel at the aid station and moved off, but the lower calves were twinging a little. Through here Tux blasted past as I think one of the first wave 3 runners.
Got to the bottom of Pluvi and I was now obviously moving slower than most others and all of a sudden felt very drained. Papa and then Amjan went past, got to the first aid station and sat down for a sec to try and regain some energy and drank some more water. It was a real battle to finally get to the next aid station and I literally felt like I had nothing left whatsoever. Sat down on a stump again trying to pep up but things just went downhill. A few minuted later Mr G arrived and did a great job at trying to pep me up to get going (thanks mate!) but I knew I was not going anywhere, in fact the firies sat me down in a proper seat and then I started to get the shakes and noticed my hands had started to go numb. They quickly wrapped me in a space blanket and plied me with snakes, coke and water. The next half hour saw me sitting there shivering under a space blanket on a warm day, watching most of the field go through
Eventually I started to come good and after various discussions with the firies at the station and also on the radio I opted to walk up to the top of pluvi to make it easier for them to get me out. I actually felt ok by then but knew it would not be sensible to continue.
Very embarrassing to be driven out along black range feeling ok while watching the runners battle the track and heat. Obviously my body had not recovered enough from the lurgy. The good thing is the legs did not get absolutely hammered and are just a little tender today.
Finaly got dropped to the finish and watched the rest of the field come in. Many, many great performances out there already mentioned from both Cool Runners and also Striders (mixed loyalties!). In particular Fats, Don Juan, Tux (lurking nicely!), Papa, Amjan, Psychoma and Bernie G. Not to mention Uncle Dave's great return! But really anyone who finished, especially on a tough and warm/hot day is a legend.
Special thanks to the firies from Blaxland station who looked after me, halfway up Pluvio and Terry(?) who drove me back. Well done to Kevin on another great race, I'll be back for sure next year, even though it is 2-0, I'll just have to make it the best of 5
I had been viewing this years race as a rematch after last year, prep had been fairly good but I managed to develop a nasty lurgy last weekend which got worse through the middle of the week. Some good drugs seemed to turn the tide and by Friday I had actually started to feel human again, just in time!
Started near the front of wave 2 and given my decent downhill running skills was well placed by the top of the stairs. About halfway down we got held up a little by some slower runners which intrigued me, as I eventually squeezed past I glanced back and despite the efforts of the guy to try and hide his bib it was clearly a blue bib, seems that a few people had walked down the track a little and dived in after the first wave went through!
Anyway down onto the road well placed and running easy, this continued all the way to the river, consciously reducing pace based upon heart rate feeback. Regardless I actually got to the river about 1 minute faster than last year.
The plan was to take it easy up Mini Mini and so I was unconcerned about people going past as I wanted quite a bit in the tank for Pluvi and Black Range. Near the top of Mini Mini Action and Spud went past. Going down the other side I struggled to stretch out again and Miss Gazelle zoomed past on the downhill (certainly not a turtle!). Had a good refuel at the aid station and moved off, but the lower calves were twinging a little. Through here Tux blasted past as I think one of the first wave 3 runners.
Got to the bottom of Pluvi and I was now obviously moving slower than most others and all of a sudden felt very drained. Papa and then Amjan went past, got to the first aid station and sat down for a sec to try and regain some energy and drank some more water. It was a real battle to finally get to the next aid station and I literally felt like I had nothing left whatsoever. Sat down on a stump again trying to pep up but things just went downhill. A few minuted later Mr G arrived and did a great job at trying to pep me up to get going (thanks mate!) but I knew I was not going anywhere, in fact the firies sat me down in a proper seat and then I started to get the shakes and noticed my hands had started to go numb. They quickly wrapped me in a space blanket and plied me with snakes, coke and water. The next half hour saw me sitting there shivering under a space blanket on a warm day, watching most of the field go through
Eventually I started to come good and after various discussions with the firies at the station and also on the radio I opted to walk up to the top of pluvi to make it easier for them to get me out. I actually felt ok by then but knew it would not be sensible to continue.
Very embarrassing to be driven out along black range feeling ok while watching the runners battle the track and heat. Obviously my body had not recovered enough from the lurgy. The good thing is the legs did not get absolutely hammered and are just a little tender today.
Finaly got dropped to the finish and watched the rest of the field come in. Many, many great performances out there already mentioned from both Cool Runners and also Striders (mixed loyalties!). In particular Fats, Don Juan, Tux (lurking nicely!), Papa, Amjan, Psychoma and Bernie G. Not to mention Uncle Dave's great return! But really anyone who finished, especially on a tough and warm/hot day is a legend.
Special thanks to the firies from Blaxland station who looked after me, halfway up Pluvio and Terry(?) who drove me back. Well done to Kevin on another great race, I'll be back for sure next year, even though it is 2-0, I'll just have to make it the best of 5
Thursday, March 09, 2006
Buckle up, it's going to get bumpy!
Last blog before I go "over the top". Still no running and went home yesterday for and had an afternoon nap, was feeling that bad.
Today it seems the drugs are taking their grip, had a massage at lunch time which ironed a few kinks out and I am just about feeling human again this afternoon.
Quite a deal of FUD now in the mind, certainly not helped by this lurgy but am actually now getting excited, the start lists are out and I am in wave 2. It has been great fun with all the banter going on at CR and also in a email group I have been part of.
Mixed feelings about my prep, lots of focus in December and January but really slipped in February, capped off with the lurgy. If nothing I will be fresh and I just need to keep myself in check until the river (thanks for the reminder Horrie!).
Thanks to all that have been reading and/or commenting I look forward to seeing a lot of you on the track or up cheerleading. If the blackberry works at caves house I'll email a blog post in after the race.
Today it seems the drugs are taking their grip, had a massage at lunch time which ironed a few kinks out and I am just about feeling human again this afternoon.
Quite a deal of FUD now in the mind, certainly not helped by this lurgy but am actually now getting excited, the start lists are out and I am in wave 2. It has been great fun with all the banter going on at CR and also in a email group I have been part of.
Mixed feelings about my prep, lots of focus in December and January but really slipped in February, capped off with the lurgy. If nothing I will be fresh and I just need to keep myself in check until the river (thanks for the reminder Horrie!).
Thanks to all that have been reading and/or commenting I look forward to seeing a lot of you on the track or up cheerleading. If the blackberry works at caves house I'll email a blog post in after the race.
Wednesday, March 08, 2006
Tick tock
Not long to go.....
Actually feeling pretty crappy with continuing lurgy and no running. I'm off to find the drugs that Thorpie was not allowed to take!
Thoughts are drifting to Saturday, if my head stays like this I may need to rethink my plan a little but hey, it can't hurt anymore than last year did.... or can it????
Actually feeling pretty crappy with continuing lurgy and no running. I'm off to find the drugs that Thorpie was not allowed to take!
Thoughts are drifting to Saturday, if my head stays like this I may need to rethink my plan a little but hey, it can't hurt anymore than last year did.... or can it????
Monday, March 06, 2006
Sunshine State
A beautiful morning in Brisbane greeted me as I jogged from the hotel to where I had agreed to meet Tesso and Clairie. They had graciously put aside their rest day after mammoth runs yesterday to join me for a run.
We headed down to the river and along the cycleway, through the gardens and then along the walkway along the river under the Storey Bridge and along the floating walkway. Along the way we compared notes and training in the build up for the various big races coming up. A quick drink and stretch and then back the same way. Near the end the pace stepped up a little :) and we finished up at a nice tempo.
Great to see Clairie and Tesso and a good way to start the day, head still feels a bit stuffy but the legs licked over ok and the lungs were fine (as per avg HR below).
Stats
Distance 10.35km
Time 52:38
Avg speed 5:05
Avg HR 151
These girls are troopers after having run 38 & 40km respectively. Some big performances coming up at Canberra I reckon!
We headed down to the river and along the cycleway, through the gardens and then along the walkway along the river under the Storey Bridge and along the floating walkway. Along the way we compared notes and training in the build up for the various big races coming up. A quick drink and stretch and then back the same way. Near the end the pace stepped up a little :) and we finished up at a nice tempo.
Great to see Clairie and Tesso and a good way to start the day, head still feels a bit stuffy but the legs licked over ok and the lungs were fine (as per avg HR below).
Stats
Distance 10.35km
Time 52:38
Avg speed 5:05
Avg HR 151
These girls are troopers after having run 38 & 40km respectively. Some big performances coming up at Canberra I reckon!
Sunday, March 05, 2006
Intermittent Update
Life is still pretty hectic and so that, coupled with my extended taper means not a lot of running but any done has been intense!
Wednesday Summer Series
This one was in my 'hood and so I did a warmup run over to the start. A nasty little layout with 100 points down in Field of Mars and Buffalo Creek with a climb out and the rest spread out. I opted for the spread out option and took off. Was running pretty well and then had a brain spasm while navigating through the old hospital in Ryde Common, luckily I saw seagull coming the other way so tailed in behind him to nab the control before heading off in different directions. I picked up 500 points but was back late and lost 70 points for a net of 430.
Stats
Distance : 10km
Time : 51:38
Avg Pace : 5:08
Avg HR : 172
The hammie/glut was still playing up a little so I got a massage on Friday afternoon. Tried a new masseur and she was very good, broke up the knots in my piriformis very well!
Saturday - Striders 10km, Homebush
Felt a little dusty this morning, getting over to the start while it was still dark to help set up. Another great turn out and before long Richard had sent us off. I loitered about 5m behind Blue Dog and Colin initially while Action (40 min pacer) was just another 5m in front again. First couple of km were all pretty good, although I was sweating heaps for so early in a run. Colin and Blue Dog went past Action at about 3km and I hung onto him until just before 5km. Pretty much straight away seagull came through and I just focussed on running as smooth as possible.
Ended up crossing the line in 41:24, 30 seconds faster than Lane Cove, and certainly noticed that not as many people passed me in the back half of the race.
Splits
1km 3:53 3:53
2km 3:57 7:50
3km 3:55 11:45
4km 4:02 15:47
5km 4:10 19:57
6km 4:12 24:09
7km 4:22 28:31
8km 4:15 32:46
9km 4:18 37:04
10km 4:20 41:24
Average HR of 178!
Had a family do on later in the day and through the day I started to feel all of the classic cold symptons start to appear. To the point that in the evening I retired early to bed, after taking some cold/flu tablets. I did lay out the running gear in case I felt ok the next morning. As it turns out I didn't and it was a struggle to get moving. Some more drugs and food perked me up a bit. I'm now in Brisvegas and have organised to run with some of the Brissie CR tomorrow morning. Iit will be a nice easy hit out! (I hope)
Plan is for TLC for the body this week, very unlikely that I'll run Summer Series, just a few runs to keep the legs ticking over.
Wednesday Summer Series
This one was in my 'hood and so I did a warmup run over to the start. A nasty little layout with 100 points down in Field of Mars and Buffalo Creek with a climb out and the rest spread out. I opted for the spread out option and took off. Was running pretty well and then had a brain spasm while navigating through the old hospital in Ryde Common, luckily I saw seagull coming the other way so tailed in behind him to nab the control before heading off in different directions. I picked up 500 points but was back late and lost 70 points for a net of 430.
Stats
Distance : 10km
Time : 51:38
Avg Pace : 5:08
Avg HR : 172
The hammie/glut was still playing up a little so I got a massage on Friday afternoon. Tried a new masseur and she was very good, broke up the knots in my piriformis very well!
Saturday - Striders 10km, Homebush
Felt a little dusty this morning, getting over to the start while it was still dark to help set up. Another great turn out and before long Richard had sent us off. I loitered about 5m behind Blue Dog and Colin initially while Action (40 min pacer) was just another 5m in front again. First couple of km were all pretty good, although I was sweating heaps for so early in a run. Colin and Blue Dog went past Action at about 3km and I hung onto him until just before 5km. Pretty much straight away seagull came through and I just focussed on running as smooth as possible.
Ended up crossing the line in 41:24, 30 seconds faster than Lane Cove, and certainly noticed that not as many people passed me in the back half of the race.
Splits
1km 3:53 3:53
2km 3:57 7:50
3km 3:55 11:45
4km 4:02 15:47
5km 4:10 19:57
6km 4:12 24:09
7km 4:22 28:31
8km 4:15 32:46
9km 4:18 37:04
10km 4:20 41:24
Average HR of 178!
Had a family do on later in the day and through the day I started to feel all of the classic cold symptons start to appear. To the point that in the evening I retired early to bed, after taking some cold/flu tablets. I did lay out the running gear in case I felt ok the next morning. As it turns out I didn't and it was a struggle to get moving. Some more drugs and food perked me up a bit. I'm now in Brisvegas and have organised to run with some of the Brissie CR tomorrow morning. Iit will be a nice easy hit out! (I hope)
Plan is for TLC for the body this week, very unlikely that I'll run Summer Series, just a few runs to keep the legs ticking over.
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