Pfitzinger's schedule now calls for VO2Max type training and gues what, this means intervals. After a failed attempt to get up early this sees me headed off to the gym to run on the treadmill for the first time in a while. The program called for 5 x 1200 @ 5km race pace with 2:30 rest. I decided to "modify" this a little and do 1000m reps.
My 5km pace is roughly 3:50 and this is what I have done these before at.About halfway through the third rep I was really struggling and so stopped then I realised that I had also lifted the slope of the treadmill by a couple of degrees and that probably had an effect. Determined to continue I dropped the slope back down but also eased the pace a little to 4:00 min/km and kept going.
Finished with 7 x 1km reps and a 5km warm up/down. Was really trashed after this, a good session but it was obvious I have not done one like this for a while.
Wednesday, July 27, 2005
Catch up time
Wow a lot of things happening at the moment, new computer, business travel, more niggles, a race etc etc so here's a summary of the last week.
Thursday 21
Right hand shin/tendon was still quite sore so I opted for a rest day rather than a recovery run to try and give it a chance to heal.
Friday 22
This was going to be a hard day with 18km in corporating 10km @ HMP, was not happy with the recovery on the right hand lower leg and so decided discretion would be better and rested another day.
Saturday 23
Wanted to give the legs a bit of a hit out before the race tomorrow so did a 8km run but not flat out. Things felt ok so all systems go for Sutherland to Surf, at least I'll be a bit fresher with a mini taper in the last day or 2.
Sunday 24 - Sutherland to Surf race
A great day to run! A bit cold when departing home and got down to near the golf club to meet up with Horrie and Superflake. A few crossed wired saw no Horrie (sorry mate!) but we picked up Sportsman for a car shuffle to Sutherland.
Quite a crowd at the start but I missed a lot of people while I was waiting in the long toilet lines. Lined up at the start with vat_man, Horrie and professor and we must have had the worst position. It took about the first km to be able to run freely for me, worse than the C2S start last year!
Finally got going and caught and went past Horrie at about 2km, Professor and Sportsman (running injured I think) at around 5km. Was not really focussing on splits at all and had no real expectations as to a finish time other than around 45 minutes.
Although the upslopes surprised a little (including that last little bugger) in general they were pretty gradual which suited me.
After I crossed the line finally looked at my time and it was 45:05 so pretty close to the mark. Had a bit of a chat with the usual suspects, looked around for Action etc to run back but missed them so headed off with vat_man back along the course. When we got to Miranda (where vat parked) he did not need to offer twice for a lift the rest of the way back, thanks!!
Splits details were
1km 4:19 4:19
2km 3:34 7:53
3km 3:39 11:32
4km 3:47 15:19
5km 4:12 19:31
6km 4:06 23:37
7km 4:07 27:44
8km 4:19 32:03
9km 4:17 36:20
10km 4:06 40:26
11km 4:18 44:44
?? 0:21 45:05
So a new 10km split PB but will not be recorded. The niggly lower legs complained a little to begin (lack of a warm up), were ok in the race, but then did not like the concept of running back after cooling down for a little while. All up 18km for the day.
Monday 25
A Sunday night flight down to Melbourne and drive to Geelong coupled with a 7am breakfast meeting conspired to keep me from running. By the time all my scheduled meetings had finished for the day it was dark, and also raining, enough motivation not to run given I have not run in Geelong before. Legs pulled up pretty well, upper quads are tight, everything else (niggles included) felt pretty good.
Tuesday 26
Another early start for work but was up earlier and went out for an hour. Everything was still a little tight after Sunday but after a couple of km came good. Soon after a very nice rainstorm (not) swept in from the bay and I got absolutely drenched. 11km in total. Another late flight after meetings and driving back to Melbourne. Unlikely for a early run in the morning as I was knackered!
Summary - slipped off the schedule in the last week but still have run my biggest month ever and a few days to go with a bit more focus. A tough plan for the rest of the week before August arrives.
Thursday 21
Right hand shin/tendon was still quite sore so I opted for a rest day rather than a recovery run to try and give it a chance to heal.
Friday 22
This was going to be a hard day with 18km in corporating 10km @ HMP, was not happy with the recovery on the right hand lower leg and so decided discretion would be better and rested another day.
Saturday 23
Wanted to give the legs a bit of a hit out before the race tomorrow so did a 8km run but not flat out. Things felt ok so all systems go for Sutherland to Surf, at least I'll be a bit fresher with a mini taper in the last day or 2.
Sunday 24 - Sutherland to Surf race
A great day to run! A bit cold when departing home and got down to near the golf club to meet up with Horrie and Superflake. A few crossed wired saw no Horrie (sorry mate!) but we picked up Sportsman for a car shuffle to Sutherland.
Quite a crowd at the start but I missed a lot of people while I was waiting in the long toilet lines. Lined up at the start with vat_man, Horrie and professor and we must have had the worst position. It took about the first km to be able to run freely for me, worse than the C2S start last year!
Finally got going and caught and went past Horrie at about 2km, Professor and Sportsman (running injured I think) at around 5km. Was not really focussing on splits at all and had no real expectations as to a finish time other than around 45 minutes.
Although the upslopes surprised a little (including that last little bugger) in general they were pretty gradual which suited me.
After I crossed the line finally looked at my time and it was 45:05 so pretty close to the mark. Had a bit of a chat with the usual suspects, looked around for Action etc to run back but missed them so headed off with vat_man back along the course. When we got to Miranda (where vat parked) he did not need to offer twice for a lift the rest of the way back, thanks!!
Splits details were
1km 4:19 4:19
2km 3:34 7:53
3km 3:39 11:32
4km 3:47 15:19
5km 4:12 19:31
6km 4:06 23:37
7km 4:07 27:44
8km 4:19 32:03
9km 4:17 36:20
10km 4:06 40:26
11km 4:18 44:44
?? 0:21 45:05
So a new 10km split PB but will not be recorded. The niggly lower legs complained a little to begin (lack of a warm up), were ok in the race, but then did not like the concept of running back after cooling down for a little while. All up 18km for the day.
Monday 25
A Sunday night flight down to Melbourne and drive to Geelong coupled with a 7am breakfast meeting conspired to keep me from running. By the time all my scheduled meetings had finished for the day it was dark, and also raining, enough motivation not to run given I have not run in Geelong before. Legs pulled up pretty well, upper quads are tight, everything else (niggles included) felt pretty good.
Tuesday 26
Another early start for work but was up earlier and went out for an hour. Everything was still a little tight after Sunday but after a couple of km came good. Soon after a very nice rainstorm (not) swept in from the bay and I got absolutely drenched. 11km in total. Another late flight after meetings and driving back to Melbourne. Unlikely for a early run in the morning as I was knackered!
Summary - slipped off the schedule in the last week but still have run my biggest month ever and a few days to go with a bit more focus. A tough plan for the rest of the week before August arrives.
Wednesday, July 20, 2005
River Run revisited
Another "medium long" session scheduled for today. Requiring 24km so I decided to run the River Run Star course that I ran last week. Not as cold as yesterday, even though I was out before the sparrows. Took a little while to warm up but was soon moving pretty freely.
Got back home in just over 1:56 which is over 4 minutes quicker than last time. Part of that was me fumbling in the dark at Buffalo Creek but I'd still say an improvement. Average pace was 4:57 which I am also pretty happy with, this course is undulating, more so than the Western Wanderer from Sunday but I was still pretty close to the mark on pace.
Not a peep out of the LH achilles so we'll put that down as sorted, shins still tender and rh in particular was getting tired. Legs feel much more smashed up through the day post run, but I did not use any Opti, might start doing that for these sessions.
Recovery day tomorrow!
Got back home in just over 1:56 which is over 4 minutes quicker than last time. Part of that was me fumbling in the dark at Buffalo Creek but I'd still say an improvement. Average pace was 4:57 which I am also pretty happy with, this course is undulating, more so than the Western Wanderer from Sunday but I was still pretty close to the mark on pace.
Not a peep out of the LH achilles so we'll put that down as sorted, shins still tender and rh in particular was getting tired. Legs feel much more smashed up through the day post run, but I did not use any Opti, might start doing that for these sessions.
Recovery day tomorrow!
Tuesday, July 19, 2005
Cold!
Related to weather, and not health that is.
A shorter run today which again included a trip to Rotary for some 100m strides.
Everything felt pretty good in the extended warm up but it was cold and then when I got to Rotary field there was a frost on the ground and they had the sprinklers on as well! Managed to avoid most of the water but a nice mental diversion as the sprinklers were turning on an off around the track in some programmed routine as I was running.
The strides in general felt pretty good, in the last couple I mentally tried to adjust my form so I was actually running more with a fore/mid footplant rather than my usual heelstrike. This did seem to make a difference.
Ended up with 11km in total at 5 min/km pace.
Long one tomorrow which with me now being back at work means an early rise, looks like I'll be foregoing the tour tonight :(
A shorter run today which again included a trip to Rotary for some 100m strides.
Everything felt pretty good in the extended warm up but it was cold and then when I got to Rotary field there was a frost on the ground and they had the sprinklers on as well! Managed to avoid most of the water but a nice mental diversion as the sprinklers were turning on an off around the track in some programmed routine as I was running.
The strides in general felt pretty good, in the last couple I mentally tried to adjust my form so I was actually running more with a fore/mid footplant rather than my usual heelstrike. This did seem to make a difference.
Ended up with 11km in total at 5 min/km pace.
Long one tomorrow which with me now being back at work means an early rise, looks like I'll be foregoing the tour tonight :(
Sunday, July 17, 2005
Western Wanderer STaR
Another late night watching the Tour yet again, no way I'll be able to continue this as I start back at work tomorrow. While watching the tour and doing a few other things on the computer I kept an ice pack on the lh achilles and also applied the voltaren gel. Luckily the start is only a short drive from home and so it was pretty relaxed and got there with heaps of time so had a bit of a catch up with Aunty Karin, Truckie, Blue Dog and Bernie.
Headed off at 6:10am again, knowing the pace would probably be on. A few other CR there as well with Coaster, Cherry and to my surprise MPHaz who I assumed would be running the 6:20 group. This run follows the shoreline of the harbour upstream to Concord and then back to the bay.
A nice consistent (but fastish pace) on what was a marked contrast in weather conditions compared to last week at Dee Why. I eased off the back of the group near Concord Golf Course but kept a pretty good tempo going on the way back. Getting to the Bay run near Rodd Island I decided to go for the full distance and it was only near Iron Cove Bridge that the first 6:20 group runner went past.
Stats 32.2km in 2:37:50 (avg pace of 4:54 min/km)
The troublesome achilles started to complain at around 15-20km but amazingly seemed to go away after about 25km. This is not the first time where I have had a niggle of some sort, done a long run and have it go away?? It is a little tender tonight but I'll keep the tlc regime going as it seems to be working. A tough week coming up now that I'm back at work and also trying to keep the heavy duty diatances going. Friday's session in particular is pretty daunting, race time on Sunday with the Sutherland to Surf, a downhillish dash of 11km!
Headed off at 6:10am again, knowing the pace would probably be on. A few other CR there as well with Coaster, Cherry and to my surprise MPHaz who I assumed would be running the 6:20 group. This run follows the shoreline of the harbour upstream to Concord and then back to the bay.
A nice consistent (but fastish pace) on what was a marked contrast in weather conditions compared to last week at Dee Why. I eased off the back of the group near Concord Golf Course but kept a pretty good tempo going on the way back. Getting to the Bay run near Rodd Island I decided to go for the full distance and it was only near Iron Cove Bridge that the first 6:20 group runner went past.
Stats 32.2km in 2:37:50 (avg pace of 4:54 min/km)
The troublesome achilles started to complain at around 15-20km but amazingly seemed to go away after about 25km. This is not the first time where I have had a niggle of some sort, done a long run and have it go away?? It is a little tender tonight but I'll keep the tlc regime going as it seems to be working. A tough week coming up now that I'm back at work and also trying to keep the heavy duty diatances going. Friday's session in particular is pretty daunting, race time on Sunday with the Sutherland to Surf, a downhillish dash of 11km!
Saturday, July 16, 2005
Update
Well the LHS achilles continues to trouble so I did turn the recovery run on Thursday into a rest day. On Friday I set out on another semi long run, for the first 15km everything was very good. Slowly after that the achilles started to niggle again. Regardless it still does not seem to actually trouble the running. A good hit out again, felt very relaxed in this run until around the mark where the achilles started to complain. I'm adding in a climb up Pittwater Rd to home for my long runs now, it's about 1km long uphill and the theory is to really give the already tired legs/lungs a hit to simulate the last section of the marathon at Sydney which will be tough.
Stats 21.1km (hey that distance seems familiar!) in 1:44:01, avg pace 4:56.
I decided to also take Saturday off completely rather than run and have decided not to run KOM tomorrow, opting for the flatter 30km STaR in Sydney's inner west.
Weekly summary 90km (target was 106km but only dropped 2 recovery runs).
I will see the physio on Monday to work on the achilles.
Stats 21.1km (hey that distance seems familiar!) in 1:44:01, avg pace 4:56.
I decided to also take Saturday off completely rather than run and have decided not to run KOM tomorrow, opting for the flatter 30km STaR in Sydney's inner west.
Weekly summary 90km (target was 106km but only dropped 2 recovery runs).
I will see the physio on Monday to work on the achilles.
Wednesday, July 13, 2005
River Run
Pfitzinger has 24km scheduled today and since that is close to a STaR in distance I decided to adopt the River Run STaR course (with the published shortcut to make up 24km). Only about 1.5km from my place to join the course route which then winds through North Ryde to Denistone East, down through West Ryde to Parramatta River and then through Meadowbank, Putney and Gladesville, across to Hunters Hills then back home through Boronia Park.
The sore soleus/achilles from yesterday was evident but only in the background. Shins also felt a little tight after the session yesterday but eventually warmed up. This run the way I went has a tough backend, especially the last climb up Pittwater Rd back home.
Stats 23.5km in 2:00:25 (avg pace 5:08 min/km and this was slowed towards the end by me fumbling in the dark around Buffalo Creek, avg HR 161).
Stretched and used nurofen gel followed by ice on the achilles which seems to have done the job, will wait and see how it feels tomorrow and decide whether I do my scheduled recovery run or have a rest day. Interesting to note that the twinge in the top of my rh foot has gone away.
The sore soleus/achilles from yesterday was evident but only in the background. Shins also felt a little tight after the session yesterday but eventually warmed up. This run the way I went has a tough backend, especially the last climb up Pittwater Rd back home.
Stats 23.5km in 2:00:25 (avg pace 5:08 min/km and this was slowed towards the end by me fumbling in the dark around Buffalo Creek, avg HR 161).
Stretched and used nurofen gel followed by ice on the achilles which seems to have done the job, will wait and see how it feels tomorrow and decide whether I do my scheduled recovery run or have a rest day. Interesting to note that the twinge in the top of my rh foot has gone away.
Tuesday, July 12, 2005
Lactate Threshold run revisited
The basis of this run is a total distance of 16km but 8km of that to be run at Half Marathon Pace. The last time I had this scheduled was 2 weeks ago and I could not hold the pace at Lane Cove, but also had Woodford to Glenbrook still in the legs.
With more flexibility this week in regards to training time while I'm still on holidays I decided to head down to the Bay for a more level course for this run. The plan was to park at the car park near the CR2km marker, do a short lap warmup, start the tempo portion at CR0, do the CR5km and then use the Garmin to manage the last 3km.
However the Garmin had decided to somehow drain it's batteries even though I drained them last night so a slight change of plans with now a turnaround at CR5 and run back to CR2 for the 8km tempo and use the Timex for splits. Felt pretty good warming up, as I ran towards Iron Cove Bridge I think I ran past Tiger Angel doing a PT session but it only dawned on me a bit further along.
As I went past CR0 picked up the tempo with the goal of 4:15 min/km. Towards the end of the faster paced section I felt the LHS calf/achilles getting a little tight. After a 3km warmdown did a few cautious calf stretches and headed home.
Stats overall 16km in 1:13:57. The tempo portion was 8km in 34:22 which is around 4:18 min/km pace.
A hard session, the twinge in the calf seems to have responded to self massage and ice we'll see how it is tomorrow which is scheduled as a longer day.
With more flexibility this week in regards to training time while I'm still on holidays I decided to head down to the Bay for a more level course for this run. The plan was to park at the car park near the CR2km marker, do a short lap warmup, start the tempo portion at CR0, do the CR5km and then use the Garmin to manage the last 3km.
However the Garmin had decided to somehow drain it's batteries even though I drained them last night so a slight change of plans with now a turnaround at CR5 and run back to CR2 for the 8km tempo and use the Timex for splits. Felt pretty good warming up, as I ran towards Iron Cove Bridge I think I ran past Tiger Angel doing a PT session but it only dawned on me a bit further along.
As I went past CR0 picked up the tempo with the goal of 4:15 min/km. Towards the end of the faster paced section I felt the LHS calf/achilles getting a little tight. After a 3km warmdown did a few cautious calf stretches and headed home.
Stats overall 16km in 1:13:57. The tempo portion was 8km in 34:22 which is around 4:18 min/km pace.
A hard session, the twinge in the calf seems to have responded to self massage and ice we'll see how it is tomorrow which is scheduled as a longer day.
Sunday, July 10, 2005
Dee Why Splash
Another struggle out of bed early, the sound of obviously large winds challenged the motivation just that little bit more. Went through the motions and stumbled out the door for the drive to Dee Why. This run has got the better of me each of the previous times I have run it so I was determined to keep a little in reserve for the final stretch this time.
As I arrived at Dee Why the winds seemed to increase and it started to sprinkle. Lurking in a wind sheltered nook at the start it was obvious with people recovering from Gold Coast, running at NOSH and just avoiding the weather that numbers would be small.
The scheduled time came around and 5 of us headed off into the deteriorating weather, fellow CR's superflake and highwayman amongst us. The first several km were pretty tough, running in the dark, howling cold wind and scudding showers. Accordingly chit chat was light. When we got to the school at Oxford Falls teh vote was to stop for a drink, the MTG were huddled there waiting to regroup before headed out. Superflake had to heed natures call and told us to push on. As we headed back to the road the 6:20 group cruised by and in the confusion of MTG/6:10/6:20 in the end three of us ended up about 10m behind the 6:20ers.
As we hit the climb up to Belrose highway slowly eased away and I swapped back on forwards with another strider who I did not know. On the slight slope down between the 2 climbs I cruised past him and got to the park at the top where the equaliser starts just as the 6:20 group finished watering. I stayed with them all the way through the back of Belrose/Frenchs Forest, just easing off at the overbridge. Keeping them in sight in the run across towards Allambie Heights.
The run down the hill was pretty good and caught quite a few 6:00 people. Towards the bottom Superflake caught me up. Once you get to the golf course this run gets tough, the legs used to a good downhill portion all of a sudden have to deal with level ground again. Got to Kingscliffe (?) popped a gu and followed a bit of a conga line up the coast, last year this stretch was extremely ugly but in running with Superflake we kept a good tempo slowly cruising past a number of runners. The last climb up Dee Why hill was a bash but then rolled down to the finish.
Felt pretty fatigued after the run, had a quick chat and then went back to the car to get something dry and warm on. It was a long day after that but the legs actually seemed to be recovering very well.
The stats, 29.8km in 2:32:58 (avg pace of 5:08, avg HR 155). In checking back this is about 2 minutes faster than the run in January and 11 minutes faster than Jan 2004. The good thing is it was a more even pace that both of those runs and done off the back of a lot more km the week leading into the run than both previous runs.
Overall another one of those runs that are as good to finish for the head as much as the legs. Another hard schedule continues courtesy of Mr Pfitzinger this week. Debating about Shoalhaven KOM race next Sunday.
As I arrived at Dee Why the winds seemed to increase and it started to sprinkle. Lurking in a wind sheltered nook at the start it was obvious with people recovering from Gold Coast, running at NOSH and just avoiding the weather that numbers would be small.
The scheduled time came around and 5 of us headed off into the deteriorating weather, fellow CR's superflake and highwayman amongst us. The first several km were pretty tough, running in the dark, howling cold wind and scudding showers. Accordingly chit chat was light. When we got to the school at Oxford Falls teh vote was to stop for a drink, the MTG were huddled there waiting to regroup before headed out. Superflake had to heed natures call and told us to push on. As we headed back to the road the 6:20 group cruised by and in the confusion of MTG/6:10/6:20 in the end three of us ended up about 10m behind the 6:20ers.
As we hit the climb up to Belrose highway slowly eased away and I swapped back on forwards with another strider who I did not know. On the slight slope down between the 2 climbs I cruised past him and got to the park at the top where the equaliser starts just as the 6:20 group finished watering. I stayed with them all the way through the back of Belrose/Frenchs Forest, just easing off at the overbridge. Keeping them in sight in the run across towards Allambie Heights.
The run down the hill was pretty good and caught quite a few 6:00 people. Towards the bottom Superflake caught me up. Once you get to the golf course this run gets tough, the legs used to a good downhill portion all of a sudden have to deal with level ground again. Got to Kingscliffe (?) popped a gu and followed a bit of a conga line up the coast, last year this stretch was extremely ugly but in running with Superflake we kept a good tempo slowly cruising past a number of runners. The last climb up Dee Why hill was a bash but then rolled down to the finish.
Felt pretty fatigued after the run, had a quick chat and then went back to the car to get something dry and warm on. It was a long day after that but the legs actually seemed to be recovering very well.
The stats, 29.8km in 2:32:58 (avg pace of 5:08, avg HR 155). In checking back this is about 2 minutes faster than the run in January and 11 minutes faster than Jan 2004. The good thing is it was a more even pace that both of those runs and done off the back of a lot more km the week leading into the run than both previous runs.
Overall another one of those runs that are as good to finish for the head as much as the legs. Another hard schedule continues courtesy of Mr Pfitzinger this week. Debating about Shoalhaven KOM race next Sunday.
Saturday, July 09, 2005
End of week
A semi big night at Cool Running drinks so not keen at getting up early for the scheduled recovery run. After lunch I perked up and decided to head out to stretch the legs and clear the head.
Another simple exploratory run around the suburbs looking for some good route options. Actually felt pretty good, knocked out 8.6km in 44:29 (avg pace 5:10).
That ends the week on a good note, total distance of 100km. This also happens to be my biggest week of running after sifting back through the logs. While I struggled a little through the week it is heartening to have stayed with the program.
Another simple exploratory run around the suburbs looking for some good route options. Actually felt pretty good, knocked out 8.6km in 44:29 (avg pace 5:10).
That ends the week on a good note, total distance of 100km. This also happens to be my biggest week of running after sifting back through the logs. While I struggled a little through the week it is heartening to have stayed with the program.
Friday, July 08, 2005
Another longish run
Thursday was a recovery run of just under 8km in 41 minutes (5:14 min/km avg HR 155)
Today had another medium/long run down. Headed out a bit later than my normal morning run time, still enjoying the holidays. Felt a little sluggish on the way out. Stopped at the weir for a quick drink and then ran into Mr G out on his morning run. Together we headed back and had a bit of a chat. It was good running with him as I lifted my pace a little. He mentioned that we would probably also see MPHaz and sure enough at around the 2km mark he came past in the opposite direction, all rugged up! I bade Mr G farewell at Scribblys (no way I was running back up there today). Continued along to Macquarie Centre and then along the bike path. Turned off early at Bridge Rd as the legs were starting to feel the pinch.
Ground out the last couple of km with pretty heavy legs. I think I actually ran out of fuel as much as anything else, was very hungry at the end.
17.9km in 1:29:46 (avg pace 5:01 avg HR 160).
I have a recovery run scheduled for tomorrow, given there are CR drinks tonight there is an even chance this may not happen.
Today had another medium/long run down. Headed out a bit later than my normal morning run time, still enjoying the holidays. Felt a little sluggish on the way out. Stopped at the weir for a quick drink and then ran into Mr G out on his morning run. Together we headed back and had a bit of a chat. It was good running with him as I lifted my pace a little. He mentioned that we would probably also see MPHaz and sure enough at around the 2km mark he came past in the opposite direction, all rugged up! I bade Mr G farewell at Scribblys (no way I was running back up there today). Continued along to Macquarie Centre and then along the bike path. Turned off early at Bridge Rd as the legs were starting to feel the pinch.
Ground out the last couple of km with pretty heavy legs. I think I actually ran out of fuel as much as anything else, was very hungry at the end.
17.9km in 1:29:46 (avg pace 5:01 avg HR 160).
I have a recovery run scheduled for tomorrow, given there are CR drinks tonight there is an even chance this may not happen.
Wednesday, July 06, 2005
Medium long
Again taking advantage of being on holiday and also another late night watching the Tour de France I slept in and opted for an afternoon run.
The schedule has a medium long run of 22km. The pace for these runs should be about 10-20% slower than target marathon pace which for me means about 5:00 to 5:30 min/km. Given this is longer than normal I decided to go "exploring" for the run heading pretty much all the way towards Eastwood and then east along Vimiera Road at the back of Macquarie Uni, all the way through LCNP to the weir and then back up Scribblys to home.
In the end it was actually just over 23km and boy there are a few undulations out there. Very happy with my average pace of 5:02, just dieing a little in the last couple of km, Scribblys in particular was not nice.
When I got back mixed up an Endura Opti which seems to have had a good recovery effect, shins are sensitive tonight so the voltaren gel will be used. Recovery run tomorrow of 8km before another longer run on Friday.
The schedule has a medium long run of 22km. The pace for these runs should be about 10-20% slower than target marathon pace which for me means about 5:00 to 5:30 min/km. Given this is longer than normal I decided to go "exploring" for the run heading pretty much all the way towards Eastwood and then east along Vimiera Road at the back of Macquarie Uni, all the way through LCNP to the weir and then back up Scribblys to home.
In the end it was actually just over 23km and boy there are a few undulations out there. Very happy with my average pace of 5:02, just dieing a little in the last couple of km, Scribblys in particular was not nice.
When I got back mixed up an Endura Opti which seems to have had a good recovery effect, shins are sensitive tonight so the voltaren gel will be used. Recovery run tomorrow of 8km before another longer run on Friday.
Tuesday, July 05, 2005
General Aerobic + Speed
Nice description from Pfitzinger for this run. What it means is a total of around 14km which includes 10 x 100m strides.
Since I'm on holidays and starying up late watching the Tour I headed out at around lunchtime. Ran up to Lane Cove Road and went into LCNP at the top gates, all the way through the park over the weir and then continue down along the east bank of Lane Cove River through the golf course and bush to Rotary Field. By the time I got there I was about 12.5km into my run.
Doing 100m strides with already a little fatigue in the legs was interesting, not bothering to collate splits more interested in trying to maintain form and float, then have a 100m jog recovery around the bend before another fast hit out.
Finished that off and again felt the lactic acid in the legs climbing up the hill back home.
Stats 14.9km all up in 1:13:12, gives avg pace of 4:54 and avg HR of 165.
Almost forgot, went to see the witch doctor yesterday, some serious accupuncture to the rh calf/shin which he also seemed to think was the cause behind my rh foot soreness. Every needle he used hit the mark which was quite impressive.
Long one tomorrow as the base building continues.
Since I'm on holidays and starying up late watching the Tour I headed out at around lunchtime. Ran up to Lane Cove Road and went into LCNP at the top gates, all the way through the park over the weir and then continue down along the east bank of Lane Cove River through the golf course and bush to Rotary Field. By the time I got there I was about 12.5km into my run.
Doing 100m strides with already a little fatigue in the legs was interesting, not bothering to collate splits more interested in trying to maintain form and float, then have a 100m jog recovery around the bend before another fast hit out.
Finished that off and again felt the lactic acid in the legs climbing up the hill back home.
Stats 14.9km all up in 1:13:12, gives avg pace of 4:54 and avg HR of 165.
Almost forgot, went to see the witch doctor yesterday, some serious accupuncture to the rh calf/shin which he also seemed to think was the cause behind my rh foot soreness. Every needle he used hit the mark which was quite impressive.
Long one tomorrow as the base building continues.
Sunday, July 03, 2005
A bridge too far?
The title is a great war movie about WW2 and I'll borrow it to describe my STaR which is the Ten Bridges. This is a lap around the back of the harbour starting at Longueville and as the title suggests crosses over 10 bridges.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
A bridge too far?
The title is a great war movie about WW2 and I'll borrow it to describe my STaR which is the Ten Bridges. This is a lap around the back of the harbour starting at Longueville and as the title suggests crosses over 10 bridges.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
A bridge too far?
The title is a great war movie about WW2 and I'll borrow it to describe my STaR which is the Ten Bridges. This is a lap around the back of the harbour starting at Longueville and as the title suggests crosses over 10 bridges.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
With all the different sport on TV, especially the start of the Tour I stayed up to watch the first stage live. Of course I caught the start of the coverage and then woke up about half an hour after it finished at some horrible hour of the morning. Limped into bed only to have the alarm go off what seemed 5 minutes later. I rolled over with all intentions of another 30 seconds with the eyelids in the down position. 30 minutes later my failsafe watch alarm (always have a backup!) went off and after some indecision I got up and madly dashed around to try and get there in time.
Thus no warm up or stretching to speak off, pretty much straight into it. Some usual suspects in the 6:10 group and the pace was initially pretty consistent. Shins were a little sore but other than that felt ok. Horrie was with us today and he seemed to be struggling a little. After the first drink break at the steps to the Harbour Bridge all of a sudden the pace picked up a little and now it was my turn to struggle.
The 6:20 group caught us at the end of the Anzac bridge, most of our group went short but I went long. Of course the pace increased further as we subconsciously tried to hang onto the 6:20 group. As we ran through the back of Annandale/Leichhardt I decided to ease up and Horrie stayed with me. By the time we got the the bay and Iron Cove Bridge I was struggling and my rh foot was starting to complain again. Used a gu at Drummoyne and then struggled towards home, knowing this run has a particularly nasty last couple of km.
Ended up shortcutting out the little Hunters Hill loop and finished with just over 27km in 2:27:30 (avg pace 5:24).
Legs feel very bashed now but rest tomorrow, I'm on holidays but the kids/wife have everything planned out for me.
Saturday, July 02, 2005
Race Report - Homebush 10km
Up at sparrows to get to the bay and set everything up for the timing. As previously posted no real plans or preconceptions as to what I'd do so just lined up at the start near Springer to try and keep the 40 min group in sight at least to begin with. Colin also started near me and at the 1km mark we were about 5m behind Springer but in a seemingly slow time of around 4:20!
Around here Mr G loomed up on my shoulder and we had a quick chat. Colin slowly disappeared into the distance over the next couple of km. Through this time I was pretty much running by myself but could sense others nearby. Sure enough as we headed back out for the second big lap a few familiar faces slowly went past, including spud, Charles C, Barry R. As we went round the 2nd lap Mr G slowly went past also but I managed to hold him pretty much at about 10-15m.
Heading into the last km or so I could percieve I was gaining on him and sure enough slowly reeled him in, as we went up the last little climb I would have only been 1m away but he would have heard me, and also seen my shadow and just picked it up enough to hold me off.
Splits
1km 4:21 4:21 - a bit slow for a change
2km 4:02 8:23 - thats better!
3km 4:04 12:27
4km 4:20 16:47 - who said this was a flat course??
5km 4:04 20:51 - back on track
6km 4:16 25:07 - I think Mr G went past here
7km 4:16 29:23
8km 4:26 33:49 - that damn hill again...
9km 4:22 38:11 - legs feeling dead
10km 3:56 42:07 - chasing G Man :)
All up I'm actually fairly pleased with the run, no taper and a lot of running recently. Lack of speed showed a little but as the endurance increases I should see a natural lift in ability to maintain speed.
Around here Mr G loomed up on my shoulder and we had a quick chat. Colin slowly disappeared into the distance over the next couple of km. Through this time I was pretty much running by myself but could sense others nearby. Sure enough as we headed back out for the second big lap a few familiar faces slowly went past, including spud, Charles C, Barry R. As we went round the 2nd lap Mr G slowly went past also but I managed to hold him pretty much at about 10-15m.
Heading into the last km or so I could percieve I was gaining on him and sure enough slowly reeled him in, as we went up the last little climb I would have only been 1m away but he would have heard me, and also seen my shadow and just picked it up enough to hold me off.
Splits
1km 4:21 4:21 - a bit slow for a change
2km 4:02 8:23 - thats better!
3km 4:04 12:27
4km 4:20 16:47 - who said this was a flat course??
5km 4:04 20:51 - back on track
6km 4:16 25:07 - I think Mr G went past here
7km 4:16 29:23
8km 4:26 33:49 - that damn hill again...
9km 4:22 38:11 - legs feeling dead
10km 3:56 42:07 - chasing G Man :)
All up I'm actually fairly pleased with the run, no taper and a lot of running recently. Lack of speed showed a little but as the endurance increases I should see a natural lift in ability to maintain speed.
Friday, July 01, 2005
Recovery
Nice recovery run through East and North Ryde. Shins still a little tight but eased off after everything warmed up. Amazing difference in weather compared to last night. Slightly cool but clear skies.
Stats 7.6km in 39:58 (avg pace 5:14 avg HR 154, so a true recovery run!)
Striders 10km @ Homebush tomorrow, no real ambitions or preconceptions, my last 10km race was a pretty ugly one at SMC and before that the PB run at Domain. Given the amount of running I've done recently and no taper I will run hard but not be too worried as to what time I do.
Stats 7.6km in 39:58 (avg pace 5:14 avg HR 154, so a true recovery run!)
Striders 10km @ Homebush tomorrow, no real ambitions or preconceptions, my last 10km race was a pretty ugly one at SMC and before that the PB run at Domain. Given the amount of running I've done recently and no taper I will run hard but not be too worried as to what time I do.
Thursday, June 30, 2005
June review
After a pretty haphazard start to the month with niggling injury problems I am very pleased with the end result for June. The total distance ended up at 292km, which is also incidentally the highest amount for a month since March 2004. This is even better given I did not even run the first 5 days of the month. Also a good sign is that the distance was not dominated by STaR running on Sundays with only 1 STaR in the whole of June. Finally a much better month compared to the doldrums I was in last year with only 143km this time last year.
It only goes up from here in terms of distance as we approach 10 weeks out till Sydney. The STaRs will need to be a good backbone.
Highlights for June - consistent training after a slow start
Lowlights - the battle with niggles/injuries, although this seems to be on the improve
It only goes up from here in terms of distance as we approach 10 weeks out till Sydney. The STaRs will need to be a good backbone.
Highlights for June - consistent training after a slow start
Lowlights - the battle with niggles/injuries, although this seems to be on the improve
Rain man
After wimping out this morning with the sound of very heavy rain as I awoke, once again headed out for a late afternoon session to try and stick with the program. The wife just shook her head as I geared up and went out the door. To be honest it was not that bad, mostly a slight drizzle with a good wind to push it around and occasionally a heavier downpour.
Headed on the usual trek down to the weir in LCNP, quite a deal of ground water on the road. The water level over the weir was pretty impressive, you certainly would not want to try and walk across the normally dry causeway. Back up through the park and then an extended run along Lane Cove Road before returning home via Quarry Rd. Certainly felt a lot better than Tuesday, although the legs started to get a little heavy near the end.
I am very pleased that I went out,a good reinforcement of the mental committment I need to make in around 10 weeks time. Would have been way too easy not to run today. For the first time ever, I saw absolutely no one in the whole time that I was in LCNP.
Stats 16.8km in 1:22:22 (avg pace 4:54 and avg HR 167)
Headed on the usual trek down to the weir in LCNP, quite a deal of ground water on the road. The water level over the weir was pretty impressive, you certainly would not want to try and walk across the normally dry causeway. Back up through the park and then an extended run along Lane Cove Road before returning home via Quarry Rd. Certainly felt a lot better than Tuesday, although the legs started to get a little heavy near the end.
I am very pleased that I went out,a good reinforcement of the mental committment I need to make in around 10 weeks time. Would have been way too easy not to run today. For the first time ever, I saw absolutely no one in the whole time that I was in LCNP.
Stats 16.8km in 1:22:22 (avg pace 4:54 and avg HR 167)
Wednesday, June 29, 2005
Recovery run
Not a good nights sleep with #3 joining us in bed and wriggling around. Ignored the alarm when it went off and when I did eventually get up felt quite average. Spent most of the day feeling a little off colour with a slight headache. Still I headed off a little early as work was giving me the irits, cant wait until the holidays next week.
Decided to try a run and hope that the fresh air would clear the head. Mission successful and I cruised around North and East Ryde for an approx 8km recovery run. Legs felt pretty good although the shins are a little tender...
Stats were 7.5km in 37:35, avg pace 4:49 min/km and avg HR 162
Longer run on the program for tomorrow, nice way to end the month and also the financial year!
Decided to try a run and hope that the fresh air would clear the head. Mission successful and I cruised around North and East Ryde for an approx 8km recovery run. Legs felt pretty good although the shins are a little tender...
Stats were 7.5km in 37:35, avg pace 4:49 min/km and avg HR 162
Longer run on the program for tomorrow, nice way to end the month and also the financial year!
Tuesday, June 28, 2005
Urgh
Scheduled session today was a Lactate Threshold run which consisted of 14km overall with 6km of that at Half Marathon pace (which for me should be 4:15 min/km). Not too bad temperature wise but threatening clouds loomed. After a 3km warmup I was in LCNP and at the bottom of Scribbly's, the plan to run to the weir and back and then continue along towards the gates until the 6km ticked over.
Pretty much straight away it looked like it was going to be a struggle and when I turned around to go back from the weir and "uphill" it became pretty obvious that I had no chance at maintaining that pace and opted to ease up but still run the total distance. For sure the legs have not recovered from the thrashing I gave them on Sunday but I ran the distance out, hills were tough though.
Ended up with 14.5km in 1:12:13 (avg pace 4:58 and avg HR 160). If you compare these figures with the run on Friday over pretty much the same course it is pretty obvious I was off my game today. Thinking back to Friday it was probably more a Lactate Threshold run anyway so no great loss.
Recovery run tomorrow which hopefully will loosen the legs up before a longer run Thursday. In particular the upper quads are tight after the downhill running.
I'm actually not that disappointed with today, it shows that I did run hard on Sunday and also the cummulative training is having a fatiguing effect on the legs. An ugly run but the sort of run you need to have to get ready for what is ahead....
Pretty much straight away it looked like it was going to be a struggle and when I turned around to go back from the weir and "uphill" it became pretty obvious that I had no chance at maintaining that pace and opted to ease up but still run the total distance. For sure the legs have not recovered from the thrashing I gave them on Sunday but I ran the distance out, hills were tough though.
Ended up with 14.5km in 1:12:13 (avg pace 4:58 and avg HR 160). If you compare these figures with the run on Friday over pretty much the same course it is pretty obvious I was off my game today. Thinking back to Friday it was probably more a Lactate Threshold run anyway so no great loss.
Recovery run tomorrow which hopefully will loosen the legs up before a longer run Thursday. In particular the upper quads are tight after the downhill running.
I'm actually not that disappointed with today, it shows that I did run hard on Sunday and also the cummulative training is having a fatiguing effect on the legs. An ugly run but the sort of run you need to have to get ready for what is ahead....
Monday, June 27, 2005
Race Report - Woodford to Glenbrook
A hard event for me to resist, 25km of dirt, with an overall elevation drop. For the non locals this is conducted in the Blue Mountains, about an hours drive from the city. Given the recent training efforts no great expectations for me on this run other than to enjoy a good run in the dirt, the rain was an added bonus.
I had arranged to do a car shuffle with Kevin and Colin but got up there way too early so had a read of the paper while waiting. For some reason the guts felt a bit funny so made use of the facilities also while I was waiting. Kevin had texted to say he wasn't coming and Colin rocked up bang on time. We had to pay for both cars to get in and drove down to the finish area to drop my car off. While we were down there a couple approached us looking for the shuttle which was no where to be seen. We gave them a lift up to the start as well. As it happened they turned out to be from Capetown (Colin's old town) as well so a good chat between Glenbrook and the start in the car about the SA running scene.
Bikes everywhere at the start but we linked up with groups of Striders and CR's also waiting for the bikes to go. On time we were off and the first km or so was actually on tar. A fairly good pace early on and I settled into running in a loose group. It wasn't really group running as each uphill different people would slide past me as I controlled my pace and then on the technical downhills I'd scream past them again, lots of fun! However my guts were still giving me trouble and I was certainly jet propelled on certain sections through here.
Through the undulating 12km in pretty much the pace I was expecting and on the last steep downhill I put a gap into most of the runners I had been seesawing with and then it was a case of smooth controlled running on the predominant slightly sloping down hill. At about 20km the legs had used up the endurance I have managed to put back into them since restarting training and then I started to drift back from the people I had been running at the same pace. I was very glad to see the finish line as had pretty much had enough by then.
For sure the last 2km was a tad long, my 301 came up with 25.26km, but it did also measure one of my km splits at around 16km short as it showed a 3:10
Caught up with the usual suspects and some new faces to put names to. Flashduck and twopenny joined us in my car to get back to the various cars. Flashduck rolled her ankle very early into the dirt which must have been disappointing given she drove from Canberra to go in the race.
Overall a PB (well it was my first W2G) with 25.26km in 1:57:52, average pace of 4:40 min/km and avg HR of 167. Interesting to look back and my run on Thursday night was at a faster pace and higher avg HR, supports my thoughts that the legs died.
For interest the 5km splits according to Garmin were
5km 22:04 0:22:04 - more down than up!
10km 24:46 0:46:50 - some nasty little climbs here
15km 23:50 1:10:40 - start of the downhill
20km 21:49 1:32:29 - this was pretty fast!
25km 25:23 1:57:52 - legs fell off here, maybe also a little longer
Rest day on Monday, rhs foot/ankle continues to be mildly sore, ice tonight. Upper quads also caomplaining about all the downhill running :)
I had arranged to do a car shuffle with Kevin and Colin but got up there way too early so had a read of the paper while waiting. For some reason the guts felt a bit funny so made use of the facilities also while I was waiting. Kevin had texted to say he wasn't coming and Colin rocked up bang on time. We had to pay for both cars to get in and drove down to the finish area to drop my car off. While we were down there a couple approached us looking for the shuttle which was no where to be seen. We gave them a lift up to the start as well. As it happened they turned out to be from Capetown (Colin's old town) as well so a good chat between Glenbrook and the start in the car about the SA running scene.
Bikes everywhere at the start but we linked up with groups of Striders and CR's also waiting for the bikes to go. On time we were off and the first km or so was actually on tar. A fairly good pace early on and I settled into running in a loose group. It wasn't really group running as each uphill different people would slide past me as I controlled my pace and then on the technical downhills I'd scream past them again, lots of fun! However my guts were still giving me trouble and I was certainly jet propelled on certain sections through here.
Through the undulating 12km in pretty much the pace I was expecting and on the last steep downhill I put a gap into most of the runners I had been seesawing with and then it was a case of smooth controlled running on the predominant slightly sloping down hill. At about 20km the legs had used up the endurance I have managed to put back into them since restarting training and then I started to drift back from the people I had been running at the same pace. I was very glad to see the finish line as had pretty much had enough by then.
For sure the last 2km was a tad long, my 301 came up with 25.26km, but it did also measure one of my km splits at around 16km short as it showed a 3:10
Caught up with the usual suspects and some new faces to put names to. Flashduck and twopenny joined us in my car to get back to the various cars. Flashduck rolled her ankle very early into the dirt which must have been disappointing given she drove from Canberra to go in the race.
Overall a PB (well it was my first W2G) with 25.26km in 1:57:52, average pace of 4:40 min/km and avg HR of 167. Interesting to look back and my run on Thursday night was at a faster pace and higher avg HR, supports my thoughts that the legs died.
For interest the 5km splits according to Garmin were
5km 22:04 0:22:04 - more down than up!
10km 24:46 0:46:50 - some nasty little climbs here
15km 23:50 1:10:40 - start of the downhill
20km 21:49 1:32:29 - this was pretty fast!
25km 25:23 1:57:52 - legs fell off here, maybe also a little longer
Rest day on Monday, rhs foot/ankle continues to be mildly sore, ice tonight. Upper quads also caomplaining about all the downhill running :)
Friday, June 24, 2005
Rain interrupted play
Woke up this morning with the sound of heavy rain falling. That coupled with the knowledge that is was already cold was enough for me to roll over and go back to sleep!
A hard day at work and I left a little early aiming to do my run in the afternoon. While it had been raining near home it seemed pretty clear when I set out. The usual run down to the weir and by the time I got there most of the light had gone. I had also got down there at a fairly fast clip. Back through the park, it started raining halfway along, all the way to the top gates and then back home along Lane Cove and Cox's Roads. Pretty drenched with a combo of rain and sweat but quite satisfied with the run although I started to flag just near the end but then saw why in the after run Garmin analysis.
Distance of 15.km in 1:10:08 which has an avg pace of 4:37 and an avg HR of 170 (maybe a bit too hard but it felt pretty good).
I'm going to pass on both the CR 5km challenge and/or the 8km recovery run scheduled and opt for a rest day to ensure a good run on Sunday for the Woodford to Glenbrook.
Weekly summary
In the end a long week with a big start. Total distance of 90km. The Parrot predictor says 3:23:59.
Have to say I am very pleased with my progress so far, if tonight's run is any indication my endurance is certainly improving, who knows about speed, I suppose we'll find out next Saturday @ the Homebush 10km. Next week the program had 84km in total scheduled.
A hard day at work and I left a little early aiming to do my run in the afternoon. While it had been raining near home it seemed pretty clear when I set out. The usual run down to the weir and by the time I got there most of the light had gone. I had also got down there at a fairly fast clip. Back through the park, it started raining halfway along, all the way to the top gates and then back home along Lane Cove and Cox's Roads. Pretty drenched with a combo of rain and sweat but quite satisfied with the run although I started to flag just near the end but then saw why in the after run Garmin analysis.
Distance of 15.km in 1:10:08 which has an avg pace of 4:37 and an avg HR of 170 (maybe a bit too hard but it felt pretty good).
I'm going to pass on both the CR 5km challenge and/or the 8km recovery run scheduled and opt for a rest day to ensure a good run on Sunday for the Woodford to Glenbrook.
Weekly summary
In the end a long week with a big start. Total distance of 90km. The Parrot predictor says 3:23:59.
Have to say I am very pleased with my progress so far, if tonight's run is any indication my endurance is certainly improving, who knows about speed, I suppose we'll find out next Saturday @ the Homebush 10km. Next week the program had 84km in total scheduled.
Thursday, June 23, 2005
Brass Monkeys
Yes folks, a tad cooler this morning for my recovery run.
Glad to announce I have finally sorted out a route without too much hills and that has a distance close to 8km (5 miles).
Pretty light and easy, although shins are a little tight. I hope MPHaz's "Alan?" is not coming for a visit.
Longer run again tomorrow and I think I'll take Saturday off to get ready for Woodford to Glenbrook on Sunday.
Distance 8km, time 41 minutes, avg pace 5:18 min/km, avg HR 154
Had a good night last night at dinner with a whole host of Cool Runners!
Glad to announce I have finally sorted out a route without too much hills and that has a distance close to 8km (5 miles).
Pretty light and easy, although shins are a little tight. I hope MPHaz's "Alan?" is not coming for a visit.
Longer run again tomorrow and I think I'll take Saturday off to get ready for Woodford to Glenbrook on Sunday.
Distance 8km, time 41 minutes, avg pace 5:18 min/km, avg HR 154
Had a good night last night at dinner with a whole host of Cool Runners!
Wednesday, June 22, 2005
Shortest day of the year!
Yes and so what do I do but go out earlier than normal as I had to get across town (to Milperra) for a 9am meeting.
Aiming for 18km and running in the dark meant avoiding LCNP first up so I headed across ro Quarry Road and ran up to Denistone, extending my usual route to try and make it closer to the goal. In doing so I think I managed to find every hill in North Ryde/Denistone and Marsfield! Got back on the usual circuit near Macquarie Centre and then ran back through a still quite dark, and cool, LCNP.
Ended up with only 15.7km in 1:18:30 (avg pace 5:00 min/km and avg HR 164). The run was a good effort today and despite the cold I was drenched with sweat by the finish. All of that hill running certainly had an effect.
Recovery tomorrow before another longer run on Friday.
Aiming for 18km and running in the dark meant avoiding LCNP first up so I headed across ro Quarry Road and ran up to Denistone, extending my usual route to try and make it closer to the goal. In doing so I think I managed to find every hill in North Ryde/Denistone and Marsfield! Got back on the usual circuit near Macquarie Centre and then ran back through a still quite dark, and cool, LCNP.
Ended up with only 15.7km in 1:18:30 (avg pace 5:00 min/km and avg HR 164). The run was a good effort today and despite the cold I was drenched with sweat by the finish. All of that hill running certainly had an effect.
Recovery tomorrow before another longer run on Friday.
Tuesday, June 21, 2005
Back into it
11 weeks and 5 days to go!
Now properly into the Pfitzinger program (translated from miles to km so I have done some rounding).
Today's scheduled session was a general aerobic runof around 13km including some speed work of 10 x 100m strides.
I decided to do the normal run down to the weir but this time keep going and run through the Chatswood Golf Course and along the eastern bank of the Lane Cove River. A little slower through here with singletrack bush running and a little stair climb/descent to slow things down.
When I got to Rotary Field I then started my 100m strides which consisted of pretty much getting close to sprinting speed and then "floating" for the last 20m or so. Followed by 100m jog recovery. So the fast pieces were on the straight and recovery on the bends. Did not feel too bad doing this and was not watching or fixated on exactly how fast I was running, more focus on form.
Then a run past all the road works, across the pededstrian bridge over the river and up Magdala Rd hill back home. The hill was hard work and the legs were certainly a little fatigued by the top.
Summary 12.2km in 59:58 (those 2 seconds could be crucial!) avg pace of 4:55 and avg HR of 164.
Now properly into the Pfitzinger program (translated from miles to km so I have done some rounding).
Today's scheduled session was a general aerobic runof around 13km including some speed work of 10 x 100m strides.
I decided to do the normal run down to the weir but this time keep going and run through the Chatswood Golf Course and along the eastern bank of the Lane Cove River. A little slower through here with singletrack bush running and a little stair climb/descent to slow things down.
When I got to Rotary Field I then started my 100m strides which consisted of pretty much getting close to sprinting speed and then "floating" for the last 20m or so. Followed by 100m jog recovery. So the fast pieces were on the straight and recovery on the bends. Did not feel too bad doing this and was not watching or fixated on exactly how fast I was running, more focus on form.
Then a run past all the road works, across the pededstrian bridge over the river and up Magdala Rd hill back home. The hill was hard work and the legs were certainly a little fatigued by the top.
Summary 12.2km in 59:58 (those 2 seconds could be crucial!) avg pace of 4:55 and avg HR of 164.
Monday, June 20, 2005
Poor Mans Comrades
A Fat Ass Run that I started in last year really just to support some of the "proper" runners. This year starting in Gosford made it attractive to have another go, with more fitness but not enough to try the whole way. Also given my questionable durability it was going to be a case of see what happens with a hope to at least make it to Mooney Mooney for around 30km like a STaR.
Jogged down to the Gosford Railway Station from my parents with the 3L Camelback filled to about 2L and stashed with a couple of Power Bars. There were 9 of us starting and I was the only one not planning on running the whole way. Nice steady start running through West Gosford and then straight into it with a nasty climb the back way up to Kariong. I knew this road was steep and most of us walked quite a bit of it. Already about 3 guys pulled away into the distance. Crested the top of the hill with Graham Wye but he pulled away from me as we ran down to the highway. There is a great long stretch of road near Old Sydney Town where you can see down and then back up a big dip and there were 7 of us on this section within sight with just the leader and Tim at the rear not visible.
I really enjoyed the run down to Mooney Mooney Creek, running by myself and focussing on efficient running. I could just see a few runners headed around the corner and up the hill as I reached the bottom and crossed the bridge. Sort of the story of the whole run for me in a way. About two thirds of the way up the climb (near the olf fruit and veg stop) Kevin (& kids) and Sean had parked. Just as I was getting there Jan, Spud and Graham were heading out and since I was well stocked I decided just to keep going and try and keep them in range.
By the interchange at Calga they had disappeared again but now there was a lot more traffic with a lot of cyclists (including a few bunches) and also motorbikes on this section. As one of the bunches from Sydney cruised past someone recognised me and shouted out but I don't know who it was. Some nice little rises on this section just to keep you honest and I polished off a power bar, very happy with my pace which was around 5:40 min/km in general.
At Mount White I was just going to keep on going past the cafe but Sean waved me over. Once again I had caught up to Jan, Spud and Graham. I grabbed a bit of a power bar from Kev and then pushed on knowing the others would cruise past soon enough. By the time be got to the underpass at the freeway sure enough I was running solo again, through here my rh foot was complaining a little and now there were a lot of motorbikes going past in both directions. Once I hit the downhill section however it seemed to free up. Close to the bottom and I noticed someone catching me from behind and it did not look like Tim. Just as we arrived at Mooney Mooney it appeared it was Jan, he had made a pitstop in the bush.
Spud had already been and gone and Graham was getting ready to head out again as well. I had decided that Pie in the Sky would be a good point and so got out the mobile to call my support crew (ie Dad who was also babysitter). The battery had run flat and Kev loaned me his to organise the pick up.
Headed out just behind Jan and Graham left a little after as well so the three of us were strung out across the bridge and up the hill towards Cowan. After about 1km climbing plu appeared out of now where on his bike and rode next to Jan for a little while and then came back to me. We had a quick chat, he gave me a frog lolly which was great and then he headed back down the hill to find the others. By now Graham had dropped out of sight and I was really catching up to Jan very quickly. Just after the bridge to cross over the freeway I went straight past Jan and have to admit I felt a little guilty as I knew my run was coming to an end shortly. Up this hill I was very happy with my running and when I got to the pie in the sky was actually feeling quite good, considering I had just done 40km.
Despite Sean's encouragement to continue to Berowra I decided to finish up, my dad had already arrived to pick me up and I really had to get back and sort out the family to pack and then get back home (the wife was on a girls weekend up north).
Jan it seems was suffering quite badly with tummy problems and took quite a few more minutes before he went past. Graham must have then gone past while I was getting changed.
Given I was quite hungry dad and I had an early lunch (of pies of course) the Burgundy Beef pie in particular being very tasty. Got back to Gosford and eventually packed and sorted the kids out, leaving at around 2:30-3pm. I was planning on exiting at Berowra and following the course down to encourage those still running. However at the Hawkesbury Bridge my 2yo son, who has not been well, proceeded to vomit all over himself and everything near him. Pulled over in a safe spot to tidy him up as much as I could but there was now now way we were going to be able to do a slow drive back through Bobbin Head etc.
However Once we got on the highway I did follow the course from where it joined the highway at Bobbin Head Road and then down the back way through the lower North Shore.
Saw John (I think) walking slowly near Gordon and then Dave (unless I got him and John back the front) looking a little map challenged near Lindfield. Caught up to Spud just near Mowbray Road and gave him a bit of a cheer before headed home to sort out the kids and try and clean up the car.
Great to see that everyone finished, Spud was looking very strong when I saw him last.
My stats 39.6km according to Garmin in 3:48:47 (I did stop the watch when I stopped at Mooney Mooney). Gives me avg pace of 5:46 min/km and avg HR of 156.
I really did have a good run, some chaffing from the camelbak but today have pulled up very well with minimal soreness. Next year hopefully I'll go further again as I slowly ease my way into ultra type running. For sure I have not done such a hard run up hills since 6 ft with three major climbs each a few km long.
Jogged down to the Gosford Railway Station from my parents with the 3L Camelback filled to about 2L and stashed with a couple of Power Bars. There were 9 of us starting and I was the only one not planning on running the whole way. Nice steady start running through West Gosford and then straight into it with a nasty climb the back way up to Kariong. I knew this road was steep and most of us walked quite a bit of it. Already about 3 guys pulled away into the distance. Crested the top of the hill with Graham Wye but he pulled away from me as we ran down to the highway. There is a great long stretch of road near Old Sydney Town where you can see down and then back up a big dip and there were 7 of us on this section within sight with just the leader and Tim at the rear not visible.
I really enjoyed the run down to Mooney Mooney Creek, running by myself and focussing on efficient running. I could just see a few runners headed around the corner and up the hill as I reached the bottom and crossed the bridge. Sort of the story of the whole run for me in a way. About two thirds of the way up the climb (near the olf fruit and veg stop) Kevin (& kids) and Sean had parked. Just as I was getting there Jan, Spud and Graham were heading out and since I was well stocked I decided just to keep going and try and keep them in range.
By the interchange at Calga they had disappeared again but now there was a lot more traffic with a lot of cyclists (including a few bunches) and also motorbikes on this section. As one of the bunches from Sydney cruised past someone recognised me and shouted out but I don't know who it was. Some nice little rises on this section just to keep you honest and I polished off a power bar, very happy with my pace which was around 5:40 min/km in general.
At Mount White I was just going to keep on going past the cafe but Sean waved me over. Once again I had caught up to Jan, Spud and Graham. I grabbed a bit of a power bar from Kev and then pushed on knowing the others would cruise past soon enough. By the time be got to the underpass at the freeway sure enough I was running solo again, through here my rh foot was complaining a little and now there were a lot of motorbikes going past in both directions. Once I hit the downhill section however it seemed to free up. Close to the bottom and I noticed someone catching me from behind and it did not look like Tim. Just as we arrived at Mooney Mooney it appeared it was Jan, he had made a pitstop in the bush.
Spud had already been and gone and Graham was getting ready to head out again as well. I had decided that Pie in the Sky would be a good point and so got out the mobile to call my support crew (ie Dad who was also babysitter). The battery had run flat and Kev loaned me his to organise the pick up.
Headed out just behind Jan and Graham left a little after as well so the three of us were strung out across the bridge and up the hill towards Cowan. After about 1km climbing plu appeared out of now where on his bike and rode next to Jan for a little while and then came back to me. We had a quick chat, he gave me a frog lolly which was great and then he headed back down the hill to find the others. By now Graham had dropped out of sight and I was really catching up to Jan very quickly. Just after the bridge to cross over the freeway I went straight past Jan and have to admit I felt a little guilty as I knew my run was coming to an end shortly. Up this hill I was very happy with my running and when I got to the pie in the sky was actually feeling quite good, considering I had just done 40km.
Despite Sean's encouragement to continue to Berowra I decided to finish up, my dad had already arrived to pick me up and I really had to get back and sort out the family to pack and then get back home (the wife was on a girls weekend up north).
Jan it seems was suffering quite badly with tummy problems and took quite a few more minutes before he went past. Graham must have then gone past while I was getting changed.
Given I was quite hungry dad and I had an early lunch (of pies of course) the Burgundy Beef pie in particular being very tasty. Got back to Gosford and eventually packed and sorted the kids out, leaving at around 2:30-3pm. I was planning on exiting at Berowra and following the course down to encourage those still running. However at the Hawkesbury Bridge my 2yo son, who has not been well, proceeded to vomit all over himself and everything near him. Pulled over in a safe spot to tidy him up as much as I could but there was now now way we were going to be able to do a slow drive back through Bobbin Head etc.
However Once we got on the highway I did follow the course from where it joined the highway at Bobbin Head Road and then down the back way through the lower North Shore.
Saw John (I think) walking slowly near Gordon and then Dave (unless I got him and John back the front) looking a little map challenged near Lindfield. Caught up to Spud just near Mowbray Road and gave him a bit of a cheer before headed home to sort out the kids and try and clean up the car.
Great to see that everyone finished, Spud was looking very strong when I saw him last.
My stats 39.6km according to Garmin in 3:48:47 (I did stop the watch when I stopped at Mooney Mooney). Gives me avg pace of 5:46 min/km and avg HR of 156.
I really did have a good run, some chaffing from the camelbak but today have pulled up very well with minimal soreness. Next year hopefully I'll go further again as I slowly ease my way into ultra type running. For sure I have not done such a hard run up hills since 6 ft with three major climbs each a few km long.
Saturday, June 18, 2005
More Riding
As planned up in Gosford for the weekend and organised to go for a ride with some of my old cycling mates from the Central Coast Cycling Club. As it happens they had a race at Calga and so we met at 12:30 to ride up for the race. Great fun cruising along catching up, they gave me a hard time reckoning I was riding too hard since they had to race. At the race start also caught up with a few other familiar faces from 10-15 years ago. Very tempting to race and I probably would have if not for the fact you must have a license.
I watched the A, B & C grade start and then headed off along the same route about 2 minutes behind C Grade knowing that D Grade would also not be far behind. Riding at training pace sure enough after about 5km D grade came through, I let the bunch go past and then when I was about 50m behind them upped the effort to ride at the same pace. Managed this pretty easy and in fact had to ease off when I started catching them going up the long hill into Peats Ridge. They turned around and I kept on going all the way to Somersby before taking a back road back to Kariong and home.
All up 59.2km in 2:17 (avg speed 26kph and avg HR 137) as you can see the slower start (warm up) affected avg speed and HR, I really did push it coming home and it was a great ride over some very familiar territory.
I watched the A, B & C grade start and then headed off along the same route about 2 minutes behind C Grade knowing that D Grade would also not be far behind. Riding at training pace sure enough after about 5km D grade came through, I let the bunch go past and then when I was about 50m behind them upped the effort to ride at the same pace. Managed this pretty easy and in fact had to ease off when I started catching them going up the long hill into Peats Ridge. They turned around and I kept on going all the way to Somersby before taking a back road back to Kariong and home.
All up 59.2km in 2:17 (avg speed 26kph and avg HR 137) as you can see the slower start (warm up) affected avg speed and HR, I really did push it coming home and it was a great ride over some very familiar territory.
Friday, June 17, 2005
Long end of week
Back in Sydney town and the schedule calls for another medium/long run.
The temperature was not too bad but heading down Scribblys was noticeably colder, ok it was very cold. Decided to run up the river this time and popped out on the cycleway on the north side of Ryde Road. Zig zagged through to Macquarie Centre and then along the nice cycle track to Quarry Road. All the way down to Field of Mars cemetry and then through East Ryde to home. This course is shall we say a little more undulating and the legs really started to feel the pinch coming home.
Ended up with 14.6km in 1:12:56 (avg pace 4:59 and avg HR 163).
Headed up to my parents place at Gosford for the weekend and was thinking about running with the Terrigal Trotters on Saturday morning. Given the running I have been doing however I won't now but will probably go for a ride with one of my mates up to the Central Coast Cycling Club races at Calga.
Then it is Poor Mans Comrades on Sunday for some LSD stuff.
Weekly Summary (given no running tomorrow and cycle/cross training doesn't count!)
75km for the week. Legs are noticeably tired and the niggles as niggling again. Minimal weight loss so far but overall I think the fitness is certainly picking up. Interesting that I have already run more than I did in April or May and am just about to pass the June total from 2004. So motivation is certainly much better.
Next week, after the PMC shennanigans the "proper" 12 week program begins as per Pfitzinger.
The temperature was not too bad but heading down Scribblys was noticeably colder, ok it was very cold. Decided to run up the river this time and popped out on the cycleway on the north side of Ryde Road. Zig zagged through to Macquarie Centre and then along the nice cycle track to Quarry Road. All the way down to Field of Mars cemetry and then through East Ryde to home. This course is shall we say a little more undulating and the legs really started to feel the pinch coming home.
Ended up with 14.6km in 1:12:56 (avg pace 4:59 and avg HR 163).
Headed up to my parents place at Gosford for the weekend and was thinking about running with the Terrigal Trotters on Saturday morning. Given the running I have been doing however I won't now but will probably go for a ride with one of my mates up to the Central Coast Cycling Club races at Calga.
Then it is Poor Mans Comrades on Sunday for some LSD stuff.
Weekly Summary (given no running tomorrow and cycle/cross training doesn't count!)
75km for the week. Legs are noticeably tired and the niggles as niggling again. Minimal weight loss so far but overall I think the fitness is certainly picking up. Interesting that I have already run more than I did in April or May and am just about to pass the June total from 2004. So motivation is certainly much better.
Next week, after the PMC shennanigans the "proper" 12 week program begins as per Pfitzinger.
Thursday, June 16, 2005
Southern Sojourn
Wednesday
Up before the sparrows for a very early flight to Melbourne so no chance for a run. However I did get out late in the afternoon. Ran along the Yarra River to the bridge near Anderson Street and then did close to three laps of the Tan, finishing the third a little short at the official start/finish point then ran back along the Yarra to the hotel. Lots of people (and groups) out on the Tan, it was a tad cool as well. Not sure why but I seem to run fairly strongly when I do this course and this was a hard session, finished feeling a bit tight.
14.5km in 1:07:40 (avg pace 4:40 and avg HR 170)
Thursday
Snuck out for a recovery run and again along the Yarra, this time up to the rail bridge an return. A bit sluggish but did stretch out ok towards the end.
7.4km in 38:30 (avg pace 5:12 and avg HR 159)
Things are still somewhat tight and it seems I may lose the toenail off the 2nd toe on the rh foot. Ice tonight with some self massage to get ready for another 15km type length run tomorrow.
Up before the sparrows for a very early flight to Melbourne so no chance for a run. However I did get out late in the afternoon. Ran along the Yarra River to the bridge near Anderson Street and then did close to three laps of the Tan, finishing the third a little short at the official start/finish point then ran back along the Yarra to the hotel. Lots of people (and groups) out on the Tan, it was a tad cool as well. Not sure why but I seem to run fairly strongly when I do this course and this was a hard session, finished feeling a bit tight.
14.5km in 1:07:40 (avg pace 4:40 and avg HR 170)
Thursday
Snuck out for a recovery run and again along the Yarra, this time up to the rail bridge an return. A bit sluggish but did stretch out ok towards the end.
7.4km in 38:30 (avg pace 5:12 and avg HR 159)
Things are still somewhat tight and it seems I may lose the toenail off the 2nd toe on the rh foot. Ice tonight with some self massage to get ready for another 15km type length run tomorrow.
Tuesday, June 14, 2005
Recovery
Monday - Rest (and drink!)
Tuesday - Recovery
After the battering I gave myself last week and in particular on Sunday (not to mention too much to drink yesterday either) today was a designated recovery run day.
Looking for a somewhat more level run than I usually do and so headed to Nth Ryde Common and did 2 laps of that on the grass. That combined with running there and back plus a little loop at the end saw 7.3km in 39 minutes (avg pace 5:21, avg HR 159).
I am amazed how after a long run like Sunday all of a sudden the pain from the niggles goes away but is replaced by other niggles. This time my calf muscles were both tight. However once I got going the calves were fine. It was a effort to hold the pace this morning and I am not happy with this circuit to use as my recovery run route, back to the drawing board!
Another fairly heavy week which is designed as another base building week before I embark upon the 12 week Pfitzinger program.
Tuesday - Recovery
After the battering I gave myself last week and in particular on Sunday (not to mention too much to drink yesterday either) today was a designated recovery run day.
Looking for a somewhat more level run than I usually do and so headed to Nth Ryde Common and did 2 laps of that on the grass. That combined with running there and back plus a little loop at the end saw 7.3km in 39 minutes (avg pace 5:21, avg HR 159).
I am amazed how after a long run like Sunday all of a sudden the pain from the niggles goes away but is replaced by other niggles. This time my calf muscles were both tight. However once I got going the calves were fine. It was a effort to hold the pace this morning and I am not happy with this circuit to use as my recovery run route, back to the drawing board!
Another fairly heavy week which is designed as another base building week before I embark upon the 12 week Pfitzinger program.
Sunday, June 12, 2005
Bobbin Head Revisited
And it truly was revisited, twice in 2 days, first riding and then running.
Set off with the 6:10 group which was larger than recent times that I have seen. Including a number of CR, Blue Dog, Spud, gnscon, MikeF and Cherry. Some of the guys were a little excitable and so the pace was on a bit faster than expected. I gave the guys a bit of a dig but nonetheless we got down to the bottom of Bobbin Head (17km) at around 5 min/km rather than 5:30 pace.
From there it was tough going. I kept the faster guys in sight all the way up the main climb but they slipped away as the slope levelled off. gnscon and I shuffled positions back and forward as he alternated run/walk while I just ground out the run.
My form had been fairly good but from Mt Colah I sensed it was going to be a bash home. However in pushing on I also started to work out that my rhs foot problem may actually be a side effect of the lhs core muscle problems. I sensed I was "slapping" my rh foot to compensate for the lack of being able to stretch out the lhs.
Anyway an ugly last couple of km but still at a fair pace to round out the run, the back bit of the run had a few surprises to test the legs out when least wanted.
Stats 30.9km in 2:44 (avg pace 5:18 min/km and avg HR 159)
Just realised I have been a little naughty given no STaR last weekend the last 7 days came out to around 93km, not to mention cycling as well (yikes!). Legs are pretty (ok very) bashed up and I'll enjoy a day of complete R&R.
Overall a great run, running Bobbin Head was great to do after all the rides I've done through there.
Set off with the 6:10 group which was larger than recent times that I have seen. Including a number of CR, Blue Dog, Spud, gnscon, MikeF and Cherry. Some of the guys were a little excitable and so the pace was on a bit faster than expected. I gave the guys a bit of a dig but nonetheless we got down to the bottom of Bobbin Head (17km) at around 5 min/km rather than 5:30 pace.
From there it was tough going. I kept the faster guys in sight all the way up the main climb but they slipped away as the slope levelled off. gnscon and I shuffled positions back and forward as he alternated run/walk while I just ground out the run.
My form had been fairly good but from Mt Colah I sensed it was going to be a bash home. However in pushing on I also started to work out that my rhs foot problem may actually be a side effect of the lhs core muscle problems. I sensed I was "slapping" my rh foot to compensate for the lack of being able to stretch out the lhs.
Anyway an ugly last couple of km but still at a fair pace to round out the run, the back bit of the run had a few surprises to test the legs out when least wanted.
Stats 30.9km in 2:44 (avg pace 5:18 min/km and avg HR 159)
Just realised I have been a little naughty given no STaR last weekend the last 7 days came out to around 93km, not to mention cycling as well (yikes!). Legs are pretty (ok very) bashed up and I'll enjoy a day of complete R&R.
Overall a great run, running Bobbin Head was great to do after all the rides I've done through there.
Saturday, June 11, 2005
Smouldering Quads
As already blogged one of the fathers (Michael) who we have developed a friendship with through our kids being in the same classes is a pretty serious cyclist. He has been at me for ages to go for a ride with him, knowing my cycling background. Finally bit the bullet this morning and off we went.
Aim was to ride Bobbin Head and then return, immediately up the many climbs on the way to Bobbin Head he just powered away from me, really hammering the gears. I had no problems with aerobic fitness it's just the legs (quads in particular) that really started to complain.
As we got near the bottom of the Bobbin Head descent I saw Horrie and Belinda, so we turned around and had a quick chat with them. Up the other side and Michael sat my wheel for the first third and then just cruised past. At the top we then cruised to Mt Colah and back through the back roads to the highway near Wahroonga and then a real fast downhillish ride back home.
Only 45km this week without the Pennant Hills/Beecroft addition but a bit faster.
45.1km (avg 28.3 kph avg HR 154)
A good cardio recovery but nice workout for my obviously under utilised quads.
Back in the same area tomorrow with the Striders and Bobbin Head STaR, first time I've done this one!
Parrot Predictor
A few questions as to what the hell this is! I use the David Hays spreadsheet training log. One of the features it has is the Parrot Predictor, named after George Parrot from memory who has a theory that a benchmark for marathon performance is the time it takes for you to run your fastest 42.2km in a week. So the training log is able to work out your fastest 42.2km (obviously you need to run at least 42.2!) and then calculate the corresponding marathon time. So if you ran 60km in 5 sessions it will work out which sessions contribute to the Parrot time. Make sense???
Aim was to ride Bobbin Head and then return, immediately up the many climbs on the way to Bobbin Head he just powered away from me, really hammering the gears. I had no problems with aerobic fitness it's just the legs (quads in particular) that really started to complain.
As we got near the bottom of the Bobbin Head descent I saw Horrie and Belinda, so we turned around and had a quick chat with them. Up the other side and Michael sat my wheel for the first third and then just cruised past. At the top we then cruised to Mt Colah and back through the back roads to the highway near Wahroonga and then a real fast downhillish ride back home.
Only 45km this week without the Pennant Hills/Beecroft addition but a bit faster.
45.1km (avg 28.3 kph avg HR 154)
A good cardio recovery but nice workout for my obviously under utilised quads.
Back in the same area tomorrow with the Striders and Bobbin Head STaR, first time I've done this one!
Parrot Predictor
A few questions as to what the hell this is! I use the David Hays spreadsheet training log. One of the features it has is the Parrot Predictor, named after George Parrot from memory who has a theory that a benchmark for marathon performance is the time it takes for you to run your fastest 42.2km in a week. So the training log is able to work out your fastest 42.2km (obviously you need to run at least 42.2!) and then calculate the corresponding marathon time. So if you ran 60km in 5 sessions it will work out which sessions contribute to the Parrot time. Make sense???
Friday, June 10, 2005
Longer Friday Run
In the weeks since Canberra normally I would have rolled over and gone back to sleep this morning but was pretty motivated to finish the week on a high so out I went!
Same course as the longer run on Wednesday but for a change as I was headed back up the course from the weir turnaround I saw another CR!! I know the face and probably the name but cannot put the 2 together. Anyway rolled around the rest of the run.
Finished with 14.5km again and about 20 secs faster than Wed. (Avg pace 4:48, avg HR 167)
Thats it for the week running wise. Tomorrow I'll head out for a recovery/cross train session on the bike. One of the fathers we know quite well from school is a good cyclist and has been itching for me to get back on the bike and go for a ride with him. As it happens probably through Bobbin Head which is also where I'll be running the STaR on Sunday.
Weekly recap
62km this week which is all the more impressive given no Sunday STaR. Looking back through the log that is the biggest week I have done since 6ft track. For the newish type runners who I chat with it is a case of do as I say, not as I do! While this does contravene the 10% rule significantly I do have somewhat of a good base still.
Also the Parrot is back (and we are not talking about Gloria here) and says that an indicative Marathon time would be 3:19:33.
Same course as the longer run on Wednesday but for a change as I was headed back up the course from the weir turnaround I saw another CR!! I know the face and probably the name but cannot put the 2 together. Anyway rolled around the rest of the run.
Finished with 14.5km again and about 20 secs faster than Wed. (Avg pace 4:48, avg HR 167)
Thats it for the week running wise. Tomorrow I'll head out for a recovery/cross train session on the bike. One of the fathers we know quite well from school is a good cyclist and has been itching for me to get back on the bike and go for a ride with him. As it happens probably through Bobbin Head which is also where I'll be running the STaR on Sunday.
Weekly recap
62km this week which is all the more impressive given no Sunday STaR. Looking back through the log that is the biggest week I have done since 6ft track. For the newish type runners who I chat with it is a case of do as I say, not as I do! While this does contravene the 10% rule significantly I do have somewhat of a good base still.
Also the Parrot is back (and we are not talking about Gloria here) and says that an indicative Marathon time would be 3:19:33.
Thursday, June 09, 2005
Base Building
Another bread and butter run this morning, brisk tempo but not racing down to the weir and back. It is a little wierd, the mornings are cool but not intolerable but it seems others are all rugged up big time. Perhaps I am imprevious to the cold, I know when I used to cycle early mornings in winter I did not seem to notice the cold as much either.
Anyway around 11km (the Garmin always has a problem on Scribbly's for some reason) in a time of 51:34 (avg pace 4:42 min/km and avg HR 165).
Lower back a little tight but better after post run stretching rh foot still niggly in the background.
Anyway around 11km (the Garmin always has a problem on Scribbly's for some reason) in a time of 51:34 (avg pace 4:42 min/km and avg HR 165).
Lower back a little tight but better after post run stretching rh foot still niggly in the background.
Wednesday, June 08, 2005
Self Diagnosis
Did some research online yesterday in regards to mu glute "problem". The more I read the more it seemed to come down to a couple of potentials.
1. Sciatic nerve pain from being pinched by piriformis
2. Iliopsoas Tendonitis
The first seemed more likely and so I focussed on that and found some better stretches. Then I got a last minute appointment with my physio and got him to investigate option 1 as well. As it happens the piriformis was very tight, he showed me an even better stretch! After some painful stretching and also trying to loosen my middle back on the rhs (apparently pulling the left around) I was very sore and so popped a Naprosen with dinner and did ice.
Up this morning and touch wood the glute pain had vanished!! So headed out for a slightly longer run, still tight from yesterdays physio session but appreciable difference in comfort during running. Ended up doing just short of 15km in just under 1:10 (avg pace 4:48 min/km and avg HR 168).
Also got the physio to look at the rh foot which is still semi sore, he thinks some tendinosis and so some ultra sound and electrical stimulation. Apparently the best thing to repair it is actually massage of the shin muscle to stimulate blood flow to the tendon. Iced the foot last night but it was still in the background today.
Have to say I am sooooo much happier now that it seems the glute problem is sorted, I'll keep doing my core exercises regardless. Now to sort out the rh foot but in the meantime I've got a program to follow!
1. Sciatic nerve pain from being pinched by piriformis
2. Iliopsoas Tendonitis
The first seemed more likely and so I focussed on that and found some better stretches. Then I got a last minute appointment with my physio and got him to investigate option 1 as well. As it happens the piriformis was very tight, he showed me an even better stretch! After some painful stretching and also trying to loosen my middle back on the rhs (apparently pulling the left around) I was very sore and so popped a Naprosen with dinner and did ice.
Up this morning and touch wood the glute pain had vanished!! So headed out for a slightly longer run, still tight from yesterdays physio session but appreciable difference in comfort during running. Ended up doing just short of 15km in just under 1:10 (avg pace 4:48 min/km and avg HR 168).
Also got the physio to look at the rh foot which is still semi sore, he thinks some tendinosis and so some ultra sound and electrical stimulation. Apparently the best thing to repair it is actually massage of the shin muscle to stimulate blood flow to the tendon. Iced the foot last night but it was still in the background today.
Have to say I am sooooo much happier now that it seems the glute problem is sorted, I'll keep doing my core exercises regardless. Now to sort out the rh foot but in the meantime I've got a program to follow!
Tuesday, June 07, 2005
Holding Pattern
Earlier to bed last night and felt better about getting up this morning. Noticeably cooler outside and I set out for my bread & butter LCNP weir return run like yesterday.
Niggles still there during the run but not inhibiting me, the worst piece is when I stop and have to start again for some reason. Got home and did my exercises and stretches which seemed to make a difference. Groin was noticebly tighter today as was the adductor while doing my exercises. I'd bet that it is all tied in together but will press on and see how things go.
Still on a diet of absolutely no speed, will aim to run every day this week and then maybe a ride on Saturday for some crosstraining and then a 25km option on Sunday at the Striders STaR. Tuesday back to Martin Horne and then I'll have a good idea if things are improving or not.
Niggles still there during the run but not inhibiting me, the worst piece is when I stop and have to start again for some reason. Got home and did my exercises and stretches which seemed to make a difference. Groin was noticebly tighter today as was the adductor while doing my exercises. I'd bet that it is all tied in together but will press on and see how things go.
Still on a diet of absolutely no speed, will aim to run every day this week and then maybe a ride on Saturday for some crosstraining and then a 25km option on Sunday at the Striders STaR. Tuesday back to Martin Horne and then I'll have a good idea if things are improving or not.
Monday, June 06, 2005
Blah Blah
Not much to blog about, glute has been sore since Tuesday, improved towards the end of the week and was going to race Striders 10km but then I stuffed up and left a bit of the timing equipment at home and got missing the start.
Early morning trip to Goulburn with the family on Sunday and so no running!
Decided to head out today, ran with a little discomfort but sore tonight, will try again tomorrow.
Attitude at the moment less than 10%
Early morning trip to Goulburn with the family on Sunday and so no running!
Decided to head out today, ran with a little discomfort but sore tonight, will try again tomorrow.
Attitude at the moment less than 10%
Wednesday, June 01, 2005
May monthly summary
Well May turned out to be pretty crap in terms of running distance and what I was hoping to do. A nasty cold and the introduction of a glute injury did not help things but I am still following the same pattern as last year. Hopefully I can now get going if the work on the glute continues to take effect.
Monthly distance 136km
Last year May was 114km
Highlight - not much, course PB for SMH I suppose
Lowlight - blogged to death but glute problem and motivation.
Monthly distance 136km
Last year May was 114km
Highlight - not much, course PB for SMH I suppose
Lowlight - blogged to death but glute problem and motivation.
Witch Doctor Visit
Made an appointment to see the resident witch doctor for a number of Striders and CR in an effort to sort out glute problem. Had to fill in a pretty extensive questionaire but then he got to work. First was a series of accupuncture needles in my butt for about 15-20 minutes. Then he did some spinal manipulation. We then talked through my xrays from last year when the groin probem first surfaced. At that time it indicated I may have had the right leg shorter than the left, which he confirmed. However unlike the other people I had been seeing he immediately wanted to put in a heel lift on the rhs orthotic to address this difference. After that and getting some arneca cream he sent me off, wanting to see me in 2 weeks.
Have to admit initially the glute was as sore if not sorer, but overnight it has improved significantly but I opted to rest today regardless. Probably part of the soreness yesterday afternoon could also be attributed to the maximal testing I did in the morning (see previous post).
Have to admit initially the glute was as sore if not sorer, but overnight it has improved significantly but I opted to rest today regardless. Probably part of the soreness yesterday afternoon could also be attributed to the maximal testing I did in the morning (see previous post).
Lab Rat
Given the new program (if I ever get to start it) covers quite a deal more in terms of running within targetted HR zones I thought it was time to go and do another maximal HR test to be able to use actual figures rather than theoretical ones.
Despite the glute and foot soreness I still wanted to do this session. This is conducted by Sydney Uni ate their Cumberland Campus, I did it once previously back in early 2003 when I was just starting to run again. The testing involves 2 components, both on a treadmill and both involve wearing a scuba style mouthpiece through which you breathe and all the exhaled gases get collected in large plastic bags for later analysis.
1. The first test is used to measure oxygen consumption vs heart rate vs running speed. This involved running for 6 minute periods at set speeds, ie 10,11,12,13 km/hr. For the last minute at each of these speeds they measured the gases used and also recorded the heart rate figures throughout.
2. After a short cool down and stretch it is back on the treadmill wearing the mask again for the maximal test. This involves running at 12km/hr (5 min/km pace). Every minute the treadmill increases in slope by 2%. The concept is simple you keep running until you can't run anymore! When you think you can only run for another minute you signal them and they take another sample of gases exhaled. I got up to over 7 minutes which was then 5 min/km up a 14% grade!! At this point they take the HR reading which is considered your actual maximum heart rate. He was pretty impressed as I actually sat on the max HR for about 20 seconds before stopping!
So the results:
VO2 max figure was 65.3, which is "good" for a runner. Top runners usually have figures of between 60-80. For the general population in my age bracket this figure is in the top 1% of the population.
Running economy was 240 which is also "good". Typical range for runners is 250-180, lower being better.
Max HR was 191
Fat oxidation rate - they can now analyse the expired gases and determine my optimum VO2 and thus heart rate to burn fat rather than use glycogen/carbohyrdate. For me this was 67% of my max which translates to around 11km/hr (5:30 min/km).
All in all worthwhile and will be much more useful when I translate back into my HR monitor and training program.
Despite the glute and foot soreness I still wanted to do this session. This is conducted by Sydney Uni ate their Cumberland Campus, I did it once previously back in early 2003 when I was just starting to run again. The testing involves 2 components, both on a treadmill and both involve wearing a scuba style mouthpiece through which you breathe and all the exhaled gases get collected in large plastic bags for later analysis.
1. The first test is used to measure oxygen consumption vs heart rate vs running speed. This involved running for 6 minute periods at set speeds, ie 10,11,12,13 km/hr. For the last minute at each of these speeds they measured the gases used and also recorded the heart rate figures throughout.
2. After a short cool down and stretch it is back on the treadmill wearing the mask again for the maximal test. This involves running at 12km/hr (5 min/km pace). Every minute the treadmill increases in slope by 2%. The concept is simple you keep running until you can't run anymore! When you think you can only run for another minute you signal them and they take another sample of gases exhaled. I got up to over 7 minutes which was then 5 min/km up a 14% grade!! At this point they take the HR reading which is considered your actual maximum heart rate. He was pretty impressed as I actually sat on the max HR for about 20 seconds before stopping!
So the results:
VO2 max figure was 65.3, which is "good" for a runner. Top runners usually have figures of between 60-80. For the general population in my age bracket this figure is in the top 1% of the population.
Running economy was 240 which is also "good". Typical range for runners is 250-180, lower being better.
Max HR was 191
Fat oxidation rate - they can now analyse the expired gases and determine my optimum VO2 and thus heart rate to burn fat rather than use glycogen/carbohyrdate. For me this was 67% of my max which translates to around 11km/hr (5:30 min/km).
All in all worthwhile and will be much more useful when I translate back into my HR monitor and training program.
Sunday, May 29, 2005
STaR Clovelly Canter
The niggles seemed to subside yesterday after the ride, stretches and exercises so I decided to run the STaR, especially given it is one I have not run before.
Hit the snooze button on the alarm at 4:45 and then woke with a start at 5:15 so there went the relaxed prep. Instead quickly got dressed and out the door with a carbo drink and energy bar. Got the the start just as the 6:00 group headed off and parked and got myself sorted for the 6:10. A good little group with Spud, Professor, MikeF, Aunty Karin, a few other Striders and KT.
The course for this run starts at Queens Park, heads into Centennial Park then back on the other side of the park towards Tamarama before going all the way down the coast to Maroubra. While the glute was sore it did not seem to restrict me too much as we rolled along. The group stayed together until about 15km where the faster groups caught us at pretty much the same time.
The short cut was at Maroubra Beach and everyone split up, Spud/Professor going long, MikeF taking the "long" short cut, while KT and I opted for the "short" short cut. As we headed back a little inland a few nice hills and we caught small groups of Striders along the way. A consequence of this was I had been subconsciously upping the pace a little, with little problem.
End result was 22.9km in 2:04:11 (avg pace 5:25 min/km and avg hr 160). As I cooled down started to tighten up so did some lower back stretches, again managed to "pop" the pelvic area stretching to the right but also to the left this time and this made a MASSIVE difference! Now, although a little tight I am moving more freely than for the last couple of days.
Great run with good scenery and company, spent some time chatting after the run with all and sundry. Best of all I feel/hope that maybe I am over the worst of this glute problem. Still slight tendonitis on the RH ankle though.
Hit the snooze button on the alarm at 4:45 and then woke with a start at 5:15 so there went the relaxed prep. Instead quickly got dressed and out the door with a carbo drink and energy bar. Got the the start just as the 6:00 group headed off and parked and got myself sorted for the 6:10. A good little group with Spud, Professor, MikeF, Aunty Karin, a few other Striders and KT.
The course for this run starts at Queens Park, heads into Centennial Park then back on the other side of the park towards Tamarama before going all the way down the coast to Maroubra. While the glute was sore it did not seem to restrict me too much as we rolled along. The group stayed together until about 15km where the faster groups caught us at pretty much the same time.
The short cut was at Maroubra Beach and everyone split up, Spud/Professor going long, MikeF taking the "long" short cut, while KT and I opted for the "short" short cut. As we headed back a little inland a few nice hills and we caught small groups of Striders along the way. A consequence of this was I had been subconsciously upping the pace a little, with little problem.
End result was 22.9km in 2:04:11 (avg pace 5:25 min/km and avg hr 160). As I cooled down started to tighten up so did some lower back stretches, again managed to "pop" the pelvic area stretching to the right but also to the left this time and this made a MASSIVE difference! Now, although a little tight I am moving more freely than for the last couple of days.
Great run with good scenery and company, spent some time chatting after the run with all and sundry. Best of all I feel/hope that maybe I am over the worst of this glute problem. Still slight tendonitis on the RH ankle though.
Saturday, May 28, 2005
Dave's Riding Blog??
After the chat with the physio I popped into my old stamping ground Clarence Street Cyclery for a few things to get the bike ready to ride. Last night did the repairs/tuning in prep for this mornings ride.
Decided to wait until there was enough light and was on the road just after 6:30, headed up through Ryde/Macquarie to cut across Lane Cove river on a bike path that I found out about a while ago which comes on Kissing Point Rd and leads up to Turramurra. From there down the Highway a little and then onto Bobbin Head Road for a nice descent and climb to Mt Colah. Man it was cold headed down the hill, lost all feeling in the finger tips (note to myself, wear full finger gloves next time). The climb is a nice steady pace all the way up. From there down through Hornsby then Pennant Hills, Beecroft and on the M2 to home. The run down from Mt Colah was good fast riding.
I really enjoyed getting out on the bike again, the circuit I did seems to have a good mix. The quads were just starting to fatigue as I headed home along the M2 so about right distance for now as well.
Stats, 54km in 1:58 which is around 27.4 kph average and an average HR of 151.
No pain at all from the glute, the rhs ankle also was quiet, will certainly do this again and more often!
Decided to wait until there was enough light and was on the road just after 6:30, headed up through Ryde/Macquarie to cut across Lane Cove river on a bike path that I found out about a while ago which comes on Kissing Point Rd and leads up to Turramurra. From there down the Highway a little and then onto Bobbin Head Road for a nice descent and climb to Mt Colah. Man it was cold headed down the hill, lost all feeling in the finger tips (note to myself, wear full finger gloves next time). The climb is a nice steady pace all the way up. From there down through Hornsby then Pennant Hills, Beecroft and on the M2 to home. The run down from Mt Colah was good fast riding.
I really enjoyed getting out on the bike again, the circuit I did seems to have a good mix. The quads were just starting to fatigue as I headed home along the M2 so about right distance for now as well.
Stats, 54km in 1:58 which is around 27.4 kph average and an average HR of 151.
No pain at all from the glute, the rhs ankle also was quiet, will certainly do this again and more often!
Friday, May 27, 2005
Down time
Well my pain in the arse is rapidly becoming a pain in the arse!
Still not able to walk properly and thus submitted myself to aroun 30 minutes of stretching and "other stuff". The other stuff consisted of ITB roller, man my LHS ITB is still very sore/tight which probably is contributing to this problem. Then I got a tennis ball and literally lay down upon it and used it to massage the lower back/glut and that was also an experience!
The CR 5km challenge is well and truly ruled out now, hopefully by Sunday I'll be right to do 20km at the STaR.
Still not able to walk properly and thus submitted myself to aroun 30 minutes of stretching and "other stuff". The other stuff consisted of ITB roller, man my LHS ITB is still very sore/tight which probably is contributing to this problem. Then I got a tennis ball and literally lay down upon it and used it to massage the lower back/glut and that was also an experience!
The CR 5km challenge is well and truly ruled out now, hopefully by Sunday I'll be right to do 20km at the STaR.
Thursday, May 26, 2005
Rest day
Well really an enforced rest day as the problem with the lh glut won't go away and if I am having trouble walking properly not much point in trying to run. The physio did not seem too fussed by it and thinks it may actually be tied into the lhs ITB, which was sore post race Sunday...
So more exercises (graduated to the swiss ball now) stretching and hopefully the pain will have diminished enabling a run tomorrow. Maintaining the advice from the physio it is extremely unlikely I'll run the CR 5km challenge on Saturday, saving up my next intense run for the 10km @ Lane Cove. He actually is very strong on me doing a bit of riding so might dust off the bike and have a cruise on Saturday morning up around Bobbin Head me thinks.
So more exercises (graduated to the swiss ball now) stretching and hopefully the pain will have diminished enabling a run tomorrow. Maintaining the advice from the physio it is extremely unlikely I'll run the CR 5km challenge on Saturday, saving up my next intense run for the 10km @ Lane Cove. He actually is very strong on me doing a bit of riding so might dust off the bike and have a cruise on Saturday morning up around Bobbin Head me thinks.
Wednesday, May 25, 2005
Back into the groove
Happy to report up again early today and out for another run, this time hoping for a little faster but mindful of the niggles post SMH. A little earlier this morning as I also had some work stuff to do first thing and it was just getting towards dawn so I decided to do my usual 10km run in reverse so I was not running in LCNP in the dark.
Still a little tight in the calves and the lhs lower back/glut is certainly a problem child at the moment. The rhs ankle is on the improve but still a little sore. Ended up with just under 10km in just under 50 minutes and as usual with the various hills on the course a good workout.
Had a good lower back stretch once home and "cracked" the hip/pelvis region which immediately provided relief on the glut but not complete so doing a follow up with the physio this afternoon.
Still a little tight in the calves and the lhs lower back/glut is certainly a problem child at the moment. The rhs ankle is on the improve but still a little sore. Ended up with just under 10km in just under 50 minutes and as usual with the various hills on the course a good workout.
Had a good lower back stretch once home and "cracked" the hip/pelvis region which immediately provided relief on the glut but not complete so doing a follow up with the physio this afternoon.
Tuesday, May 24, 2005
Recovery run
Up and at them this morning, looking at a recovery run of sorts as the legs are still very heavy with DOMS and the rhs ankle is still a little sore. Once I got going everything sort of clicked into place I did a run around East Ryde and then opted to run down to Pittwater Rd and run along the Gt Nth Walk for a little and check out all the road works on the way to Rotary Field where I opted for a few steady laps around the outside on the grass for less impact. After a couple of laps Spud showed up we had a quick chat and I pushed on while he seemed to be doing 30/30's. Not nice headed back up the hill but other than that a good first hit out, 9.4 km in 51 minutes. Some good stretching and core muscle work once home.
The legs are still heavy but that should improve tomorrow, at least I'm back out there!
The legs are still heavy but that should improve tomorrow, at least I'm back out there!
Monday, May 23, 2005
A new beginning!
As alluded to in my SMH race report it seems that I need to do something to regain focus or I'll spend another winter vascillating about when and what to train for. Clearly I need a major goal to strive for and so have decided to begin immediately a program for the Sydney Marathon. Given this is only 16 weeks away (well actually 15 weeks and 6 days now) I've decided to adopt a program by Pete Pfitzinger and his book Advanced Marathoning.
This program is a paradigm shift for me and what I have been trying to do but also ties back into advice from my physio. For a while I have been trying to run faster and have been doing various interval/rep sessions with not a lot of improvement to really show as a result. That given I am going to forgo immediate speed to try and rebuild my endurance base further and at the same time work much harder on the core muscles which have been giving me grief on and off.
The program is based around the book's "medium distance" timetable for a 12 week prepararation and I am using the four initial weeks to build up to that starting point. It is interesting to note that for the first 4 weeks of the actual 12 week program there are no "intense" sessions but are focussed on endurance base building, then it shifts into Lactate Threshold training, followed by VO2 Max sessions and a taper, all ths time retaining endurance in the background.
I'm feeling pretty motivated to give this program my attention and have have spent a serious amount of introspective analaysis as well as shaping the program around my timetable till September. It will be interesting as it does seem to contravene some of the programs I have seen around the place from Pat Carroll and Sean Williams which have a lot more ongoing focus on speedwork. That said my endurance sessions will not be cruisy type runs and will be run at a tempo which suits my approximate marathon time goal of low 3 hours.
Just as another point of interest, with the fall off in post Canberra running I have added about 2.5kg and am back to 76 kg. I am thinking that with this program I may see the weight drop down close to 70kg which I would say is as low as I want to go. I have not set a "concrete" time for Sydney yet, lets see how things progress, there will be enough opportunities for assessing form/fitness towards the end. However I do want to run this marathon so that I can finish strongly and so the end goal must be achievable so I don't race off and go out too hard (again)!
This program is a paradigm shift for me and what I have been trying to do but also ties back into advice from my physio. For a while I have been trying to run faster and have been doing various interval/rep sessions with not a lot of improvement to really show as a result. That given I am going to forgo immediate speed to try and rebuild my endurance base further and at the same time work much harder on the core muscles which have been giving me grief on and off.
The program is based around the book's "medium distance" timetable for a 12 week prepararation and I am using the four initial weeks to build up to that starting point. It is interesting to note that for the first 4 weeks of the actual 12 week program there are no "intense" sessions but are focussed on endurance base building, then it shifts into Lactate Threshold training, followed by VO2 Max sessions and a taper, all ths time retaining endurance in the background.
I'm feeling pretty motivated to give this program my attention and have have spent a serious amount of introspective analaysis as well as shaping the program around my timetable till September. It will be interesting as it does seem to contravene some of the programs I have seen around the place from Pat Carroll and Sean Williams which have a lot more ongoing focus on speedwork. That said my endurance sessions will not be cruisy type runs and will be run at a tempo which suits my approximate marathon time goal of low 3 hours.
Just as another point of interest, with the fall off in post Canberra running I have added about 2.5kg and am back to 76 kg. I am thinking that with this program I may see the weight drop down close to 70kg which I would say is as low as I want to go. I have not set a "concrete" time for Sydney yet, lets see how things progress, there will be enough opportunities for assessing form/fitness towards the end. However I do want to run this marathon so that I can finish strongly and so the end goal must be achievable so I don't race off and go out too hard (again)!
SMH Race report
I had deliberately keep the run up to SMH very low key given my cold/flu and also pains after the 10km run. Eventually bit the bullet on Tuesday and saw my physio. He reckons in some ways my core strength has gone backwards, even though I have been trying to run faster. In his words "if you don't stop soon, your body will stop for you!". What he wanted was removal of high intensity stuff, returning to steadier pace running which would help the cores muscles regroup. Anyway more on that later, as I said to him, I understand but I'm racing the SMH on Sunday by the way!
So low key but I actually felt ok after a warm up on the way to the start. No running at all last week after the 10km so I was certainly fresh. I decided that if I was going to struggle I may as well go out fast and then struggle so the target pace was 4:15 min/km which would give 90 minutes.
A real good place at the start line and nice clear running right from the gun was great. Through the first 5km a little too fast (20:35, should have been 21:15) so eased up a little and hit the 10km mark bang on pace with 42:30, interesteing that this was 2 minutes quicker than last week @ SMC!). From there however each hill it was apparent that the legs were running out of steam and the pace slowly dropped accordingly. Finished up with 96:08 which at least was just under 2:30 off last years time.
In analysing afterwards I realised (like last year) that my prep for this race was pretty crap, only having run 120km in the 6 weeks after Canberra! You only get out what you put in springs to mind.
Everything is a little sore today and so a massage will be the go. I am also experiencing the same soreness in the rhs ankle tendons that I had after 6 foot, which hopefully will go away as quickly this time.
So time for a new beginning, I do not want to continue the slackness I went through last winter with and so have come up with a plan! Separate post to follow detailing my madness.
So low key but I actually felt ok after a warm up on the way to the start. No running at all last week after the 10km so I was certainly fresh. I decided that if I was going to struggle I may as well go out fast and then struggle so the target pace was 4:15 min/km which would give 90 minutes.
A real good place at the start line and nice clear running right from the gun was great. Through the first 5km a little too fast (20:35, should have been 21:15) so eased up a little and hit the 10km mark bang on pace with 42:30, interesteing that this was 2 minutes quicker than last week @ SMC!). From there however each hill it was apparent that the legs were running out of steam and the pace slowly dropped accordingly. Finished up with 96:08 which at least was just under 2:30 off last years time.
In analysing afterwards I realised (like last year) that my prep for this race was pretty crap, only having run 120km in the 6 weeks after Canberra! You only get out what you put in springs to mind.
Everything is a little sore today and so a massage will be the go. I am also experiencing the same soreness in the rhs ankle tendons that I had after 6 foot, which hopefully will go away as quickly this time.
So time for a new beginning, I do not want to continue the slackness I went through last winter with and so have come up with a plan! Separate post to follow detailing my madness.
Sunday, May 15, 2005
Out of action
The last line in my last post says it all, "Woke up with a sore throat today, may have a run tonight will wait and see."
Pretty much downhill from there. Sore throat blew up badly and then attacked sinus and nasal passages. Several nights I went to bed with good intentions of getting up and running but simply did not feel capable in the morning.
Finally on Saturday the throat cleared, just leaving head cold type symptons. I had already discarded the idea of running the 25km SMC so it was a toss up between 10km @ SMC or the STaR. In the end 10km race won, thought being it would be a better gauge as to how I was "really" feeling.
Decided to head out at 4:05 pace and see what happens. Trailed about 5-10 metres behind Blue Dog for the first couple of km but slipped a bit up the hill. By the time I got to the turnaround it was starting to be a struggle and I pretty much bashed it home. Really tried to pick up the pace in the last km to minimal effect finishing in 44:26.
The run did seem to clear the head out initially, however I was quite sore in the lhs midsection, very similar to the incident about 2 weeks ago. After a day of shopping and mowing limping around finally got to do some lower back stretches which pretty much instantly seemed to reduce the pain (that or the voltaren I popped about 5 minutes after).
This week, not sure I'll take tomorrow as rest and see what Tuesday brings in the count down for SMH, will probably reassess the goal for SMH but lets not het too hasty!
Pretty much downhill from there. Sore throat blew up badly and then attacked sinus and nasal passages. Several nights I went to bed with good intentions of getting up and running but simply did not feel capable in the morning.
Finally on Saturday the throat cleared, just leaving head cold type symptons. I had already discarded the idea of running the 25km SMC so it was a toss up between 10km @ SMC or the STaR. In the end 10km race won, thought being it would be a better gauge as to how I was "really" feeling.
Decided to head out at 4:05 pace and see what happens. Trailed about 5-10 metres behind Blue Dog for the first couple of km but slipped a bit up the hill. By the time I got to the turnaround it was starting to be a struggle and I pretty much bashed it home. Really tried to pick up the pace in the last km to minimal effect finishing in 44:26.
The run did seem to clear the head out initially, however I was quite sore in the lhs midsection, very similar to the incident about 2 weeks ago. After a day of shopping and mowing limping around finally got to do some lower back stretches which pretty much instantly seemed to reduce the pain (that or the voltaren I popped about 5 minutes after).
This week, not sure I'll take tomorrow as rest and see what Tuesday brings in the count down for SMH, will probably reassess the goal for SMH but lets not het too hasty!
Wednesday, May 11, 2005
A run with the River Rats
Early morning meeting on Tuesday meant no run and so though the day I contemplated how I would have a serious run. Then I remembered the Lane Cove River Rats run Tuesday night through LCNP (on the Striders 10km course) and since Jim normally runs with them I checked with him if it was still the case.
Sure was, kicking off at 5:45 just as the sun vanished, so a new experience running in the dark (no street lights) some of the other guys had led style lights on, something to think about for next time.
Jim suggested I latch on behind the main group as they were a "little more my pace"! So off we go, these guys all knew each other and I was content to just hang around at the back as the pace was pretty good. Held on all the way up Scribbly and until the Rangers hut on the climb to the gates, a few of them had also slipped off by then as well. Pretty impressed the 5km mark was done in around 21:44. Caught back up on the downhill but slowly drifted off on the little pinch climbing up from the bridge. From there I just tried to focus on form/breathing and seeing where I was going on the run back to the weir/finish. Ended up in 43:30, quite a quick time for not racing and an average HR of 171.
Might have to do more runs with these guys (a few were CR's) but it is not an easy run to schedule in with trying to sort out family dinners etc.
Woke up with a sore throat today, may have a run tonight will wait and see.
Sure was, kicking off at 5:45 just as the sun vanished, so a new experience running in the dark (no street lights) some of the other guys had led style lights on, something to think about for next time.
Jim suggested I latch on behind the main group as they were a "little more my pace"! So off we go, these guys all knew each other and I was content to just hang around at the back as the pace was pretty good. Held on all the way up Scribbly and until the Rangers hut on the climb to the gates, a few of them had also slipped off by then as well. Pretty impressed the 5km mark was done in around 21:44. Caught back up on the downhill but slowly drifted off on the little pinch climbing up from the bridge. From there I just tried to focus on form/breathing and seeing where I was going on the run back to the weir/finish. Ended up in 43:30, quite a quick time for not racing and an average HR of 171.
Might have to do more runs with these guys (a few were CR's) but it is not an easy run to schedule in with trying to sort out family dinners etc.
Woke up with a sore throat today, may have a run tonight will wait and see.
Monday, May 09, 2005
Weekend Wrap
Saturday
Up early to North Head to set up the electronic timing system. Was in 2 minds as to whether I'd race or not. Everything was set up and one of the people not running, Richard, seemed to be pretty confident of being able to monitor the timing stuff so I decided to run. First couple of km were pretty relaxed, just running about 5-10m behind Spud and Mr G. As we climbed back up from the turn I could feel the exertion in trying to maintain the pace, also started to worry about the timing and if something went wrong. As we ran back down the slope towards the start/finish and turnaround I could feel the niggles start to complain a little more and opted to withdraw so I could make sure everythinh went ok at the finish. At that point I did 5.7km roughly and bang on 4:05 pace which was my target.
As it happens it was a good thing I dropped out as the timing compute did hang and I had to reboot everything, just in time for the leader to finish. To add to the good karma about making sure everything was working 2 of the 4 different timing methods then did subsequently fail as we processed the 330 odd finishers and so it was even more important that the main system was working, phew!!
Sunday
Quite a while earlier I had offered to be the 7am host at the STaR given the timing between Canberra and SMH and also that it was not far from home. A more relaxed group at around 6 min/km pace and we headed from Buffalo Creek up towards Ryde through East Ryde. As we ran I noticed that the legs/body felt fairly average. At about halfway one person who had stopped off for a nature break had not rejoined us so I sent the group on and went back to find her. No such luck so I cut across towards where the group should be and then ran it pretty hard to catch up. Only caught them in the last km or so and have to say the body did not like the run at all.
Upon reflection I did too much last week, first a km interval session, followed by a tempo run followed by 500m reps, three hard runs in a row, not what should be done. That somewhat explains why I was starting to struggle on Saturday and also why I felt pretty crappy on Sunday.
A full recovery/rest day today and will see how I feel tomorrow morning before deciding what type of run to do. Only 2 weeks to SMH so if I am ok will make this week a hard week before a mini taper next week.
Up early to North Head to set up the electronic timing system. Was in 2 minds as to whether I'd race or not. Everything was set up and one of the people not running, Richard, seemed to be pretty confident of being able to monitor the timing stuff so I decided to run. First couple of km were pretty relaxed, just running about 5-10m behind Spud and Mr G. As we climbed back up from the turn I could feel the exertion in trying to maintain the pace, also started to worry about the timing and if something went wrong. As we ran back down the slope towards the start/finish and turnaround I could feel the niggles start to complain a little more and opted to withdraw so I could make sure everythinh went ok at the finish. At that point I did 5.7km roughly and bang on 4:05 pace which was my target.
As it happens it was a good thing I dropped out as the timing compute did hang and I had to reboot everything, just in time for the leader to finish. To add to the good karma about making sure everything was working 2 of the 4 different timing methods then did subsequently fail as we processed the 330 odd finishers and so it was even more important that the main system was working, phew!!
Sunday
Quite a while earlier I had offered to be the 7am host at the STaR given the timing between Canberra and SMH and also that it was not far from home. A more relaxed group at around 6 min/km pace and we headed from Buffalo Creek up towards Ryde through East Ryde. As we ran I noticed that the legs/body felt fairly average. At about halfway one person who had stopped off for a nature break had not rejoined us so I sent the group on and went back to find her. No such luck so I cut across towards where the group should be and then ran it pretty hard to catch up. Only caught them in the last km or so and have to say the body did not like the run at all.
Upon reflection I did too much last week, first a km interval session, followed by a tempo run followed by 500m reps, three hard runs in a row, not what should be done. That somewhat explains why I was starting to struggle on Saturday and also why I felt pretty crappy on Sunday.
A full recovery/rest day today and will see how I feel tomorrow morning before deciding what type of run to do. Only 2 weeks to SMH so if I am ok will make this week a hard week before a mini taper next week.
Thursday, May 05, 2005
Short and fast
The theme is getting the body used to running faster, after the non satisfactory 1km reps on Tuesday decided to head to the gym in Melbourne City for another session.
This time however it is 500m reps @ 3:25 pace with the same time to recover. A much better session, managing 8 reps and boy was I knackered at the end of the eighth! Afterwards did a few core muscle sets and wandered back to the hotel.
In the last 2 days I've managed to build up a nice little blister on the rh heel, first one in a while. Time to whip out the new blister pads I got while in the US and see how they go on Saturday. A shorter and easier recovery run tomorrow.
This time however it is 500m reps @ 3:25 pace with the same time to recover. A much better session, managing 8 reps and boy was I knackered at the end of the eighth! Afterwards did a few core muscle sets and wandered back to the hotel.
In the last 2 days I've managed to build up a nice little blister on the rh heel, first one in a while. Time to whip out the new blister pads I got while in the US and see how they go on Saturday. A shorter and easier recovery run tomorrow.
Wednesday, May 04, 2005
Interstate Runner
Up early and on the flying 'roo to Melbourne for work. Makes it hard to run in the morning so went out this evening. Quite a temperate climate for this time of the year and I ran from the hotel in the city centre to the Yarra, along the northern bank, crossed a bridge to join up with the Tan at Anderson Street. Then close to 2 full laps of the Tan, stopping a the 0km point 2nd time round and headed back on the south side of the Yarra and back into the city.
I wanted a good hit out tonight but was also focusing on form/style/rhythm/efficiency etc etc. While the Garmin dropped out a couple of times in the end it said 10.8 km in 49:06 which is around 4:32 min/km which was faster than initially planned! A great session to get back into things and another bonus of no pain from the various niggles post Canberra.
A harder rep session tomorrow night on the treadmill and then a nice recovery run on Friday to prepare for the 10km on Saturday that I will hopefully be able to run.
I wanted a good hit out tonight but was also focusing on form/style/rhythm/efficiency etc etc. While the Garmin dropped out a couple of times in the end it said 10.8 km in 49:06 which is around 4:32 min/km which was faster than initially planned! A great session to get back into things and another bonus of no pain from the various niggles post Canberra.
A harder rep session tomorrow night on the treadmill and then a nice recovery run on Friday to prepare for the 10km on Saturday that I will hopefully be able to run.
Tuesday, May 03, 2005
Back into intervals!
Cooler mornings and the plan is to use the handy gym around the corner for speedwork. This is the first interval session for around a month.
Goal was probably ambitious taking the pace up a step from previous sessions to 3:45 min/km from 3:50. Still the same game plan though 1km on and then half the time standing recovery. Wow the gym was packed out this morning but still a few treadmills left. Had my handy iPod shuffle riding shotgun to distract with some up tempo music.
First couple seemed ok but started to develop the soreness I had a week or so ago in the groin /ab area. Kept going but pulled the pin at 3.5km, not worth busting anything. I think this problem is somehow associated with the stomach/digestive system and may even also be part of what happened at Canberra, no scientific fact just gut feel (haha)!
Decided after the warmdown to go and do some core strength work for a change, first time since November, no ill effects so will continue.
Bound for Mexico for a couple of days for work, will pack the woolies and keep things going as the 10km at North Head looms on Saturday.
Goal was probably ambitious taking the pace up a step from previous sessions to 3:45 min/km from 3:50. Still the same game plan though 1km on and then half the time standing recovery. Wow the gym was packed out this morning but still a few treadmills left. Had my handy iPod shuffle riding shotgun to distract with some up tempo music.
First couple seemed ok but started to develop the soreness I had a week or so ago in the groin /ab area. Kept going but pulled the pin at 3.5km, not worth busting anything. I think this problem is somehow associated with the stomach/digestive system and may even also be part of what happened at Canberra, no scientific fact just gut feel (haha)!
Decided after the warmdown to go and do some core strength work for a change, first time since November, no ill effects so will continue.
Bound for Mexico for a couple of days for work, will pack the woolies and keep things going as the 10km at North Head looms on Saturday.
Monday, May 02, 2005
MetrO League
Been a while since I've done any true Orienteering and Sunday was the first race in the Sydney MetrO League series so thought I'd have a bash for a change!
MetrO League is pretty complicated in the way that it works and I'm not in the mood to try and fully describe it. Anyway I'm seeded as the first runner in our team in division 3 which also makes me runner 2 of 30 headed out on this course.
The start is at the ovals just below Pennant Hills and extends through the Lane Cove River Valley in the vicinity. First control was across a river gully and in a group of rocks just off a network of trails. Managed to screw myself up in said network and lost a few minutes realigning myself.
From there it was pretty good, hitting the rest of the controls pretty much bang on. An interesting choice of routes from 3 to 4 which involved some serious bush bashing and climbing at the same time. Then it was faster around the back of netball courts only slowed down by the massive crowds of netballers at some carnival who had set out seats etc on the carefully planned courses!
Really ripped it home catching a guy from Central Coast on the way into control 5 and then really hammering to control 6 and home, putting just about a minute into him in not much distance. It seems quite a few of the earlier runners struggled and this helped the later runners as groups formed so my time while fast was outdone by later runners. However our team still won our match up!!
Only short distance, about 3.5km and it took jusy over 35 minutes, proably should have been low 30's if I had my head on for control #1.
MetrO League is pretty complicated in the way that it works and I'm not in the mood to try and fully describe it. Anyway I'm seeded as the first runner in our team in division 3 which also makes me runner 2 of 30 headed out on this course.
The start is at the ovals just below Pennant Hills and extends through the Lane Cove River Valley in the vicinity. First control was across a river gully and in a group of rocks just off a network of trails. Managed to screw myself up in said network and lost a few minutes realigning myself.
From there it was pretty good, hitting the rest of the controls pretty much bang on. An interesting choice of routes from 3 to 4 which involved some serious bush bashing and climbing at the same time. Then it was faster around the back of netball courts only slowed down by the massive crowds of netballers at some carnival who had set out seats etc on the carefully planned courses!
Really ripped it home catching a guy from Central Coast on the way into control 5 and then really hammering to control 6 and home, putting just about a minute into him in not much distance. It seems quite a few of the earlier runners struggled and this helped the later runners as groups formed so my time while fast was outdone by later runners. However our team still won our match up!!
Only short distance, about 3.5km and it took jusy over 35 minutes, proably should have been low 30's if I had my head on for control #1.
Saturday, April 30, 2005
April Summary
To start April is a tough month for training this year. It involved taper for Canberra, the race itself and post race recovery. To add to the mix I spent a week and a bit travelling overseas which also reduced the number of runs.
So summary is 127km for April which interestingly enough was pretty much identical to last year (128km).
Highlight - well I did do a 10km PB at the domain!
Lowlight - Canberra run, enough already said.
The challenge is now to get back on track for May, which I could not do last year with only 114km, be interesting to see what happens and how I do at SMH, hoping for a sub 90 half PB.
So summary is 127km for April which interestingly enough was pretty much identical to last year (128km).
Highlight - well I did do a 10km PB at the domain!
Lowlight - Canberra run, enough already said.
The challenge is now to get back on track for May, which I could not do last year with only 114km, be interesting to see what happens and how I do at SMH, hoping for a sub 90 half PB.
CR 5km Challenge
Actually felt pretty good as I arrived for the monthly CR 5km challenge, this will be a benchmark run for the next few months. The soreness has gone completely from the percieved injury but I was still unsure as to how I would go. Despite posting a 19:15 last month I opted to stay with the 20 minute group believing I would probably be a bit slower.
Only 4 runs in total since Canberra and pretty much all of them involved some sort of pain from various niggles etc so expected the fitness to have dropped slightly as well. Stand in starter Fats did a fine job in sending off a good sized group and we quickly settled into a good pace. Redback darted out about 5-10m off the front but we all ran quite a bit on the road in the first km or so as there were a lot of people out enjoying the excellent weather.
First km split was 3:50 bang on the money, I hung back near the front of the pack, still a few metres behind Redback. Missed the 2km mark and as we neared the 3km mark Redback had come back to the pack and I was tucked just in behind Mike F and 2 other Striders, one being Tim who I have seen around before. The 3km mark was a 7:44 for 2km which averages out at 3:52/km just a tad slower.
Just after the 3km mark you do a sharp left turn and it was here where I slipped off the back of the three in front running the 4th km pretty much by myself, catching a few earlier runners in the last 400m. The 4th km always seems to be the hardest and I went through in 3:56. Just after MPHaz cruised up and encouraged me to run with hime but I struggled a little with the twisty last km and could not keep up. Still passed a few more and came in just ahead of a heap of runners with a 3:56 final km to give me 19:28 all up just over 10 sec slower than last month.
Have to say I was actually pleased with this given the circumstances and enjoyed the recovery run back having a good chat with various people including Miss Skarmel who smashed another PB!! Great dining at the Blue Dog cafe serving up blueberry pancakes.
Also pleasing that this was the first post Canberra run that something was not hurting and this was at a serious pace as well! Tonight the legs are a little tight, to be expected I suppose. Something different tomorrow where I'll be foregoing the STaR and going Orienteering in the first Metro League round at Pennant Hills, should be great fun!!
Only 4 runs in total since Canberra and pretty much all of them involved some sort of pain from various niggles etc so expected the fitness to have dropped slightly as well. Stand in starter Fats did a fine job in sending off a good sized group and we quickly settled into a good pace. Redback darted out about 5-10m off the front but we all ran quite a bit on the road in the first km or so as there were a lot of people out enjoying the excellent weather.
First km split was 3:50 bang on the money, I hung back near the front of the pack, still a few metres behind Redback. Missed the 2km mark and as we neared the 3km mark Redback had come back to the pack and I was tucked just in behind Mike F and 2 other Striders, one being Tim who I have seen around before. The 3km mark was a 7:44 for 2km which averages out at 3:52/km just a tad slower.
Just after the 3km mark you do a sharp left turn and it was here where I slipped off the back of the three in front running the 4th km pretty much by myself, catching a few earlier runners in the last 400m. The 4th km always seems to be the hardest and I went through in 3:56. Just after MPHaz cruised up and encouraged me to run with hime but I struggled a little with the twisty last km and could not keep up. Still passed a few more and came in just ahead of a heap of runners with a 3:56 final km to give me 19:28 all up just over 10 sec slower than last month.
Have to say I was actually pleased with this given the circumstances and enjoyed the recovery run back having a good chat with various people including Miss Skarmel who smashed another PB!! Great dining at the Blue Dog cafe serving up blueberry pancakes.
Also pleasing that this was the first post Canberra run that something was not hurting and this was at a serious pace as well! Tonight the legs are a little tight, to be expected I suppose. Something different tomorrow where I'll be foregoing the STaR and going Orienteering in the first Metro League round at Pennant Hills, should be great fun!!
Friday, April 29, 2005
A couple of no's
No run but also no injury it seems???
After blogging yesterday and feeling very sore the day progressed well, some ice last night and it seems as good as gold this morning. Not wanting to chance anything, especially given I am running the 5km on Saturday I awarded myself a rest day. April is gone in terms of any decent milage but thems the breaks!
No idea what the problem was but it has gone away completely, I am now thinking it was some sort of muscle spasm....
CR 5km challenge tomorrow, no idea what sort of time I'll run but at least I am very fresh!!
After blogging yesterday and feeling very sore the day progressed well, some ice last night and it seems as good as gold this morning. Not wanting to chance anything, especially given I am running the 5km on Saturday I awarded myself a rest day. April is gone in terms of any decent milage but thems the breaks!
No idea what the problem was but it has gone away completely, I am now thinking it was some sort of muscle spasm....
CR 5km challenge tomorrow, no idea what sort of time I'll run but at least I am very fresh!!
Thursday, April 28, 2005
Back to reality!
Yes I am still alive folks. A combination of the post Canberra blahs along with a full on overseas business trip saw me take the easy way out and have a break.
I did some running while away, managing 3 x 10km hit outs in the morning while jet lag had me waking up early and I did not have too late a night the evening before. One of the guys from our office in France is also a runner and did New York last year in 3:15. So we hooked up and went out a couple of times around Disney World near our hotel. There was a pretty safe loop of just over a km around a lake/bay that we ran laps of. Certainly still banged up from Canberra as both the groin/adductor and interestingly enough my rhs ITB were not happy about this running caper again.
Back in Oz now and eventually motivated myself to get out this morning and have a good hit out and try out my new Shuffle. Felt real good on the run down to the LCNP weir and so much so opted to extend the run back through Ryde rather than heading straight home. Not a good move it seems, as I was climbing up to the gates and then along Lane Cove Rd my niggle in the groin area really started complaining. In the end it got so sore I walked the last km and a half. Did a heap of stretches once I got home and I'm pretty sure my hips might be out of alignment as the lower back/hips area "cracked" a couple of times as I really stretched this area out. Still very stiff/sore now, have popped a Naprosen and hopefully will go and see my osteo to check my alignment. This puts some risk into my planned run at the CR 5km challenge on Saturday.
Ignoring present issues from above I have been doing quite a deal of thinking about goals for the rest of the year to strive for. These fall into 2 categories, general and specific.
For the general side I am aiming to train through winter properly this time and will also run as much of the Striders 10km and Super Series events possible as well as others that make sense. Where I have done a particular race before then I will be aiming for a new PB. Through this program I aim to break 40min for 10km and depending upon how I am feeling try to break my PB and 90 @ SMH.
On the specific side I have decided I will run the Sydney Marathon and will go through a structured 12 week program for preparation. In these 12 weeks there will be quite a few races as well such as C2S and W2B for instance and I'll be using these as form guides for the Sydney run. Initial goal is to run a PB and I think 3:10 should be within reach if I train/prepare properly and race with a brain on the day. While it will be very tempting to aim for faster I now need some confidence over the longer races and 3:10 will do me for this year.
I did some running while away, managing 3 x 10km hit outs in the morning while jet lag had me waking up early and I did not have too late a night the evening before. One of the guys from our office in France is also a runner and did New York last year in 3:15. So we hooked up and went out a couple of times around Disney World near our hotel. There was a pretty safe loop of just over a km around a lake/bay that we ran laps of. Certainly still banged up from Canberra as both the groin/adductor and interestingly enough my rhs ITB were not happy about this running caper again.
Back in Oz now and eventually motivated myself to get out this morning and have a good hit out and try out my new Shuffle. Felt real good on the run down to the LCNP weir and so much so opted to extend the run back through Ryde rather than heading straight home. Not a good move it seems, as I was climbing up to the gates and then along Lane Cove Rd my niggle in the groin area really started complaining. In the end it got so sore I walked the last km and a half. Did a heap of stretches once I got home and I'm pretty sure my hips might be out of alignment as the lower back/hips area "cracked" a couple of times as I really stretched this area out. Still very stiff/sore now, have popped a Naprosen and hopefully will go and see my osteo to check my alignment. This puts some risk into my planned run at the CR 5km challenge on Saturday.
Ignoring present issues from above I have been doing quite a deal of thinking about goals for the rest of the year to strive for. These fall into 2 categories, general and specific.
For the general side I am aiming to train through winter properly this time and will also run as much of the Striders 10km and Super Series events possible as well as others that make sense. Where I have done a particular race before then I will be aiming for a new PB. Through this program I aim to break 40min for 10km and depending upon how I am feeling try to break my PB and 90 @ SMH.
On the specific side I have decided I will run the Sydney Marathon and will go through a structured 12 week program for preparation. In these 12 weeks there will be quite a few races as well such as C2S and W2B for instance and I'll be using these as form guides for the Sydney run. Initial goal is to run a PB and I think 3:10 should be within reach if I train/prepare properly and race with a brain on the day. While it will be very tempting to aim for faster I now need some confidence over the longer races and 3:10 will do me for this year.
Tuesday, April 12, 2005
Race Report Canberra Marathon 2005
All the prep was done, just the actual race now.
Pre Race - Headed down to Canberra on Saturday morning to catch up with a cousin for lunch who I have only met a couple of times. From there it was across to the motel to register, meet and greet and then cheer on the runners in the 5/10km.
Had great fun watching the races as there were a number of laps so we got a good chance to cheer a lot of people. In particular Clairie with her pace escorts Mr G and Spud, but also Aki, Luke Skyrunner and a heap of Striders. Also good to see a couple of supported Cool Runners do real well!
Dinner was a good pasta load at a Italian restaurant in Kingston, I was slightly late as I needed to pick up last minute supplies.
Race Day - Slightly disturbed sleep but up at around 5am ready for action. The great thing about where I was staying was it was a walk out the door to the start! Popped over early to put my drinks in for the drink stops. Finally headed back over around 6:15, trying not to get too tense etc. There was certainly a mood of tension in the air.
Soon enough and we were off. I had decided to run by myself and keep a steady pace. If someone that I knew was around then great! Nice even splits early, ran with sportsman for about a km but he was going a little more conservatively so I pushed on. Back to the Bowen Cres turnaround and 10km just before it in 44:09, bang on my plans. A great lift from the crowd as we went through. From there it was just stay as smooth as possible, not far ahead was Philip B, another strider, and he was running probably only a second slower than me so it took until the tunnel until I caught him, we had a quick chat and I kept the momentum going. Back up the hill and through the tunnel and hit the 20km mark in 1:28:09 so a 2nd 10km of 44:00. This put me through the half way point in about 1:33. About here Philip B caught back up to me and we had another quick chat but he moved away from me pretty quickly mainly due to the fact that my pace was slowing.
Made concerted efforts to step it up again but to no avail so I decided to stay running comfortably and see what happened. As we got closer to the Bowen turnaround I could feel myself struggling more. Steve B, caught me at about the same time as I caught Mohammed just at the turn. Again the crowd was great but I was starting to hurt, the stomach in particular was beginning to spasm. Everytime I had a drink it gotr worse so I (maybe unwisely) started to limited fluid intake. Coming out of the turn Amjan gave me a big cheer and I think I said to her things were starting to hurt. Back out along the bridge and just at the drink station after the bridge things got worse. At the same time Superflake, vat_man and Blue Dog caught up to me. We had a quick chat but there was not a chance I could hold on to them.
Now I'm of the opinion that a blog must be honest and so this next bit is difficult...
About a km after the water station I really started to get bad stomach cramps and felt like chucking. I eased up further and around the same time the legs etc also started cramping, calves first probably due to the reduced fluid and also the increasing heat. The 30km time was 2:17:14 so a 49 minute 10km split. By the time I got to where the runners were coming the other way and turning on the bridge I was down to around 7 min/km pace and in semi tears from the pain/frustration. Really contemplated pulling out right there but did not want a dnf. I kept on going in this manner and now people were starting to stream past me. Finally got to the turnaround and shuffled back up the hill. By then I knew I would finish but it would be ugly.
Finally got back across the lake and not many people moving much faster than I was now, the 40km time was 3:24:36 so a 1:07 10km split. The stomach had eased up a bit by now but the damage was done and no way I could get the legs to turnover faster.
Finish time of 3:40:24. Not aware at the time but Miss Skarmel did a cartwheel about 20 metres behind me, and redback was also not too far back. I caught up with a few people right after the finish, including Tesso who had passed me during my worst section but had also slowed. Rather than sit around feeling sorry fro myself I dragged myself to the Striders tent had a couple of drinks and then went back to the finish line to cheer home the others. What an emotional experience cheering on the runners still finishing. Probably brought more of a tear to the eye yelling for people like Psychoma and Bernie G as they finished their first marathon than my own experience. Eventually I had to sit down as I was starting to feel woozy.
The whole race can be best summarised by the 2 half splits, 1:33 and 2:07 for 21 km. I feel somewhat guilty about being down on my time when many, many other people toughed it out for much longer than me. But I expected a whole lot better and am really at a loss as to what happened. Maybe I just went out too hard and did not factor in the warmer weather, it seems I was not alone as many people I know struggled today and missed what they were aiming for. Given my fluid/stomach problems I only used 1 of the 3 gu's I was carrying as well.
Well done to those that posted PB's on a tough day. I did some quick analysis and for those runners that ran in 2004 and 2005 as a group we were 3.1% slower this year.
Two days later now and while the upper quads and lh adductor are still a little sore I have pulled up pretty well. I'm going to go introspective for another day or so before I decide on the program forward. I do have a few ideas in mind and have already entered the SMH half so will be there for that.
Thanks to all those who posted here on my blog and also who were out on the course, both runners and spectators for the encouragement. I had a great weekend of meeting and socialising with Striders and Cool Runners, it is just that hour and a half or so mid Sunday morning that was certainly not enjoyable.
For posterity 5km splits were
5km 22:12 22:12
10km 21:57 44:09
15km 21:54 1:06:03
20km 22:06 1:28:09
25km 23:10 1:51:19
30km 25:55 2:17:14
35km 34:38 2:51:52
40km 34:44 3:24:36
End 3:40:24
Pre Race - Headed down to Canberra on Saturday morning to catch up with a cousin for lunch who I have only met a couple of times. From there it was across to the motel to register, meet and greet and then cheer on the runners in the 5/10km.
Had great fun watching the races as there were a number of laps so we got a good chance to cheer a lot of people. In particular Clairie with her pace escorts Mr G and Spud, but also Aki, Luke Skyrunner and a heap of Striders. Also good to see a couple of supported Cool Runners do real well!
Dinner was a good pasta load at a Italian restaurant in Kingston, I was slightly late as I needed to pick up last minute supplies.
Race Day - Slightly disturbed sleep but up at around 5am ready for action. The great thing about where I was staying was it was a walk out the door to the start! Popped over early to put my drinks in for the drink stops. Finally headed back over around 6:15, trying not to get too tense etc. There was certainly a mood of tension in the air.
Soon enough and we were off. I had decided to run by myself and keep a steady pace. If someone that I knew was around then great! Nice even splits early, ran with sportsman for about a km but he was going a little more conservatively so I pushed on. Back to the Bowen Cres turnaround and 10km just before it in 44:09, bang on my plans. A great lift from the crowd as we went through. From there it was just stay as smooth as possible, not far ahead was Philip B, another strider, and he was running probably only a second slower than me so it took until the tunnel until I caught him, we had a quick chat and I kept the momentum going. Back up the hill and through the tunnel and hit the 20km mark in 1:28:09 so a 2nd 10km of 44:00. This put me through the half way point in about 1:33. About here Philip B caught back up to me and we had another quick chat but he moved away from me pretty quickly mainly due to the fact that my pace was slowing.
Made concerted efforts to step it up again but to no avail so I decided to stay running comfortably and see what happened. As we got closer to the Bowen turnaround I could feel myself struggling more. Steve B, caught me at about the same time as I caught Mohammed just at the turn. Again the crowd was great but I was starting to hurt, the stomach in particular was beginning to spasm. Everytime I had a drink it gotr worse so I (maybe unwisely) started to limited fluid intake. Coming out of the turn Amjan gave me a big cheer and I think I said to her things were starting to hurt. Back out along the bridge and just at the drink station after the bridge things got worse. At the same time Superflake, vat_man and Blue Dog caught up to me. We had a quick chat but there was not a chance I could hold on to them.
Now I'm of the opinion that a blog must be honest and so this next bit is difficult...
About a km after the water station I really started to get bad stomach cramps and felt like chucking. I eased up further and around the same time the legs etc also started cramping, calves first probably due to the reduced fluid and also the increasing heat. The 30km time was 2:17:14 so a 49 minute 10km split. By the time I got to where the runners were coming the other way and turning on the bridge I was down to around 7 min/km pace and in semi tears from the pain/frustration. Really contemplated pulling out right there but did not want a dnf. I kept on going in this manner and now people were starting to stream past me. Finally got to the turnaround and shuffled back up the hill. By then I knew I would finish but it would be ugly.
Finally got back across the lake and not many people moving much faster than I was now, the 40km time was 3:24:36 so a 1:07 10km split. The stomach had eased up a bit by now but the damage was done and no way I could get the legs to turnover faster.
Finish time of 3:40:24. Not aware at the time but Miss Skarmel did a cartwheel about 20 metres behind me, and redback was also not too far back. I caught up with a few people right after the finish, including Tesso who had passed me during my worst section but had also slowed. Rather than sit around feeling sorry fro myself I dragged myself to the Striders tent had a couple of drinks and then went back to the finish line to cheer home the others. What an emotional experience cheering on the runners still finishing. Probably brought more of a tear to the eye yelling for people like Psychoma and Bernie G as they finished their first marathon than my own experience. Eventually I had to sit down as I was starting to feel woozy.
The whole race can be best summarised by the 2 half splits, 1:33 and 2:07 for 21 km. I feel somewhat guilty about being down on my time when many, many other people toughed it out for much longer than me. But I expected a whole lot better and am really at a loss as to what happened. Maybe I just went out too hard and did not factor in the warmer weather, it seems I was not alone as many people I know struggled today and missed what they were aiming for. Given my fluid/stomach problems I only used 1 of the 3 gu's I was carrying as well.
Well done to those that posted PB's on a tough day. I did some quick analysis and for those runners that ran in 2004 and 2005 as a group we were 3.1% slower this year.
Two days later now and while the upper quads and lh adductor are still a little sore I have pulled up pretty well. I'm going to go introspective for another day or so before I decide on the program forward. I do have a few ideas in mind and have already entered the SMH half so will be there for that.
Thanks to all those who posted here on my blog and also who were out on the course, both runners and spectators for the encouragement. I had a great weekend of meeting and socialising with Striders and Cool Runners, it is just that hour and a half or so mid Sunday morning that was certainly not enjoyable.
For posterity 5km splits were
5km 22:12 22:12
10km 21:57 44:09
15km 21:54 1:06:03
20km 22:06 1:28:09
25km 23:10 1:51:19
30km 25:55 2:17:14
35km 34:38 2:51:52
40km 34:44 3:24:36
End 3:40:24
Wednesday, April 06, 2005
Last serious hit out
Getting down to the line now....
Was going to head to the Bay for this session but instead opted for my local run down to the weir and back. A nice 4km warmup and then 3km @ just below target Marathon Pace, a little harder given the undulations and turns @ Lane Cove. Then a warm down on the way home. Felt a little awkward and was a little inconsistent at pacing but in all not too bad.
Just after I finished the MP section I saw Mr G headed down towards the weir.
A minor concern on adductor, a little tender still from Saturday, will focus on ice and NSAID for the next day or so.
That is pretty much it, maybe a 5km lite stretch out on Fri/Sat. Getting ready for loading up on carbos and reducing alcohol intake for the next couple of days.
Was going to head to the Bay for this session but instead opted for my local run down to the weir and back. A nice 4km warmup and then 3km @ just below target Marathon Pace, a little harder given the undulations and turns @ Lane Cove. Then a warm down on the way home. Felt a little awkward and was a little inconsistent at pacing but in all not too bad.
Just after I finished the MP section I saw Mr G headed down towards the weir.
A minor concern on adductor, a little tender still from Saturday, will focus on ice and NSAID for the next day or so.
That is pretty much it, maybe a 5km lite stretch out on Fri/Sat. Getting ready for loading up on carbos and reducing alcohol intake for the next couple of days.
Tuesday, April 05, 2005
Tapering time
Sunday
The Striders STaR was based at Balmoral this week and has a number of hills and singletrack over the long distance. In the end I decided to show up at 7am and run the shorter option at a gentle pace. Quite a group as the MTG planned to do the same thing and I ran along with Redback and Mohammed near the front most of the time, pausing at water stops to regroup. As we came into Mosman the longer runners were coming the other way and I did a fartlek type run up the long hill from the Mosman Ferry wharf to tag onto the back of the 6:20 group. Left them there though and continued up the hill. As I waited for the group to catch up Luke Skyrunner came through, cutting short his long run and I joined in with him to run back to the start. Probably around 12-13km all up at around 6 min/km pace. Very easy!
Canberra prep
A few things on the checklist this week and the short "racing " hair cut has happened, the legs are waxed and I've booked a massage for towards the end of the week. Missed the run this morning so will pop out this afternoon for a nice "recovery" run.
Am still tossing up my pacing strategy but am leaning towards (in 10km increments)
45/44/44/43/9 which will give 3:05 (some rounding in there). The fall back is to run @ 4:30 pace the whole way which will give around a 3:10. Ultimately at the 30km mark I will be running as hard/fast as I and anything could happen....
The Striders STaR was based at Balmoral this week and has a number of hills and singletrack over the long distance. In the end I decided to show up at 7am and run the shorter option at a gentle pace. Quite a group as the MTG planned to do the same thing and I ran along with Redback and Mohammed near the front most of the time, pausing at water stops to regroup. As we came into Mosman the longer runners were coming the other way and I did a fartlek type run up the long hill from the Mosman Ferry wharf to tag onto the back of the 6:20 group. Left them there though and continued up the hill. As I waited for the group to catch up Luke Skyrunner came through, cutting short his long run and I joined in with him to run back to the start. Probably around 12-13km all up at around 6 min/km pace. Very easy!
Canberra prep
A few things on the checklist this week and the short "racing " hair cut has happened, the legs are waxed and I've booked a massage for towards the end of the week. Missed the run this morning so will pop out this afternoon for a nice "recovery" run.
Am still tossing up my pacing strategy but am leaning towards (in 10km increments)
45/44/44/43/9 which will give 3:05 (some rounding in there). The fall back is to run @ 4:30 pace the whole way which will give around a 3:10. Ultimately at the 30km mark I will be running as hard/fast as I and anything could happen....
Saturday, April 02, 2005
Race report Striders 10km @ The Domain
Not a perfectly scheduled race for a fast 10km time only one week out from Canberra and also a tight twisty udulating course, described as not a PB run!
Anyway, got there early to help setup, next month I am flying solo on the timing/results so this was a dry run while I could have some mentoring as required. I have found one of the good things about being involved in the setup is that is distracts from any pre race nerves.
Next thing you know it I'm with just over 300 runners near the point of Lady Macquarie's Chair opposite the Opera House at the start line. Course is three laps and a little bit around Lady Macquarie's chair and The Domain. Heavy congestion for the first couple of km but I am surprised with the splits I am recording as they are faster than I though I was going.
Settle in at a steady pace which felt real comfortable and it just happens to coincide to being about 15-20 metres behind vat_man. At the same time I am swapping places with a couple of other Striders who are usually a bit quicker than I am. Coming through the final lap I missed the 9km marker and decided just to run the same steady pace to the line and not go crazy, knowing I was close to a PB but not stressing about it.
Ended up across the line just behind the group I had been tailing and with a new PB of 41:14, a ten second improvement. The best thing is I ran within myself and felt relatively composed at the end.
Splits were
1km 4:14 4:14
2km 4:00 8:14
3km 3:44 11:58
4km 4:17 16:15
5km 4:13 20:28
6km 3:58 24:26
7km 4:16 28:43
8km 4:30 33:12
10km 8:02 41:14
This is yet another great positive piece of feedback for Canberra. The week summary is 53km but the real interesting thing is the Parrot Predictor says a 2:59:44!!
With 7 days to go this week is critical in the taper and will have no high intensity or long distance. For tomorrow I'm probably going to do the STaR but run the 7am group at an easy pace with a few mates for about 15km.
Anyway, got there early to help setup, next month I am flying solo on the timing/results so this was a dry run while I could have some mentoring as required. I have found one of the good things about being involved in the setup is that is distracts from any pre race nerves.
Next thing you know it I'm with just over 300 runners near the point of Lady Macquarie's Chair opposite the Opera House at the start line. Course is three laps and a little bit around Lady Macquarie's chair and The Domain. Heavy congestion for the first couple of km but I am surprised with the splits I am recording as they are faster than I though I was going.
Settle in at a steady pace which felt real comfortable and it just happens to coincide to being about 15-20 metres behind vat_man. At the same time I am swapping places with a couple of other Striders who are usually a bit quicker than I am. Coming through the final lap I missed the 9km marker and decided just to run the same steady pace to the line and not go crazy, knowing I was close to a PB but not stressing about it.
Ended up across the line just behind the group I had been tailing and with a new PB of 41:14, a ten second improvement. The best thing is I ran within myself and felt relatively composed at the end.
Splits were
1km 4:14 4:14
2km 4:00 8:14
3km 3:44 11:58
4km 4:17 16:15
5km 4:13 20:28
6km 3:58 24:26
7km 4:16 28:43
8km 4:30 33:12
10km 8:02 41:14
This is yet another great positive piece of feedback for Canberra. The week summary is 53km but the real interesting thing is the Parrot Predictor says a 2:59:44!!
With 7 days to go this week is critical in the taper and will have no high intensity or long distance. For tomorrow I'm probably going to do the STaR but run the 7am group at an easy pace with a few mates for about 15km.
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