Thursday : In Melbourne and slept in so missed out on early run
Friday : More slackness, after getting back late from Melbourne and attending a Striders meeting then catching up on work
Saturday : Striders 10km @ North Head
I had pretty much decided to run this as a tempo type run with the more important true race a week away. Significant hassles with the electronic timing system ensured no warm up so probably a good thing I was not going to go all out.
It was very hard to watch the usual suspects slowly pull away from me but at around 3km another coolrunner Riz caught up, he was in a similar position and so we decided to run together. I'm sure some of the runners around us may have been a little annoyed as they were at full 10km race pace and Riz and I were cruising and having a bit of a chat.
Ended up with 43:35, feeling very comfortable.
Sunday : Spent the Saturday night at my parents in Gosford for Fathers Day and as usual dad and I raided his old stock in his cellar for a few good drinking old reds. This and fathers day presents and rain made it too easy not to run.
Got home after lunch and the rain had stopped so I went out for a last longer run. A good undulating 18km in 1:25 which is about 4:43 pace and included about 10km @ 4:30 pace. A slight niggle from the groin area which has been pretty quiet but I'm onto that.
Thats it for long runs, the body is as ready as possible. Working on the mind now and a bit of sharpening in the last week.
Sunday, September 04, 2005
Wednesday, August 31, 2005
Last day of winter??
Hard to believe, given the temperature today. A simple 8km recovery run on my loop through East Ryde and Ryde Common. For some reason I struggled to feel comfortable, everything felt ok just felt average at the pace I was running.
Stats 8.5km in 42:54 (avg pace 5:05, avg HR 163)
Maybe it was the increase in temperature....
Stats 8.5km in 42:54 (avg pace 5:05, avg HR 163)
Maybe it was the increase in temperature....
Tuesday, August 30, 2005
Vo2 Max
Main part of the run today was 3 x 1600 @ 5km Race Pace with min recovery. Initially I was going to go down to Rotary to do this but time conspired against me so it was around the corner instead to the gym and treadmill.
After a couple ok km to warm/loosen up turned up the volume and speed and set off. The first rep seemed to go on for ever and then it was only 2 minutes before I was off again! Towards the end of the second rep I started to flag a little and the HR really did not come down enough before the rest was gone again! Tough going here and I managed to grit the teeth to hold on for the km at least, looking back I may have been able to go further but probably not the full extra 600m!
A good warm down and jog back home. The calves actually felt great, so big tick to the witch doctor, however the next weakest link is shins and they copped a bit of a hammering towards the end. I did get to try out my early Fathers Day pressie wearing them under my work clothes and they do seem to have made a difference.
That was the last real hard session scheduled by Pfitzinger, just Saturday left for any real intensity, other than that some recovery runs and stride sessions till next Sunday.
After a couple ok km to warm/loosen up turned up the volume and speed and set off. The first rep seemed to go on for ever and then it was only 2 minutes before I was off again! Towards the end of the second rep I started to flag a little and the HR really did not come down enough before the rest was gone again! Tough going here and I managed to grit the teeth to hold on for the km at least, looking back I may have been able to go further but probably not the full extra 600m!
A good warm down and jog back home. The calves actually felt great, so big tick to the witch doctor, however the next weakest link is shins and they copped a bit of a hammering towards the end. I did get to try out my early Fathers Day pressie wearing them under my work clothes and they do seem to have made a difference.
That was the last real hard session scheduled by Pfitzinger, just Saturday left for any real intensity, other than that some recovery runs and stride sessions till next Sunday.
Monday, August 29, 2005
Witch Doctor visit
Around the corner (well and down the road) to teh witch doctor this morning. He is very handy and also is available early in the morning which makes it easier to fit into the schedule.
A quick chat about my calves seemingly now made from concrete and also my suspicion about my pelvis being out of alignment. A quick prod and poke and he agreed and went to work. A few pins in the lower left back to release some of the tigh muscles there and then he went to work on the calves. Fair dinkum, it felt like he was jamming knitting needles in instead of accupuncture pins. He agreed that they were "very" tight.
After a pleasant half an hour lying there with pins inserted he came back and then gave the lower back/pelvic area a good readjustment and then also wanted to have a go at the mid back area, just below the shoulder blades. Wow, there was some tension build up there.
Now the calves are tight from the treatment but that wears off, the left hammie feels perfect and he reckons I'm ready to roll!
Thanks for the opinions on the Striders 10km race guys, I have to admit I'm leaning towards going for it. As someone else has mentioned to me, if you are doing some speedwork in the taper the chances of hurting something is just as great as doing the 10km race. Lets see how the week and training unfolds.
A quick chat about my calves seemingly now made from concrete and also my suspicion about my pelvis being out of alignment. A quick prod and poke and he agreed and went to work. A few pins in the lower left back to release some of the tigh muscles there and then he went to work on the calves. Fair dinkum, it felt like he was jamming knitting needles in instead of accupuncture pins. He agreed that they were "very" tight.
After a pleasant half an hour lying there with pins inserted he came back and then gave the lower back/pelvic area a good readjustment and then also wanted to have a go at the mid back area, just below the shoulder blades. Wow, there was some tension build up there.
Now the calves are tight from the treatment but that wears off, the left hammie feels perfect and he reckons I'm ready to roll!
Thanks for the opinions on the Striders 10km race guys, I have to admit I'm leaning towards going for it. As someone else has mentioned to me, if you are doing some speedwork in the taper the chances of hurting something is just as great as doing the 10km race. Lets see how the week and training unfolds.
Sunday, August 28, 2005
Airport Adrenaline Adventure
After the success of yesterday back to a longer run today and this is the last true "long" run before Sydney. I decided to run with the 6:20 gang, I know the people that run this a bit better than the group from 6:10 today. Also knowing the course being very flat early it would be a good fast work out, famous last words.
Off at a good clip with myself and Sawdust on the front for the first couple of km. Then as we rounded the corner near Cooks River for the long run along Botany Bay the pace picked up. Along here Andrew T, and then Luke Skyrunner and Silver Fox all joined in, not much of a 6:30 group it seems. Not paying a lot of attention to the Garmin but knew we were moving fairly fast.
Finally near Dolls Point a drink stop and I checked the avg pace and it was sub 4:30!! I decided to let them go if this continues but held contact over the river and into Sylvannia, but then let them go. By the time we got to the short cut I was still in contact and we had covered 16km at 4:30 min/km avg pace. The legs were starting to feel either the 5km yesterday or more likely still trying to recover from W2B and while some of the guys were trying to read a map I slipped ahead for a while :).
Out of interest I checked on the Garmin as I went through 21.1 km and it was 97 minutes. That was enough for me as I eased off a little further and got back for 25.5km in a smidge over 2 hours, which gave a avg pace all up of 4:45 min/km and avg HR of 163.
Both calves are again tight, but not painfully tight. Pretty happy with this run, even if I did ease up a little. Now for the all important 2 week taper/sharpen, currently looking for this week like:
Monday - Rest/Witch Doctor
Tuesday - VO2 Max session, 13km including 3 x 1600 @ 5km pace
Wednesday - Recovery 8km
Thursday - Recovery & Speed, 13km with 8 x 100 strides
Friday - Recovery 8km
Saturday - Striders 10km (not sure if I'll "race" this)
Sunday - Fathers Day!! Medium run around 20km
The key question is whether I should go 100% next Saturday for maybe another 10km PB or even (maybe) sub 40 or if I should run it at Marathon Pace (perhaps do the 45 min pacemaking duties)
Off at a good clip with myself and Sawdust on the front for the first couple of km. Then as we rounded the corner near Cooks River for the long run along Botany Bay the pace picked up. Along here Andrew T, and then Luke Skyrunner and Silver Fox all joined in, not much of a 6:30 group it seems. Not paying a lot of attention to the Garmin but knew we were moving fairly fast.
Finally near Dolls Point a drink stop and I checked the avg pace and it was sub 4:30!! I decided to let them go if this continues but held contact over the river and into Sylvannia, but then let them go. By the time we got to the short cut I was still in contact and we had covered 16km at 4:30 min/km avg pace. The legs were starting to feel either the 5km yesterday or more likely still trying to recover from W2B and while some of the guys were trying to read a map I slipped ahead for a while :).
Out of interest I checked on the Garmin as I went through 21.1 km and it was 97 minutes. That was enough for me as I eased off a little further and got back for 25.5km in a smidge over 2 hours, which gave a avg pace all up of 4:45 min/km and avg HR of 163.
Both calves are again tight, but not painfully tight. Pretty happy with this run, even if I did ease up a little. Now for the all important 2 week taper/sharpen, currently looking for this week like:
Monday - Rest/Witch Doctor
Tuesday - VO2 Max session, 13km including 3 x 1600 @ 5km pace
Wednesday - Recovery 8km
Thursday - Recovery & Speed, 13km with 8 x 100 strides
Friday - Recovery 8km
Saturday - Striders 10km (not sure if I'll "race" this)
Sunday - Fathers Day!! Medium run around 20km
The key question is whether I should go 100% next Saturday for maybe another 10km PB or even (maybe) sub 40 or if I should run it at Marathon Pace (perhaps do the 45 min pacemaking duties)
Saturday, August 27, 2005
Turnaround!
Well after pretty much deciding at the time of yesterday's blog not to run the CR 5km challenge the body seemed to improve and last night I laid out the gear with the aim of being ready to go if I felt I was ok. Up this morning and decided to head over, do a warm up and see how everything went.
The warm up felt good and so next step was to front up at the 20 minute group. Had already decided to go out hard and see how long I could hang on. A much smaller 20 minute group with Mr G, Horrie and a female I have not seen before. She asked if we were going to run even 4 min k's and Horrie said it was unlikely with me there leading out!
Off we went and I immediately slipped into a good pace. With the work council is doing in the first km it was a bit of to and fro between road and footpath, I also could sense Mr G running just behind my shoulder. After the first km I settled down a little and I think Horrie cruised up to just behind me through here as I went wide and he stayed close to the bay at the divided section near the 2km mark.
Caught up to Eagle and Queen B not long after this and felt I was still running smoothly through the 3km mark. A few hundred metres further and Boof cruised by but I was also still catching some more front markers. Just after the 4km mark Coaster came past and I managed to hold him at around 10 metres for about 400 metres, about 200 metres out from the line Sparkie went screaming past and then I was there, thank goodness!
Splits
1km 3:44 3:44
2km 3:49 7:33
3km 3:54 11:27
4km 3:54 15:21
5km 3:56 19:17
I had deliberately not looked up my 5km PB but knew I was close. Upon checking at home it was 19:15, set in March, between 6ft and Canberra. While slightly disappointed not to go 3 seconds faster I am actually pretty happy with the run given I was not even going to have a go 24 hours earlier.
A good form guide which, given the circumstances should bode well for Sydney. I'm now pretty positive that I could break 19 minutes if I focus on some quality speed work now I have a better base.
Tomorrow is the STaR near the Airport, I'm aiming for around 25km and it is a nice flat course, the shortcut removing the nasty hill. Might even give the new Trances a hit out after the excellent work done today by the new Racer ST's (the old ones are retired after 520km, pretty good for a race shoe)
The warm up felt good and so next step was to front up at the 20 minute group. Had already decided to go out hard and see how long I could hang on. A much smaller 20 minute group with Mr G, Horrie and a female I have not seen before. She asked if we were going to run even 4 min k's and Horrie said it was unlikely with me there leading out!
Off we went and I immediately slipped into a good pace. With the work council is doing in the first km it was a bit of to and fro between road and footpath, I also could sense Mr G running just behind my shoulder. After the first km I settled down a little and I think Horrie cruised up to just behind me through here as I went wide and he stayed close to the bay at the divided section near the 2km mark.
Caught up to Eagle and Queen B not long after this and felt I was still running smoothly through the 3km mark. A few hundred metres further and Boof cruised by but I was also still catching some more front markers. Just after the 4km mark Coaster came past and I managed to hold him at around 10 metres for about 400 metres, about 200 metres out from the line Sparkie went screaming past and then I was there, thank goodness!
Splits
1km 3:44 3:44
2km 3:49 7:33
3km 3:54 11:27
4km 3:54 15:21
5km 3:56 19:17
I had deliberately not looked up my 5km PB but knew I was close. Upon checking at home it was 19:15, set in March, between 6ft and Canberra. While slightly disappointed not to go 3 seconds faster I am actually pretty happy with the run given I was not even going to have a go 24 hours earlier.
A good form guide which, given the circumstances should bode well for Sydney. I'm now pretty positive that I could break 19 minutes if I focus on some quality speed work now I have a better base.
Tomorrow is the STaR near the Airport, I'm aiming for around 25km and it is a nice flat course, the shortcut removing the nasty hill. Might even give the new Trances a hit out after the excellent work done today by the new Racer ST's (the old ones are retired after 520km, pretty good for a race shoe)
Friday, August 26, 2005
Recovered?
The head and throat felt a little better this morning so I laced up the shoes and headed out. Just aiming to run to the weir and back. Took a while to warm up and did not feel smooth or comfortable on the way down. A bit of a struggle back up Scribblys and back home, time of 55 minutes for the 11km, not as fast as recently but I let the body direct the pace.
Certainly Willy to Billy still is in the legs and the head felt ok but may have been why I was still a little sluggish. After I've cooled down the previously blogged tight right calf is tight, along with the left hamstring. I'll see how they travle through the day but I would say it is now unlikely that I'll front up for the CR 5km challenge, preferring to let the legs recover a bit more and the run about 25km at the STaR on Sunday.
As a precaution I have a witch doctor appointment for Monday.
Certainly Willy to Billy still is in the legs and the head felt ok but may have been why I was still a little sluggish. After I've cooled down the previously blogged tight right calf is tight, along with the left hamstring. I'll see how they travle through the day but I would say it is now unlikely that I'll front up for the CR 5km challenge, preferring to let the legs recover a bit more and the run about 25km at the STaR on Sunday.
As a precaution I have a witch doctor appointment for Monday.
Wednesday, August 24, 2005
Recovery??
The legs were a bit smashed fron Willy to Billy. Had a massage from a new guy who was quite good but that RH calf has them all beat. He went back to it twice and still could not crack the concrete :)
A little bit better yesterday but work and other committments conspired to keep me away from my new shoes. The old Trances have gone to 1100km and 600km respectively and I reckon the older ones have been part of the cause of the increased lower leg niggles of late.
This morning had a medium long run scheduled but woke up with a sore throat and head congestion. I hope it is not vat_man's flu. At least the legs are back in teh land of the living!
A little bit better yesterday but work and other committments conspired to keep me away from my new shoes. The old Trances have gone to 1100km and 600km respectively and I reckon the older ones have been part of the cause of the increased lower leg niggles of late.
This morning had a medium long run scheduled but woke up with a sore throat and head congestion. I hope it is not vat_man's flu. At least the legs are back in teh land of the living!
Saturday, August 20, 2005
Recap
The last 4 weeks have been pretty hectic running wise (well ok in general). A quick recap/summary as I am now in the final stages of sharpening and then tapering for Sydney.
4 races in 4 weeks
Sutherland to Surf (11km) 45:05 (debut and so also a pb)
Striders Lane Cove (10km) 40:28 pb
City to Surf (14km) 58:57 pb
Willy to Billy (35km) 3:02:29 pb
This program has certainly affected my ability to try and stick to the Pfitzinger program with assorted niggles and tiredness reducing my training effectiveness. From here it is 3 weeks of focus solely back on marathon prep.
4 races in 4 weeks
Sutherland to Surf (11km) 45:05 (debut and so also a pb)
Striders Lane Cove (10km) 40:28 pb
City to Surf (14km) 58:57 pb
Willy to Billy (35km) 3:02:29 pb
This program has certainly affected my ability to try and stick to the Pfitzinger program with assorted niggles and tiredness reducing my training effectiveness. From here it is 3 weeks of focus solely back on marathon prep.
Willy to Billy race report
Up early and eating up to load some fuel, given the time from leaving home to actually starting I also packed some provisions. James C, a fellow Strider had organised for us to share the car up and when he arrived we were off. Along the drive it rained, sometimes heavily which was not a good sign, but by the time we got to Bilpin, no rain and in fact some blue sky.
Dropped the car and boarded the shuttle bus to Mt Wilson, a host of Striders and CR on board. Upon arrival I opted to line up for a final tilt at the facilities and then caught up with a heap of the usual suspects and also participated in a few group photos.
Last year I ran this of a somewhat low base and did 3:18:11 and was hoping/aiming to break 3 hours this time round. A few quick speeches from the local hosts and we were off. I was going to try and run around 5 min/km pace, hoping to make some inroads on the long downhill and then hold it together on the climb to bring it home.
Despite my best efforts to rein in the enthusiasm I went out a little too hard and also the fairly vicious sharp climbs early on were taking their toll. So I decided to walk the steeper sections but attack the technical downhills to try and equalise time.
This resulted in quite a seesaw type battle with a few people, them passing me up and me likewise down. Of some concern through here I noticed that my RH ankle tendonitis was starting to become sore so I also focussed on how I was running uphill (if I was).
After a while the sharp climbs became a little less frequent and I started to get into a good rhythm. In particular there was a section of singletrack that I really enjoyed and really attacked with an open track in front of me for a while, and recatching a few people who had drawn clear.
The Garmin was proving next to useless with more lost signal time than actual tracking. Thankfully the course was well marked and I hit the 15km mark pretty bang on 1:15 so averaging 5 min/km like the plan. The next section of the course is pretty flat as we run along a sealed road for quite a few km and with not many people in sight it was a challenge to maintain pace. At the 20km mark my split was 1:38 so I had picked up a bit ahead of the downhill.
This piece seemed to go on for ever, and I believe that probably about 2/3 of the way down I dropped off the pace a little as a few people who were just ahead of me slowly pulled away. Still I got to the bottom and river crossing with a split of 2:11 and then the challenge was to try and efficiently get up the other side. While it was tough I was making ok progress through to the first hairpin, when I turned the corner though I realised why as I hit the headwind. MikeF caught up here, we ran together for a while and then he pulled clear at the drinks station at the next hairpin.
Here the course gives some respite with about 1km of flatter running before heading up again. When we started slimbing again it was tougher and through here Barry R (another Strider) went past, only 4km to go but I was struggling.
A few more went past including 2 females who were flying! Finally got to the Bells Line Road and then tried to grind out the last 1.5km at a somewhat decent pace.
Ended up just outside of the sub 3 hour goal with 3:02:29 which is still a 15:42 PB from last year. In talking with others I really did die in that last 4km as Barry R finished with 2:58:xx meaning he put around 4 minutes into me over 4km!
The legs were pretty beat up and certainly some concern re the RH ankle again although it seems to be better after ice than how it felt 2 weeks ago. Indulged in a leg massage and enjoyed a couple of brews courtesy of Blue Dog and Sarge before watching the presentation and then driving home.
Dropped the car and boarded the shuttle bus to Mt Wilson, a host of Striders and CR on board. Upon arrival I opted to line up for a final tilt at the facilities and then caught up with a heap of the usual suspects and also participated in a few group photos.
Last year I ran this of a somewhat low base and did 3:18:11 and was hoping/aiming to break 3 hours this time round. A few quick speeches from the local hosts and we were off. I was going to try and run around 5 min/km pace, hoping to make some inroads on the long downhill and then hold it together on the climb to bring it home.
Despite my best efforts to rein in the enthusiasm I went out a little too hard and also the fairly vicious sharp climbs early on were taking their toll. So I decided to walk the steeper sections but attack the technical downhills to try and equalise time.
This resulted in quite a seesaw type battle with a few people, them passing me up and me likewise down. Of some concern through here I noticed that my RH ankle tendonitis was starting to become sore so I also focussed on how I was running uphill (if I was).
After a while the sharp climbs became a little less frequent and I started to get into a good rhythm. In particular there was a section of singletrack that I really enjoyed and really attacked with an open track in front of me for a while, and recatching a few people who had drawn clear.
The Garmin was proving next to useless with more lost signal time than actual tracking. Thankfully the course was well marked and I hit the 15km mark pretty bang on 1:15 so averaging 5 min/km like the plan. The next section of the course is pretty flat as we run along a sealed road for quite a few km and with not many people in sight it was a challenge to maintain pace. At the 20km mark my split was 1:38 so I had picked up a bit ahead of the downhill.
This piece seemed to go on for ever, and I believe that probably about 2/3 of the way down I dropped off the pace a little as a few people who were just ahead of me slowly pulled away. Still I got to the bottom and river crossing with a split of 2:11 and then the challenge was to try and efficiently get up the other side. While it was tough I was making ok progress through to the first hairpin, when I turned the corner though I realised why as I hit the headwind. MikeF caught up here, we ran together for a while and then he pulled clear at the drinks station at the next hairpin.
Here the course gives some respite with about 1km of flatter running before heading up again. When we started slimbing again it was tougher and through here Barry R (another Strider) went past, only 4km to go but I was struggling.
A few more went past including 2 females who were flying! Finally got to the Bells Line Road and then tried to grind out the last 1.5km at a somewhat decent pace.
Ended up just outside of the sub 3 hour goal with 3:02:29 which is still a 15:42 PB from last year. In talking with others I really did die in that last 4km as Barry R finished with 2:58:xx meaning he put around 4 minutes into me over 4km!
The legs were pretty beat up and certainly some concern re the RH ankle again although it seems to be better after ice than how it felt 2 weeks ago. Indulged in a leg massage and enjoyed a couple of brews courtesy of Blue Dog and Sarge before watching the presentation and then driving home.
Friday, August 19, 2005
Tough going
Thursday was supposed to be a medium long run but I was knackered from the trip down in Melbourne and just was not going to get out of bed so opted for an afternoon run instead. I kinked my neck last week and just as it was recovering managed to do the same again yesterday and it is becoming quite frustrating as well.
Got home, laced up and headed out, the lh hammie is still a bit tight and shins also felt sore. Ended up doing my 14.5km loop but the whole run felt like a struggle, maybe the C2S and then the 1km rep session catching up on me?
Stats 14.5km in 1:09:41 (avg pace 4:48, avg HR 163) so a good pace even if I felt crappy.
This morning was again a struggle to get up and there is still some tightness in the body so with a 35km race tomorrow I wimped out and decided for a rest day. Seems to be a trend for me recently but I'm hoping the quality I have put in for the base miles, coupled with some good races and speed sessions will hold me in good stead. Also going back to the accupuncture clinic today after consuming another dose of that hideous ginger broth last night. Hopefully she can do something for the neck, the good news is not a peep from the achilles so that seems to be fixed!
Got home, laced up and headed out, the lh hammie is still a bit tight and shins also felt sore. Ended up doing my 14.5km loop but the whole run felt like a struggle, maybe the C2S and then the 1km rep session catching up on me?
Stats 14.5km in 1:09:41 (avg pace 4:48, avg HR 163) so a good pace even if I felt crappy.
This morning was again a struggle to get up and there is still some tightness in the body so with a 35km race tomorrow I wimped out and decided for a rest day. Seems to be a trend for me recently but I'm hoping the quality I have put in for the base miles, coupled with some good races and speed sessions will hold me in good stead. Also going back to the accupuncture clinic today after consuming another dose of that hideous ginger broth last night. Hopefully she can do something for the neck, the good news is not a peep from the achilles so that seems to be fixed!
Wednesday, August 17, 2005
Sweathog
After the success from yesterday back into the serious schedule today which means speed.
Down to the nearest Fitness First near my hotel in Melbourne for a menu of 1km reps. After the last attempt at this I decided to set the pace at 3:55 min/km and see how I went. To my amazement I knocked out 8 reps and was still going ok so notched the pace up to 3:50 for the last 2. So this gave me 10km in 39 minutes and the old rule of thumb was this type of session (with a standing rest of half the run time) was a good yardstick on a 10km time.
After looking back through my previous sessions this looks like my best ever session and it did not turn out to be a "stretcher" session! Maybe the treadmill was not calibrated right I don't know....
Did manage to pick up a slight blister on the top of the ankle, medium/long run tomorrow morning (back home!)
Oh and the sweathog title comes from the absolute drenching I gave the treadmill and the fact that I hogged it for 75 minutes :)
Down to the nearest Fitness First near my hotel in Melbourne for a menu of 1km reps. After the last attempt at this I decided to set the pace at 3:55 min/km and see how I went. To my amazement I knocked out 8 reps and was still going ok so notched the pace up to 3:50 for the last 2. So this gave me 10km in 39 minutes and the old rule of thumb was this type of session (with a standing rest of half the run time) was a good yardstick on a 10km time.
After looking back through my previous sessions this looks like my best ever session and it did not turn out to be a "stretcher" session! Maybe the treadmill was not calibrated right I don't know....
Did manage to pick up a slight blister on the top of the ankle, medium/long run tomorrow morning (back home!)
Oh and the sweathog title comes from the absolute drenching I gave the treadmill and the fact that I hogged it for 75 minutes :)
Tuesday, August 16, 2005
Down by the river
Work drags me back to Melbourne again and so I lined up to do a recovery style run along the Bike Paths next to the Yarra River. A beautiful morning (almost as good as the average Sydney morning) and I headed up stream, dodging the rowing coaches on bikes while hoping the other cyclists would miss me.
Turned around at Chapel Street Bridge and headed back on the North Bank. Initially the hammies and calves/shins were a little tight but after warming up I was pretty happy with the recovery from Sunday.
Stats
9.5km in 47:16 (avg pace 4:59 and avg HR 155)
Turned around at Chapel Street Bridge and headed back on the North Bank. Initially the hammies and calves/shins were a little tight but after warming up I was pretty happy with the recovery from Sunday.
Stats
9.5km in 47:16 (avg pace 4:59 and avg HR 155)
Monday, August 15, 2005
City to Surf race report
Time for a benchmark test against last year and also to really celebrate my 2nd year of running. I did the City to Surf in 2003 with a mate, I thought I was pretty fit then having done some Orienteering for a while and even run a Striders 10km race or 2 earlier in the year. But my first C2S was an eye opener, running in 74:34 and absolutely knackered (barely able to walk the next day). To make it worse, my mate who was not running at all (but mountain biking) beat me by 4 minutes. At that point I resolved to get fitter and around 6 weeks later joined the Striders MTG with Canberra as the goal.
Last year, after slacking off through winter I posted 61:37 while on the upswing of training again. So this year I was already 2 minutes faster over 10km at around the same time so 59:xx seemed logical but 58:xx would be better.
Lobbed up to the line aroun 7:45am and there were a few of the crowd there already. Settled in with MPHaz, Podrunner, Mohammed, Tesso, Blue Dog, Minersrun, Dash Incredible Uncle Dave (robin) and RunningWolf (spiderman)(I know I've missed others but memory is shot). Not too chilly and varied between standing and sitting to avoid seizing up too much. They rolled the preferred runners in about 10m in front of us and then as a group we then rolled further forward behind the seeded runners. By then I was mingling with the preferred runners and only 5m from the front!
They stuffed around with the start procedure and then without any warning we had started! The first 100m was a little chaotic but then I got into some clear space. Staying on the right hand side meant the right tunnel, the lead pack went left. I felt a little uncomfortable through here, probably partly from no warm up and partly from not being able to clear the bladder before the start. After the tunnel a few lunatics hurdled the barriers to join the left hand stream which I think provided no benefit, one guy turned and darted right in front of me just about colliding with me and coping a few choice words.
Caught up to Dash Incredible going up Edgecliffe hill (he took off very quickly) and had a few Striders who are faster then me also come through including 26miles and Kanagra who I found out afterwards had a fall early. Settled down into a steady pace, partly fueled by adrenaline. Through the next couple of km I ran just behind a few Striders who again I normally am a little further away from. The 5km split according to Garmin was 20:01, a little bit faster than planned and I knew HBH might hurt if I used too much too early so eased up a little through Rose Bay to recompose for the climb.
The climb was not too bad Sarge went past a 2nd time (had stopped off for a nature break) and then also MikeF near the top. I held onto Mike for a little while but slipped a little near the drinks stop. Around here Tuttle I think caught up to me just at the turn south but that was the end of the upslope and I opened up the legs on the downslope. Through the 10km mark in 42:26 which was close to my expectations. The turns and undulations through here I had forgotten about and I obviously slowed a little (after looking at splits).
Then it was time for downhill, I am a little disappointed as to how I went here, normally passing a few more people than I did so the body was probably a little stretched. Noticed today that the hammies were very tight but the quads were very fresh, interesting to contrast against the Sutherland to Surf with the opposite feeling.
As I was coming down into Bondi and past the CR cheersquad (thanks guys!) I caught up to RunningWolf in his spiderman suit and then it was on for young and old over that tough last km. I knew I had sub 60 in the bag and was an outside chance for breaking 59. Rounded the hairpin and opened up the legs, about 200m later I realised I had gone too soon and fellow Strider Mark S went past, exactly the same as last year! Somehow managed to keep some sort of pace going and watching the clock, pretty sure that it just ticked over 59 as I went underneath but kept sprinting to the first empty time gate and got given a 58:57 time slip, happy days. Then remembered to hit the stopwatch which showed 59:10.
So a 2:40 pb and a very happy chappy. 2 PB's in 2 weeks and all off a base with minimal speedwork. Also very happy that the suspect achilles pain did not surface and so back into the proper schedule this week. Somehow I had it in my head that Willy to Billy was on Sunday but it's on Saturday so a shuffle of the schedule likely. Only 4 weeks to go and I know there is some pretty intense sessions coming up to sharpen that base up for Sydney.
Stats
14km in 58:57 (avg pace 4:13 and avg HR 176)
Last year, after slacking off through winter I posted 61:37 while on the upswing of training again. So this year I was already 2 minutes faster over 10km at around the same time so 59:xx seemed logical but 58:xx would be better.
Lobbed up to the line aroun 7:45am and there were a few of the crowd there already. Settled in with MPHaz, Podrunner, Mohammed, Tesso, Blue Dog, Minersrun, Dash Incredible Uncle Dave (robin) and RunningWolf (spiderman)(I know I've missed others but memory is shot). Not too chilly and varied between standing and sitting to avoid seizing up too much. They rolled the preferred runners in about 10m in front of us and then as a group we then rolled further forward behind the seeded runners. By then I was mingling with the preferred runners and only 5m from the front!
They stuffed around with the start procedure and then without any warning we had started! The first 100m was a little chaotic but then I got into some clear space. Staying on the right hand side meant the right tunnel, the lead pack went left. I felt a little uncomfortable through here, probably partly from no warm up and partly from not being able to clear the bladder before the start. After the tunnel a few lunatics hurdled the barriers to join the left hand stream which I think provided no benefit, one guy turned and darted right in front of me just about colliding with me and coping a few choice words.
Caught up to Dash Incredible going up Edgecliffe hill (he took off very quickly) and had a few Striders who are faster then me also come through including 26miles and Kanagra who I found out afterwards had a fall early. Settled down into a steady pace, partly fueled by adrenaline. Through the next couple of km I ran just behind a few Striders who again I normally am a little further away from. The 5km split according to Garmin was 20:01, a little bit faster than planned and I knew HBH might hurt if I used too much too early so eased up a little through Rose Bay to recompose for the climb.
The climb was not too bad Sarge went past a 2nd time (had stopped off for a nature break) and then also MikeF near the top. I held onto Mike for a little while but slipped a little near the drinks stop. Around here Tuttle I think caught up to me just at the turn south but that was the end of the upslope and I opened up the legs on the downslope. Through the 10km mark in 42:26 which was close to my expectations. The turns and undulations through here I had forgotten about and I obviously slowed a little (after looking at splits).
Then it was time for downhill, I am a little disappointed as to how I went here, normally passing a few more people than I did so the body was probably a little stretched. Noticed today that the hammies were very tight but the quads were very fresh, interesting to contrast against the Sutherland to Surf with the opposite feeling.
As I was coming down into Bondi and past the CR cheersquad (thanks guys!) I caught up to RunningWolf in his spiderman suit and then it was on for young and old over that tough last km. I knew I had sub 60 in the bag and was an outside chance for breaking 59. Rounded the hairpin and opened up the legs, about 200m later I realised I had gone too soon and fellow Strider Mark S went past, exactly the same as last year! Somehow managed to keep some sort of pace going and watching the clock, pretty sure that it just ticked over 59 as I went underneath but kept sprinting to the first empty time gate and got given a 58:57 time slip, happy days. Then remembered to hit the stopwatch which showed 59:10.
So a 2:40 pb and a very happy chappy. 2 PB's in 2 weeks and all off a base with minimal speedwork. Also very happy that the suspect achilles pain did not surface and so back into the proper schedule this week. Somehow I had it in my head that Willy to Billy was on Sunday but it's on Saturday so a shuffle of the schedule likely. Only 4 weeks to go and I know there is some pretty intense sessions coming up to sharpen that base up for Sydney.
Stats
14km in 58:57 (avg pace 4:13 and avg HR 176)
Thursday, August 11, 2005
Paranoia???
The mind is a wonderful thing. I swear that I was getting all sorts of wierd feelings in my right leg, fearing stress fractures or something like that.
That coupled with some high powered strategic meetings at work conspired to prevent running Tues and Wed. With the much publicised cold snap and fatigue I was not going to climb out of bed this morning either.
So this afternoon I bit the bullet and headed out, half expecting the achilles to snap or something just around the corner. Just down to the weir and back but felt pretty (well very good) and very happy to be out running (I only had 3 days off!!)
11km in 52:52 (avg 4:48 and avg HR 163)
Ice tonight and a more intense session I think for the morning.
Oh and thanks for all the comments, it really does pick up the spirits.
That coupled with some high powered strategic meetings at work conspired to prevent running Tues and Wed. With the much publicised cold snap and fatigue I was not going to climb out of bed this morning either.
So this afternoon I bit the bullet and headed out, half expecting the achilles to snap or something just around the corner. Just down to the weir and back but felt pretty (well very good) and very happy to be out running (I only had 3 days off!!)
11km in 52:52 (avg 4:48 and avg HR 163)
Ice tonight and a more intense session I think for the morning.
Oh and thanks for all the comments, it really does pick up the spirits.
Tuesday, August 09, 2005
Name that tendon
After Sunday I've been icing and applying gel to the achilles area.
On Monday it seemed the pain had mostly gone away, until I started walking too far. Managed to get in to see the physio at short notice. Observations were :
- calf muscles still bloody tight, even after the massage last week and accupuncture
- very hard to generate any pain, doing calf raises or things like that
- only seemed to be able to get pain when pushing off big toe
So diagnosis is tendonitis of the Flexor Hallucis Longus which can also be associated with shin splints (aha) and maybe even stress fractures.
So I opted out of running this morning after more ice and voltaren last night. The leg has been feeling a little funny today, sort of like a hot flash sensation sometimes. I'll see how it feels tomorrow and might head out for a shorter recovery style run and see what happens.
On Monday it seemed the pain had mostly gone away, until I started walking too far. Managed to get in to see the physio at short notice. Observations were :
- calf muscles still bloody tight, even after the massage last week and accupuncture
- very hard to generate any pain, doing calf raises or things like that
- only seemed to be able to get pain when pushing off big toe
So diagnosis is tendonitis of the Flexor Hallucis Longus which can also be associated with shin splints (aha) and maybe even stress fractures.
So I opted out of running this morning after more ice and voltaren last night. The leg has been feeling a little funny today, sort of like a hot flash sensation sometimes. I'll see how it feels tomorrow and might head out for a shorter recovery style run and see what happens.
Sunday, August 07, 2005
Cherrybrook STaR
Another early morning and even more frost on the windscreen this morning as winter finally decides to show up, just before spring. Up to Cherrybrook for what is traditionally a tough STaR. The 6:10 group was pretty big today. With quite a few refugees from the 6:20 group also joining in it was no surprise to see some of the other regular 6:20'ers earlier as it would have been a pretty small bunch.
In the group were Spud, Langswm and co (Langswd??) and Kev Tiller. Sawdust caught up pretty shortly and we had a good group going up through Cumberland Forrest and then out along through Cherrybrook. The RH achilles was twinging a bit right from the start, something I just put down to the cold and the hard workout from yesterday. A pretty good pace along here and then down into the bush to Berowra Creek and then up the brutal hill to the pony club. Through here the rh achilles really started to complain and so I eased up headed up the hill. Once we reached level ground it was obvious that I was still going to struggle a little, but I pressed on hoping it would clear up.
By the next set of hills it was very obvious that it was not going to clear up so discretion instead of valour was adopted and I took all available shortcuts to get back to the start. Each upslope meant a quick shuffle or walking and when I got back I tried stretching which was not good. Had a quick chat and headed home for ice and voltaren.
Still did around 22km (still to download from Garmin) and even ended up averaging 5:30 pace which is more a testament to the faster pace at the start rather than me keeping going coming home.
Got home and iced up but also noticed I seemed quite crappy generally, dropping into a snooze on the lounge. Even had an afternoon sleep as well but feel better for it now. It seems the 10km maybe took a bit more out yesterday than I though, even though I was feeling and running good for the first 15 or so km.
Rest day tomorrow will see how the heel pulls up before jumping to any conclusions. What a contrast in 2 days, the highs and lows of running....
In the group were Spud, Langswm and co (Langswd??) and Kev Tiller. Sawdust caught up pretty shortly and we had a good group going up through Cumberland Forrest and then out along through Cherrybrook. The RH achilles was twinging a bit right from the start, something I just put down to the cold and the hard workout from yesterday. A pretty good pace along here and then down into the bush to Berowra Creek and then up the brutal hill to the pony club. Through here the rh achilles really started to complain and so I eased up headed up the hill. Once we reached level ground it was obvious that I was still going to struggle a little, but I pressed on hoping it would clear up.
By the next set of hills it was very obvious that it was not going to clear up so discretion instead of valour was adopted and I took all available shortcuts to get back to the start. Each upslope meant a quick shuffle or walking and when I got back I tried stretching which was not good. Had a quick chat and headed home for ice and voltaren.
Still did around 22km (still to download from Garmin) and even ended up averaging 5:30 pace which is more a testament to the faster pace at the start rather than me keeping going coming home.
Got home and iced up but also noticed I seemed quite crappy generally, dropping into a snooze on the lounge. Even had an afternoon sleep as well but feel better for it now. It seems the 10km maybe took a bit more out yesterday than I though, even though I was feeling and running good for the first 15 or so km.
Rest day tomorrow will see how the heel pulls up before jumping to any conclusions. What a contrast in 2 days, the highs and lows of running....
Saturday, August 06, 2005
Race report Lane Cove 10km
Up with the sparrows and it is bloody cold, with a frost on the windscreen. Driving down to the park the temp sensor in the car reads 2 degrees. The light is getting better but it was hard to set up the timing system with gloves on. After fiddling around for a while with the new setup it was time for a quick warmup. I decided to run with the green lycra t-shirt I got from the US a while ago under the Striders singlet, along with Kathmandu polypro gloves and the CR cap.
I had decided before the race to try and run close to 4:05 pace with a goal of getting to 5km in around 20:25 and see what happens coming home. In the past I have gone close to this at 5km but always struggled home downhill and dropped off the pace.
The first few km were at a steady pace and coming down from Scribbly's I caught MikeF which was a tad surprising. Kept the pace going to the bottom of the hill. Rather than busting a boiler on the hill I decided to try and tempo run up and keep a little in reserve. A few went past here, including MikeF. After turning at the top I opened up and pretty much passed everyone back again.
I settled into a small group or runners including Danielle, MikeF, John VY and another female Strider that seemed familiar but I could not place. I usually did not run with these guys in a 10km race. Coming back at different points each of us was a little stronger and surged a little. I had stopped looking at the splits, just focussing on form and breathing. The last hill (at about 1.5km) slowed me up a little and Danielle L pulled away with John VY.
As we hit the 1km mark the unknown female strider drew up next to me and said, lets go, it's a fast last km. I could not match her but managed to stay in contact. MikeF then cruised past and gave me some encoragement, he certainly has better baseline speed than I do. I held the female strider in check but could not close the gap. Sprinted to the line and with no race clock really had no idea as to what time I really did.
After regaining somewhat normal breathing the garmin said 40:28 which mean around a 45 second PB!!!
I found out afterwards that the unknown strider was Jenny W, one of our best females over longer distances and obviously on the comeback after a recent child birth.
Splits were
1km 3:56 3:56
2km 4:01 7:57
3km 4:02 11:59
4km 4:03 16:02
5km 4:25 20:27
6km 4:01 24:28
7km 4:01 28:29
8km 4:00 32:29
9km 4:10 36:39
10km 3:49 40:28
Finally a significant improvement on the 10km time, very encouraging given that I have been doing mostly base work with not much speed. Makes thinking interesting for the City to Surf next week.
I had decided before the race to try and run close to 4:05 pace with a goal of getting to 5km in around 20:25 and see what happens coming home. In the past I have gone close to this at 5km but always struggled home downhill and dropped off the pace.
The first few km were at a steady pace and coming down from Scribbly's I caught MikeF which was a tad surprising. Kept the pace going to the bottom of the hill. Rather than busting a boiler on the hill I decided to try and tempo run up and keep a little in reserve. A few went past here, including MikeF. After turning at the top I opened up and pretty much passed everyone back again.
I settled into a small group or runners including Danielle, MikeF, John VY and another female Strider that seemed familiar but I could not place. I usually did not run with these guys in a 10km race. Coming back at different points each of us was a little stronger and surged a little. I had stopped looking at the splits, just focussing on form and breathing. The last hill (at about 1.5km) slowed me up a little and Danielle L pulled away with John VY.
As we hit the 1km mark the unknown female strider drew up next to me and said, lets go, it's a fast last km. I could not match her but managed to stay in contact. MikeF then cruised past and gave me some encoragement, he certainly has better baseline speed than I do. I held the female strider in check but could not close the gap. Sprinted to the line and with no race clock really had no idea as to what time I really did.
After regaining somewhat normal breathing the garmin said 40:28 which mean around a 45 second PB!!!
I found out afterwards that the unknown strider was Jenny W, one of our best females over longer distances and obviously on the comeback after a recent child birth.
Splits were
1km 3:56 3:56
2km 4:01 7:57
3km 4:02 11:59
4km 4:03 16:02
5km 4:25 20:27
6km 4:01 24:28
7km 4:01 28:29
8km 4:00 32:29
9km 4:10 36:39
10km 3:49 40:28
Finally a significant improvement on the 10km time, very encouraging given that I have been doing mostly base work with not much speed. Makes thinking interesting for the City to Surf next week.
Friday, August 05, 2005
Down time
After Wednesday's run the schedule called for a recovery run with some Strides for Thursday and then a recovery run for Friday. Still concerned about calves and went for a deep tissue massage on Wed afternoon. I reckon it was debatable as to what hurt the most, my calves or the masseurs thumbs :).
From there Thursday morning calves felt better but the LHS piriformis and hammie were tight so I opted out from rnning. Friday for some reason I was just tired in the morning and for a change could not get off work early to run in the evening so in a way an enforced taper for the 10km tomorrow.
From there Thursday morning calves felt better but the LHS piriformis and hammie were tight so I opted out from rnning. Friday for some reason I was just tired in the morning and for a change could not get off work early to run in the evening so in a way an enforced taper for the 10km tomorrow.
Wednesday, August 03, 2005
Misty Morning
A little cooler this morning and there was a fine mist/fog in the Lane Cove National Park valley as I ran down to the weir. Not a soul in sight through the park, other than the usual 2 power walkers that I see pretty much every time I run through in the early mornings.
Back along the bike path from Macquarie Centre to Quarry Rd and added the diversion in through East Ryde so I could do my "favourite" Pittwater Road climb at the end. For a change my right achilles got a little tight about halfway through, other than that a good stretch out, nice undulating course (sporttracks says climb/fall of 100m) at a pretty good pace.
Stats 21.5km in 1:43:35 (avg pace 4:49, avg HR 158).
Shorter run tomorrow with some 100m strides, a recovery run on Friday and then much interest in the 10km Striders race at Lane Cove.
Back along the bike path from Macquarie Centre to Quarry Rd and added the diversion in through East Ryde so I could do my "favourite" Pittwater Road climb at the end. For a change my right achilles got a little tight about halfway through, other than that a good stretch out, nice undulating course (sporttracks says climb/fall of 100m) at a pretty good pace.
Stats 21.5km in 1:43:35 (avg pace 4:49, avg HR 158).
Shorter run tomorrow with some 100m strides, a recovery run on Friday and then much interest in the 10km Striders race at Lane Cove.
Tuesday, August 02, 2005
First legs, now lungs...
Time to up the ante on how fast my legs can go. After building the base for the last 6 to 8 weeks attention now swings to VO2 type training rather than aerobic. After the CR5km challenge on Saturday it was obvious the ability for top line speed over shorter distances has declined.
After last week's 1km rep session which was only so so in terms of previous efforts today called for 500m reps. I decided to back off the pace a little with the goal of doing 10 x 500 @ 3:30 min/km pace. This was a tad slower than efforts earlier in the year where I did 8 x 500 @ 3:25.
I had forgotten how intense these 500m reps were, the last few really made me work and I had to cut short the 10th and last rep as I was sure I was just about to chuck.
Pretty happy to knock this over, hopefully will have an effect on the coming races in the next few weeks. Coupled with warmup/down (6km @ 5:00) a good session. Longer run tomorrow again.
After last week's 1km rep session which was only so so in terms of previous efforts today called for 500m reps. I decided to back off the pace a little with the goal of doing 10 x 500 @ 3:30 min/km pace. This was a tad slower than efforts earlier in the year where I did 8 x 500 @ 3:25.
I had forgotten how intense these 500m reps were, the last few really made me work and I had to cut short the 10th and last rep as I was sure I was just about to chuck.
Pretty happy to knock this over, hopefully will have an effect on the coming races in the next few weeks. Coupled with warmup/down (6km @ 5:00) a good session. Longer run tomorrow again.
Sunday, July 31, 2005
July Summary
Wow, a pretty big month!
Around 100km more than I have run in a month before. Pretty happy overall, stuck as close as possible to the schedule, dropped a couple of recovery days and I think 1 or 2 more serious sessions due to niggles but felt this was warranted.
The body is holding up pretty well and now comes some faster stuff and more races over August, well lots with SS 10km, City to Surf and Willy to Billy in the next 3 weeks and then the taper starts.
Highlights - consistent training at a level I have not done before, especially compared to last year when I went into mid winter hibernation
Lowlights - maybe not as much speed as I would have liked and also some lack of confidence over potential injuries
Total for month 402km, average pace of 5:05 min/km
Around 100km more than I have run in a month before. Pretty happy overall, stuck as close as possible to the schedule, dropped a couple of recovery days and I think 1 or 2 more serious sessions due to niggles but felt this was warranted.
The body is holding up pretty well and now comes some faster stuff and more races over August, well lots with SS 10km, City to Surf and Willy to Billy in the next 3 weeks and then the taper starts.
Highlights - consistent training at a level I have not done before, especially compared to last year when I went into mid winter hibernation
Lowlights - maybe not as much speed as I would have liked and also some lack of confidence over potential injuries
Total for month 402km, average pace of 5:05 min/km
Balmain Bungle STaR
Last time I ran this was in January. A good group for 6:10 after big 6:00 and 6:05 groups. The first 10km of this run is through the maze of small streets on the Balmain penninsula and the pace was on early, thankfully settling down after we "lost" some of the faster guys.
As we headed through Leichhardt we kept a more even tempo and the real fast guys came through here, dropping Luke Skyrunner off to run with us. As we neared Cooks River we stopped for water and the 6:20 group cruised past. We tagged along, just off the back and as we crossed a wooden bridge over Cooks River I nearly came a gutsa on slippery wooden planks.
A real good tempo along the river and then through Ashfield and back to the bay. As we got the to bay we got caught up with the tail end of the Bay Run race. I was now pretty much shot and dodged a lot of walkers to get back to the finish. Thankfully no rain this time but a bit slower than January. I'd put this down to much fresher legs back then. Some good tempo running in the middle section.
Stats 30.4km in 2:31:10 (avg pace 4:59 and avg HR 158)
As we headed through Leichhardt we kept a more even tempo and the real fast guys came through here, dropping Luke Skyrunner off to run with us. As we neared Cooks River we stopped for water and the 6:20 group cruised past. We tagged along, just off the back and as we crossed a wooden bridge over Cooks River I nearly came a gutsa on slippery wooden planks.
A real good tempo along the river and then through Ashfield and back to the bay. As we got the to bay we got caught up with the tail end of the Bay Run race. I was now pretty much shot and dodged a lot of walkers to get back to the finish. Thankfully no rain this time but a bit slower than January. I'd put this down to much fresher legs back then. Some good tempo running in the middle section.
Stats 30.4km in 2:31:10 (avg pace 4:59 and avg HR 158)
Saturday, July 30, 2005
End of week
Friday 29/7
A funny session scheduled today, a 16km recovery run? Anyway opted out of a morning run and took advantage of a afternoon meeting to get home a little earlier and head out. One of my stock standard courses for this, but for these Friday afternoon runs I always seem to feel fresh and this was no excepttion. Held myself back with tomorrow in mind but still ran well.
14.3km in 1:09:07 (avg pace 4:50 and avg hr 161) so a little short but I think achieved the intent.
Saturday 20/7
CR 5km Challenge
As I posted on CR, no real expectations given my diet of long runs and pretty much no speed work for some time. Decided to head out with the 20 minute bunch, a couple of guys shot out pretty fast and I loitered behind professor for the first km. Kept the pace going in the 2nd km but started to struggle as Don Juan drew up and then went past just at the 3km mark. Colin did likewise just before 4km and I tried to hold him in reach as I struggled home.
Did not look at my splits at all druing the run but they were
1km 3:49 3:49
2km 3:50 7:39
3km 3:58 11:37
4km 4:01 15:38
5km 4:00 19:38
23 seconds outside my PB but nothing left on the course and I'm sure once I start sharpening the base I've been building things will happen.
Weekly summary
89km for the week, with only the Monday session missed and not doing the STaR so that seems ok. I've started using SportTracks which is a freeware training log that is compatible with the Garmin. It is better than the Traiing Centre software supplied by Garmin and tells me that my weekly average pace was 4:58 for those 89km. The much discussed Parrot Predictor indicates a 3:03:55 potential marathon time. Amazing what happens to that with a race or 2 and a speed session!
So 6 weeks to go and it will be hectic with pretty much a race every weekend from now till Sept 11, but no real tapering as the end game stays in play. These include the Striders Lane Cove 10km, City to Surf, Willy to Billy, another CR 5km and another Striders 10km!!!
A funny session scheduled today, a 16km recovery run? Anyway opted out of a morning run and took advantage of a afternoon meeting to get home a little earlier and head out. One of my stock standard courses for this, but for these Friday afternoon runs I always seem to feel fresh and this was no excepttion. Held myself back with tomorrow in mind but still ran well.
14.3km in 1:09:07 (avg pace 4:50 and avg hr 161) so a little short but I think achieved the intent.
Saturday 20/7
CR 5km Challenge
As I posted on CR, no real expectations given my diet of long runs and pretty much no speed work for some time. Decided to head out with the 20 minute bunch, a couple of guys shot out pretty fast and I loitered behind professor for the first km. Kept the pace going in the 2nd km but started to struggle as Don Juan drew up and then went past just at the 3km mark. Colin did likewise just before 4km and I tried to hold him in reach as I struggled home.
Did not look at my splits at all druing the run but they were
1km 3:49 3:49
2km 3:50 7:39
3km 3:58 11:37
4km 4:01 15:38
5km 4:00 19:38
23 seconds outside my PB but nothing left on the course and I'm sure once I start sharpening the base I've been building things will happen.
Weekly summary
89km for the week, with only the Monday session missed and not doing the STaR so that seems ok. I've started using SportTracks which is a freeware training log that is compatible with the Garmin. It is better than the Traiing Centre software supplied by Garmin and tells me that my weekly average pace was 4:58 for those 89km. The much discussed Parrot Predictor indicates a 3:03:55 potential marathon time. Amazing what happens to that with a race or 2 and a speed session!
So 6 weeks to go and it will be hectic with pretty much a race every weekend from now till Sept 11, but no real tapering as the end game stays in play. These include the Striders Lane Cove 10km, City to Surf, Willy to Billy, another CR 5km and another Striders 10km!!!
Thursday, July 28, 2005
Chatswood Chase
Medium long run time today and I decided to use another STaR route that pretty much goes past the front door. This time it is the Chatswood Chase. From home down and across Epping Rd, all the way up Mowbray Rd to the Highway and keep on climbing all the way up to Killara. From there a nice descent down through West Lindfield and all the way to LCNP, cross the weir, up to Ryde Rd and then back home with an extension along Cox's Rd.
The legs certainly felt last nights session and the groin area was also a little niggly, once I got going though and warmed up everything seemed ok.
The stats 23.2km in 1:56:52 which gives avg pace of 5:02 and avg HR of 159. Another good hard longer run with plenty of hills!
A longer recovery run scheduled for tomorrow and then some more speed on Saturday with the CR 5km challenge!
The legs certainly felt last nights session and the groin area was also a little niggly, once I got going though and warmed up everything seemed ok.
The stats 23.2km in 1:56:52 which gives avg pace of 5:02 and avg HR of 159. Another good hard longer run with plenty of hills!
A longer recovery run scheduled for tomorrow and then some more speed on Saturday with the CR 5km challenge!
Wednesday, July 27, 2005
Sharpen up
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.
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.
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.
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