An unusual wake up call this morning, stirring to the sound of first bagpipes and then a brass band. Today is Anzac day and given our proximity to the fairly large RSL club there is a local parade which goes past our front door!
Waited a while trying avoid the showers drifting through before heading out and via a warm up run around the corner to my hill rep course. The goal is to increase the intensity of these reps from what I was doing earlier (17 reps @ 1:39) and try to get to around 10 reps.
The session went pretty well but I was well and truly knackered at the end of rep 9. Actually quite pleased with the way I went with the reps averaging 1:30 and the same recovery rep time as my longer sessions. Quite consistent as well with the reps varying between 1:28 to 1:32. A little amazed in looking at my log that my last session on this hill was wayyyy back on the 10th of January, a story there in itself!
Tuesday, April 25, 2006
Monday, April 24, 2006
Holiday fun
As alluded to in the last post had some time out with the family and we headed up to Hawks Nest, a nice little sleepy village that sits nicely between Port Stephens and the Pacific Ocean.
Thursday - Sorted out last minute work stuff and then packed the family in for the drive. By the time we got there and had unpacked and done grocery shopping etc etc left no time for a run
Friday - First run since Canberra with a nice out and back style run past the golf course along the road between the lake and the sea. A few little niggles but a good hit out at a decent pace
Distance 8.1km
Time 39:19
Avg pace 4:51 min/km
Avg HR 169
Saturday - A more composed "recovery" run which I really enjoyed. My eldest daughter decided to ride her bike with me while I ran and we meandered around the various streets and tracks of Hawks Nest. She was a little slow and cautious to begin but as we headed for home she really picked up the pace which stretched me out a little. A great way to spend some time with her!
Distance 6.26km
Time 38:00
Avg Pace 6:04
Sunday - The other adults in our group had been walking every morning while I looked after the kids and walked up to the top of Yaccaba Headland, a decent sized hill which is the northern gateway to Port Stephens and offers magnificent views. This afternoon I decided to do a hard run to the top and back. This involved running to the beach and then about a km and half of beach running, switching to about a km of trail before a real steep climb to the top. I thought I could do it in about 50 minutes and was close but missed a trail on the way back and so ran a little extra. Interesting the uneven surface running created some hot spots on the arches of my feet and the rhs developed a blister :(
Distance 8.1km
Time 52:20
Avg Pace 6:27
Avg HR 167
Climb 200m
Monday - Over dinner on Sunday night it was resolved to convene the inaugural Yaccaba challenge. Based upon times it had taken various people to get up and back handicaps were drawn up (I know, I just can't help myself :) ). We would start on the beach and I would give the out marker 40 min head start! Tough going trying to run faster on the sand but good pace all the way to the steep bit, seeing the others coming back down at various points. A quick stop at the top to collect the initialed shells placed at the top as evidence of making it to the top and then back down. In trying to push faster I aggravated the blister and created a matching one on the LHS as well! About halfway back along the beech I caught one of the others but the leaders were too far away. Finished off with a refreshing sip in the ocean with a good sized surf.
Distance 5.65km
Time 41:39
Avg Pace 7:22 (no flat road running to boost the average!)
Here is a Google earth shot of the route
and here is an actual photo of the headland from the other side
From there the rest of the week went downhill training wise, the blisters were actually pretty severe and so I decided to do a ride or 2 but the weather (and laziness) conspired against me so instead I sat around sleeping, eating and drinking (including developing a taste for Dark and Stormies, a mixture of Bundy rum and Ginger beer!). Eventually all good things end and time to come home :(
Sunday - North Head Star
While a number of people headed to scenic Smithfield I opted for the North Head STaR since I have not run it before. A smaller group for 6:10 and a nasty hill right up out of Clontarf to keep you honest. The pace was on but I could not be bothered to try and drag them back, preferring to run at a more sensible pace with Amjan. The run is quite scenic, incorporating parts of the Spit to Manly walk and then out to the end of North Head. It was quite busy out there with some sort of duathlon/triathlon on and so there were striders, cyclists and runners spread out along the road. Back down through Fairy Bower to Manly and along the beach to Queenscliff. This was about 15km and I started to feel the efforts from Canberra 2 weeks ago as the legs started to deaden. Luckily Amanda turned off soon after for the 30km option while I struggled back along the short cut, stopping off at a service station for a *ahem* urgent pit stop. By the end I had really had enough and the body was complaining, at least I have a good idea as to how much I have recovered so far....
Distance 23km
Time 1:59:25
Avg Pace 5:11
Avg HR 162
Monday - a day of rest/recovery and trying to catch up on a quieter day at work on the large swathe of emails awaiting me!
A good indication as to my pre and post Canberra running efforts is tipping the scales this morning at 76.9 a few kg back on from where I was end of January!
Thursday - Sorted out last minute work stuff and then packed the family in for the drive. By the time we got there and had unpacked and done grocery shopping etc etc left no time for a run
Friday - First run since Canberra with a nice out and back style run past the golf course along the road between the lake and the sea. A few little niggles but a good hit out at a decent pace
Distance 8.1km
Time 39:19
Avg pace 4:51 min/km
Avg HR 169
Saturday - A more composed "recovery" run which I really enjoyed. My eldest daughter decided to ride her bike with me while I ran and we meandered around the various streets and tracks of Hawks Nest. She was a little slow and cautious to begin but as we headed for home she really picked up the pace which stretched me out a little. A great way to spend some time with her!
Distance 6.26km
Time 38:00
Avg Pace 6:04
Sunday - The other adults in our group had been walking every morning while I looked after the kids and walked up to the top of Yaccaba Headland, a decent sized hill which is the northern gateway to Port Stephens and offers magnificent views. This afternoon I decided to do a hard run to the top and back. This involved running to the beach and then about a km and half of beach running, switching to about a km of trail before a real steep climb to the top. I thought I could do it in about 50 minutes and was close but missed a trail on the way back and so ran a little extra. Interesting the uneven surface running created some hot spots on the arches of my feet and the rhs developed a blister :(
Distance 8.1km
Time 52:20
Avg Pace 6:27
Avg HR 167
Climb 200m
Monday - Over dinner on Sunday night it was resolved to convene the inaugural Yaccaba challenge. Based upon times it had taken various people to get up and back handicaps were drawn up (I know, I just can't help myself :) ). We would start on the beach and I would give the out marker 40 min head start! Tough going trying to run faster on the sand but good pace all the way to the steep bit, seeing the others coming back down at various points. A quick stop at the top to collect the initialed shells placed at the top as evidence of making it to the top and then back down. In trying to push faster I aggravated the blister and created a matching one on the LHS as well! About halfway back along the beech I caught one of the others but the leaders were too far away. Finished off with a refreshing sip in the ocean with a good sized surf.
Distance 5.65km
Time 41:39
Avg Pace 7:22 (no flat road running to boost the average!)
Here is a Google earth shot of the route
and here is an actual photo of the headland from the other side
From there the rest of the week went downhill training wise, the blisters were actually pretty severe and so I decided to do a ride or 2 but the weather (and laziness) conspired against me so instead I sat around sleeping, eating and drinking (including developing a taste for Dark and Stormies, a mixture of Bundy rum and Ginger beer!). Eventually all good things end and time to come home :(
Sunday - North Head Star
While a number of people headed to scenic Smithfield I opted for the North Head STaR since I have not run it before. A smaller group for 6:10 and a nasty hill right up out of Clontarf to keep you honest. The pace was on but I could not be bothered to try and drag them back, preferring to run at a more sensible pace with Amjan. The run is quite scenic, incorporating parts of the Spit to Manly walk and then out to the end of North Head. It was quite busy out there with some sort of duathlon/triathlon on and so there were striders, cyclists and runners spread out along the road. Back down through Fairy Bower to Manly and along the beach to Queenscliff. This was about 15km and I started to feel the efforts from Canberra 2 weeks ago as the legs started to deaden. Luckily Amanda turned off soon after for the 30km option while I struggled back along the short cut, stopping off at a service station for a *ahem* urgent pit stop. By the end I had really had enough and the body was complaining, at least I have a good idea as to how much I have recovered so far....
Distance 23km
Time 1:59:25
Avg Pace 5:11
Avg HR 162
Monday - a day of rest/recovery and trying to catch up on a quieter day at work on the large swathe of emails awaiting me!
A good indication as to my pre and post Canberra running efforts is tipping the scales this morning at 76.9 a few kg back on from where I was end of January!
Tuesday, April 11, 2006
End of Canberra stuff
Thanks to Tiger Angel for a great picture at pretty much the 40km mark. Certainly looking better than I was feeling :)
Final thoughts....
Positives
Given the prep in last 2 months a decent time
Another marathon under the belt
Somewhat of a redemption run after 6ft and Canberra last year
Lots of upside if I ever get my act together
Seemingly emerged injury free
Negatives
Slack training February and March
My first marathon is still my fastest
No more introspection, a bit of a break with the family which will include a few rides and also recovery runs so I am ready and fresh to work on speed.
Monday, April 10, 2006
Canberra Marathon Race Report
Pre Race
Drove down on Saturday morning with Colin and Gasher, after checking in wandered over to the start/rego had a quick look and caught up with Uncle Dave and Papa Luigi who then joined us for a loading lunch at Manuka. Back to the start area and cheered on various runners in the 5km/10km while catching up with all sorts of people at the same time. Then headed into the city for dinner with the Striders MTG.
Race Day
Quite cool, but not uncomfortable as we headed out. In the masses Action and Graham S moved out about 15-20m in front as I settled in runnign with Graham Wye (who I ran part of PMC with) and the 3:15 pace bunch about another 20m behind. Up and around the top of Parliament House and I moved away Graham and caught Action, 5km split was 23:09. Back down to the turn around for the first time, missing the 10km split but roughly 46:22 (23:13) so a little slower than planned but on target. At the turnaround the 3:15 group caught us with Colin carrying the flag while the official pacer made a pit stop. From here the running was good as our tight group rolled along, also a few more Striders in there for company including Barry.
Accordingly the next 5km was a little quicker as we ran along Parkes Way, posting a 22:47 on the way down to the turnaround. Coming back up to 20km another 22:47 and I was just starting to feel the pinch a little. The half marathon split helped make my mind up as we went through in 96, a bit ahead of schedule and so I opted to ease off. Action caught me having also made a quick pitstop and we had a quick chat before he moved ahead after crossing back over the lake.
By the time I got to the turnaround again I was struggling a little with a 23:36 5km split. A few people who saw me at the turn commented to me afterwards that I looked like I was struggling....
Knowing I did not have a heap of miles in the legs from the last couple of months I focussed on just keeping running and avoiding the looming cramps as people started overtaking. While it was a struggle I did not experience anything like what happened at Six Foot or at Canberra last year. At the turnaround I had a massive lock up in my RH hammie but managed to ease it and start the climb back up the hill. Near the tunnel Claire and Shelley caught me and I gave Clairie a good cheer/pep as they went through. By now I knew I'd make it and just wanted to finish under 3:30.
Finally onto the bridge and through the parliament house area and managed to pick up the pace a little again in the last km or so. As I got to the last corner and the crowd another guy had appeared at my shoulder and as we hit the straight I was determined not to let him past so wound up and ran as fast as the legs would allow and he cramped up letting me past as we finished. A finish time of 3:28:49 officially.
Post Mortem
As alluded, given the lack of recent good distance in the legs I am actually pleased to post a sub 3:30 time. The legs have pulled up pretty well but I did smash the feet a little with blisters and blood blisters. A great weekend catching up with a whole heap of runners, some great performances and PB's/debuts. Now to focus on getting some leg speed going over winter. Probable next marathon is Sydney and I'd ideally like to approach this race, not only with a lot more distance in training but also with a close to 39 minute 10km time and sub 19 5km time so that is the focus.
Thanks to all who regularly read/comment, I'll finally update some of the tables to the right to show my recent training efforts.
Drove down on Saturday morning with Colin and Gasher, after checking in wandered over to the start/rego had a quick look and caught up with Uncle Dave and Papa Luigi who then joined us for a loading lunch at Manuka. Back to the start area and cheered on various runners in the 5km/10km while catching up with all sorts of people at the same time. Then headed into the city for dinner with the Striders MTG.
Race Day
Quite cool, but not uncomfortable as we headed out. In the masses Action and Graham S moved out about 15-20m in front as I settled in runnign with Graham Wye (who I ran part of PMC with) and the 3:15 pace bunch about another 20m behind. Up and around the top of Parliament House and I moved away Graham and caught Action, 5km split was 23:09. Back down to the turn around for the first time, missing the 10km split but roughly 46:22 (23:13) so a little slower than planned but on target. At the turnaround the 3:15 group caught us with Colin carrying the flag while the official pacer made a pit stop. From here the running was good as our tight group rolled along, also a few more Striders in there for company including Barry.
Accordingly the next 5km was a little quicker as we ran along Parkes Way, posting a 22:47 on the way down to the turnaround. Coming back up to 20km another 22:47 and I was just starting to feel the pinch a little. The half marathon split helped make my mind up as we went through in 96, a bit ahead of schedule and so I opted to ease off. Action caught me having also made a quick pitstop and we had a quick chat before he moved ahead after crossing back over the lake.
By the time I got to the turnaround again I was struggling a little with a 23:36 5km split. A few people who saw me at the turn commented to me afterwards that I looked like I was struggling....
Knowing I did not have a heap of miles in the legs from the last couple of months I focussed on just keeping running and avoiding the looming cramps as people started overtaking. While it was a struggle I did not experience anything like what happened at Six Foot or at Canberra last year. At the turnaround I had a massive lock up in my RH hammie but managed to ease it and start the climb back up the hill. Near the tunnel Claire and Shelley caught me and I gave Clairie a good cheer/pep as they went through. By now I knew I'd make it and just wanted to finish under 3:30.
Finally onto the bridge and through the parliament house area and managed to pick up the pace a little again in the last km or so. As I got to the last corner and the crowd another guy had appeared at my shoulder and as we hit the straight I was determined not to let him past so wound up and ran as fast as the legs would allow and he cramped up letting me past as we finished. A finish time of 3:28:49 officially.
Post Mortem
As alluded, given the lack of recent good distance in the legs I am actually pleased to post a sub 3:30 time. The legs have pulled up pretty well but I did smash the feet a little with blisters and blood blisters. A great weekend catching up with a whole heap of runners, some great performances and PB's/debuts. Now to focus on getting some leg speed going over winter. Probable next marathon is Sydney and I'd ideally like to approach this race, not only with a lot more distance in training but also with a close to 39 minute 10km time and sub 19 5km time so that is the focus.
Thanks to all who regularly read/comment, I'll finally update some of the tables to the right to show my recent training efforts.
Sunday, April 09, 2006
Canberra blogflash
A quick post from the pub rehydrating with Colin, plu and Gasher!
Just saw lucky legs finish the 50km amazing.
I am happy with my run a tale of 2 halves. Ran with the 3:15 group until the 21km mark when I realised it was a but fast so eased up a little and then the lack of recent training showed as I ground out the second half.
Ended up with a shade under 3:29 and consider that acceptable given the circumstances!
More detail later...
Sent from my Blackberry
Thursday, April 06, 2006
"The Plan"
Deep breath!
After some sekrit panel beating sessions with some experts I think I have my legs/glute/back in as good a shape as possible. For sure I am going in a little underdone after a dodgy February and then the traumas of March. However I think the work done in Dec/Jan is still valuable.
I know a few people who are targetting a 3:15 line time for Canberra (a couple are aiming to keep going and knock off 50km in 4 hours!). So I will go out at that pace with a few good men (don't know of any females planning on joining us). That translates to a 4:37 min/km, will probably take it out at 4:35 target pace and see how things shape up.
To Compare, plan vs LY
5km 22:55 22:14
10km 45:50 44:13
15km 1:08:45 1:06:10
Half 1:36:42 1:34:00
Finish 3:15:00 3:40:24 (allowing for slight slow down)
This is as much to convince myself that if I head out slower then I have a better chance to achieve what I am aiming for.....
Driving down Saturday morning with a couple of other runners and then doing a carbo load lunch, looking at a more "normal" dinner given the early start and my tummy problems from last year. Weather gods seem to be happier this year with all the Brisvegans shaking in their ugh boots about the cold temperature, as MPH said, for a sweathog like me cold is so much better :)
Wow, I forgot that I still managed to do a 3:40 last year, it seemed so much slower/disappointing at the time!
Good running to all readers who are also running, I can't agree more with the words vat published about marathon running being one of the few sports that luck is a minimal factor on the day.
After some sekrit panel beating sessions with some experts I think I have my legs/glute/back in as good a shape as possible. For sure I am going in a little underdone after a dodgy February and then the traumas of March. However I think the work done in Dec/Jan is still valuable.
I know a few people who are targetting a 3:15 line time for Canberra (a couple are aiming to keep going and knock off 50km in 4 hours!). So I will go out at that pace with a few good men (don't know of any females planning on joining us). That translates to a 4:37 min/km, will probably take it out at 4:35 target pace and see how things shape up.
To Compare, plan vs LY
5km 22:55 22:14
10km 45:50 44:13
15km 1:08:45 1:06:10
Half 1:36:42 1:34:00
Finish 3:15:00 3:40:24 (allowing for slight slow down)
This is as much to convince myself that if I head out slower then I have a better chance to achieve what I am aiming for.....
Driving down Saturday morning with a couple of other runners and then doing a carbo load lunch, looking at a more "normal" dinner given the early start and my tummy problems from last year. Weather gods seem to be happier this year with all the Brisvegans shaking in their ugh boots about the cold temperature, as MPH said, for a sweathog like me cold is so much better :)
Wow, I forgot that I still managed to do a 3:40 last year, it seemed so much slower/disappointing at the time!
Good running to all readers who are also running, I can't agree more with the words vat published about marathon running being one of the few sports that luck is a minimal factor on the day.
Tuesday, April 04, 2006
Slack blogging
Seems like an eternity since I last posted (well just under a week) so here's what has been doing.
Wednesday - Summer Series
The last event around Tarban Creek. Immediate reaction after reviewing the map was that the lot would be hard but I'd go close. Headed of in a anti- clockwise direction and in general things went pretty well. A bit of time lost in the green stuff along Tarban Creek after picking up the control at the end of a stone wall (23?) and ran past the 10 pointer at the other end of the bridge (9? I don't have the map handy).
Blasted back along Ryde Road and picked up the 20 pointer out on its own despite time being tight. Finished up with 570 points but back 2:25 late meant a net score of 530. This was looking good for a while, especially since Seagull posted something like 480. But then the "fast" guys started trickling in with 600 points and sub 45 minute times which scaled back my potential points...
Stats
Distance 8.3km
Time 47:25
Avg Pace 5:42
Avg HR 175.
Hammie still twinging but did not affect actual running seemingly.
So that's it for another Summer Series, I scored 40 points more this year than last year in the pointscore but finished 8th so certainly a more competitive field. Looks like 1 more year in the open before I get to pick on the 40-49 age group :(
Saturday
Striders 10km at The Domain - I decided to sit this one out, just a little too close to Canberra and also wanted to monitor how the race went to see if The Domain may be used again. In all things went well so hopefully (pending the authorities) we'll be back next year.
Sunday
Willoughby STaR - A really cold morning out of the blue, with the car temp sensor showing 8 degrees! A good sized 6am group headed off and then 6:10 with only Suzanne and myself seemingly for 6:20. A quick deliberation and we dashed off after the 6:10'ers catching them about 2km up the road. I like this run as you skirt around Middle Harbour on some scenic tracks, but it makes for slower running. As we cruised through one section Arthur H was in front of me (he is a tall bugger) and he fair dinkum clocked a massive branch with his forehead. I reckon he was lucky not to get knocked out or concussed, but he dusted himself off, tried to straighten his glasses and was off again! Finally we got to some street running and the bunch spread out as we hit a few short/sharp hills. I managed to get into the mix of a bit of competitiveness as Suzanne and a couple of the other faster girls started to push each other pretty fiercely. I played along for a little while but then let them slide away as I planned short cut options to give me a 20km run. Stopped for a quick SI joint stretch which was successful and ran home hard at just under PMP (planned marathon pace).
Stats
Distance 19.7km
Time 1:44
Avg Pace 5:16
Avg HR 159
Pretty happy with this run, the pace a little slower but that is attributal to the much slower trail running in sections. Despite some ongoing concern about the niggles, as I stretch and fix one area it seems to "pop" up somewhere else with the adductor now tender, sigh!
Tuesday
The wife kindly shoved me out of bed and so I headed on my favorite jaunt down to the weir and back. A great morning, just the right temperature and I was quickly into the groove. Got back home and did some stretching with a significant pop of the SI again relieving some muscle spasms. LH soleus a little tight and so I popped in to see the witch doctor who stuck a heap of needles in me which has made a massive difference. One in particular on the LH hammie triggered a massive spasm, so well warranted!
Stats
Distance 11.1km
Time 51:09
Avg Pace 4:36
Avg HR 166
A good confidence builder as this is a undulating course and this is my 2nd fastest time and I certainly was not racing it!
One or 2 easier runs in the next few days as Canberra looms. More on my thoughts and plans for Canberra next blog, which I promise will be before the race!
Wednesday - Summer Series
The last event around Tarban Creek. Immediate reaction after reviewing the map was that the lot would be hard but I'd go close. Headed of in a anti- clockwise direction and in general things went pretty well. A bit of time lost in the green stuff along Tarban Creek after picking up the control at the end of a stone wall (23?) and ran past the 10 pointer at the other end of the bridge (9? I don't have the map handy).
Blasted back along Ryde Road and picked up the 20 pointer out on its own despite time being tight. Finished up with 570 points but back 2:25 late meant a net score of 530. This was looking good for a while, especially since Seagull posted something like 480. But then the "fast" guys started trickling in with 600 points and sub 45 minute times which scaled back my potential points...
Stats
Distance 8.3km
Time 47:25
Avg Pace 5:42
Avg HR 175.
Hammie still twinging but did not affect actual running seemingly.
So that's it for another Summer Series, I scored 40 points more this year than last year in the pointscore but finished 8th so certainly a more competitive field. Looks like 1 more year in the open before I get to pick on the 40-49 age group :(
Saturday
Striders 10km at The Domain - I decided to sit this one out, just a little too close to Canberra and also wanted to monitor how the race went to see if The Domain may be used again. In all things went well so hopefully (pending the authorities) we'll be back next year.
Sunday
Willoughby STaR - A really cold morning out of the blue, with the car temp sensor showing 8 degrees! A good sized 6am group headed off and then 6:10 with only Suzanne and myself seemingly for 6:20. A quick deliberation and we dashed off after the 6:10'ers catching them about 2km up the road. I like this run as you skirt around Middle Harbour on some scenic tracks, but it makes for slower running. As we cruised through one section Arthur H was in front of me (he is a tall bugger) and he fair dinkum clocked a massive branch with his forehead. I reckon he was lucky not to get knocked out or concussed, but he dusted himself off, tried to straighten his glasses and was off again! Finally we got to some street running and the bunch spread out as we hit a few short/sharp hills. I managed to get into the mix of a bit of competitiveness as Suzanne and a couple of the other faster girls started to push each other pretty fiercely. I played along for a little while but then let them slide away as I planned short cut options to give me a 20km run. Stopped for a quick SI joint stretch which was successful and ran home hard at just under PMP (planned marathon pace).
Stats
Distance 19.7km
Time 1:44
Avg Pace 5:16
Avg HR 159
Pretty happy with this run, the pace a little slower but that is attributal to the much slower trail running in sections. Despite some ongoing concern about the niggles, as I stretch and fix one area it seems to "pop" up somewhere else with the adductor now tender, sigh!
Tuesday
The wife kindly shoved me out of bed and so I headed on my favorite jaunt down to the weir and back. A great morning, just the right temperature and I was quickly into the groove. Got back home and did some stretching with a significant pop of the SI again relieving some muscle spasms. LH soleus a little tight and so I popped in to see the witch doctor who stuck a heap of needles in me which has made a massive difference. One in particular on the LH hammie triggered a massive spasm, so well warranted!
Stats
Distance 11.1km
Time 51:09
Avg Pace 4:36
Avg HR 166
A good confidence builder as this is a undulating course and this is my 2nd fastest time and I certainly was not racing it!
One or 2 easier runs in the next few days as Canberra looms. More on my thoughts and plans for Canberra next blog, which I promise will be before the race!
Wednesday, March 29, 2006
Twinging hammie
Saw the witch doctor yesterday as the hammie/glute are still whinging. I am pretty sure it is all SI joint related as when I stretch that area of my lower back I can get it to "pop" and then the twinging goes away.
Some accupuncture and quite a few cracks later and things seem better, but it is still in the background. It has not really affected my running but is a bit of a worry as to what it might do around the 35km mark potentially!
Summer Series tonight in vat's neighbourhood with the last race. I have been slowly sliding down the ladder with my dodgy runs in Jan/Feb and the fast guys coming through so now look like finishing 9th overall.
Lots of thoughts and discussions about post Canberra activities which is good as usually I lose focus. One big decision is no "long" races for a while, (excluding SMH half which is not really that long) until the build up for Sydney.
Some accupuncture and quite a few cracks later and things seem better, but it is still in the background. It has not really affected my running but is a bit of a worry as to what it might do around the 35km mark potentially!
Summer Series tonight in vat's neighbourhood with the last race. I have been slowly sliding down the ladder with my dodgy runs in Jan/Feb and the fast guys coming through so now look like finishing 9th overall.
Lots of thoughts and discussions about post Canberra activities which is good as usually I lose focus. One big decision is no "long" races for a while, (excluding SMH half which is not really that long) until the build up for Sydney.
Sunday, March 26, 2006
Hello Mojo?
Up and out to Cherrybrook for a shortened version of a full star. I planned to try and run at 5 min/km pace over what is traditonally a tough course, but shorten the distance. Accordingly I opted for the 6:20 group which was a decent size and off we went!
Some decent hills on this course but I held up pretty well and was pleasantly surprised to still be with the main group after the Pony Club climb to the back of Pennant Hills from the Great North Walk. Took the 2 published shortcuts and tried to maintain the pace coming home along rollercoastering hills.
Stats
Distance 24.2km
Time 1:55:41
Avg Pace 4:46 min/km
Avg HR 167
Quite pleased with this run, some potential doubt on garmin distance reading with signal drop outs but bottom line was a good paced run over a hilly/undulating course. LH Hammie/Glute is still complaining so will get some focus this week.
A great couple of days running providing evidence that maybe I have found my mojo again....
Some decent hills on this course but I held up pretty well and was pleasantly surprised to still be with the main group after the Pony Club climb to the back of Pennant Hills from the Great North Walk. Took the 2 published shortcuts and tried to maintain the pace coming home along rollercoastering hills.
Stats
Distance 24.2km
Time 1:55:41
Avg Pace 4:46 min/km
Avg HR 167
Quite pleased with this run, some potential doubt on garmin distance reading with signal drop outs but bottom line was a good paced run over a hilly/undulating course. LH Hammie/Glute is still complaining so will get some focus this week.
A great couple of days running providing evidence that maybe I have found my mojo again....
Saturday, March 25, 2006
5km hit out
Time for a benchmark measurement after the on/off running of recent times and so headed to the Bay for the monthly Cool Running 5km challenge. A good turn out and around 8 of us in the 20 minute group, including Ray42k, Colin and Professor.
Out pretty fast and I settled into sitting behind the 2 leaders and focussing on my form, trying to remain comfortable and smooth. Missed the first km marker but I think someone called out a 3:46 type time! Through to the 3km mark I stayed with the bunch but drifted off just a little near UTS rowers. Still managed to hold it together in the last km, not losing much distance from the front runners. In the last couple of hundred metres I could hear footsteps coming up on me and the girl who started with us asked where the finish was. I looked around and also saw Professor a metre or so behind and so did a big kick and sprinted for the line!
Quite happy with the end result 19:18, only 3 seconds off my PB from this time last year.
Splits
2km 7:36 7:36
3km 3:52 11:28
4km 3:52 15:20
5km 3:58 19:18
Avg pace 3:51
Avg HR 175
A good tempo run back with Colin (and Mrs Colin) followed by some chit chat before a quick breakfast at Bowen Island :)
Out pretty fast and I settled into sitting behind the 2 leaders and focussing on my form, trying to remain comfortable and smooth. Missed the first km marker but I think someone called out a 3:46 type time! Through to the 3km mark I stayed with the bunch but drifted off just a little near UTS rowers. Still managed to hold it together in the last km, not losing much distance from the front runners. In the last couple of hundred metres I could hear footsteps coming up on me and the girl who started with us asked where the finish was. I looked around and also saw Professor a metre or so behind and so did a big kick and sprinted for the line!
Quite happy with the end result 19:18, only 3 seconds off my PB from this time last year.
Splits
2km 7:36 7:36
3km 3:52 11:28
4km 3:52 15:20
5km 3:58 19:18
Avg pace 3:51
Avg HR 175
A good tempo run back with Colin (and Mrs Colin) followed by some chit chat before a quick breakfast at Bowen Island :)
Thursday, March 23, 2006
Summer Series
After actually running on Sunday and then the publicised trip to Melbourne with comm games interlude, Wednesday was next opportunity for a run and back to Summer Series for another crack. Now I have been mightily disappointed with my Summer Series efforts since January and so was looking forward to this one as it was centered around the area that I do most of my longer runs through from home.
A good analysis of the map provided some great route choices, although it was obvious I would not be able to get the lot.
Ended up running well and getting back just under a minute late. This gave me a net score of 530 points and when I left the top was 570 so a pretty good run for a change, hopefully regaining a few points on seagull who was awol (claiming illness I hear).
Stats
Distance 9.34km (Garmin said 9.78)
Time 45:56
Avg pace 4:54
Avg HR 180
Pretty happy with the actual run (navigation was a plus), LH hammie is a little tight today. Again the new inserts felt good, better already than the old ones!
A good analysis of the map provided some great route choices, although it was obvious I would not be able to get the lot.
Ended up running well and getting back just under a minute late. This gave me a net score of 530 points and when I left the top was 570 so a pretty good run for a change, hopefully regaining a few points on seagull who was awol (claiming illness I hear).
Stats
Distance 9.34km (Garmin said 9.78)
Time 45:56
Avg pace 4:54
Avg HR 180
Pretty happy with the actual run (navigation was a plus), LH hammie is a little tight today. Again the new inserts felt good, better already than the old ones!
Actually running!
Ok the 5000m was unbelievable, the roar of the crowd following the lead group around the track was just like a vocal mexican wave. When Mottram hit the front the whole stadium just went beserk! I went close to losing my voice from yelling so hard (not good post lurgy!). Sorry Wobbly, I have actually been down quite often but my customers keep scheduling meetings at times very inconvenient for running during my visit, soon I hope/promise!
Back to running stuff....
As planned went out for first post 6 ft run on Sunday with the Striders 7am group as host. A good way to ease back into things with 6 min/km pace. The job is sort of like a cattle dog, slowing the front of the pack down while encouraging the stragglers to hang on. Given the run was based just down the road I ran to and from as well. Quite pleased with the new inserts (hi Podrunner if you are out there!), only developed a bit of a hot spot on the rh arch.
The head (and body) still felt the lingering effects of much discussed lurgy but felt good for getting out there!
Distance 15.8km
Time 1:34:13
Avg Pace 5:57
Avg HR 153
Back to running stuff....
As planned went out for first post 6 ft run on Sunday with the Striders 7am group as host. A good way to ease back into things with 6 min/km pace. The job is sort of like a cattle dog, slowing the front of the pack down while encouraging the stragglers to hang on. Given the run was based just down the road I ran to and from as well. Quite pleased with the new inserts (hi Podrunner if you are out there!), only developed a bit of a hot spot on the rh arch.
The head (and body) still felt the lingering effects of much discussed lurgy but felt good for getting out there!
Distance 15.8km
Time 1:34:13
Avg Pace 5:57
Avg HR 153
Monday, March 20, 2006
5000M
A quick email blog from the stands of the MCG while I wait for the Commonwealth Games 5000M race featuring Craig Mottram. In the mean time I get to watch the 100M finals.
Have to be able to take some advantage of all these Melbourne visits!
Sent from my Blackberry
Saturday, March 18, 2006
Turn of the page
Firstly thanks to all for the comments and encouragement!
Fear not, those who have been concerned and contacted me given no blogging. This is not due to illness or depression etc etc but just to being bloody busy with work.
The day after 6 ft I got home for a birthday lunch, where it was obvious I was still lurgified, this continued for a few days, meanwhile work ground on with quite a few committments. I was a little surprised with DOMs hitting on Monday, particularly in the calves. This has been taken into account in my retrospective mulling over the actual run and preparation.
I did manage to slip in a visit to Podrunner to pick up new inserts, as I had become more unhappy with the "old" ones, already I can notice a difference in just walking around in them!
I tend to agree with Don Juan's recent comment and have been focussed more on process/prep rather than how I flogged myself to the edge on the day. Bottom line, in the cold, hard light of day my prep, while better perhaps than last year, also let me down.
However, no morose, sad sack attitude here, lesson learned and tucked away for reference. Three weeks to go till Canberra and I am still in good condition to run ok there. I'm now looking ahead, without a clear goal (other than running 42.2km @ Canberra) but have more than a few ideas in mind. Also believe/hope that the frenetic work schedule will reduce slightly very shortly.
A nice head clearing run tomorrow with Striders as I guide the 7am group around the local area, perfect to clear the cobwebs and get used to the new inserts.
Thanks again to all readers/commenters, despite well meaning rumours about a red-bellied black snake I'm chipper and also seemingly over the dreaded extended lurgy phase 2.
Oh, final word on 6 ft 2006 :), Superflake and Miners, I'd be happy to have some company for 2007, but be warned, I'll be going hard :) :)
Fear not, those who have been concerned and contacted me given no blogging. This is not due to illness or depression etc etc but just to being bloody busy with work.
The day after 6 ft I got home for a birthday lunch, where it was obvious I was still lurgified, this continued for a few days, meanwhile work ground on with quite a few committments. I was a little surprised with DOMs hitting on Monday, particularly in the calves. This has been taken into account in my retrospective mulling over the actual run and preparation.
I did manage to slip in a visit to Podrunner to pick up new inserts, as I had become more unhappy with the "old" ones, already I can notice a difference in just walking around in them!
I tend to agree with Don Juan's recent comment and have been focussed more on process/prep rather than how I flogged myself to the edge on the day. Bottom line, in the cold, hard light of day my prep, while better perhaps than last year, also let me down.
However, no morose, sad sack attitude here, lesson learned and tucked away for reference. Three weeks to go till Canberra and I am still in good condition to run ok there. I'm now looking ahead, without a clear goal (other than running 42.2km @ Canberra) but have more than a few ideas in mind. Also believe/hope that the frenetic work schedule will reduce slightly very shortly.
A nice head clearing run tomorrow with Striders as I guide the 7am group around the local area, perfect to clear the cobwebs and get used to the new inserts.
Thanks again to all readers/commenters, despite well meaning rumours about a red-bellied black snake I'm chipper and also seemingly over the dreaded extended lurgy phase 2.
Oh, final word on 6 ft 2006 :), Superflake and Miners, I'd be happy to have some company for 2007, but be warned, I'll be going hard :) :)
Monday, March 13, 2006
Wipe out!
Well the rematch failed dismally, I'm not feeling up to sifting through the ashes fully at the moment so here is what I posted to Cool Running. I'll download the Garmin and do a more complete blog when the head clears a little.
I had been viewing this years race as a rematch after last year, prep had been fairly good but I managed to develop a nasty lurgy last weekend which got worse through the middle of the week. Some good drugs seemed to turn the tide and by Friday I had actually started to feel human again, just in time!
Started near the front of wave 2 and given my decent downhill running skills was well placed by the top of the stairs. About halfway down we got held up a little by some slower runners which intrigued me, as I eventually squeezed past I glanced back and despite the efforts of the guy to try and hide his bib it was clearly a blue bib, seems that a few people had walked down the track a little and dived in after the first wave went through!
Anyway down onto the road well placed and running easy, this continued all the way to the river, consciously reducing pace based upon heart rate feeback. Regardless I actually got to the river about 1 minute faster than last year.
The plan was to take it easy up Mini Mini and so I was unconcerned about people going past as I wanted quite a bit in the tank for Pluvi and Black Range. Near the top of Mini Mini Action and Spud went past. Going down the other side I struggled to stretch out again and Miss Gazelle zoomed past on the downhill (certainly not a turtle!). Had a good refuel at the aid station and moved off, but the lower calves were twinging a little. Through here Tux blasted past as I think one of the first wave 3 runners.
Got to the bottom of Pluvi and I was now obviously moving slower than most others and all of a sudden felt very drained. Papa and then Amjan went past, got to the first aid station and sat down for a sec to try and regain some energy and drank some more water. It was a real battle to finally get to the next aid station and I literally felt like I had nothing left whatsoever. Sat down on a stump again trying to pep up but things just went downhill. A few minuted later Mr G arrived and did a great job at trying to pep me up to get going (thanks mate!) but I knew I was not going anywhere, in fact the firies sat me down in a proper seat and then I started to get the shakes and noticed my hands had started to go numb. They quickly wrapped me in a space blanket and plied me with snakes, coke and water. The next half hour saw me sitting there shivering under a space blanket on a warm day, watching most of the field go through
Eventually I started to come good and after various discussions with the firies at the station and also on the radio I opted to walk up to the top of pluvi to make it easier for them to get me out. I actually felt ok by then but knew it would not be sensible to continue.
Very embarrassing to be driven out along black range feeling ok while watching the runners battle the track and heat. Obviously my body had not recovered enough from the lurgy. The good thing is the legs did not get absolutely hammered and are just a little tender today.
Finaly got dropped to the finish and watched the rest of the field come in. Many, many great performances out there already mentioned from both Cool Runners and also Striders (mixed loyalties!). In particular Fats, Don Juan, Tux (lurking nicely!), Papa, Amjan, Psychoma and Bernie G. Not to mention Uncle Dave's great return! But really anyone who finished, especially on a tough and warm/hot day is a legend.
Special thanks to the firies from Blaxland station who looked after me, halfway up Pluvio and Terry(?) who drove me back. Well done to Kevin on another great race, I'll be back for sure next year, even though it is 2-0, I'll just have to make it the best of 5
I had been viewing this years race as a rematch after last year, prep had been fairly good but I managed to develop a nasty lurgy last weekend which got worse through the middle of the week. Some good drugs seemed to turn the tide and by Friday I had actually started to feel human again, just in time!
Started near the front of wave 2 and given my decent downhill running skills was well placed by the top of the stairs. About halfway down we got held up a little by some slower runners which intrigued me, as I eventually squeezed past I glanced back and despite the efforts of the guy to try and hide his bib it was clearly a blue bib, seems that a few people had walked down the track a little and dived in after the first wave went through!
Anyway down onto the road well placed and running easy, this continued all the way to the river, consciously reducing pace based upon heart rate feeback. Regardless I actually got to the river about 1 minute faster than last year.
The plan was to take it easy up Mini Mini and so I was unconcerned about people going past as I wanted quite a bit in the tank for Pluvi and Black Range. Near the top of Mini Mini Action and Spud went past. Going down the other side I struggled to stretch out again and Miss Gazelle zoomed past on the downhill (certainly not a turtle!). Had a good refuel at the aid station and moved off, but the lower calves were twinging a little. Through here Tux blasted past as I think one of the first wave 3 runners.
Got to the bottom of Pluvi and I was now obviously moving slower than most others and all of a sudden felt very drained. Papa and then Amjan went past, got to the first aid station and sat down for a sec to try and regain some energy and drank some more water. It was a real battle to finally get to the next aid station and I literally felt like I had nothing left whatsoever. Sat down on a stump again trying to pep up but things just went downhill. A few minuted later Mr G arrived and did a great job at trying to pep me up to get going (thanks mate!) but I knew I was not going anywhere, in fact the firies sat me down in a proper seat and then I started to get the shakes and noticed my hands had started to go numb. They quickly wrapped me in a space blanket and plied me with snakes, coke and water. The next half hour saw me sitting there shivering under a space blanket on a warm day, watching most of the field go through
Eventually I started to come good and after various discussions with the firies at the station and also on the radio I opted to walk up to the top of pluvi to make it easier for them to get me out. I actually felt ok by then but knew it would not be sensible to continue.
Very embarrassing to be driven out along black range feeling ok while watching the runners battle the track and heat. Obviously my body had not recovered enough from the lurgy. The good thing is the legs did not get absolutely hammered and are just a little tender today.
Finaly got dropped to the finish and watched the rest of the field come in. Many, many great performances out there already mentioned from both Cool Runners and also Striders (mixed loyalties!). In particular Fats, Don Juan, Tux (lurking nicely!), Papa, Amjan, Psychoma and Bernie G. Not to mention Uncle Dave's great return! But really anyone who finished, especially on a tough and warm/hot day is a legend.
Special thanks to the firies from Blaxland station who looked after me, halfway up Pluvio and Terry(?) who drove me back. Well done to Kevin on another great race, I'll be back for sure next year, even though it is 2-0, I'll just have to make it the best of 5
Thursday, March 09, 2006
Buckle up, it's going to get bumpy!
Last blog before I go "over the top". Still no running and went home yesterday for and had an afternoon nap, was feeling that bad.
Today it seems the drugs are taking their grip, had a massage at lunch time which ironed a few kinks out and I am just about feeling human again this afternoon.
Quite a deal of FUD now in the mind, certainly not helped by this lurgy but am actually now getting excited, the start lists are out and I am in wave 2. It has been great fun with all the banter going on at CR and also in a email group I have been part of.
Mixed feelings about my prep, lots of focus in December and January but really slipped in February, capped off with the lurgy. If nothing I will be fresh and I just need to keep myself in check until the river (thanks for the reminder Horrie!).
Thanks to all that have been reading and/or commenting I look forward to seeing a lot of you on the track or up cheerleading. If the blackberry works at caves house I'll email a blog post in after the race.
Today it seems the drugs are taking their grip, had a massage at lunch time which ironed a few kinks out and I am just about feeling human again this afternoon.
Quite a deal of FUD now in the mind, certainly not helped by this lurgy but am actually now getting excited, the start lists are out and I am in wave 2. It has been great fun with all the banter going on at CR and also in a email group I have been part of.
Mixed feelings about my prep, lots of focus in December and January but really slipped in February, capped off with the lurgy. If nothing I will be fresh and I just need to keep myself in check until the river (thanks for the reminder Horrie!).
Thanks to all that have been reading and/or commenting I look forward to seeing a lot of you on the track or up cheerleading. If the blackberry works at caves house I'll email a blog post in after the race.
Wednesday, March 08, 2006
Tick tock
Not long to go.....
Actually feeling pretty crappy with continuing lurgy and no running. I'm off to find the drugs that Thorpie was not allowed to take!
Thoughts are drifting to Saturday, if my head stays like this I may need to rethink my plan a little but hey, it can't hurt anymore than last year did.... or can it????
Actually feeling pretty crappy with continuing lurgy and no running. I'm off to find the drugs that Thorpie was not allowed to take!
Thoughts are drifting to Saturday, if my head stays like this I may need to rethink my plan a little but hey, it can't hurt anymore than last year did.... or can it????
Monday, March 06, 2006
Sunshine State
A beautiful morning in Brisbane greeted me as I jogged from the hotel to where I had agreed to meet Tesso and Clairie. They had graciously put aside their rest day after mammoth runs yesterday to join me for a run.
We headed down to the river and along the cycleway, through the gardens and then along the walkway along the river under the Storey Bridge and along the floating walkway. Along the way we compared notes and training in the build up for the various big races coming up. A quick drink and stretch and then back the same way. Near the end the pace stepped up a little :) and we finished up at a nice tempo.
Great to see Clairie and Tesso and a good way to start the day, head still feels a bit stuffy but the legs licked over ok and the lungs were fine (as per avg HR below).
Stats
Distance 10.35km
Time 52:38
Avg speed 5:05
Avg HR 151
These girls are troopers after having run 38 & 40km respectively. Some big performances coming up at Canberra I reckon!
We headed down to the river and along the cycleway, through the gardens and then along the walkway along the river under the Storey Bridge and along the floating walkway. Along the way we compared notes and training in the build up for the various big races coming up. A quick drink and stretch and then back the same way. Near the end the pace stepped up a little :) and we finished up at a nice tempo.
Great to see Clairie and Tesso and a good way to start the day, head still feels a bit stuffy but the legs licked over ok and the lungs were fine (as per avg HR below).
Stats
Distance 10.35km
Time 52:38
Avg speed 5:05
Avg HR 151
These girls are troopers after having run 38 & 40km respectively. Some big performances coming up at Canberra I reckon!
Sunday, March 05, 2006
Intermittent Update
Life is still pretty hectic and so that, coupled with my extended taper means not a lot of running but any done has been intense!
Wednesday Summer Series
This one was in my 'hood and so I did a warmup run over to the start. A nasty little layout with 100 points down in Field of Mars and Buffalo Creek with a climb out and the rest spread out. I opted for the spread out option and took off. Was running pretty well and then had a brain spasm while navigating through the old hospital in Ryde Common, luckily I saw seagull coming the other way so tailed in behind him to nab the control before heading off in different directions. I picked up 500 points but was back late and lost 70 points for a net of 430.
Stats
Distance : 10km
Time : 51:38
Avg Pace : 5:08
Avg HR : 172
The hammie/glut was still playing up a little so I got a massage on Friday afternoon. Tried a new masseur and she was very good, broke up the knots in my piriformis very well!
Saturday - Striders 10km, Homebush
Felt a little dusty this morning, getting over to the start while it was still dark to help set up. Another great turn out and before long Richard had sent us off. I loitered about 5m behind Blue Dog and Colin initially while Action (40 min pacer) was just another 5m in front again. First couple of km were all pretty good, although I was sweating heaps for so early in a run. Colin and Blue Dog went past Action at about 3km and I hung onto him until just before 5km. Pretty much straight away seagull came through and I just focussed on running as smooth as possible.
Ended up crossing the line in 41:24, 30 seconds faster than Lane Cove, and certainly noticed that not as many people passed me in the back half of the race.
Splits
1km 3:53 3:53
2km 3:57 7:50
3km 3:55 11:45
4km 4:02 15:47
5km 4:10 19:57
6km 4:12 24:09
7km 4:22 28:31
8km 4:15 32:46
9km 4:18 37:04
10km 4:20 41:24
Average HR of 178!
Had a family do on later in the day and through the day I started to feel all of the classic cold symptons start to appear. To the point that in the evening I retired early to bed, after taking some cold/flu tablets. I did lay out the running gear in case I felt ok the next morning. As it turns out I didn't and it was a struggle to get moving. Some more drugs and food perked me up a bit. I'm now in Brisvegas and have organised to run with some of the Brissie CR tomorrow morning. Iit will be a nice easy hit out! (I hope)
Plan is for TLC for the body this week, very unlikely that I'll run Summer Series, just a few runs to keep the legs ticking over.
Wednesday Summer Series
This one was in my 'hood and so I did a warmup run over to the start. A nasty little layout with 100 points down in Field of Mars and Buffalo Creek with a climb out and the rest spread out. I opted for the spread out option and took off. Was running pretty well and then had a brain spasm while navigating through the old hospital in Ryde Common, luckily I saw seagull coming the other way so tailed in behind him to nab the control before heading off in different directions. I picked up 500 points but was back late and lost 70 points for a net of 430.
Stats
Distance : 10km
Time : 51:38
Avg Pace : 5:08
Avg HR : 172
The hammie/glut was still playing up a little so I got a massage on Friday afternoon. Tried a new masseur and she was very good, broke up the knots in my piriformis very well!
Saturday - Striders 10km, Homebush
Felt a little dusty this morning, getting over to the start while it was still dark to help set up. Another great turn out and before long Richard had sent us off. I loitered about 5m behind Blue Dog and Colin initially while Action (40 min pacer) was just another 5m in front again. First couple of km were all pretty good, although I was sweating heaps for so early in a run. Colin and Blue Dog went past Action at about 3km and I hung onto him until just before 5km. Pretty much straight away seagull came through and I just focussed on running as smooth as possible.
Ended up crossing the line in 41:24, 30 seconds faster than Lane Cove, and certainly noticed that not as many people passed me in the back half of the race.
Splits
1km 3:53 3:53
2km 3:57 7:50
3km 3:55 11:45
4km 4:02 15:47
5km 4:10 19:57
6km 4:12 24:09
7km 4:22 28:31
8km 4:15 32:46
9km 4:18 37:04
10km 4:20 41:24
Average HR of 178!
Had a family do on later in the day and through the day I started to feel all of the classic cold symptons start to appear. To the point that in the evening I retired early to bed, after taking some cold/flu tablets. I did lay out the running gear in case I felt ok the next morning. As it turns out I didn't and it was a struggle to get moving. Some more drugs and food perked me up a bit. I'm now in Brisvegas and have organised to run with some of the Brissie CR tomorrow morning. Iit will be a nice easy hit out! (I hope)
Plan is for TLC for the body this week, very unlikely that I'll run Summer Series, just a few runs to keep the legs ticking over.
Sunday, February 26, 2006
2 weeks to go!
Thursday
Another early start for work and packed schedule so no run (lets call it a rest day!)
Friday
Missed the morning but got out in the afternoon for a jaunt down to the weir and back. Despite it being quite warm I felt good and went out a bit faster than usual. Got to the turnaround in a decent time and kept it going coming home.
Stats
Distance : 11km
Time : 48:59
Avg Pace : 4:25
Avg HR : 166
My fastest time for this run and I was still not going 100%!
Sunday
Planned for a flatter, faster and slightly shorter run than normal for some sort of taper. Another good group for 6:10 and we weaved through the back streets of Birchgrove and Balmain before moving through Leichhardt towards Enmore/Stanmore. I departed from the bunch shortly after leaving them to do 30km. After here I decided to up the pace a little and sat on sub 5:00 min/km pace all the way back.
Another pleasing run, still some tightness in the LH hammie though.
Stats
Distance : 23.3km
Time : 1:55:50
Avg Pace : 4:58 min/km
Avg HR : 157
As I joked today I am now tapering from my taper (middle of Feb was a shocker!)
Another early start for work and packed schedule so no run (lets call it a rest day!)
Friday
Missed the morning but got out in the afternoon for a jaunt down to the weir and back. Despite it being quite warm I felt good and went out a bit faster than usual. Got to the turnaround in a decent time and kept it going coming home.
Stats
Distance : 11km
Time : 48:59
Avg Pace : 4:25
Avg HR : 166
My fastest time for this run and I was still not going 100%!
Sunday
Planned for a flatter, faster and slightly shorter run than normal for some sort of taper. Another good group for 6:10 and we weaved through the back streets of Birchgrove and Balmain before moving through Leichhardt towards Enmore/Stanmore. I departed from the bunch shortly after leaving them to do 30km. After here I decided to up the pace a little and sat on sub 5:00 min/km pace all the way back.
Another pleasing run, still some tightness in the LH hammie though.
Stats
Distance : 23.3km
Time : 1:55:50
Avg Pace : 4:58 min/km
Avg HR : 157
As I joked today I am now tapering from my taper (middle of Feb was a shocker!)
Thursday, February 23, 2006
Summer Series - Rydalmere
Back in Sydney and Wednesday means Summer Series! This week the lovely surrounds of Rydalmere.
First immediate issue upon arriving is the sign out the front of the car park stating that the gates might be closed after 5pm, and this was at 4:30 when I had to prep and then run at least for 45 minutes. So a while later I parked in a side street and went to review the map.
Quite obvious it was going to be impossible to get anywhere near the lot so I mapped out in my mind a hopeful course with run home short cut options when it would get close to 45 minutes.
Off to 10 & 17, across the creek to 1 and then along and back across the creek for 29 on an in and out with access to 22 on a similar approach through very heavy bush. Pick up 7 on the way for another in/out to 16 and then some fast street running through 5, 8, 27 and 13. Back along a track on the creek for 30 and then up hill for 4. More street runnning and another in/out for 23 then more uphill for 20 before heading down to another creek for 26. Here it was obvious my short cut options would be required not heading further uphill for 15, 18 & 12. Instead staying closer to home for 6 then 19 (along the creek which in hindsight was longer than a street option), in and out for 9 then homeward bound for 25 and 3.
Only 20 seconds late so 10 point penalty with a score of 400 so net was 390. Upon relfection maybe a bit of the eastern side of the map with less in and oit for 10 pointers would have been better. Anyway a pretty good run and also good nav. The hammie niggled at the start but had gone away by the end...
Stats
Distance : 8.9km
Time : 45:20
Avg Pace : 5:06
Avg HR : 174
Two good hit outs back to back!
To answer Tesso's question, running through the suburbs is always interesting and the reaction of the locals is from total ignorance to bemusement to trying to stop you and ask what you are doing!
First immediate issue upon arriving is the sign out the front of the car park stating that the gates might be closed after 5pm, and this was at 4:30 when I had to prep and then run at least for 45 minutes. So a while later I parked in a side street and went to review the map.
Quite obvious it was going to be impossible to get anywhere near the lot so I mapped out in my mind a hopeful course with run home short cut options when it would get close to 45 minutes.
Off to 10 & 17, across the creek to 1 and then along and back across the creek for 29 on an in and out with access to 22 on a similar approach through very heavy bush. Pick up 7 on the way for another in/out to 16 and then some fast street running through 5, 8, 27 and 13. Back along a track on the creek for 30 and then up hill for 4. More street runnning and another in/out for 23 then more uphill for 20 before heading down to another creek for 26. Here it was obvious my short cut options would be required not heading further uphill for 15, 18 & 12. Instead staying closer to home for 6 then 19 (along the creek which in hindsight was longer than a street option), in and out for 9 then homeward bound for 25 and 3.
Only 20 seconds late so 10 point penalty with a score of 400 so net was 390. Upon relfection maybe a bit of the eastern side of the map with less in and oit for 10 pointers would have been better. Anyway a pretty good run and also good nav. The hammie niggled at the start but had gone away by the end...
Stats
Distance : 8.9km
Time : 45:20
Avg Pace : 5:06
Avg HR : 174
Two good hit outs back to back!
To answer Tesso's question, running through the suburbs is always interesting and the reaction of the locals is from total ignorance to bemusement to trying to stop you and ask what you are doing!
Tuesday, February 21, 2006
Bleak running?
Yep, back in the bleak city (aka Melbourne) but I decided to pull the finger out and run tonight, opting for some street O given my recent poor nav efforts on Wednesday nights. A real scramble to get there on time failed and I ended up starting a few minutes after the actual start. For those Syndey Summer Series runners, the Melbourne Street O is a little different with a mass start and only getting to view the map after the start. There are 4 grades available to choose from and 20 controls on offer. A grade have to visit 19 of the 20 controls which are orienteering punches mounted on a metal plate and padlocked to the control, typically a power pole. So I headed off, trying to tuck my money away, pick a route, warm up, stretch etc etc....
I soon got into the swing of things and had a good workout, route is below.
Stats
Distance : 9.8km
Time : 48:05
Avg pace : 4:55
Avg HR : 168.
Felt pretty good striding out, a little residual stiffness still in LH glute/hammie.
I soon got into the swing of things and had a good workout, route is below.
Stats
Distance : 9.8km
Time : 48:05
Avg pace : 4:55
Avg HR : 168.
Felt pretty good striding out, a little residual stiffness still in LH glute/hammie.
Monday, February 20, 2006
Still struggling.....
Firstly thanks to all for the thoughts on el presidente! I hope I can live up to the expectations....
Back to the running (or lack thereof).
After the Equaliser I did again head down to Melbourne and another busy schedule conspired against any interstate running. Back to Sydney in time to run Summer Series at Gladesville. Quite a deal of careful plotting of different route options I headed out westward bound and then seeing how much time was in the bank for route options coming home from the east. Everything went to plan until the 40 minute mark where in a brain fade I ran pretty much straight past a 30 pointer, then spent a minute fumbling at a control on a path near a wharf and then stumbled on the waterfront at the final control :(. So going from a score of 560 to 510 in the blink of a few eyes grrrrr.
More work stuff, including a visit to chunderboltville (hey Ben!) to welcome our newest Strider saw no running in the rest of the week. No idea why but motivation to get out of bed and run early at an all time low and actually feeling quite fatigued through the day as well.
Sunday rolls around and I had pumped myself up enough to have a last long hilly hitout and what better place than Quarry Rd. Got to Stewart Ave at 6am and there were a few others there just heading out. I sorted myself out and started downhill. Only a few 100m and I saw a fugure emerge from the mist (radio said it was 98% humidity!) and it was none other than Spud! He had started at the Dural end and so I ran back up the hill with him and we headed off.
Felt really good for the first lap and we ran 36 minute out and back splits for a 1:12 lap. Second outward felt ok, but my lh hammie was starting to complain, we caught up to another runner who we had seen a few times. At the turn around I tried some stretches to loosen up the lower back. Comng back as soon as we hit the downhill it became obvious I was going to be limited by this niggle so I eased up a little and let the others go ahead. By the time I got back to the Stewart Ave end I was obviosuly running with a altered gait favouring the LH hammie and so the RH hip flexors were starting to complain.
I decided enough was enough and pulled the pin, 2 laps, 1:12 and 1:16 for 2:28 all up. Pulled up a bit tight so some sretching to do this week as I head into a taper from a taper......
Back in Melbourne again today but hope to head out tomorrow morning for a loosener!
Back to the running (or lack thereof).
After the Equaliser I did again head down to Melbourne and another busy schedule conspired against any interstate running. Back to Sydney in time to run Summer Series at Gladesville. Quite a deal of careful plotting of different route options I headed out westward bound and then seeing how much time was in the bank for route options coming home from the east. Everything went to plan until the 40 minute mark where in a brain fade I ran pretty much straight past a 30 pointer, then spent a minute fumbling at a control on a path near a wharf and then stumbled on the waterfront at the final control :(. So going from a score of 560 to 510 in the blink of a few eyes grrrrr.
More work stuff, including a visit to chunderboltville (hey Ben!) to welcome our newest Strider saw no running in the rest of the week. No idea why but motivation to get out of bed and run early at an all time low and actually feeling quite fatigued through the day as well.
Sunday rolls around and I had pumped myself up enough to have a last long hilly hitout and what better place than Quarry Rd. Got to Stewart Ave at 6am and there were a few others there just heading out. I sorted myself out and started downhill. Only a few 100m and I saw a fugure emerge from the mist (radio said it was 98% humidity!) and it was none other than Spud! He had started at the Dural end and so I ran back up the hill with him and we headed off.
Felt really good for the first lap and we ran 36 minute out and back splits for a 1:12 lap. Second outward felt ok, but my lh hammie was starting to complain, we caught up to another runner who we had seen a few times. At the turn around I tried some stretches to loosen up the lower back. Comng back as soon as we hit the downhill it became obvious I was going to be limited by this niggle so I eased up a little and let the others go ahead. By the time I got back to the Stewart Ave end I was obviosuly running with a altered gait favouring the LH hammie and so the RH hip flexors were starting to complain.
I decided enough was enough and pulled the pin, 2 laps, 1:12 and 1:16 for 2:28 all up. Pulled up a bit tight so some sretching to do this week as I head into a taper from a taper......
Back in Melbourne again today but hope to head out tomorrow morning for a loosener!
Sunday, February 12, 2006
Equaliser Race + more
The Equaliser is the first event in the Striders Super Series and a cross country run from Belrose to St Ives and then looping back again. It consists of a downhill to a creek, up to St Ives, some street running to another trail which heads back downhill and meets up to the outward course for the run home uphill.
A pretty good turnout and we charged along the slight downhill around a power substation and communications tower and then the downhill rush, I settled in near Jenny T and KT as we crossed the creek. The plan for the uphills was a steady pace and I pretty much held my own, with Suzanne and another female going past but that was pretty much it. A quick drink and then along the St Ives streets. There was a good line of runners in front but a few corners later and they had moved form view and it was just myself and another as we hit the next bit of trail.
This was the area I did not get a chance to mark yesterday but I thought from memory the course was fairly obvious. Not so with a few junctions that could have been misleading. However there were branches etc blocking the wrong way and I assumed someone in front was doing this. Pretty soon it was clear who that was as Action loomed up heading back in the other direction. One or 2 junctions later and there was a very obvious group of branches across one option so the guy ahead and I followed the clear option. About 100m later I realised this was wrong and called him back. When we got to the intersection a group had just arrived, including Spud and MikeF. They headed down the "right" option while I moved the branches to stop other runners going the wrong way.
Back into the groove on the downhill and thankfully we eventually saw Silver Fox who was manning the second river crossing point. Once again I aimed for a steady tempo and to my surprise I was hauling in a few of the group who had caught us. About halfway up I had caught spud and went past, a big change from last year. By the time I got to the top there was only 1 guy left with me. Picking up the pace we ran it out back to the road but he was just a little too strong.
Ended up with 1:08:49 which I thought was a good improvement over last year but it seems only a 2 second improvement. However by looking at sportstracks I lost about a minute and a half in my "excursion" so actually an improvement over last year. I certainly felt stronger on the hills. Quite a few people who were in front of me at St Ives followed the wrong marker and drifted in a bit later :(
Stats
Distance 14.27km
Time 1:08:49
Avg Pace 4:49 min/km
Avg HR 174
After the race the Striders Annual General Meeting was conducted, as some Striders would know I was nominated for the role of president as Action was standing down. The news is that I was elected, not sure what I have let myself in for but hope that I can make a positive contribution to the ongoing success of the club. This is the other significant item that has been somewhat of a distraction recently, so now I have both work and my involvement with Striders confirmed I can get on with things.
This week hopefully will be better running wise, however another trip to Melbourne is already planned for work.....
A pretty good turnout and we charged along the slight downhill around a power substation and communications tower and then the downhill rush, I settled in near Jenny T and KT as we crossed the creek. The plan for the uphills was a steady pace and I pretty much held my own, with Suzanne and another female going past but that was pretty much it. A quick drink and then along the St Ives streets. There was a good line of runners in front but a few corners later and they had moved form view and it was just myself and another as we hit the next bit of trail.
This was the area I did not get a chance to mark yesterday but I thought from memory the course was fairly obvious. Not so with a few junctions that could have been misleading. However there were branches etc blocking the wrong way and I assumed someone in front was doing this. Pretty soon it was clear who that was as Action loomed up heading back in the other direction. One or 2 junctions later and there was a very obvious group of branches across one option so the guy ahead and I followed the clear option. About 100m later I realised this was wrong and called him back. When we got to the intersection a group had just arrived, including Spud and MikeF. They headed down the "right" option while I moved the branches to stop other runners going the wrong way.
Back into the groove on the downhill and thankfully we eventually saw Silver Fox who was manning the second river crossing point. Once again I aimed for a steady tempo and to my surprise I was hauling in a few of the group who had caught us. About halfway up I had caught spud and went past, a big change from last year. By the time I got to the top there was only 1 guy left with me. Picking up the pace we ran it out back to the road but he was just a little too strong.
Ended up with 1:08:49 which I thought was a good improvement over last year but it seems only a 2 second improvement. However by looking at sportstracks I lost about a minute and a half in my "excursion" so actually an improvement over last year. I certainly felt stronger on the hills. Quite a few people who were in front of me at St Ives followed the wrong marker and drifted in a bit later :(
Stats
Distance 14.27km
Time 1:08:49
Avg Pace 4:49 min/km
Avg HR 174
After the race the Striders Annual General Meeting was conducted, as some Striders would know I was nominated for the role of president as Action was standing down. The news is that I was elected, not sure what I have let myself in for but hope that I can make a positive contribution to the ongoing success of the club. This is the other significant item that has been somewhat of a distraction recently, so now I have both work and my involvement with Striders confirmed I can get on with things.
This week hopefully will be better running wise, however another trip to Melbourne is already planned for work.....
Resuming Regular Service!!
A while since my last post and both a lot and not much happening....
Thursday
A solid run to/from the weir in humid conditions, legs felt reasonable after the Summer Series bashing the night before.
Saturday - Striders 10km Lane Cove
No real expectations but again a humid morning, noticeable during my easy warm up where I immediately started sweating. A huge turnout of over 300 and we set off. I had decided to go out hard (as usual) and held around 4 min/km pace really until the hill. Pressed pretty hard going up to try and keep pace but when I turned for the downhill I think the lungs/cardio had hit their limits. A struggle to keep the faster pace coming home with semi stitches occuring. Right in the last km both Professor and seagull went past as the legs were willing but I just could not go faster!
10km time of 41:55 (avg HR of 181!!)
Splits
1km 3:59 3:59
2km 3:59 7:58
3km 4:00 11:58
4km 4:12 16:10
5km 4:31 20:41
6km 4:10 24:51
7km 4:17 29:08
8km 4:21 33:29
9km 4:22 37:51
10km 4:04 41:55
Legs felt quite fresh afterwards so after the longer races I think there is a good base for speedwork to sharpen.
Sunday - Bobbin Head STaR
With 6 ft and Canberra looming another huge group at both 6am and 6:10! I reckon there would have been 20+ people at 6:10. A nice steady pace through the streets of Wahroonga to St Ives with a couple of nasty little pinches as we headed towards North Turramurra. The group was very much intact at the top of Bobbin Head and a nice cruise down the hill, the 6:20 guys catching us just near the bottom.
A quick regroup and then it was on up the hill. I was pretty happy with my form/strength up the hill, another quick regroup at the top. We had slimmed down the group a bit now, being about 8 now and stepped up the pace! For the next few km we were going sub 5 min/km and even hit one or 2 km at 4:30 pace. A bit fast but after 20km already I think it is ok to open up the legs/lungs as required. As we entered the sole piece of bush near Asquith I started to feel the pinch a little and the group fragmented at around the same time. Ground out the last couple of km and ran back to the start with Tim Austin
Stats
Distance 30.8km
Time 2:25:31
Avg pace 5:03 min/km
Avg HR 162
A very pleasing run in hindsight, about 8 minutes faster than the same course in the middle of last year in much cooler conditions but only at the start of my Sydney prep.
Monday/Tuesday
Another real early trip to Melbourne and lots of meetings pretty much kyboshed any running plans.
Wednesday - Summer Series Riverview
Not a good run... Started off ok on a clearly obvious route to the west first. But came unstuck in a big way in the first bush section losing several minutes looking for one control and then quite a few more trying to make a short cut through a lantana patch (ouch!). Ran home strongly but the damage had been done. This sees seagull zoom past me in the overall points table, relegating me to third :(
Thursday/Friday
Really struggled at the back half of the week, feeling very tired and not at all motivated. Got up early Fruday morning intending to run but just did not feel like it and went back to bed. Not a good week at all.
Saturday
No run in the morning, still feeling very tired/fatigued. Got a call just after lunch, the organiser for Sunday's run (Equaliser) had apparently encountered some "problems" and was unable to mark the course and/or advise as to the status of who was doing what!
So I took the 2 girls out to the course to see what he had managed to do. I decided to check the eastern side of the course and it was a good thing as he had started, already made 1 mistake and there was a lot to do. The girls were great as I walked them all the way down to the creek, marking out the trail at various intersections. To their delight we saw up close a goanna poking it's head into an termite mound looking for ants to eat! Climbing back out was a bit tough and I alternated piggy backs for them but they were real troopers so I rewarded them with an icecream on the drive home.
Also then chased up various volunteers to make sure things were somewhat on track for the race.
Thursday
A solid run to/from the weir in humid conditions, legs felt reasonable after the Summer Series bashing the night before.
Saturday - Striders 10km Lane Cove
No real expectations but again a humid morning, noticeable during my easy warm up where I immediately started sweating. A huge turnout of over 300 and we set off. I had decided to go out hard (as usual) and held around 4 min/km pace really until the hill. Pressed pretty hard going up to try and keep pace but when I turned for the downhill I think the lungs/cardio had hit their limits. A struggle to keep the faster pace coming home with semi stitches occuring. Right in the last km both Professor and seagull went past as the legs were willing but I just could not go faster!
10km time of 41:55 (avg HR of 181!!)
Splits
1km 3:59 3:59
2km 3:59 7:58
3km 4:00 11:58
4km 4:12 16:10
5km 4:31 20:41
6km 4:10 24:51
7km 4:17 29:08
8km 4:21 33:29
9km 4:22 37:51
10km 4:04 41:55
Legs felt quite fresh afterwards so after the longer races I think there is a good base for speedwork to sharpen.
Sunday - Bobbin Head STaR
With 6 ft and Canberra looming another huge group at both 6am and 6:10! I reckon there would have been 20+ people at 6:10. A nice steady pace through the streets of Wahroonga to St Ives with a couple of nasty little pinches as we headed towards North Turramurra. The group was very much intact at the top of Bobbin Head and a nice cruise down the hill, the 6:20 guys catching us just near the bottom.
A quick regroup and then it was on up the hill. I was pretty happy with my form/strength up the hill, another quick regroup at the top. We had slimmed down the group a bit now, being about 8 now and stepped up the pace! For the next few km we were going sub 5 min/km and even hit one or 2 km at 4:30 pace. A bit fast but after 20km already I think it is ok to open up the legs/lungs as required. As we entered the sole piece of bush near Asquith I started to feel the pinch a little and the group fragmented at around the same time. Ground out the last couple of km and ran back to the start with Tim Austin
Stats
Distance 30.8km
Time 2:25:31
Avg pace 5:03 min/km
Avg HR 162
A very pleasing run in hindsight, about 8 minutes faster than the same course in the middle of last year in much cooler conditions but only at the start of my Sydney prep.
Monday/Tuesday
Another real early trip to Melbourne and lots of meetings pretty much kyboshed any running plans.
Wednesday - Summer Series Riverview
Not a good run... Started off ok on a clearly obvious route to the west first. But came unstuck in a big way in the first bush section losing several minutes looking for one control and then quite a few more trying to make a short cut through a lantana patch (ouch!). Ran home strongly but the damage had been done. This sees seagull zoom past me in the overall points table, relegating me to third :(
Thursday/Friday
Really struggled at the back half of the week, feeling very tired and not at all motivated. Got up early Fruday morning intending to run but just did not feel like it and went back to bed. Not a good week at all.
Saturday
No run in the morning, still feeling very tired/fatigued. Got a call just after lunch, the organiser for Sunday's run (Equaliser) had apparently encountered some "problems" and was unable to mark the course and/or advise as to the status of who was doing what!
So I took the 2 girls out to the course to see what he had managed to do. I decided to check the eastern side of the course and it was a good thing as he had started, already made 1 mistake and there was a lot to do. The girls were great as I walked them all the way down to the creek, marking out the trail at various intersections. To their delight we saw up close a goanna poking it's head into an termite mound looking for ants to eat! Climbing back out was a bit tough and I alternated piggy backs for them but they were real troopers so I rewarded them with an icecream on the drive home.
Also then chased up various volunteers to make sure things were somewhat on track for the race.
Thursday, February 02, 2006
Return of Summer!
Summer Series - Blues Point
All of a sudden the heat (and humidity) is back, after some respite. Tonight was based at Blue Point and so I changed and ran down from work for a warm up. A little later than usual as well but it was still quite warm. A well set out map by Larry with some tricky route choice as we ran long the most scenic parts of Sydney Harbour.
Starting at Blues Point, a quick up and down for 30 and then around the bottom of the point for 17 then up and over to pick up 7. Now climbing up Blues Point for 23 & 5 down to 8 and then my big mistake. I did not look close enough at the placement of 14 and opted to leave it and get it on my return route.... So quickly picked up 24,9,18 running around the outside of Luna Park. Under the Harbour Bridge for 25 and then a climb up into Kiribilli for 15,26,27,6,16 and 28. Picking up 29 on the way to the shortcut back across towards Blues Point. Had already decided to bypass 19 and so picked up 10 then towards 14 which I suddenly realised was a long way down and so missed to 20 points :(. Uphill again for 20 then across towards Waverton for 1,11, chossing to get 12 even though time was running out. Detoured for13 on teh way to 2 then downnnn to 22 and along to 3. Reminicising on the way through this park as this is where we got married! Already a few minutes late so I chose to collect 4 despite the uphill slog and then downhill to the finish.
Stats : 9.8km
Time : 52:50
Avg Pace : 5:22
Avg HR : 172
Ended up with 450 points after lateness which really should have been 470 with 14. Andrew Hill posted 560 so it was a tough run. I think seagull pipped me by 10 points and so gains on my lead in the pointscore.
The legs felt ok after warming up, left hammie/glute is still a little tight though.
Thursday
Headed down to the weir, when I stopped at the turnaround for a drink I was sweating profusely and decided to head straight home rather than tack on a few extra km. By the time I got back I was soaked and took a good while of stretching and a shower before I stopped sweating, very humid morning. 11km in just over 54 minutes.
A gentle recovery run tomorrow and then Striders 10km on Saturday morning.
All of a sudden the heat (and humidity) is back, after some respite. Tonight was based at Blue Point and so I changed and ran down from work for a warm up. A little later than usual as well but it was still quite warm. A well set out map by Larry with some tricky route choice as we ran long the most scenic parts of Sydney Harbour.
Starting at Blues Point, a quick up and down for 30 and then around the bottom of the point for 17 then up and over to pick up 7. Now climbing up Blues Point for 23 & 5 down to 8 and then my big mistake. I did not look close enough at the placement of 14 and opted to leave it and get it on my return route.... So quickly picked up 24,9,18 running around the outside of Luna Park. Under the Harbour Bridge for 25 and then a climb up into Kiribilli for 15,26,27,6,16 and 28. Picking up 29 on the way to the shortcut back across towards Blues Point. Had already decided to bypass 19 and so picked up 10 then towards 14 which I suddenly realised was a long way down and so missed to 20 points :(. Uphill again for 20 then across towards Waverton for 1,11, chossing to get 12 even though time was running out. Detoured for13 on teh way to 2 then downnnn to 22 and along to 3. Reminicising on the way through this park as this is where we got married! Already a few minutes late so I chose to collect 4 despite the uphill slog and then downhill to the finish.
Stats : 9.8km
Time : 52:50
Avg Pace : 5:22
Avg HR : 172
Ended up with 450 points after lateness which really should have been 470 with 14. Andrew Hill posted 560 so it was a tough run. I think seagull pipped me by 10 points and so gains on my lead in the pointscore.
The legs felt ok after warming up, left hammie/glute is still a little tight though.
Thursday
Headed down to the weir, when I stopped at the turnaround for a drink I was sweating profusely and decided to head straight home rather than tack on a few extra km. By the time I got back I was soaked and took a good while of stretching and a shower before I stopped sweating, very humid morning. 11km in just over 54 minutes.
A gentle recovery run tomorrow and then Striders 10km on Saturday morning.
Tuesday, January 31, 2006
January Recap
Monday - designated rest day
Tuesday - still quite fatigued and tight after Sunday, opted from running in the morning hoping to run in the afternoon but no dice.
Monthly summary for January
Distance : 323km
Avg pace : 5:39 min/km
Total climb : 3,803m
An increase of close to 100km against January 2005 which is a good sign. Some good sessions in the month but still lacking some consistency.
Highlights - All time 2nd fastest half time, hard hit outs at Black Stump and 6 ft
Lowlights - Still some inconsistency, struggling with Summer Series somewhat, more hill work required
In a non running related area it looks like I have sorted out some work related stuff which has been weighing very heavily on the mind for the last 2 months! (thank goodness)
Tesso's question - I used a diluted Endura raspberry mix (about half of the recommended mixture), but had no "plain " water available other than at the car, or the water tank at Coxs River.
Also for gnscon (or is that Fake Plastic Trees?) - Yes I am sure I have seen some discussion somewhere that talks about the idea that gu/powerbars are not a good idea with an electrolyte solution, I'll have a dig and see if I can find the link.
[Edit] - found what I was looking for here time to re-read it.....
[Edit #2] just realised this was my second all time biggest month in terms of distance yeehaa!
The next 28 days are key for Six Foot lets see how it goes :)
Tuesday - still quite fatigued and tight after Sunday, opted from running in the morning hoping to run in the afternoon but no dice.
Monthly summary for January
Distance : 323km
Avg pace : 5:39 min/km
Total climb : 3,803m
An increase of close to 100km against January 2005 which is a good sign. Some good sessions in the month but still lacking some consistency.
Highlights - All time 2nd fastest half time, hard hit outs at Black Stump and 6 ft
Lowlights - Still some inconsistency, struggling with Summer Series somewhat, more hill work required
In a non running related area it looks like I have sorted out some work related stuff which has been weighing very heavily on the mind for the last 2 months! (thank goodness)
Tesso's question - I used a diluted Endura raspberry mix (about half of the recommended mixture), but had no "plain " water available other than at the car, or the water tank at Coxs River.
Also for gnscon (or is that Fake Plastic Trees?) - Yes I am sure I have seen some discussion somewhere that talks about the idea that gu/powerbars are not a good idea with an electrolyte solution, I'll have a dig and see if I can find the link.
[Edit] - found what I was looking for here time to re-read it.....
[Edit #2] just realised this was my second all time biggest month in terms of distance yeehaa!
The next 28 days are key for Six Foot lets see how it goes :)
Monday, January 30, 2006
Six foot post run ponderings
Thanks to all that commented some answers to the various questions.
Horrie - very unlikely I'll do the rogaine given it is only 2 weeks out from the big show, likewise for Blue Dog's proposed Orchard run. Colin and I had along talk about tapering etc and I think such long runs/efforts 2 weeks out will do more harm than good.
Electrolytes - About 30 min before I started I drank and Endura Opti and actually I had an Endura electrolyte replacement in the camelbak, slightly diluted. I think this made a big difference against when I raced as yesterday I did not even get a twinge of a cramp where as in the race I started cramping up Mini Mini and then all the way to the finish. Thinking about it more I think the powerbar I had at the river caused some of the problem, I should have washed it down with more water from the tank while we were stopped. Potentially this caused part of the digestion of fluid problems.
Condition of track - Spud, given this was only my second time through here and the first time I was pretty smashed by the top of Pluvi I did not notice much. Colin did not that he felt the track was rockier and his feet/toes are a bit beat up today. I was very happy with my shoes etc, no blisters whatsoever and that is with running right through all teh creek crossings.
I have pulled up pretty well, plenty of fluids and a massage today. Interesting to note, after all the rehydration and dinner last night I lost more weight (73.8kg this morning and 74.2kg when I got home yesterday). Seems the body was buring energy/fat while I slept!
Plan for a steady medium distance run tomorrow before Summer Series Wednesday, probably back to hill reps Thursday with a recovery run on Friday as taper for the first Striders 10km at Lane Cove Saturday morning.
Horrie - very unlikely I'll do the rogaine given it is only 2 weeks out from the big show, likewise for Blue Dog's proposed Orchard run. Colin and I had along talk about tapering etc and I think such long runs/efforts 2 weeks out will do more harm than good.
Electrolytes - About 30 min before I started I drank and Endura Opti and actually I had an Endura electrolyte replacement in the camelbak, slightly diluted. I think this made a big difference against when I raced as yesterday I did not even get a twinge of a cramp where as in the race I started cramping up Mini Mini and then all the way to the finish. Thinking about it more I think the powerbar I had at the river caused some of the problem, I should have washed it down with more water from the tank while we were stopped. Potentially this caused part of the digestion of fluid problems.
Condition of track - Spud, given this was only my second time through here and the first time I was pretty smashed by the top of Pluvi I did not notice much. Colin did not that he felt the track was rockier and his feet/toes are a bit beat up today. I was very happy with my shoes etc, no blisters whatsoever and that is with running right through all teh creek crossings.
I have pulled up pretty well, plenty of fluids and a massage today. Interesting to note, after all the rehydration and dinner last night I lost more weight (73.8kg this morning and 74.2kg when I got home yesterday). Seems the body was buring energy/fat while I slept!
Plan for a steady medium distance run tomorrow before Summer Series Wednesday, probably back to hill reps Thursday with a recovery run on Friday as taper for the first Striders 10km at Lane Cove Saturday morning.
Sunday, January 29, 2006
Six Foot Track Dry Run
As planned up early for the drive up to the Blue Mountains. Pretty uneventful with little traffic, swapped calls with Colin a couple of times as he was parking at Megalong Rd with the goal of meeting up at the river and running back to my car, then me dropping him back at his car. Managed to miss the turnoff to Black Range but eventually realised this and turned back, but this meant I was running a little late.
Loaded the gear up, using the 3L Camelbak but also included the mobile, a camera and first aid kit (just in case!) along with a few powerbars. The descent along Black Range was great, no one else around and only a few kangaroos to keep me company. Just as I arrived at Pluviometer I got the phone out to check how Colin was going, just as I got found it, it started ringing! So he was just leaving Megalong Rd while I was just about to begin my descent. Early on in the run down I started seeing hikers coming up and out, which was a little intriguing as it was still pretty early, much too early for anyone walking the whole way. By the time I got to the bottom it was warming up and I enjoyed the cool water of the number of creek crossings, opting to just charge across.
As I neared the start of the Mini Mini climb I saw where all the hikers were coming from as a fairly large tent was being pulled down, along with several support vehicles. I decided to take it pretty easy up to Mini Mini saddle with the large climbs back home very clear in my mind. Downwards again, spotting another runner heading up near the cattleyards and looking strong!
About 500m from the river I saw Colin coming up the hill, so we joined up and returned to the river for some water, a quick clean of the feet/shoes in the river while munching a power bar and then ready to climb!
My aim was to walk the steep sections and run when possible which seemed to be going ok. During one of these steep sections the runner I saw previously was returning obviously knew Colin so we stopped for a quick chat. It turns out it was fellow Cool Runner Chonky also out for some "sekret" training! The ascent continued, with the real steep pinches requiring a bit of effort as the sun was blazing now, with continuous sweat pouring from me. As a result the camelbak was getting a good workout. Through here we also saw a few motorbikes. A nice refreshing run down the other side of the saddle and past the now empty camping area.
At the first major creek crossing Colin stopped to clean out his shoes and I was very happy just to stand in the middle of the water enjoying the cool water. Finally we got going again and started the Pluvi climb. About halfway up I started to struggle a little and was feeling a little nauseous. Closer to the top I told Colin to go on faster if he wanted and regroup at the top. A real struggle to get there and I sat down with Colin to top up the supplies, still feeling a bit crook. He gave me a few gummi bears but when I tried to stand up I felt quite dizzy. My HR was a little high for having rested and also was getting some pins & needles in my hands.
Eventually after standing up and sitting down a few times with no change I decided we should get going again and see how I reacted. Amazingly after about 500m the sensations had gone and Colin and I ran on although a little slower. After a few km I was starting to struggle again on the uphill bits and so again I told Colin to go on as we were only about 4km from the car. Clearly I was dehydrated but it seemed the body was struggling to process the liquid I was trying to replace fast enough, thus the nausea feeling.
A bit of a shuffle with run/walk combo and eventually I hit the slight downhill to get back to the car. I immediately focussed on trying to rehydrate now that the stomach would not have to absorb and run at the same time. Fairly quickly downed about 1.5 litres, comprised of a solo, along with some remaining camelbak fluid and some cool water from the large water bottle I had packed. I also took a powerade to drink on the drive back to Colin's car. By the time we got to the highway the powerade was empty and I was getting very dry in the mouth.
Once we got back to Colins car we had a quick dip in the creek to cool down before heading home. I packed more fluid to drink on the drive home and doned the sportskins as well, also eventually stopping to get a bite to eat as I was ravenous!
By my calculation I drank about 5 litres before/during/after the run but obviously still not enough as I was till about 1.5kg under my current trend weight when I got home. I will need to think about this as while I was drinking regularly it was not enough to replace what I was sweating, but too much for the stomach to deal with. Hopefully it will not be as warm on the race day!
Important stats
Distance : 38.13km
Running time : 4:31:24
Total time : 5:22
Avg running pace : 7:07 min/km
Avg HR : 151
Climb : 1252m
Comparison to race data this year
Cox's to Pluvio - Race 1:46:02, today 1:34:33
Summary - again a lesson learned never under estimate Six Foot, I was feeling decidedly dodgy at the top of Pluviometer. I did run more of Black Range on tired legs but still need further improvement. Current thinking is to ease up a little further on the run to the river and up Mini Mini which should see me at the top of Pluviometer a bit healthier for the run home to the line. Of course not lugging a 3-4kg camelbak, a proper taper and more focussed training hill also help! Well worth the effort in retrospect and will help in making sure race day will be successful.
Despite the extra driving involved I also think this might be the best way to train on 6ft in trying to replicate race conditions. The descent to the river is a good replica of the run from the start and then all you have left is the run from deviation to the finish which is (mostly) downhill....
Loaded the gear up, using the 3L Camelbak but also included the mobile, a camera and first aid kit (just in case!) along with a few powerbars. The descent along Black Range was great, no one else around and only a few kangaroos to keep me company. Just as I arrived at Pluviometer I got the phone out to check how Colin was going, just as I got found it, it started ringing! So he was just leaving Megalong Rd while I was just about to begin my descent. Early on in the run down I started seeing hikers coming up and out, which was a little intriguing as it was still pretty early, much too early for anyone walking the whole way. By the time I got to the bottom it was warming up and I enjoyed the cool water of the number of creek crossings, opting to just charge across.
As I neared the start of the Mini Mini climb I saw where all the hikers were coming from as a fairly large tent was being pulled down, along with several support vehicles. I decided to take it pretty easy up to Mini Mini saddle with the large climbs back home very clear in my mind. Downwards again, spotting another runner heading up near the cattleyards and looking strong!
About 500m from the river I saw Colin coming up the hill, so we joined up and returned to the river for some water, a quick clean of the feet/shoes in the river while munching a power bar and then ready to climb!
My aim was to walk the steep sections and run when possible which seemed to be going ok. During one of these steep sections the runner I saw previously was returning obviously knew Colin so we stopped for a quick chat. It turns out it was fellow Cool Runner Chonky also out for some "sekret" training! The ascent continued, with the real steep pinches requiring a bit of effort as the sun was blazing now, with continuous sweat pouring from me. As a result the camelbak was getting a good workout. Through here we also saw a few motorbikes. A nice refreshing run down the other side of the saddle and past the now empty camping area.
At the first major creek crossing Colin stopped to clean out his shoes and I was very happy just to stand in the middle of the water enjoying the cool water. Finally we got going again and started the Pluvi climb. About halfway up I started to struggle a little and was feeling a little nauseous. Closer to the top I told Colin to go on faster if he wanted and regroup at the top. A real struggle to get there and I sat down with Colin to top up the supplies, still feeling a bit crook. He gave me a few gummi bears but when I tried to stand up I felt quite dizzy. My HR was a little high for having rested and also was getting some pins & needles in my hands.
Eventually after standing up and sitting down a few times with no change I decided we should get going again and see how I reacted. Amazingly after about 500m the sensations had gone and Colin and I ran on although a little slower. After a few km I was starting to struggle again on the uphill bits and so again I told Colin to go on as we were only about 4km from the car. Clearly I was dehydrated but it seemed the body was struggling to process the liquid I was trying to replace fast enough, thus the nausea feeling.
A bit of a shuffle with run/walk combo and eventually I hit the slight downhill to get back to the car. I immediately focussed on trying to rehydrate now that the stomach would not have to absorb and run at the same time. Fairly quickly downed about 1.5 litres, comprised of a solo, along with some remaining camelbak fluid and some cool water from the large water bottle I had packed. I also took a powerade to drink on the drive back to Colin's car. By the time we got to the highway the powerade was empty and I was getting very dry in the mouth.
Once we got back to Colins car we had a quick dip in the creek to cool down before heading home. I packed more fluid to drink on the drive home and doned the sportskins as well, also eventually stopping to get a bite to eat as I was ravenous!
By my calculation I drank about 5 litres before/during/after the run but obviously still not enough as I was till about 1.5kg under my current trend weight when I got home. I will need to think about this as while I was drinking regularly it was not enough to replace what I was sweating, but too much for the stomach to deal with. Hopefully it will not be as warm on the race day!
Important stats
Distance : 38.13km
Running time : 4:31:24
Total time : 5:22
Avg running pace : 7:07 min/km
Avg HR : 151
Climb : 1252m
Comparison to race data this year
Cox's to Pluvio - Race 1:46:02, today 1:34:33
Summary - again a lesson learned never under estimate Six Foot, I was feeling decidedly dodgy at the top of Pluviometer. I did run more of Black Range on tired legs but still need further improvement. Current thinking is to ease up a little further on the run to the river and up Mini Mini which should see me at the top of Pluviometer a bit healthier for the run home to the line. Of course not lugging a 3-4kg camelbak, a proper taper and more focussed training hill also help! Well worth the effort in retrospect and will help in making sure race day will be successful.
Despite the extra driving involved I also think this might be the best way to train on 6ft in trying to replicate race conditions. The descent to the river is a good replica of the run from the start and then all you have left is the run from deviation to the finish which is (mostly) downhill....
Saturday, January 28, 2006
Weekly recap
Monday - a scheduled rest day and made so by work with an early flight to Melbourne, followed by a late flight home
Tuesday - My wife's birthday and so with personal health and safety in mind I did not run :) Pressies in the morning and the now traditional chinese meal at the RSL around the corner.
Wednesday - Summer Series time, this week at West Lindfield, based at Fiddens Wharf Oval. The course layout gave no option other than to run one side of the track along Lane Cove River with the skill being in how much time there was to collect extra points running back through the streets before the rest of the track in returning.
I immediately stuffed up at the first control (24) running past the minor track that it was located. Then it was slow and steady along the river for 10,21,17,25 and 14 before dropping down to 22. I was considerably behind the planned schedule so picked up 1, bypassed 12 and then faster street running with 15,29,7,30,8,23 and 13. Now for some downhill with 3 and then another slip up going too low for 19, then having to bash up through the bush. Quickly to 16 and 27 then more lost time locating 11. By now I had already hit 45 minutes and the time penalty was ticking. Ran straight past 28, never seeing it and realised when I hit the small creek a little further on. By now I was frustrated and so just kept going getting 20 and then 2 to finish just under 6 minutes late.
Net score of 400 and with Andrew Hill posting 560 this is not going to count in my best 12 scores of the year. I am now in overall second spot but only have a slender 8 point lead over seagull who for a change in recent times I beat this week!
8.3km in 50:56 (avg HR of 171)
Thursday
Decided to do a longer run in preference to a recovery and knocked out 14.5km from one of my standard routes. I really attacked the hills and did not have much left in the tank by the time I got home.
14.5km in 1:9:39 (2nd fastest ever over this route) gives an average of 4:48 min/km and an average HR of 165. Quite pleasing after a hard run last night.
Friday
Missed the chance to get out in the morning so fitted in a quick run down to the weir and back in the afternoon heat which knocked me around a bit.
11km in 54:02 for avg of 4:55 (HR of 163)
Saturday
I wanted to get another run in and got out early before the girls head off to Little A's. Same run as yesterday in pretty much the same time but lower avg HR of 156.
Summary
82km for the week
Avg pace of 5:14
Climb of 597m
A big day tomorrow with a punishing hit out planned over the toughest bits of 6 foot track. Starting at deviation and running back along the course towards the start, down the 2 big climbs to Cox's river. Then climbing back up and running Black Range Rd on tired legs.
Tuesday - My wife's birthday and so with personal health and safety in mind I did not run :) Pressies in the morning and the now traditional chinese meal at the RSL around the corner.
Wednesday - Summer Series time, this week at West Lindfield, based at Fiddens Wharf Oval. The course layout gave no option other than to run one side of the track along Lane Cove River with the skill being in how much time there was to collect extra points running back through the streets before the rest of the track in returning.
I immediately stuffed up at the first control (24) running past the minor track that it was located. Then it was slow and steady along the river for 10,21,17,25 and 14 before dropping down to 22. I was considerably behind the planned schedule so picked up 1, bypassed 12 and then faster street running with 15,29,7,30,8,23 and 13. Now for some downhill with 3 and then another slip up going too low for 19, then having to bash up through the bush. Quickly to 16 and 27 then more lost time locating 11. By now I had already hit 45 minutes and the time penalty was ticking. Ran straight past 28, never seeing it and realised when I hit the small creek a little further on. By now I was frustrated and so just kept going getting 20 and then 2 to finish just under 6 minutes late.
Net score of 400 and with Andrew Hill posting 560 this is not going to count in my best 12 scores of the year. I am now in overall second spot but only have a slender 8 point lead over seagull who for a change in recent times I beat this week!
8.3km in 50:56 (avg HR of 171)
Thursday
Decided to do a longer run in preference to a recovery and knocked out 14.5km from one of my standard routes. I really attacked the hills and did not have much left in the tank by the time I got home.
14.5km in 1:9:39 (2nd fastest ever over this route) gives an average of 4:48 min/km and an average HR of 165. Quite pleasing after a hard run last night.
Friday
Missed the chance to get out in the morning so fitted in a quick run down to the weir and back in the afternoon heat which knocked me around a bit.
11km in 54:02 for avg of 4:55 (HR of 163)
Saturday
I wanted to get another run in and got out early before the girls head off to Little A's. Same run as yesterday in pretty much the same time but lower avg HR of 156.
Summary
82km for the week
Avg pace of 5:14
Climb of 597m
A big day tomorrow with a punishing hit out planned over the toughest bits of 6 foot track. Starting at deviation and running back along the course towards the start, down the 2 big climbs to Cox's river. Then climbing back up and running Black Range Rd on tired legs.
Sunday, January 22, 2006
Chatswood Chase STaR & extras
7 weeks to go to Six Foot
After the somewhat disappointing week last week I decided to start this week with a bang. This Sunday's STaR was the Chatswood Chase and I have done portions of this run several times, given it pretty much goes past my front door and also starts at the LCNP weir, where most of my runs take me!
Today I decided to try and get some extra time on the legs and opted to run to the start than driving, this was a nice downhill warmup of 3.5km. Another massive 6am group headed off and as 6:10 rolled around some familiar (Action, Redback, MikeF, Gefjam, Professor, Blue Dog) and new faces (sfGnome) headed out up the 10km course. At the top of the hill we meandered back through North Ryde, past home and then across Lane Cove River, climbing Mowbray Rd to Chatswood. Followed some of the sub arterial roads to eventually end up running next to the railway line headed north. The roller coaster hills from Lindfield to Gordon really sapped the legs as they appeared with monotonous regularity. Finally a break as we cruised down a pleasant downhill bush track all the way to Lady Game Drive, a final climb and another nice descent back to Lane Cove National Park.
A bit of a top up on drinks and some jelly beans, a quick chat with a few people and then I headed off to run home, now remembering that the pleasant 3.5km downhill warmup was now a 3.5km uphill slog in the intensifying sun! Finally home and I did some stretches etc on the verandah, absolutely dripping sweat for at least 20 minutes. Hopped on the scales and was 73.2kg, certainly dehydrated. A cold shower finally fixed the sweat and heat as I then drove the family up to the Central Coast for a combined birthday lunch (excellent Nasi Goreng!) and then over to Wamberal for a great refreshing swim before heading home.
Somewhat perplexing to me is the fact that the various niggles I had been experiencing while evident at the start of the run have now gone away! I have had this happen a few times now and cannot provide a good reason as to why it happens....
Stats
Distance : 37km
Time : 3:21:21
Avg Pace : 5:26 min/km
Avg HR : 164
A very pleasing "time on the legs" run and already more climb in this one run than all of last week. Also in other news the Six Foot entry form has been submitted and I have also booked the accommodation. I'm really looking forward to this, more so know as my dad is joining me for the entire weekend to spectate etc etc.
After the somewhat disappointing week last week I decided to start this week with a bang. This Sunday's STaR was the Chatswood Chase and I have done portions of this run several times, given it pretty much goes past my front door and also starts at the LCNP weir, where most of my runs take me!
Today I decided to try and get some extra time on the legs and opted to run to the start than driving, this was a nice downhill warmup of 3.5km. Another massive 6am group headed off and as 6:10 rolled around some familiar (Action, Redback, MikeF, Gefjam, Professor, Blue Dog) and new faces (sfGnome) headed out up the 10km course. At the top of the hill we meandered back through North Ryde, past home and then across Lane Cove River, climbing Mowbray Rd to Chatswood. Followed some of the sub arterial roads to eventually end up running next to the railway line headed north. The roller coaster hills from Lindfield to Gordon really sapped the legs as they appeared with monotonous regularity. Finally a break as we cruised down a pleasant downhill bush track all the way to Lady Game Drive, a final climb and another nice descent back to Lane Cove National Park.
A bit of a top up on drinks and some jelly beans, a quick chat with a few people and then I headed off to run home, now remembering that the pleasant 3.5km downhill warmup was now a 3.5km uphill slog in the intensifying sun! Finally home and I did some stretches etc on the verandah, absolutely dripping sweat for at least 20 minutes. Hopped on the scales and was 73.2kg, certainly dehydrated. A cold shower finally fixed the sweat and heat as I then drove the family up to the Central Coast for a combined birthday lunch (excellent Nasi Goreng!) and then over to Wamberal for a great refreshing swim before heading home.
Somewhat perplexing to me is the fact that the various niggles I had been experiencing while evident at the start of the run have now gone away! I have had this happen a few times now and cannot provide a good reason as to why it happens....
Stats
Distance : 37km
Time : 3:21:21
Avg Pace : 5:26 min/km
Avg HR : 164
A very pleasing "time on the legs" run and already more climb in this one run than all of last week. Also in other news the Six Foot entry form has been submitted and I have also booked the accommodation. I'm really looking forward to this, more so know as my dad is joining me for the entire weekend to spectate etc etc.
Weekly wrap
Again missed running on Saturday which capped off a disappointing week. Several distractions this week have kept me occupied. Still concerned about the rise in niggles all of a sudden. As such cracked the ice and also nurofen gel and wore the sportsskins to bed on Friday night. Maybe the half last Sunday took a little more out of me than first thought....
Stats
Distance : 62.2km
Avg Pace : 4:58 min/km
Climb : 203m
Parrot Marathon Predictor time : 3:15:40
Stats
Distance : 62.2km
Avg Pace : 4:58 min/km
Climb : 203m
Parrot Marathon Predictor time : 3:15:40
Friday, January 20, 2006
Shuffling the schedule
Thursday
Nothing in the morning so got the guilts and headed out after work, originally scheduled as a recovery run I decided to extend it a little :)
Down to the Lane Cove Weir and back, but at a pretty good clip, upping the tempo a couple of times in the park to catch other runners ahead. When I got back close to home I decided to do some strides on the oval opposite our house and knocked out 6 x 100m on slightly tired legs.
Stats
Distance : 12.6km
Time : 1:00:31
Avg Pace : 4:48 min/km
Avg HR : 158
Friday
Originally scheduled for 2 laps of Quarry Rd but other committments meant that I had to run from home so I went out for a hilly tempo/fartlek session. Initially felt quite tight, especially in LH hammie/glut but eventually warmed up. The run was one of my stock runs down to the weir, then along the Striders 10km course taking the bike path under Lane Cove Rd. Weaving through to Macquarie Centre and then up along the Shrimptons Creek bike path to Quarry Rd, downhill back to East Ryde and then tacking on a trip down to Pittwater Rd so I can *enjoy* the 1km climb back home.
I really seemed to struggle a little, even after the glute eased up I also had a niggle in the usual rh top of ankle. Probably also as a result of last nights effort. Anyway I finished hard up the hill and did extra stretches etc.
Stats
Distance : 20.9km
Time : 1:44:46
Avg Pace : 5:00 min/km :)
Avg HR : 157
I was really soaked when I finished (from sweat) so it must have been humid. Also I did a post run weigh in and I was 73.9kg, about 1.5kg below my current median weight so some fluid loss for sure!
Nothing in the morning so got the guilts and headed out after work, originally scheduled as a recovery run I decided to extend it a little :)
Down to the Lane Cove Weir and back, but at a pretty good clip, upping the tempo a couple of times in the park to catch other runners ahead. When I got back close to home I decided to do some strides on the oval opposite our house and knocked out 6 x 100m on slightly tired legs.
Stats
Distance : 12.6km
Time : 1:00:31
Avg Pace : 4:48 min/km
Avg HR : 158
Friday
Originally scheduled for 2 laps of Quarry Rd but other committments meant that I had to run from home so I went out for a hilly tempo/fartlek session. Initially felt quite tight, especially in LH hammie/glut but eventually warmed up. The run was one of my stock runs down to the weir, then along the Striders 10km course taking the bike path under Lane Cove Rd. Weaving through to Macquarie Centre and then up along the Shrimptons Creek bike path to Quarry Rd, downhill back to East Ryde and then tacking on a trip down to Pittwater Rd so I can *enjoy* the 1km climb back home.
I really seemed to struggle a little, even after the glute eased up I also had a niggle in the usual rh top of ankle. Probably also as a result of last nights effort. Anyway I finished hard up the hill and did extra stretches etc.
Stats
Distance : 20.9km
Time : 1:44:46
Avg Pace : 5:00 min/km :)
Avg HR : 157
I was really soaked when I finished (from sweat) so it must have been humid. Also I did a post run weigh in and I was 73.9kg, about 1.5kg below my current median weight so some fluid loss for sure!
Wednesday, January 18, 2006
Summer Series Vineyard Creek
Flying back into Sydney it seemed nothing had changed with again pretty consistent rain, great for the dams and water supply but a little challenging while trying to run with a paper map and control card. Today's map included a greater percentage of bush and trails than most of the prior events.
I decided to head south-east first and clear the bottom of the map and leave the faster street running to take short cuts depending on how the bush sections went. So down along the creek, following a bit of a conga line through 5,26,6,18 and 8 with some street running to 29 and then sweeping through 19,9,20,10,30 and 28 with a lucky break shortcut across the creek.
Now for the more technical section with 17 after again crossing the creek a little hard to find in a network of tracks. Up towards 7 and 27 but got a little offput by Mel who was clearly looking a bit early for 27, but still made me recheck my position. 14,24,16 and 4 were all pretty easy to locate from the track and then back out for some open running to 21 (leaving out 11). With time running short I picked up the pace getting 12,2 and 22 (bypassing 13). A slight route choice error here going to 23 via 3 and then back again and then with the penalty clock already clicking a nav error running past 15 before going back and then clearing 25 on the run home.
A tougher run than expected, no doubt due to slippery underfooting in the bush (read lots of mud) and more technical running and controls in the green stuff. Legs felt very fresh, a good thing since they had 2 days off!
Stats
Distance : 7.6km
Time : 50:45
I decided to head south-east first and clear the bottom of the map and leave the faster street running to take short cuts depending on how the bush sections went. So down along the creek, following a bit of a conga line through 5,26,6,18 and 8 with some street running to 29 and then sweeping through 19,9,20,10,30 and 28 with a lucky break shortcut across the creek.
Now for the more technical section with 17 after again crossing the creek a little hard to find in a network of tracks. Up towards 7 and 27 but got a little offput by Mel who was clearly looking a bit early for 27, but still made me recheck my position. 14,24,16 and 4 were all pretty easy to locate from the track and then back out for some open running to 21 (leaving out 11). With time running short I picked up the pace getting 12,2 and 22 (bypassing 13). A slight route choice error here going to 23 via 3 and then back again and then with the penalty clock already clicking a nav error running past 15 before going back and then clearing 25 on the run home.
A tougher run than expected, no doubt due to slippery underfooting in the bush (read lots of mud) and more technical running and controls in the green stuff. Legs felt very fresh, a good thing since they had 2 days off!
Stats
Distance : 7.6km
Time : 50:45
Off topic short interlude
Some pretty heavy work committments saw a late night Sunday, followed by an early start on Monday and another full day so pretty much impossible to get out for a run. Tuesday was not much better with the sound of heavy rain easing the guilt somewhat as I drove to the airport to fly to Melbourne.
The good news is I got a gig to go to the Australian Open Tennis, which involved drinks and dinner in a corporate marquee, a behind the scenes tour of Rod Laver arena and then prime seats at the night session. We got to watch Martina Hingis pretty effectively demolish a russian girl. I was a little taken aback as Hingis was a lot smaller than I had imagined from TV shots.
From there it was Phillippousis vs Grosjean and again I was amazed at how big Scud was, he towered over the frenchman. Unfortunately scud's game was very eratic, some absolute booming serves but very inconsistent and lots of unforced errors. Anyway lots of fun, but not much running on my behalf!
The good news is I got a gig to go to the Australian Open Tennis, which involved drinks and dinner in a corporate marquee, a behind the scenes tour of Rod Laver arena and then prime seats at the night session. We got to watch Martina Hingis pretty effectively demolish a russian girl. I was a little taken aback as Hingis was a lot smaller than I had imagined from TV shots.
From there it was Phillippousis vs Grosjean and again I was amazed at how big Scud was, he towered over the frenchman. Unfortunately scud's game was very eratic, some absolute booming serves but very inconsistent and lots of unforced errors. Anyway lots of fun, but not much running on my behalf!
Sunday, January 15, 2006
Race Report SMC Half
Back out to Smithfield for a benchmark test over a good testing half course. My parents joined me today, after staying overnight and thy went for a walk on the course while we raced.
Another good turnout, and while still humid, it was overcast and thankfully not much wind. Out at a decent pace, taking advantage of the water bags to keep hydrated in a controlled fashion. I started to haul a few people in from in front, one was fellow Strider, running incognito (and also less his former flowing hair) David Martin. I caught him near the 5km mark and we then tussled for the next 10km. As I caught him he put in a surge like a startled rabbit and then I had another grind of a km or so before the same happened again.
Going up through "the loop hill" just after 10km Barry caught me (as per our usual race form) but this time I held with him, dropping David and catching and dropping another in the process. Near the final turnaround for the final time Barry had slowly stretched away to about a 20m gap but we had caught another runner by here as well.
On the way back up the hill I noticed that my right shoe suddenly became loose (shoelace undone!). Persevering for about 100m I decided I had to stop as it was becoming very loose and I did not want to self inflict an injury! The previously passed runner went by as I quickly tightened and tied the offending lace and set off in pursuit of the 2 guys in front.
Despite giving my all, I was not able to haul them back in but made good inroads finishing strongly and semi sprinting across teh line.
Distance : 21.1km (of course!)
Time : 1:32:48
Avg Pace : 4:25
Avg HR : 168
This was a 35 second improvement over similar conditions in December and probably another 10 seconds lost in the shoe lace debacle. A pleasing run after a one day taper :) and now my second all time best half time. It seemed that I held the pace better in the back half, not as far as negative splitting but less of a decline and the stats below confirm this.
Splits against last month
5km 21:48 21:37 (a little slower!)
10km 22:14 21:21 (slower still!)
15km 22:17 22:49 (thats better)
20km 22:32 22:56 (and that includes the lace retie)
Another good turnout, and while still humid, it was overcast and thankfully not much wind. Out at a decent pace, taking advantage of the water bags to keep hydrated in a controlled fashion. I started to haul a few people in from in front, one was fellow Strider, running incognito (and also less his former flowing hair) David Martin. I caught him near the 5km mark and we then tussled for the next 10km. As I caught him he put in a surge like a startled rabbit and then I had another grind of a km or so before the same happened again.
Going up through "the loop hill" just after 10km Barry caught me (as per our usual race form) but this time I held with him, dropping David and catching and dropping another in the process. Near the final turnaround for the final time Barry had slowly stretched away to about a 20m gap but we had caught another runner by here as well.
On the way back up the hill I noticed that my right shoe suddenly became loose (shoelace undone!). Persevering for about 100m I decided I had to stop as it was becoming very loose and I did not want to self inflict an injury! The previously passed runner went by as I quickly tightened and tied the offending lace and set off in pursuit of the 2 guys in front.
Despite giving my all, I was not able to haul them back in but made good inroads finishing strongly and semi sprinting across teh line.
Distance : 21.1km (of course!)
Time : 1:32:48
Avg Pace : 4:25
Avg HR : 168
This was a 35 second improvement over similar conditions in December and probably another 10 seconds lost in the shoe lace debacle. A pleasing run after a one day taper :) and now my second all time best half time. It seemed that I held the pace better in the back half, not as far as negative splitting but less of a decline and the stats below confirm this.
Splits against last month
5km 21:48 21:37 (a little slower!)
10km 22:14 21:21 (slower still!)
15km 22:17 22:49 (thats better)
20km 22:32 22:56 (and that includes the lace retie)
End of week
Despite best intentions I did not get out for that run on Saturday. So that ended the week.
Total Distance : 69km
Avg Pace : 5:23
Avg HR : 161
Vertical Climb : 717m (a nice feature from Sportstracks)
Little disappointed that the distance was not a little more, but very few junk miles in this lot!
The plan for this week
Sunday - SMC Half Marathon
Monday - Recovery
Tuesday - Hill reps
Wednesday - Summer Series Telopea (a little flatter!)
Thursday - Recovery
Friday - Long Hills (Quarry Rd)
Saturday - Recovery
Total Distance : 69km
Avg Pace : 5:23
Avg HR : 161
Vertical Climb : 717m (a nice feature from Sportstracks)
Little disappointed that the distance was not a little more, but very few junk miles in this lot!
The plan for this week
Sunday - SMC Half Marathon
Monday - Recovery
Tuesday - Hill reps
Wednesday - Summer Series Telopea (a little flatter!)
Thursday - Recovery
Friday - Long Hills (Quarry Rd)
Saturday - Recovery
Friday, January 13, 2006
Smashed
A common school of thought is if you want to get better then train with better runners. I kept on repeating that to myself today as I joined MPHaz and Fats for a hilly tempo run. There were supposed to be a couple of others there a little more my speed but they withdrew and so here I am heading out with 2 sub 3 hr marathoners on a hilly tempo run with already semi dead legs!
Quite an overcast morning and seemingly high humidity as a light drizzle accompanied us. MPHaz has a nice route laid out from his place with a bit of everything as we wheeled around West Lindfield, crossing Lady Game Drive and getting in some trail running on the Eastern Side of Lane Cove National Park. The guys were cruising while I was making an effort to keep the pace and so they were chatting away madly while all I could do was heavy breathing!
Then we turned back from the park and ran up an absolute bugger of a hill, which stretched on for about a km all the way from Lady Game Drive up to the Pacific Highway. I don't know about these faster guys, they seemed to want to rest at the top while I just pressed on!
Then after a more gentle continuing climb a nice downhill stretch to open the lungs before a couple of nasty pinches, the final one being very demoralising as you actually run past where you started and keep on going up the hill and around the corner!
End stats
Distance : 13km
Time : 1:06:50
Avg pace : 5:07
Avg HR : 172 (yes it was a tough run!)
Looking back through the log for this week I'm close to 70km and other than the recovery run yesterday it has been all pretty hard stuff (with lots of hills). I'm sitting at work trying to complete a big document but am pretty knackered, the glutes are certainly not used to this sort of punishment. Well I hope the old saying about what doesn't kill you makes you stronger is true.
So a "recovery" run tomorrow to round out the week, I doubt that I will include any strides now and then the half out at SMC before another big week.
Oh and just in case anyone did not read between the lines, the reason why they wanted to rest at the top of the big hill was because I was dragging the chain. Pretty hard going though, they get some respite/recovery but then start running as soon as I catch up :)
Quite an overcast morning and seemingly high humidity as a light drizzle accompanied us. MPHaz has a nice route laid out from his place with a bit of everything as we wheeled around West Lindfield, crossing Lady Game Drive and getting in some trail running on the Eastern Side of Lane Cove National Park. The guys were cruising while I was making an effort to keep the pace and so they were chatting away madly while all I could do was heavy breathing!
Then we turned back from the park and ran up an absolute bugger of a hill, which stretched on for about a km all the way from Lady Game Drive up to the Pacific Highway. I don't know about these faster guys, they seemed to want to rest at the top while I just pressed on!
Then after a more gentle continuing climb a nice downhill stretch to open the lungs before a couple of nasty pinches, the final one being very demoralising as you actually run past where you started and keep on going up the hill and around the corner!
End stats
Distance : 13km
Time : 1:06:50
Avg pace : 5:07
Avg HR : 172 (yes it was a tough run!)
Looking back through the log for this week I'm close to 70km and other than the recovery run yesterday it has been all pretty hard stuff (with lots of hills). I'm sitting at work trying to complete a big document but am pretty knackered, the glutes are certainly not used to this sort of punishment. Well I hope the old saying about what doesn't kill you makes you stronger is true.
So a "recovery" run tomorrow to round out the week, I doubt that I will include any strides now and then the half out at SMC before another big week.
Oh and just in case anyone did not read between the lines, the reason why they wanted to rest at the top of the big hill was because I was dragging the chain. Pretty hard going though, they get some respite/recovery but then start running as soon as I catch up :)
Thursday, January 12, 2006
Summer Series & Recovery
Wednesday morning at the moment I have off given the hard run I will be doing that night. The body certainly was still feeling the effects of yesterdays hill rep session with again the glutes and lower back both exhibiting signs of DOM's which is actually probably a good sign!
To answer Kit's question from yesterday I would say that Cox's Rd hill is certainly steeper than Lilyfield Rd, it is also a more even grade. In terms of length it is a bit longer as well, about 10-20m longer but I am going to ask Action if I can borrow his measuring wheel to get a more exact length.
Anyway onto Summer Series which was at East Lindfield this week. A well set out course (more even control distribution than last week) with some good route options. I decided not to head down onto the bush track, given the climb back out and number of available points down there. Instead sticking to more of the streetscape and cherry picking some controls at the edge of the bush when possible.
Not having my map with me the run route is better viewed below, with the running in a counter clockwise direstion.
Notice the overlapping tracks up near the right hand area, where despite knowing this area would be a challenge I still came unstuck going on a wrong track and having to climb back up to the right one, I lost more than 2 minutes here (this was control 18). Then I fell into trap of losing concentration and proceeded to run straight past the planned entry point to a 30 pointer, so in the space of 3 minutes I cost myself at least 50 points!!
A sharp run back which included some more lung/leg busting climbs and I really started to feel the effects of the hill reps in the legs finally getting back just under 2 minutes late. End score was about 430 I think with the top being 500. But Seagull had my measure again with a great run posting 480, he is on fire at the moment!!
Stats:
Distance : 8.42km
Time : 46:45
Avg pace : 5:33
Avg HR : 171
Thursday
Back to my gentle recovery run of 2 laps of North Ryde common, shins feel a bit beat up but once I got going felt sort of ok. 6.7km in 35 minutes and avg HR of 149 so just right for a recovery run.
Tomorrow I am planning to head over to MPHaz's place for a hard hill based fartlek style run trying to keep up with him and Fats should be loads of fun (read pain!). Saturday another recovery run, probably with a few strides thrown in for good measure and then out to scenic Smithfield on Sunday for the SMC series and a hit out over the half marathon, for another benchmark measurement.
To answer Kit's question from yesterday I would say that Cox's Rd hill is certainly steeper than Lilyfield Rd, it is also a more even grade. In terms of length it is a bit longer as well, about 10-20m longer but I am going to ask Action if I can borrow his measuring wheel to get a more exact length.
Anyway onto Summer Series which was at East Lindfield this week. A well set out course (more even control distribution than last week) with some good route options. I decided not to head down onto the bush track, given the climb back out and number of available points down there. Instead sticking to more of the streetscape and cherry picking some controls at the edge of the bush when possible.
Not having my map with me the run route is better viewed below, with the running in a counter clockwise direstion.
Notice the overlapping tracks up near the right hand area, where despite knowing this area would be a challenge I still came unstuck going on a wrong track and having to climb back up to the right one, I lost more than 2 minutes here (this was control 18). Then I fell into trap of losing concentration and proceeded to run straight past the planned entry point to a 30 pointer, so in the space of 3 minutes I cost myself at least 50 points!!
A sharp run back which included some more lung/leg busting climbs and I really started to feel the effects of the hill reps in the legs finally getting back just under 2 minutes late. End score was about 430 I think with the top being 500. But Seagull had my measure again with a great run posting 480, he is on fire at the moment!!
Stats:
Distance : 8.42km
Time : 46:45
Avg pace : 5:33
Avg HR : 171
Thursday
Back to my gentle recovery run of 2 laps of North Ryde common, shins feel a bit beat up but once I got going felt sort of ok. 6.7km in 35 minutes and avg HR of 149 so just right for a recovery run.
Tomorrow I am planning to head over to MPHaz's place for a hard hill based fartlek style run trying to keep up with him and Fats should be loads of fun (read pain!). Saturday another recovery run, probably with a few strides thrown in for good measure and then out to scenic Smithfield on Sunday for the SMC series and a hit out over the half marathon, for another benchmark measurement.
Tuesday, January 10, 2006
Back to the hills
A little surprising that it has been a month since my last lot of hill reps, very slack! To recap, this last session saw 17 reps of Cox's Rd Hill (which I think is around 310 metres) at an average rep time of 1:42 and average recovery of 1:53. Today consciously I wanted to run each rep hopefully under 1:40. Added to that I was going to focus more on form as suggested by Fats in a post to Cool Running.
Have to call the session a success, knocking out the standard 17 reps but at a new average of 1:39, although the average recovery drifted a little as well to 1:57.
A good indicator that things seem to be going in the right direction as there was no real blowout on any rep. A rest tomorrow moring and them some faster running with Summer Series at East Lindfield.
Have to call the session a success, knocking out the standard 17 reps but at a new average of 1:39, although the average recovery drifted a little as well to 1:57.
A good indicator that things seem to be going in the right direction as there was no real blowout on any rep. A rest tomorrow moring and them some faster running with Summer Series at East Lindfield.
Monday, January 09, 2006
Ten Bridges STaR
What a difference a week makes, last week there were 12 of us in total at the STaR at Mona Vale, this week the number was close to 100!
A huge 6:00 headed off, just as I arrived at the start and the 6:10 group would have been around 15 as well. Great to see quite a few fellow Cool Runners stepping up into the 6:10 group with a roll call of FakePlasticTrees, Johnny Dark, Professor, Seagull, Gefjam and Action lurking in the pack. A pretty steady pace until Lavender Bay where we caught the MTG, that always seems to spur our pack on a little and after a quick drink at the steps up to teh harbour bridge things went silly for a little while. At the next drink stop Rob (FPT) had a bit of a dig and then things got a little more civilised. After the Anzac Bridge most of the "faster" guys peeled off on the shortcut and things settled down a little as we cruised through the back of Glebe.
Climbing up the back of Leichhardt the 6:20 group caught us and Rob disappeared to get a drink at a shop, the pace was now a bit quicker again as we kept the 6:20'ers in sight for a while. After Iron Cove Bridge the group splintered a little and once we were over the Gladesville bridge climb there were 5 of us left. Taking the little diversion through Hunters Hill and I was now consciously having to increase my effort to stay with the others. The back end of this run is pretty punishing and as usual the steep climb near Riverview was a good test. From there downhill back to the water and some nice bushtrack running before another nasty little hill right at the end.
I stuffed up the Garmin on this, forgetting to restart after waiting at a traffic light but after looking back through my notes from previous runs on this route I think I ran more consistently today without having a massive fade at the end. Last time was back in July where I struggled home, short cutting Hunters Hill and in much cooler weather for 27.3km @ 5:24 pace. This time it was around 29.1km (after fiddling with the Garmin for a while) in about 2:35 which equates to about 5:20 pace. Also pleasing not to have the fade despite not having a gu, following the philosophy a few others have been adopting to run the energy stores completely dry and get the body used to doing this so when a race comes along the boost from a gu is more pronounced.
Seems like things are on track but the next 6 weeks should be pretty brutal as they will be key to getting to the start line at Six Foot in the right shape.
Oh and to answer Tesso's question, my "extra exercises" are a set that I have put together of core muscle stretching and strengthening exercises and seem to be making a big difference to my previous problems in this area.
A huge 6:00 headed off, just as I arrived at the start and the 6:10 group would have been around 15 as well. Great to see quite a few fellow Cool Runners stepping up into the 6:10 group with a roll call of FakePlasticTrees, Johnny Dark, Professor, Seagull, Gefjam and Action lurking in the pack. A pretty steady pace until Lavender Bay where we caught the MTG, that always seems to spur our pack on a little and after a quick drink at the steps up to teh harbour bridge things went silly for a little while. At the next drink stop Rob (FPT) had a bit of a dig and then things got a little more civilised. After the Anzac Bridge most of the "faster" guys peeled off on the shortcut and things settled down a little as we cruised through the back of Glebe.
Climbing up the back of Leichhardt the 6:20 group caught us and Rob disappeared to get a drink at a shop, the pace was now a bit quicker again as we kept the 6:20'ers in sight for a while. After Iron Cove Bridge the group splintered a little and once we were over the Gladesville bridge climb there were 5 of us left. Taking the little diversion through Hunters Hill and I was now consciously having to increase my effort to stay with the others. The back end of this run is pretty punishing and as usual the steep climb near Riverview was a good test. From there downhill back to the water and some nice bushtrack running before another nasty little hill right at the end.
I stuffed up the Garmin on this, forgetting to restart after waiting at a traffic light but after looking back through my notes from previous runs on this route I think I ran more consistently today without having a massive fade at the end. Last time was back in July where I struggled home, short cutting Hunters Hill and in much cooler weather for 27.3km @ 5:24 pace. This time it was around 29.1km (after fiddling with the Garmin for a while) in about 2:35 which equates to about 5:20 pace. Also pleasing not to have the fade despite not having a gu, following the philosophy a few others have been adopting to run the energy stores completely dry and get the body used to doing this so when a race comes along the boost from a gu is more pronounced.
Seems like things are on track but the next 6 weeks should be pretty brutal as they will be key to getting to the start line at Six Foot in the right shape.
Oh and to answer Tesso's question, my "extra exercises" are a set that I have put together of core muscle stretching and strengthening exercises and seem to be making a big difference to my previous problems in this area.
Friday, January 06, 2006
Wet run
Thursday - rolled over and ignored the alarm, the sound of rain extinguishing any motivation to get out the door *bad*
Friday - A lateish night but stumbled out of bed and then the door. Seemed to be very humid and for some reason I really struggled to get into a good rhythm. The lower shins seemed a little tender, even after a day off, but I ground my way down to the weir, which was flowing for a change, thus giving my shoes a quick bath.
Back up through the 10km course and near the rangers hut was awarded with my second boof sighting of the morning as he cruised down the hill. I picked the pace up a little on the downhill towards home but today was not an attractive run in terms of form. It is funny how on Wednesday I felt very smooth after a day off backing up from 3 hard days, today, even though the pace was ok everything seemed to be a lot harder.....
Stats
Distance : 14.5km
Time : 1:10:59
Avg Pace : 4:54
Avg HR : 156
Maybe it was the humidity? I was absolutely saturated in sweat at the end of the run and it took some time to stop sweating after my usual "extra" exercises.
Friday - A lateish night but stumbled out of bed and then the door. Seemed to be very humid and for some reason I really struggled to get into a good rhythm. The lower shins seemed a little tender, even after a day off, but I ground my way down to the weir, which was flowing for a change, thus giving my shoes a quick bath.
Back up through the 10km course and near the rangers hut was awarded with my second boof sighting of the morning as he cruised down the hill. I picked the pace up a little on the downhill towards home but today was not an attractive run in terms of form. It is funny how on Wednesday I felt very smooth after a day off backing up from 3 hard days, today, even though the pace was ok everything seemed to be a lot harder.....
Stats
Distance : 14.5km
Time : 1:10:59
Avg Pace : 4:54
Avg HR : 156
Maybe it was the humidity? I was absolutely saturated in sweat at the end of the run and it took some time to stop sweating after my usual "extra" exercises.
Wednesday, January 04, 2006
Summer Series Dee Why
Thankfully another slightly cooler evening after trekking up the penninsula to Dee Why. This map is always interesting with the lagoon to the north and some killer hills to the south and a hard to navigate trail east along the cliff faces on the coast. To also make life interesting the setter had followed recent trends with clusters of controls which meant challenging route selection to minimise some of the gaps between these clusters.
It's always a good measure as to how difficult the course has been set by the time it takes to try and determine optimum routes. I discarded the controls to the north as there was no easy loop. Headed off westwards picking up 2 and 22 and then quite a long cruise uphill to the cluster of 9, 17, 18, 30 and 7. Back down hill to the other lagoon for 10 and 27. Bypassing 26 and straight to 16, then a tough climb up through the bush and straight back down again for 25, back up for 14 and then along the bush track to pop back out on the streets, a slight downhill for 28 and then in and out to 29. I had decided not to run the tricky trail along the coast, prefering the faster street running and hoping to make up more points at the other end.
Down into Dee Why for 15 and 5, then along the beachfront for some tough sand running. Time was running out but I opted for 4 and 20 to then return via 1 to thr finish. Believe it or not but the only control I stumbled on was 1.... cost me about 30 seconds which hurt as I was tripped over into just over 4 minutes late.
Stats
Distance : 9km
Time : 48:04
Avg Pace : 5:20
Avg HR : 171
Fairly happy with route selection and the way that I ran. The legs have pulled up well with the rest day after the three tough days in a row.
It's always a good measure as to how difficult the course has been set by the time it takes to try and determine optimum routes. I discarded the controls to the north as there was no easy loop. Headed off westwards picking up 2 and 22 and then quite a long cruise uphill to the cluster of 9, 17, 18, 30 and 7. Back down hill to the other lagoon for 10 and 27. Bypassing 26 and straight to 16, then a tough climb up through the bush and straight back down again for 25, back up for 14 and then along the bush track to pop back out on the streets, a slight downhill for 28 and then in and out to 29. I had decided not to run the tricky trail along the coast, prefering the faster street running and hoping to make up more points at the other end.
Down into Dee Why for 15 and 5, then along the beachfront for some tough sand running. Time was running out but I opted for 4 and 20 to then return via 1 to thr finish. Believe it or not but the only control I stumbled on was 1.... cost me about 30 seconds which hurt as I was tripped over into just over 4 minutes late.
Stats
Distance : 9km
Time : 48:04
Avg Pace : 5:20
Avg HR : 171
Fairly happy with route selection and the way that I ran. The legs have pulled up well with the rest day after the three tough days in a row.
Tuesday, January 03, 2006
Beyond The Black Stump
After the horrendous heat of New Years Day it was very gratifying to wake up to the sound of rain and much cooler temperatures. Bolted down some breakfast and then drove up to Berowra, drinking an Endura Opti to finalise the fuel tank top up. Quite a crowd assembled and after the usual group photo opportunity we were off. Running through the streets of Berowra was fun, on the way to the start of the bush. As we were climbing up a smallish hill I noticed fluid running down my legs, Jan who was running just behind me pointed out that my Camelbak (not the new one, but the older and bigger backpack) seemed to have sprung a major leak! I quickly pulled the pack off trying to determine what was wrong but by then it was obvious that most of the fluid was already gone. Up ahead was a concealed but easy to find hiding place so I got my keys, cash and Gu from the pack and then abandoned it. Now I was to rely upon the water stops, especially the ones that Kevin the organiser had put out in the bush.
Quickly recovered from that and settled into a steady pace on the downhill into the bush, catching up to Dawn and running with her and another guy (also called Dave?). Near the first up hill stretch another guy caught us and I let the three of them stretch away from me a little here. On the downhill I quickly caught Dawn again and went past but the 2 other guys were clear. Made a bit of a nav slip up which saw Dawn go back past and so I again caught and overtook her. Running along Berowra Creek now towards the ferry and I saw that we would not make it and so stopped to tie my lace that had just come undone and ran to the ferry load point with Dawn, stopping to have a good drink of water. It had taken 51 minutes to get to the ferry.
Twelve and a half minutes later we were on the other side of the creek, accompanied by Jim Cryer and Jan Herman who had caught us while waiting to board the ferry. Immediately our group stretched out on the 3km climb up towards Arcadia, with Dawn flying up the hill and myself just managing to keep her in sight. I caught her at the top of the hill, as she was not sure on the right turnoff, and we ran together to Kevin's first drink drop, which was very welcome now given the circumstances. On the downhill run to the castle ruins I pulled away from Dawn and we started to see the runners from the first ferry, returning up the hill on their journey back. I got to the ruins, had a quick look at the view, touched the wall and logged my time as 1:53, turning to climb back.
The climb was actually not too bad and saw the third ferry load of runners near the steepest section as they still heaeded out. Another refreshing stop at teh drinks station and then accelerated down the hill. I picked up the pace a little harder when I saw a wave of cars from the ferry which helped me to calculate that it would be a close thing for me arriving when the ferry was next back. A good thing too, as I rounded the corner it had just docked and was unloading cars. Dave, the guy I had run with quite a deal earlier was also waiting. As the ferry was just about to depart Dawn sprinted down the hill and just made it on. So this time it was only a five minute break as the ferry crossed back over, so I took the opportunity to have my Gu.
The others took off when we landed but I needed to drink some water to accompany the gu and so by the time I was running they were out of sight. This section of the run turned out to be the hardest of the lot. A very steep climb up from the creek, with some small ladders drilled into the sandstone and lots of steps. A bit of a shock for the legs after the downhill sprint I had just finished! It was also necessary to concentrate as the path was difficult to determine in places. Finally I got to the top, only to be rewarded with a descent down to a creek and then another climb! This one more brutal seemingly than the last. Through here I twice had to stop and relocate the path as it weaved it's way sometimes between rock faces and without that many markings.
Finally I made it to the top again and was rewarded with some flat terrain and shortly after the turnoff back to civilisation. Once again Kevin's drink drop was a very welcome sight and just as I was finishing another runner (from the next ferry) loomed into view so I headed off. The trail to the road was pretty good and then it was bitumen all the way back. A couple of small rises early on and the efforts of the previous climbs started to show and the guy that I saw at he drinks drop went past. Once on level ground it was time to grind it out to the finish, through the streets of Berowra and I eventually arrived back at the start in 3:53:07!
Had a good chat with the others already there as it started to drizzle with rain again. Got changed into some dry (and non smelly clothes) and drank another Endura Opti while cheering in some of the other runners. Eventually leaving to go and retrieve the leaing Camelbak. Upon examination there was no tear, the hose had simply become detached from the bladder, will have to see how to avoid that in the future. I clearly felt dehydrated and stopped at a servo for a couple of bottles of Powerade to drink during the drive home.
Stats
Total Distance : 32.8km
Running Distance : 32.1km (less ferry crossings)
Total Time : 3:57:07
Running Time : 3:35:23 (again less ferry waiting/crossing)
Average pace : 6:43 min/km
The last couple of days caught up with me and I crashed for an hour or 2 when I got home and even after all the drinking to rehydrate was about 1kg lighter than normal. Wore the skins through the rest of the day and overnight and the legs have pulled up pretty well, although today is now designated a rest day.
Summer Series tomorrow night at Dee Why, time to renew my duel with Seagull over what is usually a tough course with lots of route options.
Quickly recovered from that and settled into a steady pace on the downhill into the bush, catching up to Dawn and running with her and another guy (also called Dave?). Near the first up hill stretch another guy caught us and I let the three of them stretch away from me a little here. On the downhill I quickly caught Dawn again and went past but the 2 other guys were clear. Made a bit of a nav slip up which saw Dawn go back past and so I again caught and overtook her. Running along Berowra Creek now towards the ferry and I saw that we would not make it and so stopped to tie my lace that had just come undone and ran to the ferry load point with Dawn, stopping to have a good drink of water. It had taken 51 minutes to get to the ferry.
Twelve and a half minutes later we were on the other side of the creek, accompanied by Jim Cryer and Jan Herman who had caught us while waiting to board the ferry. Immediately our group stretched out on the 3km climb up towards Arcadia, with Dawn flying up the hill and myself just managing to keep her in sight. I caught her at the top of the hill, as she was not sure on the right turnoff, and we ran together to Kevin's first drink drop, which was very welcome now given the circumstances. On the downhill run to the castle ruins I pulled away from Dawn and we started to see the runners from the first ferry, returning up the hill on their journey back. I got to the ruins, had a quick look at the view, touched the wall and logged my time as 1:53, turning to climb back.
The climb was actually not too bad and saw the third ferry load of runners near the steepest section as they still heaeded out. Another refreshing stop at teh drinks station and then accelerated down the hill. I picked up the pace a little harder when I saw a wave of cars from the ferry which helped me to calculate that it would be a close thing for me arriving when the ferry was next back. A good thing too, as I rounded the corner it had just docked and was unloading cars. Dave, the guy I had run with quite a deal earlier was also waiting. As the ferry was just about to depart Dawn sprinted down the hill and just made it on. So this time it was only a five minute break as the ferry crossed back over, so I took the opportunity to have my Gu.
The others took off when we landed but I needed to drink some water to accompany the gu and so by the time I was running they were out of sight. This section of the run turned out to be the hardest of the lot. A very steep climb up from the creek, with some small ladders drilled into the sandstone and lots of steps. A bit of a shock for the legs after the downhill sprint I had just finished! It was also necessary to concentrate as the path was difficult to determine in places. Finally I got to the top, only to be rewarded with a descent down to a creek and then another climb! This one more brutal seemingly than the last. Through here I twice had to stop and relocate the path as it weaved it's way sometimes between rock faces and without that many markings.
Finally I made it to the top again and was rewarded with some flat terrain and shortly after the turnoff back to civilisation. Once again Kevin's drink drop was a very welcome sight and just as I was finishing another runner (from the next ferry) loomed into view so I headed off. The trail to the road was pretty good and then it was bitumen all the way back. A couple of small rises early on and the efforts of the previous climbs started to show and the guy that I saw at he drinks drop went past. Once on level ground it was time to grind it out to the finish, through the streets of Berowra and I eventually arrived back at the start in 3:53:07!
Had a good chat with the others already there as it started to drizzle with rain again. Got changed into some dry (and non smelly clothes) and drank another Endura Opti while cheering in some of the other runners. Eventually leaving to go and retrieve the leaing Camelbak. Upon examination there was no tear, the hose had simply become detached from the bladder, will have to see how to avoid that in the future. I clearly felt dehydrated and stopped at a servo for a couple of bottles of Powerade to drink during the drive home.
Stats
Total Distance : 32.8km
Running Distance : 32.1km (less ferry crossings)
Total Time : 3:57:07
Running Time : 3:35:23 (again less ferry waiting/crossing)
Average pace : 6:43 min/km
The last couple of days caught up with me and I crashed for an hour or 2 when I got home and even after all the drinking to rehydrate was about 1kg lighter than normal. Wore the skins through the rest of the day and overnight and the legs have pulled up pretty well, although today is now designated a rest day.
Summer Series tomorrow night at Dee Why, time to renew my duel with Seagull over what is usually a tough course with lots of route options.
Monday, January 02, 2006
New Years Day STaR
Despite evetually getting to bed at 2am I stumbled back out at 5am to drive up to Mona Vale for the STaR, appropriately named Barrenjoey Bash. Today was forecast to be very very hot and there was a bush fire alert which had closed the National Parks where the Fat Ass run was going to be held so it got postponed to Monday.
A very small contingent with around 12 of us and there was a magnificent sunrise that greeted us. The air was already quite warm as we set out, a nasty hill immediately on the agenda. Some great ups and downs as we followed the coast North. I had decided to turn around at Avalon to make around 15km with tomorrow in mind. Virtual Runner, up from Melbourne, joined me for the return trip as the others pressed on. The heat was really starting to take effect and to add to the fun we had an even nastier hill to climb on the way back. At least it rewarded us with some magnificent views. Finally got back to base, a slowish run time but a tough course in tough conditions, sets the tone nicely for 2006. Followed up with a great refreshing swim in the ocean, very tempted just to stay in the water for quite a while...
For the non Sydney based readers the temperature eventually ended up at around 44 degrees celcius.
A very small contingent with around 12 of us and there was a magnificent sunrise that greeted us. The air was already quite warm as we set out, a nasty hill immediately on the agenda. Some great ups and downs as we followed the coast North. I had decided to turn around at Avalon to make around 15km with tomorrow in mind. Virtual Runner, up from Melbourne, joined me for the return trip as the others pressed on. The heat was really starting to take effect and to add to the fun we had an even nastier hill to climb on the way back. At least it rewarded us with some magnificent views. Finally got back to base, a slowish run time but a tough course in tough conditions, sets the tone nicely for 2006. Followed up with a great refreshing swim in the ocean, very tempted just to stay in the water for quite a while...
For the non Sydney based readers the temperature eventually ended up at around 44 degrees celcius.
2005 review and 2006 preview
Time to get retrospective and then look to the future!
2005 started off pretty well, on the build up after injury in late 2004. A great race in the Arizona Rock n Roll Half saw a nice new half PB, along with a few others picked up along the way as splits. From there the build up for Canberra continued with the intention of running Six Foot Track as a long "training run". Well things did not go to plan, entering Six Foot with no taper and the racing the first section, causing me to blow up pretty spectactularly on the climb up Pluviometer.
However the recovery from Six Foot seemed good and the build up for the Canberra Marathon seemed to have fallen into place. On ths day things did not go to plan, went out probably a little too fast for the conditions and then experienced tummy problems that then extended to cramps etc. Finally dragged myself home but it was very ugly :(
Then replicated my post Canberra slump from last year, still running, but much lower training which resulted in an appropriate performance in the SMH half. This time however I decided to renew focus on a build up for Sydney and commenced this by running the first 40km or so of the Poor Mans Comrades Ultra. The focus on Sydney resulted in some good lowering of times for the City to Surf and Willy to Billy. A more conservative plan for Sydney which was working until again the condiitons on the day made it difficult to stick to the original goal. Am still quite happy with my actual run on the day, even though it was not a PB.
Once again a post marathon slump before turning the corner late Nov on a schedule for the 2006 Six Foot Track.
So to summarise (the above looks a little too negative!)
Highlights - PB's for 5km, 10km, Half Marathon and also a number of individual races over different distances courses
Lowlights - Lack of success in longer races and the continuing slump on focus after these longer races
Total distance - 2660km, an increase of around 25% over 2004, impressive in itself even though I was hoping for 3000!
2006 is currently a bit of an enigma for me at the moment. The start of the year is in place with plans for Six Foot, Canberra and the the SMH Half. The middle of the year is undecided, a full Poor Mans Comrades or another Marathon at Gold Coast are options. From there I would say City to Surf, Willy to Billy and probably the Sydney Marathon will round out the year. Other events to think about are some of the Rogaines scheduled for this year, maybe an Ultra (or 2) and possibly some bush Orienteering. A goal this year is to try and break the post marathon slump I have had so far. One way to do this will be to try an break that 3000km total running in 2006.
Certainly there is also the prospect of non running related events (family/work etc) taking precedence over any plans. Bring on 2006, lets see what happens!
2005 started off pretty well, on the build up after injury in late 2004. A great race in the Arizona Rock n Roll Half saw a nice new half PB, along with a few others picked up along the way as splits. From there the build up for Canberra continued with the intention of running Six Foot Track as a long "training run". Well things did not go to plan, entering Six Foot with no taper and the racing the first section, causing me to blow up pretty spectactularly on the climb up Pluviometer.
However the recovery from Six Foot seemed good and the build up for the Canberra Marathon seemed to have fallen into place. On ths day things did not go to plan, went out probably a little too fast for the conditions and then experienced tummy problems that then extended to cramps etc. Finally dragged myself home but it was very ugly :(
Then replicated my post Canberra slump from last year, still running, but much lower training which resulted in an appropriate performance in the SMH half. This time however I decided to renew focus on a build up for Sydney and commenced this by running the first 40km or so of the Poor Mans Comrades Ultra. The focus on Sydney resulted in some good lowering of times for the City to Surf and Willy to Billy. A more conservative plan for Sydney which was working until again the condiitons on the day made it difficult to stick to the original goal. Am still quite happy with my actual run on the day, even though it was not a PB.
Once again a post marathon slump before turning the corner late Nov on a schedule for the 2006 Six Foot Track.
So to summarise (the above looks a little too negative!)
Highlights - PB's for 5km, 10km, Half Marathon and also a number of individual races over different distances courses
Lowlights - Lack of success in longer races and the continuing slump on focus after these longer races
Total distance - 2660km, an increase of around 25% over 2004, impressive in itself even though I was hoping for 3000!
2006 is currently a bit of an enigma for me at the moment. The start of the year is in place with plans for Six Foot, Canberra and the the SMH Half. The middle of the year is undecided, a full Poor Mans Comrades or another Marathon at Gold Coast are options. From there I would say City to Surf, Willy to Billy and probably the Sydney Marathon will round out the year. Other events to think about are some of the Rogaines scheduled for this year, maybe an Ultra (or 2) and possibly some bush Orienteering. A goal this year is to try and break the post marathon slump I have had so far. One way to do this will be to try an break that 3000km total running in 2006.
Certainly there is also the prospect of non running related events (family/work etc) taking precedence over any plans. Bring on 2006, lets see what happens!
Final runs for 2005
Friday 30/12
As planned the usual recovery run around Ryde Common on the grass, 6.7km in 36 minutes
Saturday 31/12
Decided to end the year with a bang and race the Cool Running 5km challenge at the Bay Run. Numbers were smaller and I opted to start with the 20 minute group but still try and pace myself to a low 19 time. A couple of others also at 20 minutes with Professor, Running Wolf (after an absence) and Mr WT.
Missed the first km marker which has not been replaced since the work done in that area but the Garmin was saing I was sitting on 3:50 pace which was the goal. Despite Garmin the actual split when the 2km marker appeared was 7:45. I was leading through here but could still hear someone lurking just behind my shoulder. The 3km mark saw 3:57 as the heat seemed to start taking its toll. At 4km we had just about caught the remaining members of the 21 minute group and the split was 4:01 and I still had that person just lurking behind me.
I do really hate the last km of this run as it zig zags back and forth along a park. With about 250 metres to go the person who had been following me loomed up alongside and edged forward as I started to struggle. However in the last 100m I put in a big surge and went back past edging him by a second with 19:40! As it turns out he had decided to pace himself off me rather than doing his usual go out too fast. It worked as he posted a 4 second pb, a great effort on a very warm morning. I was happy with my time despite still being about 25 seconds off PB range.
As planned the usual recovery run around Ryde Common on the grass, 6.7km in 36 minutes
Saturday 31/12
Decided to end the year with a bang and race the Cool Running 5km challenge at the Bay Run. Numbers were smaller and I opted to start with the 20 minute group but still try and pace myself to a low 19 time. A couple of others also at 20 minutes with Professor, Running Wolf (after an absence) and Mr WT.
Missed the first km marker which has not been replaced since the work done in that area but the Garmin was saing I was sitting on 3:50 pace which was the goal. Despite Garmin the actual split when the 2km marker appeared was 7:45. I was leading through here but could still hear someone lurking just behind my shoulder. The 3km mark saw 3:57 as the heat seemed to start taking its toll. At 4km we had just about caught the remaining members of the 21 minute group and the split was 4:01 and I still had that person just lurking behind me.
I do really hate the last km of this run as it zig zags back and forth along a park. With about 250 metres to go the person who had been following me loomed up alongside and edged forward as I started to struggle. However in the last 100m I put in a big surge and went back past edging him by a second with 19:40! As it turns out he had decided to pace himself off me rather than doing his usual go out too fast. It worked as he posted a 4 second pb, a great effort on a very warm morning. I was happy with my time despite still being about 25 seconds off PB range.
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